Don't mess with Texas

Athlete profile: Becca Hartley

Becca Hartley has been CrossFitting for almost two years and on the Zone diet for 8 months. She has lost 25 some pounds, decreased her 5K time from 35 minutes to less than 25 and she has a wicked deadlift. She has inspired many others to pursue a healthy lifestyle and passes on her knowledge and excitement of CrossFit to everyone that asks how she got into such great shape, and believe me many do. She definitely puts truth into the statement that 55 is the new 35! Becca, that's awesome!

Warm-up with some pull-up capacity training


"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.