CrossFit No Excuses, a CrossFit box in Suwanee, Georgia, offered up a CrossFit challenge during a local 5K/10K.

The format:

• 100 pull-ups
• run a mile
• 100 push-ups (lift hand standard)
• run a mile
• 100 situps
• run a mile
• 100 squats
• sprint .1 to the finish

Yours truly scored a second place overall finish, …but I swear I was third.

Oh well.

2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2

As usual, a CrossFit WOD that looks easy, sounds easy, …but hurts like Hell by the 7th set.

175lbs.

Done.

10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican.

Done.

Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.

First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.

Fight Gone Bad

3 Rounds of 1 minute each of the following movements:

• Wall balls - 20lbs
• Sumo deadlift high-pulls - 75lbs
• Box jumps 20-inch box (I think V made us do 24″)
• Push press - 75lbs
• Row - for calories
  • no rower in my home gym, sub’d burpess, counted reps.

Victor: 212

Christian: 237

While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.

Fight Gone Bad Explained

Coach Glassman explains the concepts behind this workout

www.youtube.com/watch?v=DC19O4cgvp4

J.T.

21-15-9 of:

• handstand push-ups
• ring dips
• push-ups

Sounds simple enough eh?

Ha.

5 HPUs in, I had to drop and continue in sets of 3-5

Dips I scaled to bar dips since I was training at the YMCA.

Push-ups? ok, I handled these with general ease but DID NOT do them to the new push-up standard.

Took me almost 20:00 - TOUGH!

Annie does JT back in the day

www.youtube.com/watch?v=NNJqQtxIJLo

It’s simply as many squat clean and jerks one can complete in five minutes (5:00).

Men – 165 lbs

Women – 110 lbs

Me?

I scaled. 135 lbs, and I managed 13 rounds.

I’m completely wrecked, thank you.

“Welcome back, Christian.”

Thanks, me.

And the WOD is “Michael”.

Three rounds for time of:

• Run 800 meters
• 50 Back Extensions
• 50 Sit-ups

My time? It’s wasn’t pretty. Let’s just say that I’m glad to be back and will focus first and foremost on my form and execution. Times will come later.

I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It’s been awhile since we focused on them solely. It felt good.

WOD

3 – 3 – 3 – 3 – 3

• front squats

Results

After a good long warm up of:

• Oly lift warmup
• 1:10 handstand hold (against a wall)
• 15 pull-ups
• 15 push-ups
• 15 squats
• 3 x 5 progressive weight squats

we jumped into heavy (for us) front squats. Jay’s form is really good and mine continues to improve. I can get a bit deeper than Jay, but I think I suffer more “forward lean” than he does. Gotta keep working on the straight back – never let up.

• Jay: 135, 155, 145, 145, 145
• Christian: 155, 175, 165, 165, 165

Finished up with some easy back extensions for good measure.

I’m gonna blame the new little puppy in my house for making me a little tired today – that and I also run 30 minutes barefoot each morning {wink}

WOD

10 – 8 – 6 – 4 – 2

• Power cleans to…
• Push press

One movement. Not for time, but for form.

Results

Phew, there’s a lot of work of work being done when you power clean and then take the weight overhead. Jay’s and my form continue to improve. I wish I could get my chest out a little more in the bottom position, and I really want Jay to focus on that tight lumbar, but for the most part, we’re doing these lifts well.

• Jay: 65, 85, 95, 95, 105 lbs
• Christian: 95, 115, 135, 145, 155 lbs

155 overhead feels surprisingly easy for me right now – my weakness is in the hip drive.

WOD

10 – 8 – 6 – 4 – 2 (reps) of:

• deadlifts
• bench press

(no time for cleans – bummer)

Results

Good ol’ 10 minutes of 6.0 running, followed by Burgener warm-up and (2) 1-minute handstand holds got the blood flowing.

• deadlifts
  • Jay: 135, 135, 135, 135, 135
  • Christian: 135, 155, 185, 205, 235
• bench press
  • Jay: 135, 155, 160, 160, 155
  • Christian: 135, 155, 175, 195, 215

Jay’s deadlift is improving, but still shows signs of {slightly} rounding that back a little during the early part of the lift. I felt pretty good throughout the workout, paying close attention to keeping the bar close on the deads and arch properly on the press.