‘fight gone bad’

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are:

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 (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

You can compare your previos results here.

CFCV does Fight Gone Bad 1.1.10 from KimA on Vimeo.

CFCV Fight Gone Bad Scorecard 1-1-10

Thank you for making 2009 a great year at CrossFit Cache Valley!

How are we different? Does your current program develop your capability across all of these areas?

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility – The ability to maximize the range of motion at a given joint.

5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed – The ability to minimize the time cycle of a repeated movement.

7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility – The ability to minimize transition time from one movement pattern to another.

9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Ours does.

The schedule for this week has been updated, so check the link to the right.  There will not be any 6:15 pm or 7:15 pm classes this week and on New Years Day there will only be an 8 am, 9 am and 10 am class.  Any questions just check the schedule link to the right.

Thanks to the three new coaches for getting us all thru the Christmas Eve wod!!

CFCV Dec 24th WOD

Coach Kim

Coach Jami

Coach Wendi

A big congratulations to Wendi C., Jami P., and Kim A. for completing their CrossFit Level 1 certification and also to Paul W. for completing the Crossfit Running and Endurance Certification this past weekend.

LEVEL 1 CrossFit Certification Park City

CrossFit Running and Endurance Cert - Reno, NV