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July 12, 2011

CrossFit WOD – Fight Gone Bad

Wall ball (20 lb, 10 ft target), for reps
Sumo deadlift high-pull (75 lb), for reps
Box jump (20″), for reps
Push press (75 lb), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds

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.

Women’s Rx is a 14 lb wallball, 55 lb sumo deadlift high-pull and push press and 20 in box.

I’ve done this workout two times prior to today.  The first time was when I first started CrossFit back in September of last year.  I didn’t even write down my score and I know it was not Rx.  2nd time was in May of this year while still recovering from my gallbladder surgery.  I scored a 257, but was not Rx.  Today, my goal was to break 200 at Rx weight.  I scored a 242!  I’m very happy with my score, but I think I could have scored higher had the gym been set up better for the WOD.  We were having to crisscross the gym, dodging people, trying to get to the next station, losing 5-10 seconds each transition.  I never hit 10 calories on the row and I can easily get 12-13 per minute.

I’m not sure if we’ll have another opportunity to run this WOD before FGB 6, but I think 250+ is a reasonable goal for my next attempt.

I also had a Body Fat Analysis done in preparation for my next Advocare 24-Day Challenge, which starts tomorrow.  My overall weight is 2-3 pounds lower, my BF% came down .5%, but my lean body mass was also down 1-2 pounds from my last measurement in April.  I need to get that lean body mass back up to where it was and my BF% down another point.  No cheat meals for me for the next month!

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