10-07-13: "Fight Gone Bad"

CrossFit WoD for July 13th, 2010

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.

Add your points and post them to comments.

OK, first, issues with timing.  Since it was just "J" and I, we had to rely on his stopwatch to tell us when to change.  That being the case, and the fact that we might not hear it when it first went off (over the sound of ragged breathing, clanking weights, and/or the rowing machine), we opted to add in a 10 second buffer between each minute.  So, each round had an extra 40s total.  As a result, our numbers can't be considered "official" as per the instructions above.  Oh well.

Also, the rowing machine picked today to have the batteries in the ergometer die, so instead of accurately measuring calories, I decided that four pulls = one calorie.  That's my decision, I'm sticking with it.  Also, so as to not have both of us trying to use the one weight bar at the same time, I opted to start with the rowing, and rotate the workout accordingly.

Exercise	Round 1	Round 2	Round 3
Rowing	10	12	9
Wall-Ball	38	28	23
SDLHP	20	10	12
Box-Jumps	17	13	13
Push Press	15	15	15

Total score: 250 (That's pretty cool!)

All in all, this was a pretty awful workout, given that the room was (again), pushing 95 degrees or so, and easily 100% humidity.  The number of broken sets skyrocketed in about the 3rd or 4th exercise, much less in the later rounds.  Like trying to suck wind in a bowl of pudding.  Ugh...

Also, this marked my first attempt at box jumps since my patellar tendonitis flared up all those months ago. I figured I had to go for them... rowing and SDLHPs are both of the known replacements for box jumps and double-unders, so, since they were already worked in, I had nothing to sub with.  So, I did it as Rx'ed. Updates as they occur with the knees.  yay!