• Fitness Insight… Get some!

    With respect to repetition, the emphasis is on quality. Not only is poor execution of a movement ineffective for developing technique, it’s counterproductive in the sense that it demands time and energy that could be put to better use, as well as creates similar but incorrect motor patterns with which the correct patterns must compete. — Greg Everett, Olympic Weightlifting: A Complete Guide for Athletes and Coaches

30
Dec

Fight Gone Bad

For Wednesday, 20081231,
Workout of the Day:

“Fight Gone Bad!”

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.

Compare to 081111.

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Midline Stability Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
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