Congratulations to Mike S., for completing the CrossFit Level I Certification last weekend at CrossFit Charlottesville in Virginia! See if you can spot him in this picture (third from the top)…
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“Fight Gone Bad!“
three rounds:
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
row (calories)
In this workout you will move from each of the five stations after one 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 the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.
This workout is scored by the total points.
Compare results to September 25, 2010.
–Scores–
Alex M.: 260
Robbie S.: 242
Michael F.: 277
Kris C.: 198
Jessy C.: 211
Ted K.: 216 (sub: step-up)
Holmes H.: 218
Derek B.: 312
Borja G.: 273
Erez Y.: 252
Jen O.: 221
Jon H.: 212
Steve M.: 235
James C.: 262 (55-lbs.)
Aaron B.: 204 (35-lbs.; sub: mb squat, step-up; 2 rounds)
Mike S.: 338
Brian T.: 236
Sidra C.: 237
Caitlin S.: 286 (sub: step-up)
Diana D.: 220 (35-lbs.)
Sean M.: 306 (sub: squat, lunge, step-up, pushup)
Peter H.: 164 (35-lbs.)
Rob K.: 309
Jen M.: 268
Mayra C.: 216
Glenn C.: 274
Phil S.: 212 (55-lbs.)
Callie W.: 189 (35-lbs.; sub: step-up)
Clint H.: 239 (35-lbs.; sub: mb squat; 2 rounds)
Christy P.: 321 (20-lbs./10′, 75-lbs.)
David O.: 255
Joe P.: 275
Johnny A.: 213
Jeff W.: 233
Teal B.: 233
Noland C.: 174
Dave R.: 345
Steve D.: 306
Lisa C.: 261
Rachel Z.: 215 (10-lbs., 35-lbs.; sub: step-up)
Josh O.: 232
Sakar P.: 207
Ysbrant M: 268
Jeremy N.: 315
Thomas M.: 228
Campbell R.: 194
Ashley T.: 228
Kerstin C.: 84 (35-lbs.; sub: mb squat, step-up; 2 rounds)
Kirsten P.: 267 (35-lbs.)
Rocio Q.: 208 (10-lbs., 15-lbs.; sub: mb squat)
Josh M.: 267
Neil A.: 310
Ivy F.: 225
Frances P.: 🙁 (35-lbs.; sub: step-up)
JC L.: 216 (55-lbs.)
Jung S.: 150 (35-lbs.; 2 rounds)
Kate R.: 140 (35-lbs.; sub: mb squat, step-up; 2 rounds)
John M.: 236 (14-lbs., 35-lbs.; sub: mb squat, step-up)
Stuart W.: 249
Cristian D.: 250
Pete S.: 234 (55-lbs.)
Frank A.: 100 (35-lbs.; sub: mb squat, step-up; 2 rounds)
Jesse L.: 210
Laurie W.: 100 (10-lbs., 35-lbs.; sub: mb squat; 2 rounds)
Lee P.: 223 (55-lbs.)
Ben T.: 228
David S.: 230
John B.: 296
Jeff B.: 234
Meghan M.: 372
Matt H.: 221
Bradley D.: 151
Kaisa A.: 185 (35-lbs.; sub: step-up; 2 rounds)
Sean F.: 333 (sub: squat, lunge, step-up, pushup)
Alissa G.: 214
Leota B.: 224
Katherine C.: 245
Wayne C.: 261 (sub: deadlift)
Jerry C.: 203
Julie G.: 217 (35-lbs.)
Jason C.: 335 (sub: squat, lunge, step-up, pushup)
Although I am sure it will embarrass her, I just want to take a minute to recognize Caitlin’s performance today.
Four months ago, Caitlin broke her left femur. We spent 4 days in the hospital, she had two pins put in, and she could not walk without crutches. Two months ago, Caitlin’s doctors declared her bone healed, so she got off her crutches and began the painful process of learning to walk and move safely and effectively again. She made considerable gains, but was pretty upset when, one month ago, she could barely complete a two mile walk around the tidal basin. All the while, Caitlin has been coming to the box and working out, despite her partial range of motion, left-right strength imbalances, and considerable soreness and pain in her lower back, hips, and left leg.
I am continuously amazed at how quickly Caitlin has bounced back. A few weeks ago, we jogged to the gym together – it’s about a half mile, but she can do it at a pretty good clip. She also danced at a concert! she’s power cleaning nearly 100 pounds, and she power snatched yesterday.
But today takes the cake. Today, Caitlin performed Fight Gone Bad – one of her favorite workouts – with just one substitution (step ups for box box jump) and scored a 286, which I believe is within 15 reps or so of her personal best. And we all know step ups are much slower than box jumps.
I’m so proud of you, honey! You’ll be running the mile in under six minutes in no time…
Caitlin is an amazing athlete and a wonderful, sweet presence in our community! Great work, Cait!
Ya Caitlin!! Inspiring
You got me. I’m officially blushing (and embarrassed). ☺ Thank you very much for the recognition, babe. I owe a lot of my success to you. You are a VERY patient man.
Ivy and Christy – thank you for the shout outs.
John and Mel, thanks for believing and pushing me today. I was nervous about those wall balls and step-ups, but I figured “hell if they think I can do it, I’m going to go for it!”
Rob – Way to get over 300 reps today! Congrats!
Thanks! And great job today, that’s a lot of stuff to handle all at once.
Caitlin — awesome job! very impressive.
Caitlin, your positive attitude and willingness to keep on going no matter what is impressive to watch. It’s always a pleasure to work out with you. Great job this morning!
Amen to that, Mike. Thank you for showing such tremendous heart, Caitlin and for doing it with such a continued up-beat and positive attitude. I never saw anything but positivity from you. Well done and congrats!
Also, 338 Mike? Crazy good man. Crazy good. I’ve got work to do . . .
Awesome job today, Meg!
252
sub thrusters @15-lbs dbs; sub tuck jumps