W.O.D. 9.24.10

for Halle Middleton

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 5.19.10)

Wanna be inspired-Watch this:

Austin Malleolo on today's WOD - video [wmv] [mov]

September is:
National Childhood Cancer Awareness Month. We are dedicating our Fight Gone Bad efforts and thoughts to Halle Middleton. Halle Middleton is the Curran's next door neighbor who just finished her final chemo treatments. Halle is in second grade and its been a tough year since her cancer diagnosis. Halle is raising money for research in conjunction with Alex's Lemonade Stand this Saturday from 2 pm to 4 pm at Appetite's Delight in Gateway Shopping Center Devon PA.

There will be a bucket at the gym with an Alex's Lemonade sticker on it for donations for Halle if you feel inclined. It is not mandatory to donate in order to complete the WOD.


"Vision is the art of seeing things invisible."
-Jonathan Swift

Dana 194
Jay E 215
Todd 204
Jim C 203
Rob P 267
Peterson 221
Mike B 268
Chris Bell 203
Cate 269
Deb 254
Lauren 183
Mike T. 231
Jason 301
JZ 211
Jeff 226
Hannah 251
WW 219
Olan 259
Shawn 246
Tim G. 226
Vincent 195
Jen S. 237
Liz 198
Shoeless 240

Rx Weight/Step Up:
Megan 157
Bekah 198
Ellie 196
Aimee 296
Bevin 179
Laura 263
Kristin T 231
Tom S. 251
Miranda 257
Dorothy 234
Karen 163
Donkey 252
Lindsey 167
Patti 210
Rob Ph. 238
Steph V 240

SAZ 215 (55#)
Sheng-Ching 236 (35#/17")
Rachael H 202 (35#/21")
Charles 178 (55#)
Teamari 126 (55#)
Katie D. 175 (45#/8#/21")
Mom 321 (PVC/15#/4#/13")
Beth 221 (35#/22#/13"/8#)
Tim H. 188 (55#)
Amanda 200 (35#/10#/21")
Gabe 203 (55#)
Jaime 165 (35#/10/21")
Ben 202 (55#)
Katie 164 (35#/10#/13")
Denise 203 (35#/10#/17"su)
Kim G. 167 (55#/17")



TP said...

6am FGB to Benefit Halle Middleton as part of Alex's Lemonade Stand!

Megan 157 RxStepUp
Bekah 198 RxSU
Ellie 196 RxSU
Aimee 296 RxSU
Bevin 179 RxSU
Laura 263 RxSU
Dana 194 RxSU
Jay E 215 Rx+(RegBoxJumps)
Todd 204 Rx+
Steve Z 215 (55#)
Jim C 203 Rx+
Kristin T 231 RxSU

The RxSU is full Rx weightload, and use of steps ups which we deamed is allowed for as prescribed.
Rx+ is the athlete that did full box jumps and no steps ups.
Every did awesome with this major benchmark WOD!

Dana said...

Hey TP... I did full box jumps... just so I know for next time. Thanks!

Stephanie V, said...

Soooo...coaches...what do you think is more beneficial to do...step-ups or box jumps on a shorter box. I know people always say its the same movement....but that is just hard for me to believe. Box jumps are so much more harder for me (even on a smaller box) I am assuming the right answer is to do what is harder. I want to be able to do jumps on the 21 someday!

Jason Lyons said...

Without question, box jumps on a shorter box. We are all about maximum power generation. The power, and therefore intensity, is extremely blunted when doing step-ups.

We are not gaming here, we are getting in shape.

Aimee Lyons said...

I second what Jason said...without question.

Unfortunately, on a day like today, for ease of facilitating alot of people through FGB we have one option 21"- so the choice is Step Ups or Jumps on a 21"

stephanie V said...

thanks for the answer...all of which make perfect sence. i really wanna get jumps on the friggin box!

stephanie v said...

I think my comment can be misread.... I ment I really can't wait to be able to do box jumps on the 21incher!!

Jason Lyons said...

Just tuck your knees. Lol

Aimee Lyons said...

yeah, Steph just tuck your knees, like Plentus.

Just so everyone is aware, we will have a "scale" lane for anyone who needs to scale weight or box height.

Nikki said...

Rob P 267
Peterson 221
Mike B 268
Chris Bell 203

Rx step up
Miranda 257

Sheng-Ching 236 (35#/17")
Rachael H 202 (35#/21")

Aimee Lyons said...

Awesome effort to everyone who participated in today's WOD!

It was a huge success!

We raised $305.00 which I will be dropping off for Halle tomorrow at the Alex's Lemonade stand at Gateway Plaza in Devon/Wayne Pa.

THANK YOU for all the support.

Anonymous said...

For record keeping purposes: steph v 240 rxstepup

Jim Curran said...

Thanks so aimee and everyone whom contributed to Halle's fundraiser. I know she will be thrilled!

Jason Lyons said...

got it steph, sorry.

Nikki said...

Did this one at CrossFit Watertown on Saturday morning. Their set up was a little different - I did WB, SDHP, BJ, PP, Row. Total was 310. Had a great time at CFW!