CrossFit Day 111
Today’s workout was “Fight Gone Bad”, a legendary workout that features an amazing barrage of work against the clock in a very short period of time. I’m definitely substituting some of these, due to lack of equipment or strength. But, let’s go after it.
Fight Gone Somewhat Douchey:
Three rounds for max reps:
- 60 sec dumbbell thrusters (2×20# DB)
- 60 sec sumo deadlift high pulls (53# KB)
- 60 sec dumbbell push presses (2×35# DB)
- 60s kettlebell swings (53# KB)
- 60s rest
The original prescription also includes box jumps which I’d slated for tuck jumps, but in all the excitement I forgot them. Once I got going, I spent more time gasping than throwing the weights around, but I stayed after it as hard as I could. I managed to tangle up my headphones after a warmup and had to stop and restart the tabata music that allowed me to keep track of what I was doing. This workout didn’t like me and beat me up. I’m looking forward to a rematch.
Rounds:
- 25 + 23 + 05 + 17 = 70
- 21 + 20 + 06 + 21 = 68
- 21 + 20 + 04 + 17 = 62
That made my score 200. Obviously, I need to do a lot more push presses with the heavy dumbbells. There’s really no excuse for such a weak showing, but I’ve been a little distracted lately. I need to stop blowing off so many workouts and refocus on my conditioning.
My HRM: 15:08, 3:06 zone (hard); HR: 166 avg, 185 max; 214 cal
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