January 18, 2005
"Fight Gone Bad!"
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds. The stations are:
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 (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.
Add your points and post them to comments. 405 is the score to beat.
Compare to 041201.
An immense wave of talent and courage descended on Rancho Buena Vista High School Saturday to meet Mike Burgener.
Posted by lauren at January 18, 2005 7:23 PM
I love this! Looking forward to tomorrow morning already...
Q. what exercise could i sub for a 20# wallball? 2 20# DB thrusters?
Well, well, well...Ron Nelson finally caught on camera!
A. John, I think the crossfit FAQ says 40 # DB are the sub. 40 because you are thrwing the ball and can't throw DBs so, you up the weight.
Yes, most people sub 20# DB thrusters (2 DBs for a total of 40#) for the wallball.
I’m not quite following the whole thing about "move from each of five stations after a minute" and the "five-minute round from which a one-minute break is allowed before repeating"
these statements are straight-up confusing me
can anyone clarify this for me?
LOL!!! So much for remaining annonymous!! Where the heck is Mike Minium? He was right there with me practicing his cleans a minute ago!
Hey I just remembered, no one knows which one is me!!!
BTW, FGB is my 2nd favorite WOD, right next to Helen. Can't wait!
Just found Mike M. right behind me! Just had to find those shoes! OK, I'll be going now. Sorry to bother everyone.
Hey Ron - Some of us know which is you!
Chad - you set all the exercises up, ideally near each other. Then you do the first exercise (any of them) for one minute, then switch to the next, then do that for a minute, then switch, then the next, etc until you do all the five exercises. Then you get a one minute rest. Then you start again. When you do all five exercises the second time, you get another one minute rest. When you finish the five exercises the third time you are done. When the clock is running during the exercises, you don't reset for each minute thus the time for moving from one station to the next is included in the five minutes of exercise rounds.
I hope this is helpful. It sounds confusing to me when I read it over.
I know which is you, Ron! LOL. Let me look in back of you for Mike.
I hope Lauren puts ups an lot of pics. I want souvenirs!
Normally I use sumo high pull/deadlifts to sub for the rower, or in my case lack of one. Since we are doing the sumo hp/dl already what do you guys reccommend to sub for the rower?? KB snatches or swings? or just go with bar only sumo hp/dl? Two cents appreciated.
I sub KB snatches and swings for rowing. One rep of the the 53 lber per 10 meters of rowing when doing 500 m efforts (1 1/2 minutes or less) and I use the 35 lb kb for 1000 m efforts. Just my system because I find that kb snatches are a great exercise and really toughen up the shoulder girdle as well as work the hip snap. IMHO kb snatches are underrated in crossfit. They are an awesome conditioner and work slightly more ballistically than swings. Both have their place.
Don't have a rower and only one weight bar so I could only do the Wallball, SDHP, Box jump, and push-press. So here are my scores:
Round 1: 63
Round 2: 61
Round 3: 62
First time for me to do this one I look forward to the next one to see if I improve or not.
Re: Sumo Deadlift High Pulls
When checking out the excersise page, there are two different movements shown for this. The video version shows deadlifta with a backwards arch at the end. The slideshow pictures a deadlift that is pulled up to the shoulders (aka upright rows or calvins). Which should be included in FGB?
Thanks in advance,
I subbed 20# db thrusters for wall ball.
Round 1: 117
Round 2: 114
Round 3: 105
Still have a long way to go to reach 401
No rowing machine so I did the 4 exercises.
round 1 109
round 2 107
round 3 110
I had to take more than 1 minute between rounds! A killer shoulder and leg pump
My score improved 135 points from last time (204).
WB 30, 30, 30 (17.6 pound ball)
SDLHP 17, 18, 13
BJ 36, 40, 38
PP 15, 15, 12
Row 14, 15, 16
+3 from last time!
Subbed wall ball with 40lb single dummbell thruster, and rowing with burpees
336 @ least I have 12 hrs to recover B4 Karate class tontght... I'll need them all.
Round 1: 120
Round 2: 103
Round 3: 111
That's a +4 better than last time and I feel a lot better about it. I really feel like I pushed myself. Awesome workout.
