Jun
19
"Fight Gone Bad"
Nicola demonstrates an American Swing - shoulder open at the crest of the swing with all joints in extension
3 or 5 Rounds of 1 minute at each station:
- Wall Ball @ 10/5kg
- Sumo Deadlift High-Pull @ 35/25kg
- Box Jump
- Push-Press @ 35/25kg
- Row (for calories)
Score the total number of reps (and calories) per exercise per round. Rest 1 minute between rounds. Use a continuously running clock. Total rounds for score.
Post score to comments.
Compare to February 15, 2010.
7 Comments
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(4.88 out of 5)
It’s done! OVER!!!!!
Just checked out of Hotel “I am Crossfit”, really proud of my achievements over the last 6-8 weeks and thanks to the crew and fellow “I am Crossfitters” for the inspiration and kicks up the backside (Alex and Lisa!).
I am Crossfit 300:
before 17:09
after 16:59
Beep Test:
before 8.2
after 9.4!!!!!!!!!!!!!!!!!!!
Goals:
Fran Rxd – DONE!
Crossfit Total – get over 300 kg – DONE!
Lose body fat – DONE!
Integrate good eating habits into your lifestyle – DONE!
If anyone is wondering whether to do then Next “I am Crossfit”, JUST DO IT!
Where to from here?
Fran: RxD in less than 10 minutes
Crossfit Total: 312.5KG
Muscle up: 1 by 2 July 2010
Awesome Eric!! Great Checklist…DONE!
Beside the fact that all of I AM CROSSFIT made fantastic achievements today and during the 6 week programme, I also want to give a huge congratulations to the 8am class, more than 1/2 of the crew this morning took up the challenge and did “Campion” 5 Round FGB – with great scores and work effort by everyone who attended.
Also BIG Welcome to our Newest members to CrossFit Auckland – our new team of CrossFit Auckland Women, who did their first ever “Fran” this morning – all sub 10min which is just great. All our existing CFAK Women increased their weights and bands this morning and improved on previous times! You girls make such amazing progress every week… keep it up.
LOVE YOUR WORK EVERYONE – INSPIRING
Hey Eric – You can check out any time you like – but you can never leave – because now YOU ARE CROSSFIT!! (You were just waiting for someone to say that weren’t you?
)
Well done on achieving your goals! And well done to all graduates of I AM CROSSFIT today!! A lot of my goals were strength and speed based – I won’t even start to list all the achievements here.
This is my second time through I AM CROSSFIT and I can say it was just as awesome this time as last. I learned and experienced something new every session that helped me move forward. This won’t be my last I AM CROSSFIT by far.
And where to from here? The only way is up – Further, Faster, Stronger!!!
I fully agree with Eric – if you’re wondering whether to do I AM CROSSFIT – Don’t think about it – JUST DO IT!
Hey “I am CrossFit Team”! You guys rock!!!! It is amazing to see everyone achieve some outstanding goals, not only by a little bit but by alot!!!!
I too had some strength goals that I wanted to achieve, to do that I needed to tighten up on my technique, this I have done! Yeh!! Also my beep test improved and my “I Am CrossFit 300″ time was decreased by about 1 1/2min.
Eric you are so right you gotta do this course! It makes a massive difference in your performace in such a short period of time!
AMAZING Eric!! Everyone did SO well!!
Am really pleased with my results, knocked nearly 4 minutes off my time…….BAM!!!! Pullups getting better, was able to do nearly all of them with kipping action so I know I will get there eventually!!!
Down 8kgs and significant difference in my measurements so main goal met and now need to work on speed, getting my foot fixed, and getting those pullups!! Yeeeeeeaaaaahhh! Now off to have a glass of wine…..:)
Congratulations “I am CrossFitters” Amazing results!
Impressive dedication to your nutrition too for the last 8 weeks, I’m proud of what you’ve all achieved.
Enjoy that glass of wine – you deserve it!
Scaled/subbed:
Stewart 342,5r
Rach C 218,3r
Nick B 193,3r
Sonja 198,3r
Rx’d:
Horse 520,5r
Michelle 328,5r
Byron 535,5r
Benji 355,5r
CFAK Women “Fran”
Ulla 9:19,10,gry
Kristy 6:19,15,grn
Sonia 8:00,14.5,grn
Rach K 8:33,15,grn
Angela 7:40,15,bl+rd
Lou 9:00,20,grn+bl
Tamra 8:47,10,gry
Laani 9:41,15,bl+grn