“FURY” the making of B.K.

Posted on 20 April 2010
Tags: (WOD) Work Out of The Day, Coach's Corner

Today is dedicated to the Warrior’s down in Goodyear at CrossFit Fury especially Coach Peter Egyed who placed 6th overall in the world at the 2009 Games. This was the first competition that CrossFit Scottsdale entered in together as a school back in August 09. I remember inviting Brian and 2x other Bryan’s to the competition thinking how am I going to tell these guys apart… Oh ya that one cant do a Pull up… I shall call him… B.K. Muaaaaaaa. Muaaaaa. * Insert Austin Powers tagline here.

Today’s WODs will be more like a competition. It will be in III separate parts. Part I: the most weight put up wins. You will be given a point for each pound placed overhead. Part II will be scaled 3x ways. For RX (No bands) pull ups you will be given points for the most reps (1 point= 1 pull up). -20 Pull ups will be deducted from your total # if you use a thin blue band. -40 will be deducted if you use a Green band. -60 will be deducted if you do jumping pullups. Part III will be ranked by lowest time in RX/weight order with 4x scales. #155/95 #135/65 #95/35. Good luck Athletes.

I. (max load)
5> min clock
Max load Clean and Jerk (ground to overhead) (1 rep max)
3> min break

II. (max reps)
3>min clock
Max reps Pull Ups
5>min break

III. (lowest time gets the most points)
For Time:
400x Meter Run
30x Burpees
10x Push Press #155/95

One of you will decide that today is the day that you dont suck and become the next B.K. Who will it be?

3 Responses to “ “FURY” the making of B.K. ”

Ilana Says:
April 20th, 2010 at 12:08 pm
BK couldn’t knock out pull ups less than a year ago??? so maybe there IS hope for me conquering kipping pulls yet!!!
Peter Says:
April 20th, 2010 at 5:02 pm
Luke and CF Scottsdale,

Thanks for the shout out and wish you guys luck in the workout today! See you in a few weeks.
Anonymous Says:
April 20th, 2010 at 11:25 pm
Geez I’m scared I’m B.K…yikes!

Upcoming Events

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09/11/2010 - 08:00 AM

CrossFit Scottsdale will be having its 2nd Annual Here's to the Hereos WOD event on Saturday September 11th in honor of our Heroes from 9/11. Come train for FREE alongside soldiers from Luke Air Force base, National Guard, Scottsdale police and Fire fighters. Classes will be at 8am, 9am, 10am and 12pm. Be sure to RSVP now as space is limited!

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new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.

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09/21/2010 - 12:00 PM

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new students....or those that just want to brush up and get back on track with their eating habits. Learn what to eat, when to eat and how to do it for optimum results. We will be reviewing the ins and outs of the zone and paleo diet. Plus tips and tricks to make eating optimally a lot easier.

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How do you feel about running? Do you love running and want to keep getting better and faster? Do you hate running and find it frustrating? In either case, the only way to improve is to KEEP RUNNING. Nobody gets better at anything by NOT doing it. Every great athlete at one point was the new guy, learning, fumbling and failing just like the rest of us. People who have achieved "mastery" don't ever stop the work, though. They exercise their "show up, don't quit" attitude over and over. A great way to make the "work" interesting is to put some "skin in the game" and to do it with a group of like-minded people.