According to my calculations, a score of 405 means scoring an average of 27 for each round. Easy! ;-)
Feel as though I might have coasted a bit with the last 3 WODS. This one is going to bring me down to earth with a bump. I hesitate to raise the subject of subs, but I have no rower and don't see the point of subbing SDHPs when they're already in there, so I'm thinking either double-unders or burpees, unless anybody can suggest an alternative?
Ooops, should have read all the posts first. Swings seem a viable replacement alright, but I'm feeling hardcore so I think I'll go with burpees. If it's good enough for Graham it's good enough for me!
Probably won't be feeling quite so hardcore about 2 mins into round one tomorrow morning!
As RXed: 307, 22 better than last, great way to come off a rest week!
If I remember correctly last time we did this it was said that you can sub the rows in with 45lbs DLHP's but I can't seem to find any reference back to that or what the score conversion was.
Subbed DB thrusters w/ 20# DB's for wallball and something called a Shuttle MVP (kind of a reclined jumping gizmo with variable resistance; I used 3 bands). I think my subs were much easier than the real thing, but here it is.
Round 1: 113
Round 2: 108
Round 3: 99
Did 20 min on the bike and some weighted dips afterwards. Got 115# (bw165) for one on the bar dip.
Rd 1 109
Rd 2 126
Rd 3 126
Total Score 361
Wall Ball only 6 lbs Hopefully have that remedied by next time!
Sub Low row on a Lat Pull machine for rows.
Quick question. Approximately how many calories do you guys burn during a minute of rowing. I did between 27 & 33 reps on the low row and want to adjust my weight accordingly so I can keep my score as legitimate as possible.
Round 1 Round 2 Round 3 Total
Row 20 20 20 60
Wall Ball 15 15 15 45
SDLHP 15 18 10 43
Box Jump 30 24 30 84
PushPress 18 12 15 45
Total 98 89 90 277
Despite feeling like I was dogging it, still came in 5 points better than last time.
With my kids, I sub 20lb Medicine Ball clean & jerks for the row. Sometimes I sub burpees, and sometimes I sub both and make them go six stations.
Gally: the "standard" substitution for rows is the SDLHP, but, as you noted, that's already in there.
I like burpees as another alternative; it's a full-body exercise (like rowing), and, for me, would score about the same (20 burpees in a minute all-out : 20 calories in a minute of all-out rowing).
Alternatively, you could just plain run like heck for 1 minute (for me, about 250 yards). Don't know how to score that one, though.
David, thanks for the info. That's interesting that your burpees and rowing calories figures are about the same. I'll assume that mine are too. To be honest, it's a real shame I can't do this WOD as rx'd, because in this context I don't think anything is a completely satisfactory sub for the rowing. But, I can't afford gym fees (TBH, I don't find the atmosphere in a typical "health club" conducive to working out anyway) and certainly can't afford a Concept 2!
Having said that, I think Burpees will be more than adequate in terms of butt-kicking! ;-)
you'll need to watch the entire video. the first 3 pulls appear to be warm-ups, then it's bar to chin.
First time for me, and a very challenging routine. Just managed 228 with db thrusters sub for wall ball, but can't figure how much to score for a really humiliating, sprawling fall on the box jumps, to the bemusement of my whole corner of the gym.
Warmup: 3 rounds:
samson, OHS 10x 75lbs, situps, back ext, pullups, dips, handstand drills.
Fight Gone Bad:
24lb wallball - 30,25,23
75lb SDHP - 12,10,13
20" stair jump - 21,18,18
75lb push press - 13,13,13
burpees - 11,12,13
total score: 245
Cooled down with 10lb clubbell work. Right and Left arm: 10 forward swings, 10 backward swings, 10 swipes, 10 mills, 10 reverse mills.
I "un-improved" by 16 points since last time. Maybe because I wasn't doing the warmup then...
246. Have 22# wallball but no suitable wall so I throw it straight up 10 feet and catch, used dumbells on press because of shoulder pain, ran on treadmill on steepest incline since it had a calorie counter. Also 20# instead of 75#.
