Work up to as heavy a set as you can.
rest as needed between sets.
(if you do not currently have strict push-ups, just work on getting 5 at a time with perfect form)
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball, 20 lbs, 10 ft
Sumo Deadlift High Pull, 75 lbs
Box Jump, 20 in
Push Press, 75 lbs
Rest 1 min Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Upper Cape CrossFit, Athlete of the Month!
For those of you that come to the 5 AM class you already know and love Jon. For those of you that workout at other times...let me tell you a little bit about Jon. He is an example of someone that just will not quit! He pushes himself to the limit every time he attacks a WOD, and he does so with a smile (unless the music stinks... then he is a bit of a sourpuss! ;)
He along with his wife Alison have been members since our very first class at 5 AM just one month ago. There is not one athlete that has crushed a WOD at UCCF more times in the month of March than Jon. He banged out 20 workouts here in the past month. (Housekeeping note: please make sure you sign in to Kiosk each and every time you WOD!)
He did 13.4 three times last week because he felt he could have done better...
If you saw our Facebook page last Friday you would have seen this post by Jon,
"Wow, this month has been crazy! The wod today was crazy tough, pushed us mentally and physically (Al cried and I grunted and yelled). Anyway, we are down a combined 33.6 lbs (23.6 for me, 10 for A). After four weeks of dedication, both in the gym, and with our strict paleo diet, we've finally fallen into a good routine of 6 days a week working out, and learning to eat to maintain performance at those 5am work outs, and not crash in the afternoon. Lately, we haven't been getting enough sleep (more like 6 or 6.5 hours) but this week I noticed I started waking up at 4am with a smile on my face and bounce in my step. The 5am crew at UCCF kicks ass and keeps me motivated as hell to get there and work out! Some highlights from the month:
Jon: 205x3 Front Squat, 250x3 back Squat, Getting double unders (I did 10 thrown in with singles in todays workout), Ran 800m without stopping, and I can actually get my legs under me for burpees, met pukie only 3 times after a wod
Alison: 90x5 dead lift, air squats, 25x3 overhead squat, 40x3 front squat, and can crush burpees
And we are doing a tough mudder in June, even if we quit half way through, I dont' give a shit, we are showing up. Lifes about showing up and pushing yourself, so Al might cry the whole race and I might yell and swear, but really who cares!"
Jon, Greg and I are honored to have you as a part of the Upper Cape CrossFit family ! (speaking of family, Jon brought his mom Patti to the intro class on Saturday...Guess who our newest member is...you got it Jon's Mom!). Keep up the hard work. We cannot wait to see what April has in store for us...Who will be April's athlete of the month? Let's see who brings it!