5 Rounds of:
1 Minute C2 Row, for calories
1 Minute Wall Ball, for reps
1 Minute Weighted "Rest"
Putting down your barbell during the weighted rest constitutes a Foul
Post reps and fouls to comments.
Accessory Work
Plank Work
12' Wall Ball Shots
Team 10 So far. Only 2 slots left for Fight Gone Bad!
Jacinto Bonilla
Jenna McAuley
Charmel Rodgers
Fight Gone Belated (So Far)
Andy Hadel, Jack Levavi, David Mak
A Margie Sighting!
_______________________
Extreme Tennis Court Locations Toxel
Hamburger Bed! Fashion Binge
G’day folks. What exactly is a “Weighted Rest”? And what is the penalty for the “put-down” foul?
David: I think there is an extra “http” in the tennis court link.
Team 10! I wanna fight!!
Right you are, Samir!
Consider yourself on the team, Shawn. Click the Fight Gone Bad 4 link under the events tab to register.
3 slots left!
Good workout. Mind bending.
Samir: Weighted rest — LOL. It’s great. Brilliant, actually! David kept saying something about “keeping your face relaxed..” Maybe that gives you an idea?
68 Kcal | 71 wall ball
Fouled a few times, but forgot about the penalties. Pretty happy to have forgotten.
I had originally decided for a post wod 5 burpee penalty per foul but decided against it after the am WOD. Lets rely on internal motivation not to put it down today.
A Margie sighting …NICE!
Also, I’m looking for a match on the tennis court in Dubai!
Still, “standing and holding heavy things” sounds more appealing than “Moving and holding heavy things.”
I think the weighted rest was the hardest part of the WOD for me. Hard to catch my breath & seemed interminable.
57Cal/70WB total
Just looking at that tennis court in Dubai makes me dizzy.
because we all need a little exercise at work.. http://www.conferencebike.com/index.html
This WOD looks awesome, bummed i’m going to miss it.. but alas, i’ll be in Miami.
PS: the dubai tennis court is normally a heli-pad I believe.
I don’t think I’d play my usual “chase that damn ball down” style of tennis on that Dubai court.
This article (http://tiny.cc/mFKYr) calls Crossfit a fad that is doomed to die because “the emphasis isn’t on technique or safety” and that “the ability for anyone and everyone to design their own workout without any knowledge of exercise design and safety will eventually be CrossFit’s downfall”. Any thoughts?
Sarah: That URL didn’t work (at least for me – I’m posting an alternate one):
http://www.theprovince.com/health/Flash+fads+fade+fast/1923437/story.html
Quick response: both those quoted statements seem false to me. The emphasis does seem to be on technique and safety (at least from what I can see when coaches seem hell bent on correcting the crap out of everyone, and making sure we go through endless drills, and say things like “you’ll need about 1000 reps of this lift before you’ll get it absolutely right”) and secondly, “anyone and everyone” is false (at least when exercise design seems based on a certification that everyone can’t do, and is based on a fairly extensively documented methodology).
So, two false premises, and one quasi-prophetic pronouncement doesn’t seem to add up to a valid argument.
More to the point, the article’s tone is extremely superficial. I’d have been far more impressed had she done a systematic empirical refutation of the CF fitness methodology.
But she probably gets paid on a by-the-hit-on-the-page basis, and one thing she’ll get on that page is a lot of hits. So I dunno, we might end up buying her a nice dinner.
Glad tomorrow is a rest day. I was feeling pretty beaten up today. Warmup was neat, but it seemed all midline stabilization and shoulders, both things I have really taxed this week.
Workout went wellish. I did better at wallball than I have done before. I think the three height wall ball session really helped me learn some important things.
Score 56 calories, 53 wallball = 109 total. With one fault on the 135 lbs front rack hold.
WARM UP – good one4 rnds nft5 slow burpees with plank hold for 5 secs5 knees to elbows
WOD – GREAT! and a wake up call for FGBWB – 81 pretty shite after first round, need to fix that.ROW – 82 consistent. have to get on the erg faster.”REST” – 1 foul. That sucked!TOTAL – 163
47 Calories, 86 wallball (did first three with 20lb, last two sets with 14 lb after Shane saw me struggling on the 20!), 3 fouls on the rest (yargh). Thanks to Leonid for helping with encouragement and advice on the rest!