Wow what a great workout, thought I'd die.
Warm-up - OHS 15x105#; only 110# to go :-)
Wall ball (9', 27# ball)- 34, 23, 25
SDHP 75# - 29, 18, 16
Box jumps (24") - 25, 19, 15
Push press 75# - 32, 24, 15
SDHP 45# (rowing sub) - 22, 25, 22
Total 344 - However, if I actually rowed for calories instead SDHPing 45# for reps, I'm estimating my score would be somewhere in the 290s.
Total count: 310
subbed walking lunges with a 45lb plate for the rowing ... I counted every twenty yards as 1.
As rx'd (except for 2 X 20lb db trusters for wall ball and I lost my rower on the last round - used the T-mill at 6% and 8 mph with my avg score from the CII ints.)
A +1 improvement over last time. This is good because last time I doubled the rest interval and this time I stayed to the instructions and kept a tight clock.
Nice improvement!! Welcome back after a well deserved rest!
Coming off bonchitis last week with an unstellar 292. I'm sure my Dr. wouldn't be happy with my lunge function after this one.Connor's workout yesterday was:
25 Walking lunge steps
800 Meter run
50 Jump for height
25 Ring dips
800 Meter run
20 Knees to elbows
30 Kettlebell swings, 35 pound dumbbell
800 Meter run
20 Hang squat cleans 45#
30 Wall Ball 20 pound ball
800 Meter run
He preceeded this with a 170# Deadlift which is 2X bdywt. He is taking a forced two days off.
Fight Gone Bad
Box Jumps 30,25,25
Push Press 17,13,20
Second Round killed me. Still finished better than last time.
Coming off 5 days of inactivity due to an upper respitory infection. This was quite a "welcome back!"
Sub'd 20# thruster for wallball... forgot to take the 1 minute rest b/w rounds.
Total = 225
Lungs feeling it now.
Dec1: 92 86 76=264
Today: 119 111 108= 328! Yeah
But I'm docking myself 15 pts...I was so excited on the last round being so far ahead of my previous score I found myself not going butt to the ankles on Wall ball.
this workout kills!!! 390
this fight went bad
I didnt meet pukie but I met flem-ki
scored a total of 179 3rds
wall ball 25 lbs.. 8 ft
11 14 12
sdhp 75 lbs
15 12 7
18 15 15
11 12 9
burpees- no push up and no jump 2nd 0r 3rd
12 8 12
mentally toughed this 1 out.. proud of myself
oh yeah and cf warm up also
It pays to read. I never noticed there was a 1 minute break between rounds. Thanks for pointing it out broot.
298 (104, 98, 96) as RX'd.
Damnit! I REALLY wanted 300 with my score of 275 last time. BUt, I did actually use a 20" box rather than the 16" of last time. So, lots of improvement and I'll get it next time.
With a few subs, like KB swings for rowing, 65 versus 75 on Sumo DL/HP & Push Press and 18" box I managed a 271 and heard Pukie laughing at me at the end. Fight GONE Bad?? Should be renamed "Fight starts off bad and gets a whole lot worse"
Subed 20# thrusters for wall ball
4 more than last time
This is a tough one for accuracy. Last time I had someone time me, and record reps. Up by 4 is good considering I needed to shorten each round by 10 to record and move on.
Fight Gone Bad (with rowing & wall-ball substitutions)
Dumbell Thrusters, 2x 20# dumbells (28/23/20)
SDHP 75# (15/14/15)
Box Jump – 20” box (20/20/18)
Push-press 75# (15/14/14)
SDHP 45# (23/20/22)
TOTAL SCORE=281 (101/91/89)
27pt improvement over last time!
I wish I could add and breath hard at the same time, I would have pushed through to 300 somewhere in my reps.
Great work out! I used 10# wall ball, 40# for push press and sumo lifts.
