Fight Gone Bad - on the sissy side

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) = Subbed in Burpees
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball ---27 -------26 ----25 --- 78  down 14
SDLHP -----27 -------20 ----20 ----67 down 13
Box Jump --20 -------20 ----20 ----60 down 1
Push Press -30 -------30 ----30 -----90  up 9
Burpees ----10 -------10-----12 ----32 down 2
TOTAL ----114 ---- 106 ---107 -- 327 down 25
Not bad considering I was very fatigued to start and pacing my self. 
I am happy with this result.  This blew my first total out of the 
water.  HA and I was gaming it.

Did this one after Kyle, Ryan, Seth, Jacob, Nathan, Kellen, Austin, Spencer hammered this one out.  With all the hard workouts I have done over the last few years this one just had not come across my plate in a long time, since April of 2011.  Nathan called and said he wanted to be on the floor in agony after a cross-fit the next day.  We hoped there would be bunch of guys throw their hats in and they did not disappoint.  I am pretty fatigued from the last few workouts but after watching the boys I had Anna time and track reps.  I worked and was tired but was fearful of pushing to hard with as fatigued as I am.  For the most part I got to a number and tried to stick with it.  My rhythm was a bit off in the wall ball and had a few problems there.  SDLHP's were hammering my back and I refuse to hurt my back in a WOD if I can control things and not.  So I error-ed on the side of caution.  I think if I could have used a 75lb KB instead of the straight bar so I could have kept the weight close I could have moved much better here.  Either way I am glad the boys threw down and inspired this.  I was happy I made an attempt.  I will do this again in a month or two and put the hammer down.  I also need to figure something out for the SDLHP.  Thinking of taping a 5lbs plate to the top or bottom of a 70lbs dumbbell.  This will hammer my grip though so I am not sure.  I might try it over the next few months.  Maybe a rope tied around the dumbbell in a loop with a piece of PVC with tape for grip for a handle.  Possibly with Carabiner clips around the handle of the weight? This might work better.  Just have to test.

APRIL 15th 2011
-------------Round 1 - 2Rd ---- 3Rd - Total
Wall Ball ----31 ------30 -------29 ---92  down 2
SDLHP ------33 ------26 -------21 ---80 up 11
Box Jump ---24 ------21 -------16 ---61 no change
Push Press --33 ------28 -------26 ---81  up 6
Burpees -----13 ------11--------10 ---34 down 6
TOTAL -----134 --- 116 ------102 --352 up 9
PR 9 points higher
Solid one today.  I told Daniel today there was no fear but dread of this one.  There is no hiding from Fight Gone Bad.  Truth be told I am pretty sure I could have done at least 10 points higher.  I am having the worst allergy season in probably 8 years and this week has been the worst.  Two track meets and late nights.  I am beat.  Daniel and I are just worn slick as is everyone else I am around.  I was just worried I would not equal last time since it was such a huge pr.  I got a call from Josh and he told me about a work out he did today and I got juiced!  Thanks for the fire Josh this helped me push through a few spots.  I dedicate this one to you brother.  Thanks to Daniel to for giving me times and keeping me going too.  Thanks boys.
Monday, September 27, 2010
-------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball -----34 -----30 -----28 ----92
SDLHP ------28 ------21 -----20 ----69
Box Jump ---24 ------21 -----16 ----61
Push Press --30 ------26 -----25 ----81
Burpees -----13 ------13 -----14 ----40
TOTAL -----129 --- 111 ---103 ---343
Huge PR 54points higher
Workout went well. I was stinking scared because I had not done anything to speak of for the previous 10 plus days other than stationary bike. For my third work out back I was more than pleased. Daniel stayed late to time me on this one. I knew how much I missed having him around but having him there tonight was awesome. Thanks Brother!
I think I could have done a little more on this one but I have to be very happy with the effort. I did this one much smarter this time. I had the Push Press in the rack this time. Last time I had to take it off the floor. This made a huge difference in getting my reps done here. Overall just done smarter. My only weak point I would have to say was my box jumps. The SDLHP hurt my back with the bar. I struggle going as deep as I should but I more than make up for it on the top side. I was going to my chin. Which I busted on the bar once really good and popped it once or twice. I had a bad headache going into this from a very stressful day. I did not figure I was going to do very well.
July 21st 2010
-------------Round 1 - 2Rd - 3 Rd - Total
Wall Ball ---30 -------28 ----24 -----82
SDLHP -----26 -------15 ----18 -----59
Box Jump ---25 ------20 ----15 -----60
Push Press --20 ------19 ----18 ------57
Burpees -----11 -------9 -----11 -----31
TOTAL -----112 ---- 91 ----86 -----289
For my third work out back after 10 days off this one was rough. There were points that I wished my heart would stop after round 1 just so I would have an excuse to stop. I had Ashley Lawson time me so trying not to look like a complete sissy in front of my athlete probably helped keep me going. Thanks Ash.
The burpees killed my average on this one. On round 2 and 3 I took almost 30 seconds before I could even get the energy to start moving the bar. Rough one today. Back still hurting but feeling better. Using the white roller and hanging a bunch.