Fight Gone Abs!

So for those who do not have a rower I thought this adaption to the traditional fight gone bad would be "fun". I renamed it fight gone abs. My wife's cousin and her husband came by with their boys to do a crossfit work out. We helped the kids through a crossfit work out and they all had a great time. :)

They did the following
3 rounds for time;
400m run
15 situps
12 front squats with weight
10 push presses with weight

I was nervous about Genna doing the 400m run, but she did really good and she shined really well. In fact when the work out was done she was about to go for another 400m run not knowing she had finished. :) It was awesome to see.

Then it was time for Becky and myself to work out. Her husband was not "feeling it" and my wife was not feeling well at all. My wife kept time and Nathan just watched. I had planned to do the work out fight gone bad, but I do not have a rower, so I switched row calories for GHD situps and called the work out "Fight Gone Abs"

Fight Gone Abs;
3 rounds- One minute intervals through each exercise
Wall-balls (20lbs)
Push Press (75/45)
Box jumps (24"/ 20")
Sumo Deadlift High Pull (75/45)
GHD situps

The first round was easy and solid, but I soon discovered when I hit the 2nd round that I had expended to much energy in the first round. The last time I did fight gone bad we incorporated a 1 min rest. I did not incorporate that rest today. So i did remember the last time I did this work out I was doing in the 20-30 rep range. Trying to maintain that during the second and to keep going the third round was very difficult. I am sure if we were keeping track of reps I would have been far ahead on the first round, but would have lost any lead I had by the end of the second round and lost horribly on the third round. This taught me that maybe during the first round of WoDs I should pace myself just a bit more and allow the intensity to build over the course of the work out. Also I learned to be aware of the subtle differences in work outs and to accommodate those differences.

This is where the fun begins,

Chris