I had a chance to attend the clinic this past weekend. It was a tremendous opportunity to learn and meet new Crossfitters. Was able to PR on Fran (puked), and did Helen a few hours later (didn't PR--Ha). Mike B. and his teaching philosophies were a great help. Still recovering a bit, but am excited to keep improving. If you've never seen them in person, Josh Everett and Greg Amundson are excellent athletes, and super human beings.
warmup was 2 rounds of:
10 broomstick OHS
10 extensions (prone on ground)
subs for fight gone bad:
*23.5 lb sand-filled basketball, 10' target
*non-concept 2 rower. (counted reps because I have no idea on calories... no idea how it compares to the C2 rower)
finished with: 800M run/walk, yoga vinyasa and 5 75# OHS. Then helped my wife move a queen matress up 2 flights of stairs, lol.
lower score than last tme but I did the sumo dead lifts and pushes with the required weight for the first time. (usually done with less weight)
Rowing was done with 50# dumbell sumo dead lifts. Score was point for a rep.
Good luck Ted
204, 38 less than last time, but this time (because I was at the gym) I subbed 20# thrusters for wall-ball and actually did rowing instead of 45# SDHP. Everything else as prescribed.
No subs. Had a strategy of trying for 20 on everything to total 300. Blew that. I expect a higher score next time with a little pre-recognition of my strengths (Wallball, Box Jumps). BTW=150. 20lb ball. 76lb barbell. 22" box. C2.
20# DB thrusters (23,16,15)
SDHP 70# (10,8,9)
Vertical Jumps (22,20,20)
PP 70# (10,11,9)
SDHP 40# (16,14,14)
Obviously, rounds 2 and 4 crushed me like a bug. However, on 12-1-04, FGB was like my 4th WOD ever. I didn't post, but my score was around 175.
I lost count during the first round so no score to post. Finished with Recon Ron weighted ring pullup and dips 45#.
My first fight gone bad.
20 lb DB thrusters instead of WB, otherwise as written.
Did it with a friend, who didn't understand not to "reset" the clock on the first few sets (he got it straightened out after a few). So my score is probably a bit higher than it really should be.
Crossfit sure points out my many weak spots. Overhead pressing motions are certainly one for me. The push presses nearly killed me.
Sorry to post again, but on his "rest" day Connor had fitness testing at school. He and another young CrossFitter tied in sit ups. Breaking the school record for the most done in a minute.
As designated...394 (a 5 point improvement).
Two things about Fight Gone Bad:
1. I love it.
2. It scares the sh** out of me.
Of all the WODs, this is the one that I spend a few minutes nervously setting up and mentally preparing for. Definitely a love/hate relationship between me and FGB.
This was number 3 on the day, earlier sessions were an upper body lift and another Stew Smith special. I had an audience for the third round of FGB, which has a tendency to distract me a bit so I probably lost a few points there.
The trainer that was watching me during round 3 is now convinced I'm totally insane.
The horror...the horror.
round 1 = 70
round 2 = 60
round 3 = 57
I misread and used 2 40# dumbells for the thrusters... Also I rowed as fast as possible and couldn't get more than 10 calories in a minute.
Anybody... what is recon rons pullup routine?
heys guys I'm finaly back. Spent the three weak break training with Big Jim and Lisa W. He showed me some great new tricks and pointed out a few weak points in form. It made me wish I had gone to colorado Sounds like the rock stars af the crossfit world where there. any way did not have a real good way of doing the FGB today (timer broke) so I looked over the past workout i missed and found this one
5- 26" box jump
10- L- pull up
15- sit up
For twenty minutes got 13 rounds. Its good to be back
100 round one
80 round two
73 round three.
Had a bit of difficulty with the setup. Had to do Wallball in the back of my gym, then put my ball in my van (it's unreasonable, but I love that thing and am paranoid of someone stealing it), run up front, and do the rest. Round three someone locked the back door, and I literally had to run around the gym. I don't know how much it hurt me, though. I was out of breath anyway.
Subbed 45 lb. SDLHP for rows. Counted each rep. Box jumps on 18" platform. Only one I have.
subd thrusters w/ the 20# DBs for the wallball and Romanian DL High Pull for the SDHP (more posterior chain specific). i rowed, but the rower doesnt count calories. so, i pulled strong and then multiplied strokes by 2/3 (which is probably too generous). box jumps were ackward bc i did them on a stack of mats that kept slipping around. good times.
Posted score of 239 for first time CrossFit WOD.
forgot to mention...i started to really get the push press on the third round. my shoulders were getting tired, so i emphasized the posterior contraction of the push to get the weight up. worked like a charm.
Ball was only 6kg.
Jumped onto a bench, which was probably only 16-18 inches high.
Rower was upstairs; lost about 30 sec. each round getting to it and getting set up, but the rest helped me row harder, so felt like a wash.
Whacked my chin with the bar on one of the push presses--D'oh! Ouch.
SDLHP, 75 lb. (10/14/11)
Push press, 75 lb. (9/9/7)
Row, cal. (9/11/11)
Total = 230
Wish I had squeezed out a few more jumps. Those push presses were hard.
GTG w/pullups 10 sets of 3
WOD Score: 310
WB w/30#ball: 25,20,20
SDHP 75#: 20,20,20
Box Jump: 20,20,20
Push Press 75#: 25,20,20
SDHP w/Bar: 20,20,20
I made an audio CD for this workout. I used the microphone on my computer and sat with a timer and called out 15 sec time spans and when to switch. It worked out really well. I also made one for tabata.
Dave K and anybody else,
Will post on the message board the Recon Ron stuff under fitness
Substituted jump rope doubles for rowing (added points for every double jump). Score=385
Worried about this one all day, wasn't sure if I'd be tough enough to stick it out. In the end I perservered!!
Total score was 265, using 80lb barbell for push press and SDHP, and 24 inch box. I must have been really nervous when I was reading the instructions before I left work, because I missed the part where I was allowed to take a 1 min break in between rds. I went uninterrupted for 15 mins total, no breaks. With a break between each rd. will easily go well into the 300's. Not sure if the 3 rd. version qualifies for a "fight gone bad", maybe a "fight gone mediocre"???perhaps the 5 rounder will.
I am renaming this WOD "Funeral Gone Bad"
yes folks , he fell into the coffin' but kept wriggling...kept murmering unintelligibly about "...just another set ..!"
My first FGB... never got to the end, I fell down during the last set of thrusters (interchanged for wall ball) and didn't get up for 5 minutes (HELP I"VE FALLEN AND I CAN"T GET UP!)...rolled down the stairs and into the shower (can anybody walk after this?) before that I had 2 rounds of 70...got 10 more thrusters then collapsed...so i guess I found my weakness...gives me something to work on, when weakness becomes strength then we are truly strong!
Score of 276
Sub'd 20 lb. dbl thrusters for wall ball
Sub'd 45 lb SDHP for rows
99/92/87 = 278
Subbed 45# SDLHPs for C2, but used calories from C2 on last FGB workout (10) to figure score.
TREETRUNKS... got the post THANKS DAVE K
233. Fun. I love this kind of workout.
Continued the Oly lift theme from the weekend.
Got this ditty from Mike Perry
Three rounds @ 95lbs:
3 C & J
The bar didn't touch the ground (unless part of the movement) during the o-lifts. Snatch needed the most work so used an appropriate wieght and focused on J-U-M-P. Hard stretch on OHS.
30lb DB thrusters, 65lbs for SDHP and push press. BW=155.
Push press: 10,12,11
Row calories: 14,13,13
The hardest part was (no surprise to me anymore) the thrusters; couldn't go a whole minute without breaking.
I subbed kettlebell swings for the row.
My legs are visually shaking as I type this...
Subbed the rows with 20lbs DB swings, everything else as Rx'd.
Score one point less this time round BUT, and that's a big but, this time I can say with a clear conscious that everything was to the minute. No exceptions and no excuses.
Score 170 - 2 rounds
subbed 1 pood kb high pulls
287. Last time was 248. Sweet.
Wow. I don't know if I could have gone a full 5 rds, three just about kicked my but.
15 lb wall ball (heaviest the gym had)
no rowing machine so I did burpees
Don't know if it was because they were last in the sequence or they're that difficult.
I did three rounds without box jumps. I think it went like this:
SDLHP: 15, 13,16 (40#)
Row: ???? no idea couldn't find the calorie counter
Push PRess: 13, 9, 16 (40#) (working on that jump and land thing!)
