"Fight Gone Bad"

"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent."

-Calvin Coolidge

Above: Do you go harder when someone is cheering you on? Steve makes sure Blaine isn't holding back on the rower during "Fight Gone Bad!" today.

Today's WOD:

"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.

Day 8 of the Paleo Challenge!
BRING IN YOUR FOOD JOURNALS to the first class you come to this week--Coach Josh and I, will look over and make comments/adjustments if necessary!
CF808 athlete, Carol Guira, whipped this up for her lunch today:  Chicken breast seasoned with paprika, organic no salt seasoning, black pepper, and soaked with fresh squeezed lemon juice. Fried in coconut oil.  Served with a tossed salad.

Footage of Rogue Fitness teammates, Miranda Oldroyd and Elyse Umeda, hitting the CrossFit Games Open WOD 11.3!  Miranda grabbed 33 rounds + 1 rep and Elyse scored 36 rounds + 1 rep.

CrossFit 808 CrossFit Games Open WOD 11.3 from Elyse Umeda on Vimeo.

Saturday's WOD Board: