Thursday, November 3, 2011

2011-10-245172Hector

Workout of the Day

Happy Birthday to Richard Zapata

"Zapata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Pablo Vega on The Richest 5K – video [wmv] [mov] (On crossfit.com today)

CrossFit Endurance Seminar Nov 19-20

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

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Showing 5 comments
  • Richard Zapata
    Reply

    Get some, Zapatabata! Thanks, Dan!

  • Way Joe
    Reply

    What about me?! Lol.

  • Giselle Bell
    Reply

    Awww Way Joe lol

  • Jessica Young
    Reply

    And a shout out to PABLITO on his interview above, featured on the mainsite today. #famoso

  • Jessica Young
    Reply

    I was personally touched by the feeling with which he said “I would rather run with these people than run by myself”.

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