157 not counting rows?
No rests because I wanted to make up for not doing the box jumps and I needed to finish before KB.
KB warmup: 50 SLAMBALL for part of it, Pushups/squats 21-3-18-6 etc til they inverted reps donw to 3-21, walking lunges w/ overhead med ball. Worked punching combos 2 minute rounds alternating holding and punching, then thigh kicks.
Fight Gone Bad
subbed db thrusters for wall ball
vertical jump for box jump
45# push press
pretty weak, lost track of score, but went all out
No box jump
1st fight gone bad. Awesome
Fight Gone Bad
score = 213
wallball 25, 20, 21
SDHP 12, 10, 10
Box Jump 15, 15, 16
P Press 7, 7, 8
Rowing 15, 14, 18
Rounds = 74, 66, 73
Thanks to Big John
Brand Parks - Awesome first WOD. This is a hard one! Welcome to Crossfit. Why don't you get registered for the discussion pages and join the rest of us?
BJ 10-6-3 (Yeah, i know...)
Subbed 30# thrusters for wallball, burpees for the row, and 55# barbell for the SDHP and presses. Still kicked my ass. Going in, I thought I could handle the full 75# bar, but I was cutting in on another Crossfitter's FGB (thought I was the only one at the University of Colorado), and didn't want to make him switch out the weight. Turns out it was for the best.
First Fight Gone Bad... and let me tell you, that was one ugly fight. I feel sorry for the girl who was scoring my reps, since she had to watch me struggle through this whole mess after I coached her through a leg workout. That must have been the single hardest thing I have ever done. Period.
I love this one.
I'm with Matt G., it's a love/hate thing with FGB. Love the variety, hate box jumps after SDHP!
My fight went bad as I had to call time on myself after only 2 rounds due to time constraints. Had to get kid #2 from basketball practice, or so I thought. Some days are just too short!
Gym was packed to the rafters with the social set, so FGB was unavoidably delayed!
First round 114
2nd round 103
My last score was 260 something, so I was on the way to a smoke job on this one!
Spotted at 24hr. Fitness. Trainer showing his client the gymnastic move from Saturday.
No way he could be visiting this site and using these ideas in his routines, could he????
213 was my total. Great WOD. I had to sub Wall Ball w/ 40lb barbell. I took my breaks while hustling across the gym to the rowers and back.
Fight Gone Bad: 188
8 pts better than last time. Sucks that it takes 15 secs to get to each station in my gym.
Managed to push out a 279 after a long weekend of drinking beer and snowboarding. Had to sub 15 lb ball but made up for it by adding 6" to the box jumps.
Subbed thrusters for WB (25lb each db), subbed jump and reach up for box jumps (about 18" VL), subbed burpees for rowing - and those are what killed me. I almost wish I just did more SDHPs instead.
Not as many subs as last time, but my score was 15 points less this time. I think the burpees really are what killed me.
Holy mother of God!
Who in their right mind would attempt five rounds of that!
Used 40lb barbell for thrusters, 28 KG (60lb) sandbag for SDHP and push press and did burpees for rows. TBH, the bag was too heavy for a noob like me, BUT I'm thinking next time I'll do it with the full 75lbs!! Anyway:
Box jumps: 16/8/6
Push press: 10/4/4
Burpees: 16/6/6 Total: 185
2x9kg dumbbell thrusters: 18/16/19
25kg sandbag SDHP: 11/11/12
High knee air jumps: 20/18/22
25kg sandbag push press: 15/14/13
fight Gone Bad
This was my second crossfit work out. I did the first one last week and today is the first day I can reach above my head again. I used a 10 lb ball and instead of a row machine did 20" box jumps
score = 174
wallball 25, 15, 20
SDHP 9, 10, 7
Box Jump 17, 22, 23
P Press 10, 9 7
Rounds = 61, 56, 57
Not exactly sure how much of it was performed correctly, but it all hurt in the end.
Subbed row for burpe's
SDL 40kg, DB Thurster 10kg, PushPress 40kg
195, totally humbled.
