Partner Workout
3 Rounds
15 Deadlifts 350#/200#
6 Rope Climbs
12 Squat Pull Ups
400m Med Ball Run w/ 20 tosses between partners 20#/16#
Coaches Tips: The deadlifts will be completed by both partners at once, that is four hands on the bar, two great deadlift set ups, and one simultaneous lift and lower, repeat 15 times. The 6 rope climbs will be completed by both teammates, solo or with assistance from your teammate, but each team member must complete at least one rope climb per round. The Squat Pull Ups will be completed with partner A on partner B's shoulders. Partner B will squat and stand while partner A pulls and releases. The work can be shared how you see fit, but each partner must have their hands on the pull up bar and feet on the floor for at least one rep per round. For the 400m run, simply run with the ball, throwing and catching for a total of 20 throws and catches between the two teammates.
FIGHT GONE BAD IV TOMORROW! It is not to late to register for our CrossFit East County team or you can donate to one of our already registered athletes. Even if you do not wish to join the team, please come join in on the fun this Saturday at 6am, 8am or 9am to do the workout, help count, or simply to cheer on your fellow athletes. Fight Gone Bad is always more fun with more friends! Thank you for your support, generosity and participation.
Saturday's 11am O-lift Class will be held as scheduled.
Check out Sonya hitting a 73# Clean & Jerk, a new PR. There is a bit of drop in her elbows in the receiving position, but she was able to stand up with the bar and jump it overhead anyway, awesome work Sonya!
wow.
let me elaborate for Jon… WHOOOO!!!!!!!!! This workout sounds AWESOME! See you tomorrow!
um… 2 people on the same bar at the same time? Anyone else out there with weirdly short legs? Teammate needed.
Also, let’s take bets on who gets hit in the head with a medball first.
Hey Davey, I’ll team up with you. You can do the deadlift for both of us since that’s your warm up weight and I can do the med ball run and catch by myself because that’s the only way I played as a kid. Deal???
Plus, the pimp in me has always wanted to try on a chinchilla fur coat and I think the closest I’ll get is you on my shoulders with those furry legs around my neck!!!
Man, I just tee’d that one up for you guys and NOBODY’S even gonna take a swing.
Must still be stuck on the visual. Me too.
I’m speechless Newman. The fact that you have chinchilla fantasies is beyond me.
Even though I’m more than a little creeped out, it’s a deal.
Doesn’t everyone know that Dave has special food-handler style fishnets for his legs? Actually, ok, truth be told, it’s a bodysuit. I’ve been trying to get him to go to a Leg-Fro support group for years but he just can’t admit he has a “hair issue”. When it comes time for the Make Ammends step, you’ll be 1st on the list Newman.
5:30am
Dawn/Rose/Amelia 22:42 Rx +
Jon/Phil 26:48 Rx
Scott/Paul 18:15 Rx
Robert/Jack 30:10 Rx
Sonya, as I’ve said in private conversation with you, you are truly inspirational to many here at CFEC. Case in point, our newest member, Heather, noticed you from across the room moving that weight around. She told me she wanted to be like you. Your determination, dedication and sheer will are proof that this CrossFit stuff works. Thank you for your great representation of CFEC.
Laurie!! Holy Cow! “food handler fishnets”, “body suit”, “Leg-Fro Support Group”!! You are killing me. I haven’t laughed that hard in a long time. You need to log in more often. That’s good stuff!!!
I guess you need to have a great(warped) sense of humor to be married to Dave-O huh???? 🙂
Hey Jon, don’t knock it til you try it.
Last night it was 400#. Now it’s 350. Maybe by 5 it will be down to 150!
Newman, you’re welcome, great cause! I’m pissed I wont get to see that lung of yours on the floor! Will someone take a pictures of Newman all laid out and whimpering after FGB?!!! Get after it hommie!!!!
The weight was changed because we don’t have enough plates to accomodate all the brutes that show up at the same time.
8:00am
Laurie/Teshina 26:08 Rx
Jennifer/Briley 23:15 Rx
Tony P./the FOG 24:20 Rx
Puzzo, text me your # and e-mail to 6197331003 so we can stay in touch.
Sonya, you look like a runway model with that heavy weight overhead. Not trying to be sexist but you look more glamorous than brutish!!:)
Paul, if you are the FOG (F-in Old Guy), does that make me the FROG (F-in Really Old Guy)?
And we should stop ragging on Newman just because he looks like the before picture of a Chia-Pet!
10:00am
Tina/Traci 22:10 Rx
Michelle/Hilda 25:12 Rx
Dano/Jake/Tyler 22:25 Rx
you’re a brave man giving out your # Newman, watch out for all those groupies!!! Or maybe that was your plan!!! 🙂
Hope someone shows up for the noon class today, don’t want to do this workout my byself. 😀
Lookin Great Sonya!
Sonya = Hot Crossfit Chick!!
12:00pm
Dusty/Tanner(Rx) 17:44
Jason/Brandon 18:21 Rx
Yvette/Liza 22:55
5:00pm
Julie/Rebecca 21:34 Rx
Sonya Rx/Sara/Susan Rx 33:39
David M./Chris 20:33 Rx
Robert Rx /Alan/Greg Rx 29:37
Hey TP I don’t like where you’re going with those acronyms. That would make me a FAG (F-in Asian Guy). Not cool MAN!
Puzzo, it’s not bravery. Everybody knows where to find me. They can usually call the gym number to reach me.
When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get several e-mails with the same comment. Is there any way you can remove people from that service? Bless you!
Respect to author, some excellent information.
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Yeah bookmaking this wasn’t a high risk conclusion great post!