CrossFit (On Ramp) - Day 4 a/k/a That Time I Almost Puked

Ran approximately 5.5 miles after work.  Treadmill.  GREAT run.  Felt strong and fluid.

I am not even going to go into great detail about this evening at CrossFit; It incorporated some of what we had learned earlier in the week (push press and wall balls), and added box jumps, Sumo lift high pulls and rowing.

Prior to the minimal instruction on the couple of things we hadn't done yet this week (sumo, box jumps and row), we warmed up with several different jump rope drills (double unders are HARD, but I can do a couple! And will get better at it!)

Jumping rope drills will make your heart beat out of your chest.

The WOD is called "Fight Gone Bad"

Its named after an MMA fighter that needed a workout to help him out and this is what a CrossFit instructor came up with.

After it was over, they asked him "how did that feel?" 

He answered with "like a fight gone bad"

Hence the name.

And since in an MMA fight, there are 5 rounds, 3 min, or is it 3 rounds and 5 minutes?  Yeah, thats it.  3 rounds, 5 minutes each, 1 minute at each station with #6 being a 1 min rest  (or to rush back to station #1 with about 20seconds to spare.

Anyway, this has by far been the worst (or best) workout I have ever experienced.  I ALMOST threw up on the rowing machine in the middle of round 2.

Weight for Sumo and Push Presses (for girls) was 35 lbs.  Doesn't seem like much but trust me...

Watch this video to see what it looks like.

For scoring, you are responsible for keeping track of how many reps at each station you do.  Since the rowing portion is for calories, you just add the calories expended in the 1 min time frame to the number you had on the ones prior to getting on the rowing machine (basically its about 10cal and it shows on the screen directly in front of you)

Once you finish station 5, then its the 1 min rest (time to get back to your station #1, one of the coaches will yell out your name and you yell back your number for that round.

Elias at the bottom of the scoreboard?  The owners son, who is about 7 years old and was just being funny.  I think Brit cheated.  That girl was having issues with Sumo in the instruction part, so she must have made up for it somewhere else.  Girl is weak.  :)  But sweet as pie.  Really like her!

Now we get 3 days off from CrossFit.  Looks like our long run might get rained out tomorrow due to bad storms coming through overnight, so I will have to make up the run on Sunday if that happens. 

11 miles on tap.

Thankful for a 4 day weekend (even if I am working at the store on Saturday, its still a 4 day weekend in my mind!)

Enjoy!