Had to use a sandbag for the med ball, hope there was no depleted uranium dust in there. And subbed burpees for rows. And the weights were in kilos so probably a little more than 75lbs. Damn, thought I was in shape!
Fight Gone Bad subbing db thrusters for wall ball and air-dyne bike (with calorie counter) for rows.
Rnd 1, 100
Rnd 2, 89
Rnd 3, 77
I then lied down on my back and prayed for death... sadly it was not answered!
3 rounds of:
Dumbbell Thrusters – 20 pound dumbbells (20,15,18)
Sumo deadlift high-pull 75 pounds (14,14,10)
Box Jump – 17” box (45,45,51)
Push-press 75 pounds (10,12,15)
Regular Burpees (10,10,14)
+64 compared to the same workout last time.
Since I'm doing 17" box jumps it's a bit imbalancing. I did only a few more reps than last time in the other movements and focused on getting far more box jump reps which worked great. The box jumps are sort of maxed out now, so I'll be forced to add reps to the other movements.
I know it's been been talked about a lot, yet I'm still surprised at finding myself strong enough to continue yet unable to breathe and having to rest.
Used 25 dumbell for the throw at about 4-5 feet. Rest done as prescribed.
My first FGB. Subbed 9 kg db thrusters for wall ball.
Rnd 1: 86
Rnd 2: 75
Rnd 3: 70
Felt kind of weak and unmotivated. Had problems pushing myself. Hope to do better next time.
One of my MA teachers used to say "Its not a fight, its an execution." Yeah, mine. First time with FGB. Total 245
Box jumps: 20/17/12
Push press: 13/13/14
My break between rounds 2 and 3 was a little over 2 minutes, sissy style, while I tried not to be sick. Great fun.
2x20# thrusters: 22,21,17
75# SDHP: 10,8,7 (here's my greatest room for imp.)
Box jump: 25,20,22
75# P Press: 11,8,10
45# Dbell swings: 15,17,17
First time doing FGB. Performed with perscribed weights, burpees with push-up and box maybe 14 or 16 inches high.
Box jumps: 16/15/12
Push press: 15/12/12
I couldn't catch my breath and sweat was pouring off of me. The burpees were the hardest for me. I was so tired after 3 rounds. A score of 405 is amazing.
First WoD, and WAY harder than I expected...
Subbed Thrusters with 25# dumbells and only had an 80# Barbell for pushpress and SDLHP.
3 round score = 265
First 2 rounds went well, but by round 3 I could barely move, scores were about half the other rounds.
268!! This is a 60 point improvement over last time. I even upped the weights on the thrusters up to 2 15# dbs (vs. 10# dbs last time). As with last time, I subbed running for rowing and used 30# for the SDLHPs and PPs (I feel I could have gone with heavier loads for these two moves). Unlike last time, I am not feeling completely wiped out after completing FGB.
1 110 plus 28 strokes on the rower
2 105 plus 37 strokes on the rower
3 96 plus 30 strokes on the rower
total 311 plus 95 strokes on the rower
I had to do strokes because the rower i was using is lame and I can not figure out how to use the display. my last total was 279 plus 87 strokes big improvement.
Came in stoked, went out smoked !
266, off a bit from last time. No excuses, but a fight gone bad is way better than no fight at all ! Bring on the next FGB, I'm gunnin' for 300 baby !
PS, way kick A$$ Norma and Paul T. !
Crossfit warmup * 3 (OH squats 45@5; 15 situps; 10 back ext.; 5 pullups; 5 dips; samson stretch)
coming back from a cold that kept me out of it for a couple of days so I thought I'd hold back - well, my body held me back, but I still ended up working until I was either gassed or bonked - thought my heart would explode. Total without rows - a pitiful 162...
