Saturday, August 6, 2011

"Fight Gone Worse" at LaLanne Fitness

Hit my second home away from home gym Lalanne Fitness in SF.   Not knowing what the WOD was going to be because they don't post in advance. they had two options; Fight Gone Bad or Fight Gone Worse.   They both looked brutal.  Doing any 5 exercises for a minute at high intensity 5 times will be hard and this one didn't disappoint.

Warm_up
Once around the block - 400m+
50 Single Jumps (everyone did double unders)
40 Squats
30 Situps
20 Walking lunges
50 Double Unders


Fight Gone Worse
2 Pood KB SDLHP
Squat Cleans (95lbs)
Row for Calories
Lateral Burpees
Jumping Dumbell Thruster (35lbs)

The exercises were good for me to work on and I definitely slowed down.  The KB was my friend as I was able to keep moving there.  I only smacked the KB in my junk once luckily.


Round
Exercise  1 2 3 4 5 Total
KB SDLHP 36 21 26 26 26 135
Squat Cleans 16 8 7 7 7 45
Row 14 13 12 11 10 60
Burpees 16 11 12 10 11 60
Jumping DB Thruster 8 8 8 8 10 42
Totals 90 61 65 62 64 342


Clearly I need a bigger engine. My lack of power and fitness really are evident by the low rep counts in the clean and thruster movements. These were not heavy weights I just didnt have a lot in the engine room even in the first round.

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