Wednesday 101124


Rowing technique


"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

We will use a stagered start with all athletes going in the order above.

Add your points and post them to comments.

One tried and true but little known secret to doing well in any endeavor is matching. Victory will come to those who can coordinate. Yellow and black sweatshirt + yellow and black gym bag = a top 5 finish every time!

From CrossFIt Zone (


Have you ever wondered what CrossFit might sound like if it came in a package with a Surgeon General’s warning?  Well, I have!  Allow me to indulge for a moment…

Contents of CrossFit may cause extreme sweating, overall fatigue, temporary soreness, muscle spasms and nausea.  Users may experience sudden changes in body temperature, elevated heart rate, bursts of adrenaline and shortness of breath.

Extended use may contribute to changes in quality of life, increased mobility and improved physical endurance, as well as strengthening of the user’s mental acuity and social capacity.

By-products of CrossFit, such as muscle mass, flexibility, speed and power, can remain in the body for extended weeks at a time, with known consequences.  The storage of these by-products increases the possiblilties for chronic, as well as residual, effects on performance, even after the acute reaction to the initial workout has worn off.  Of special note are the long-term developmental effects in adults, who are particularly vulnerable to CrossFit’s behavioral and psychological effects.

Among the known or suspected chronic effects of CrossFit is weight loss, which can result in lower blood pressure, decreased blood sugar, and improved cholesterol levels.  CrossFit helps reduce signs of aging, elevate appetite, increase lung function, improve immune response, and boost overall health.

Although more research is required, recent national surveys report that 98% of heavy users experience some or all of those symptoms.

CrossFit is habit forming, and may cause extreme dependence resulting in withdrawal symptoms.

CrossFit is not for everyone.  Ask your doctor if constantly varied, functional movement performed at high intensity is right for you.

6 thoughts on “Wednesday 101124”

  1. Actually I find that being matchy-matchy has proven to be the other way around…even while gettin served up a fresh can of ass-whooping at the past few competitions, at least the outfit looks good…Kelley took some great pics for me on my camera, the only sad thing is that in almost all of them it looks like I am working out alone…I can’t wait until it looks like that because I am so far ahead of the pack, instead of trying to catch up with them!! 🙂

  2. I’m pretty sure I didn’t match at all (though I did wear tights which you would think would’ve made me faster)…and I was behind you…so I’m stickin to my theory!

  3. Ha, well I see your theory, and I raise my second theory of even blind squirrels find nuts someday…you had me smoked on the ground to over head and wall burpees

  4. Welldone on a tough workout ,tonight laieds,great improvements all round,see u all on friday night at 7.30 :)great to see u all back after ur little break,and great to see some new faces.

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