Wall ball (first time with 20 lb): 23 - 19 - 15
Sumo highpull 75 lb: 15 - 10 - 12
Box jump (jump over bench): 10 - 10 - 12
Push press 75 lb: 15 - 11 - 12
Row (subbed in jump rope): 120 - 125 - 125
Moving up from 12 lb medicine ball to 20 lb-er killed me. Nearly passed out a few times there.
las and kls--completed FGB, scaled and sub'd to fit. kls got roughly 309. las--unk.
had to carry equipment over to the park by myself, so subs were necessary.
but all subs were more difficult than the original, at least for me.
my modified FGB:
thrusters @ 75# - 25,18,17 (all full depth squats)
sumo DLHP @ 75# - 20,18,13
box jump @ 20" - 25,19,16
pushpress @ 75# - 26,16,18
burpees - 17,14,10
total = 272
this is 35 reps less than my first FGB, but i'm actually happier with it.
my rows are typically 20-21 cals, and db thrusters high 20s to low 30s, so this is probably an improvement...
i'm going to stick to these subs because i really suck at thrusters and burpees!
did squat snatch to OH carry repeats with the 75# coming home.
20 pound pair db thrusters 35/26/25
Sumo deadlift high-pull 75 pounds: 14/13/12
Box Jump – 18” box: 23/21/18
Push-press 75 pounds:11/12/12
Row – calories: 12/12/12
Beat the last one of 233 by a nice margin. Even managed to load the bar right for the SDHP (misloaded to 70# last time).
lowest score was always on the rower. It's hard to move those calaries quickly.
Second encounter with the FGB workout (the first of two workouts for Wednesday 050119).
Today's FGB score = 256 (vs. 197 on 041201).
did burpees for row
With burpees - 214
1st 4 w/o burpees - 182
Oy. This was FGB gone bad. I forgot to write down several scores and forgot to rest after the first round. Lack of oxygen to the brain, I guess. Subbed 20# DB thrusters for MB.
Box jump: 15/15/15
Push press: 16/15/15
Total: 231 No improvement over December. As bad as I was sucking air, the one minute rest would have helped. Next time will be better!
First fight. 12 lbs wall ball.
3rd fight gone bad
Score 345 w/12lb ball
Did this with Jeff Webb, it helps to have someone to chase. Only substitute was a 13# ball.
Had no way to count calories.
No rest between sets.
Totals for 3 Sets:
Wall Ball 74
Box Jumps 55
Push Press 40
Wow, What a great workout for the lungs!
Thrusters with 25lb DB's X 15
SDHP 75lbs x 10
Box jumps X 15
Push Press 75lbs X 10
Burpees X 10
I did not have a stop watch, so I did target reps you see above. with 1 minute break between sets. Did 3 sets. ( And that was enough!)
Ya gotta love it.
Improved by 40 points.
First time with FGB - as Rx'd, unless noted:
Wall Ball (28,26,24)
Box Jump - 18" (21,19,17)
Push Press (15,12,10)
my watch broke so my scores are rough since times were guesstimated with distant wall clock.
wball (2 20lb DB): 25 20 15
sumo dl high pull: 15 13 15
box jump: 50 40 40
push press: 20 15 15
row: 19 15 17
Day two in motel:
AM: Double 10# clubbell swipes 7x10, 1 minute rest
PM: 10 reps each for 7 rounds:
26# Getup Situps
17:19 Another motel WOD that kicked my behind.
Taking a page from Matt Gs book - went swimming for the first time in six years. 10 pushups followed by immediately swimming underwater to other side of pool and repeating as fast as possible. Managed the sequence for 6 rounds; would have drown if I tried for all ten I was hoping for. Very tough.
but only had a 13lb Medicine Ball.
still a 19 rep improvement on last time.
Compared to 041201: 237
As 041201, I subbed a 12# ball for wall-ball and SDHP's for rowing, although this time I used a 45.7# KB instead of a 45# barbell.
This is one of the toughest WODs around; still can't imagine what 5 rounds is like. Not really sure I want to...
For a grand total of 336. 37 better than last time; very happy with that.
Woof....That is one heck of a workout
Substituted 45# SDHP for the row's
311 this time vs 303 last time. didn't need to stop and buy gatorade this time. still took time between exercises.
wb 20 17 23
sdhp 20 17 14
bj 30 30 33
pp 15 15 14
r 21 20 22
215 total (no calories added)
Ran stairs since I have no rower.
Sorry it took me so long to post. I scored a 406 with J-Dog on the clock and keeping score.