5k Chipper

After the core circle Jerk on Wednesday, we hit Fight Gone Bad on Thursday

For those who may not know this workout:

Fight Gone Bad

3 rounds,

1 min per station, of:

Wall Ball, 20/14 lbs, 10 ft

Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row (calories)

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

My score has remained relatively the same over the last 3-4 years at around 383 reps total for this workout.  However, it is interesting to see how the numbers have changed.  For example, I used to be able to KILL the box jumps and probably still could but I became gunshy after tearing both my Gastroc and Soleus on 2 different occassions.  These injuries did not happen as a direct result of the box jumps or while I was doing them, but I moved away from them during recovery and have stayed off them since. 

In order to keep the same 383 score, my push press and wall balls have had to improve greatly and they have.  The row and SDHP have remained consistent. 


Friday we did this one that I made up:

Run 5k

30 pull ups

20 KB Swings at 70 lbs

10 GHD

5 Dips

1 Rope Climb

For time

That was awesome as we usually do not lift weights or really do anything after a longer run like that.  Different...