“Fight Gone Bad”

3 Rounds for time, 1 min. each station, Rest 1 min between rounds…

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (20″/15″)

Push Press (75/55)

Row (calories)

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.

Free Saturday Class at 8:00 am.  Get in an extra workout this week and introduce a friend to CrossFit tomorrow.  Last Saturday workout of 2009!  We are going to fight this one out…

Bill Shelton and Doug Warren moving in a blur up to that pull-up bar!

Our new trainer, Jason Sharpe, showed me this article from CrossFit Initiative on success.  Read here for a life learned lesson from a fellow CrossFitter.

Why am I speaking about success again?  Because…10 more people PR’d today in Helen!  We shall congratulate ErinKyle Willis, Emily DeBrito, Deborah Holmes, Robin Crutcher, Ben Williams, Sherry Williams, Kenny Bailey, Dr. Robert Willis, Doug Warren, and Billy Shelton.  Throw these guys a “Way to go” in the gym next time you pass by.  Success is not measured solely by improving your “Helen” time, but it is one tool that we use to prove your progressions.  Like the article states, success is not based on one event, but a lifetime of events that challenges you to make these decisions that impact the way you live.  ”The magic ingredient to success is making the right choice when you meet that next difficult situation, and then doing it again, and again…” -Ty Jones.  Check it out.

On a completely different topic,