Fight Gone Bad - Day 67

Ugh... really not feeling up to THIS today. Why is that there is always a killer WOD after I over-indulge in alcohol the night before? :) Guess maybe I need to stop doing that!

Warm-Up:
5 min. jog
5 min. jump rope
10 push-ups
10 jumping pull-ups
20 ball sit-ups
10 KTC's
10 HSPU progressions (shins on bench)
(not even going to attempt burpees today!)


"Fight Gone Bad" (buttercup/puppies scaled):
Three rounds of:
Wall-ball, *4-5# ball, 8 ft target. (Reps)
Sumo deadlift high-pull 45# (Reps)
Box Jump 10” box (Reps)
Push-press 45# (Reps)
KB Swings 15# (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. One point is given for each rep.


Total (Reps): 239
--Round 1: 25/15/13/9/18
--Round 2: 27/12/12/9/18
--Round 3: 26/11/11/10/23

It took me until about 4:30pm to work up the gumption/courage to do this WOD. It's only the second time it's come up since I've been following the CrossFit wods and it always scares me:). Last time I did 10# KB swings and my total was 237. I could have pushed harder this time, though. Not going to do cheat/overindulgent days before a WOD anymore. I'm going to try to schedule them the day before a rest day.

*Really need to purchase/make a heavier ball for wall-ball.

4 comments:

Rich Vos said...
March 29, 2009 at 8:40 AM

It's 15 minutes of work, Kate... Go get it!

Kate said...
March 29, 2009 at 10:14 AM

Okay, okay... now that you've made me feel guilty for complaining, I guess it's not so bad:).

Rich Vos said...
March 30, 2009 at 2:30 PM

Nice work on FGB! Definitely look into buying a regular basketball, filling it with sand and duct taping the hell out of it. This is my fav. WOD to coach and I assume other coaches feel the same way. When your 90 days are up, hit up an affiliate and tell them to coach you through FGB as rx'd for ladies. It's a horrible/excellent feeling!

What's also funny is that my wife coached me through it yesterday. She was planned to do it after me, but after seeing me in utter agony, she decided to stick with the split jerks. haha!

Kate said...
March 30, 2009 at 5:44 PM

:)I probably wouldn't do this after watching someone else suffer through it, either!