Warm-up was challenging – my shoulders were tight, tired and a bit sore.
WOD: “rest” @105lbs: 1 foul, cals: 47, wb: 78 – 14lb ball, at 8ft for the first three rounds then 10ft for the last two. I guess it’s 10ft from now on.
Not much accessory, just played around with the 20lb ball and the 10ft target to see what that felt like.
Great to see everyone again! Not so great to be away from the canyon though. So sad.
Row: 57WB: 58Fouls: 0
(135 lbs)
Then did 1 kipping muscle up. What’s this about no more kipping muscle ups! argh. I feel like I am starting over.
Tonight was fun.
C2 – 70WB – 74144, no fouls, 135#
Rest was the hardest part. A nice curveball David.
2×10 ghd, muscle up work
Nice dinner with friends
Fight Gone Bad Bias WOD 1:Row: 78WB: 71Rest Weight: 135lbsFouls: 0Total: 149
Had thought I’d do better on the wall ball but my right shoulder is still holding me back. For some reason, the ball doesn’t contact my chest on the descent and this causes me to use too much arm in the movement — both in receiving and throwing the ball. Perhaps I’m not entirely vertical/upright while doing the movement, any feed back is appreciated.
Transition time needs to be improved, will just move faster from one position to another.
Started on the rower, and went all out. Set the damper to 10 and was pretty burned out by the time I reached the wallball. Oh Rower, how doth I so despise you — Stephanie, can you be my “pitch” rower for FGB? I’ll do all of your SDHP’s!
The “active rest” wasn’t so bad until the final round. Getting a good rack position set and “panting” during the “hold” was helpful in maintaining vertical without collapsing. No Fouls though.
72 wallballs61 Calories0 fouls @ 135
I sandbagged today’s workout. Didnt have that extra energy you need for a good FGB practice. I took my time getting from station to station and that helped me not foul on the weighted rest.
A couple times I probably took about 25 seconds. I watched the 7pm go for like 3 rounds and its amazing how much time elapses during the transitions. On average the fastest person to transition was about 15 seconds. Didnt matter if it was from Wall Ball to Rest or Rest to Rower.
Next time we have a FGB practice I hope I have the extra energy so I can really push myself.
After practice I finished up the accesory WOD and worked 2 rounds with Dan on the Rower. He was able to correct some inefficiencies in my rowing that should allow me to break the 12-13 calorie barrier. Im hoping to get to 16-17 calories by FGB.
Nice little warm up, I liked the slow pace and concentration on core.WOD: (my numbers may be one or two off as I forgot to write them down in my book before I left, but they are close).Calories: 76Wall Ball: 72″Rest”: 135lb no fouls.Started on “rest” which sucked, lost score on first transition. My strategy was to pace nicely through the whole thing but I ended up going too easy on the first round. The “rest” was the hardest and my posture went to shit by the last round but no foul.
Nice work DM!
C2: 75 calsWB: 65 w/ 14# ball”Rest”: 95#, 4 fouls
I realized very quickly on the first “rest” that the bar was nicely placed on the metal plate I have on my collarbone. I tried really hard to hold the bar up higher to avoid contact, but I just couldn’t do it rounds 2-5.
Love rowing. Was happy that I started on the erg so I could get that full minute. And thank you to Laurel for being our rower-helper! Sorry I couldn’t stick around to return the favor. Next time!
I like the sound of this WOD… what are the weight requirements for the “rest” and are there any rules for how you hold that wieght? (in any position?, could it be flung onto your back as in the squat position?)All you have to do is drop the weight after the minute right?I just want to fully understand the rules before I do this WOD so I can compare my apples to your apples. Thanks. I like this application as a method of training for a FGB sort of…
Foundations WOD:WB: 81 (8 lb ball, maybe should try 10 next time)C2: 57 cals
C2: 45WB: 81 @ 10lb ballRest: 0 fouls @ 52 lbsTotal: 126
Thanks to Laurel for helping with the transitions in and out of the rower!
I’m going to keep working on the C2 movement…I don’t have it down yet so I’m not nearly as efficient or effective as I could be.
Anton the weight is held in a front squat rack position. The rx’d weight is 135, though a number of guys scaled up (crazy). This is best done with a rack so you don’t have to clean the weight up each set.
Foundations WOD:WB: 65 (14 lb ball)C2: 83 cals
Can’t wait to start level 1.