The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1.Wall-ball, 10 ft target (Reps)
2.Sumo deadlift high-pull (Reps)
3.Box jump (Reps)
4.Push-press (Reps)
5.Row (Calories)

Compare 11/18/09

You need me…

You are not wired for progress.  You seek a state of sameness, one where mental and physical stressors are nonexistent, and every day is just like the one before.  Routine is bliss for you. It’s not your fault.  Evolution left you ready to do battle with nature, and civilization gave you a neutron bomb.  

You should be outside, spear in one hand and shield in the other, looking for something to kill.  Instead, you’ve got forty-five aisles of floor-to-ceiling shrink-wrapped grub, obtainable with nothing more than a plastic card and a smile.

You should be sprinting away from predators, seeking safety, but you’ve got fences, freeways, and a fifteen-digit algorithmically protected front door.  You’ve got two guns, a can of mace, four layers of body armor, and nothing to worry about.  

Unfortunately, your DNA doesn’t know this.  Your hindbrain is programmed to save your resources for another day, conserving energy for an apocalyptic event that will never come.   “Eat more, move less,” it says, and you’re eager to comply.  The result is a forty-five inch waist and a mean case of diabetes.

You need a prod.  A thousand volt, fifty-milliamp foot to the backside, designed to override your nonsensical attachments to comfort.  You need me. I am the stress that humanity has removed from your existence.  I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open.  I’m your CrossFit Coach.

I’m not yelling at you because I’m angry.  I’m yelling because you need to be shoved away from calm and toward performance, brought to a place where death is imminent and action is the only option, and it’s my job to bring you there. When my volume goes up and my tone gets clipped, you move rapidly.  You execute.  You drive faster and further into physiological discomfort, and you stay there.  You leave six-way adjustable leather seats and lumbar support for the weak, and transport yourself to a place where ease is a distant memory.  

Your hindbrain wakes up, and those resources, heretofore held for Armageddon, know that it’s go time.  Fat melts, lungs sear, and muscles break down, all in service of getting away from me.
Day after day, you undergo this process, overcoming unreasonable obstacles until your recalcitrant brain is born again hard.  Embracing pain and shunning comfort, you’re ready to kill or be killed.  You’re rewired, no longer subject to the temptations of easy living and all-you-can eat buffets.  You’re an athlete.

The pull of a painless life is too great to get here alone.  You need me, the harbinger of change, the bullwhip, the irresistible rush of progress.  I am your ticket to growth, and I’m sending you to battle civilization’s paradox with nothing more than a pointy stick.  Ironically, you’ll win, and if that apocalypse ever comes, you’ll be ready. – Jon Gilson

#58 Katrina

1000 jump ropes
100 ab mat sit ups
100 push ups
500 jump ropes
75 ab mat sit ups
75 push ups
250 jump ropes
50 ab mat sit ups
50 push ups
100 jump ropes
25 ab mat sit ups
25 push ups


Bear crawl 15ft X10
Sled press 15ft X10 place a 45lb barbell on a towel and push it

One arm K.B clean and press
15,10,8,5 going up in #’s each set
25 high jumps
25 long jumps


100 jump ropes
60 air squats
50 superman
40 lunges each leg
30 sit ups
20 push ups
10 burpees
100 jump ropes

Drop 10 from every set till zero. ie: 50 squats, 40 superman’s, 30 lunges, 20 sit ups, 10 push ups zero burpees. 40 squats, 30 superman, 20 lunges, 10 sit ups, zero push ups, zero burpees. 100 jump rope after each full round. Post time to comments.


Featured Zero Calorie Recipe


                   Positive Attitude
                   Belief in Yourself
                   Set g


Combine your Positive Attitude and your Belief in Yourself into a glass.  Double check to make sure the glass is half full.  Drink while preparing the rest of the recipe as often as needed. Be sure to mix up another batch when necessary.  Set aside one batch to add later.

Prepare your Goals.

Take out all of your raw goals from the cupboard, fridge or pantry (wherever you store them) and lay them on the counter.  Next, season your raw Goals with your Why for each of the goals you pulled out.  To do this stack up all the reasons you have for achieving your goals on top of each of them.  Make sure the stack is both heavy and high.  Mix together.  Sift in Realism, and Specifics with your stack of Goals and Why.  This step is very important so make sure the Realism and Specifics are distributed all throughout your Goals. 

Sprinkle the glass of Positive Attitude and Belief in Yourself over your batch of Goals. Make sure you add enough to make a very moist, pliable dough.
Recruit someone to help you with the next steps.  There is going to be a lot of rolling, cutting, baking, eating and celebrating that you wouldn’t want to do alone.

Together, make sure to roll out your Goals into a nice plan of action.  Cut them into nice bite sized pieces.  Make sure that the team of people you’ve recruited are a part of the rolling out process to ensure the finished product.

Bake your goals by taking Action.  Cook as long as needed at a temperature you are comfortable with.  Timing will vary.  Keep adding Positive Attitude and Belief in Yourself when the dough starts to dry up.

 Note:  Be sure to enjoy the cooking time!  Also your supportive recruits are there to get you through the rises and falls of the dough and also to make sure you don’t take them out before they are done. 

  Enjoy your finished product! Goals with an intense Why, seasoned with Realism and Specifics, covered in Positive Attitude and Belief in Yourself, rolled out into a Plan of Action and then cooked to completion gives you the best food you could have…RESULTS!


Tiffany Divelbiss • Scottsdale Nutrition Coach • The Edge On Wellness
9160 E. Shea Blvd. Ste 106 • Scottsdale, AZ 85260 • 480-990-9355


#54 Pulling the load

High knees in place 1 min
But kickers in place 1 min
Mountain climbers 1 min
Sit ups 1min
Reach for your toes 1 min

100 Jumping pull ups
75 Pull ups
50 Reverse pull ups
100 Jumping pull ups
How long can you hang? 5X

#53 Move Baby

5 minute jump rope

Set a timer for 10 minutes and do each exercise until fatigue, then move on to the next exercise. Constantly be moving.

Shadow Box
Push Up
Jumping Jacks
Sit Ups
Air Squats
Sumo Walk
Pelvic Thrust

50 Wall Balls
500 meter row
50 Medicine Ball Thrusters
500 meter row
50 Medicine Ball Push Press
500 meter row

Cool Down
5 minute jump rope      

Post number of jumps to comments.

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