FWSA takes LRS to task in CrossFit
By Senior Airman C.J. Hatch, 56th Fighter Wing Public Affairs
/ Published May 01, 2009
LUKE AIR FORCE BASE, Ariz. -- The 56th Fighter Wing staff agencies triumphed over 56th Logistics Readiness Squadron in the "Fight Gone Bad" CrossFit competition April 24.
LRS issued the CrossFit challenge to the FWSA, but they were only able to win in two of the six competition categories.
Fight Gone Bad is a type of CrossFit workout used in competitions where individuals compete in three rounds of five exercises, each exercise a minute long. There are three levels in the male and female categories: Big Dawgs, Puppies and Buttercups. Each level has its own set of weights.
The first exercise is the wall ball. Competitors throw a medicine ball upward past a line on a wall. Big Dawgs throw a 20-pound ball 10 feet high on a wall, the Puppies throw a 14-pound ball eight feet and Buttercups throw a 10-pound ball eight feet. Points are earned for each successful throw above the line.
After a minute competitors rush to the sumo deadlift high pull. This exercise consists of lifting a barbell with weights, first standing with the weight and then bringing it up to the chin in an upright row fashion. Big Dawgs lift 75 pounds, Puppies lift 45 pounds and Buttercups lift 25 pounds. One point is given for each complete lift.
Another minute down and competitors move to the box jump. It involves jumping from the ground onto a box or by doing a stepping motion. Big Dawgs jump onto 20-inch boxes, Puppies jump onto 14-inch boxes and Buttercups jump onto 10-inch boxes. One point is given for each successful jump or every two step ups.
About halfway through the first set competitors return to the weights used for the sumo deadlift high pull to do the push-press. Individuals hold the weight at shoulder level and push the weights over head and straighten the arms behind the ear line. Big Dawgs lift 75 pounds, Puppies 45 and Buttercups 25. One point is given for each lift.
The final exercise in each set is rowing. Competitors sit on rowing machines and mimic the motion of rowing a boat. One point is awarded for each calorie burned.
When competitors finish rowing they have a minute rest before starting over again. After all rounds were complete point totals were calculated.
FWSA came out on top with team members Tech. Sgt. Lynnette Castillo and Maj. Jason Hokaj as the top Big Dawg finishers, Capt. Edward Schlegel finished first of the male Puppies and Senior Airman Vince Cantu was the strongest male Buttercup. LRS achieved first female Puppy, Senior Master Sgt. Donna Davis and first place female Buttercup, Staff Sgt. Melina Curiel.
"I've trained at the Olympic and varsity collegiate levels, and completed a half-Ironman," Major Hokaj said. "CrossFit is by far the most efficient and effective training program I've experienced. I hope more people will realize how good it is."
This was the first Fight Gone Bad competition. Another CrossFit challenge takes place May 15 as part of May Fitness Month. To sign up, call the fitness center at (623) 856-6241.