remy
05-31-2005, 02:38 AM
its a little something i got from www.crossfit.com called "fight goine bad".
video: http://media.crossfit.com/cf-video/FGB.rmvb
The first is our famous ?Fight Gone Bad? workout. 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?ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball ? 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump ? 20? box (Reps)
4. Push-press 75 pounds (Reps)
5. Row ? calories (Calories)
The clock does not reset or stop between exercises. On 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.
i dont have a rower, so ive been subbing in things like jumping rope, pullups, bent over rows, etc...
it is fucking rough. im working the weight up as well. i got to 20+ reps for each exercise for all sets, so then i moved up. im currently using a 95 lb barbell and a 24" box. i just finished it, so i feel like death. nice too, because it only takes about 35 minutes which includes a warmup and cooldown.
total side note: just was on crossfit's page. i guess paul buentello works out with these guys. cool.
video: http://media.crossfit.com/cf-video/FGB.rmvb
The first is our famous ?Fight Gone Bad? workout. 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?ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball ? 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump ? 20? box (Reps)
4. Push-press 75 pounds (Reps)
5. Row ? calories (Calories)
The clock does not reset or stop between exercises. On 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.
i dont have a rower, so ive been subbing in things like jumping rope, pullups, bent over rows, etc...
it is fucking rough. im working the weight up as well. i got to 20+ reps for each exercise for all sets, so then i moved up. im currently using a 95 lb barbell and a 24" box. i just finished it, so i feel like death. nice too, because it only takes about 35 minutes which includes a warmup and cooldown.
total side note: just was on crossfit's page. i guess paul buentello works out with these guys. cool.