CROSSFIT SUFFOLK   ***  Forging Elite Fitness


"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)

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.

Add your points and post them to comments.

Compare to 090804.



Dan Inosanto On Wing Chun and Bruce Lee  This link is from my friend, Steve Mosley's blog, Combat Hard.  It features a 7 minute video interview and demonstration by Bruce Lee protege, Dan Inosanto.  Dan Inosanto is someone I always admired and looked up to.  Dan is in his 70's and is lightening fast.  What I find fascinating about him is although he reached a high degree of martial art skill decades ago he remains a "student" of the martial arts to this day.  When Dan is not teaching he's taking lessons with some of the very best martial artists to be found.  Inosanto has appeared in movies and has helped actors with their fight scenes as well training some of the best instructors in this country.  With all that he's accomplished he has remained a humble man.  We also like the fact that Dan was in the 101st Airborne in the early 60's!

If you're a martial artist you'll appreciate this link.  If you're into human performance you'll appreciate Inosanto's demonstration.  As you watch keep his age in mind!  (Thanks to Chris from Conditioning Research.com where we first saw this link)

The Marshmellow Test  Don't be fooled by the title….excellent article about human behavior, diet and exercise! 

What Is Possible?  From CrossFit Virtuosity

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