April 12, 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.
Compare to 050118.
Nicole Carroll’s press to handstand.
There are few exercises as simple or potent as placing your hands on the ground, anywhere, and very slowly shifting your weight towards and over your hands until your feet float upward.
Posted by lauren at April 12, 2005 9:06 PM
whats mean by row - (calories)?
belay my last... one minute per station... should be fun.
What would be a good sub for wall-ball?
Dang! Nice work, Nicole!
I so want some of that.
20# DB thrusters...thats one 20# DB per hand. and before anyone asks, you can sub 45# SDHP for the rows.
Actually, since there are already SDHPs in the workout at higher weight, and I have zero idea of a calorie conversion, or a rower at school, I might sub something else with a calorie counter- maybe a bike? less functional, but it at least makes the scores sensible.
At my school, we don't have rowers either, and since there are already SDHPs in the workout, I have my kids substitute either Burpees or 20lb Medicine Ball full squat Clean and Jerks
I don't have a rower at the gym and with the high pulls already in the workout I was going to sub kettlebell swings.
Thanks ediddy. New to this crossifit thing. Been at it about a week. Tough stuff! Still having a hard time giving up a regular weight routine, but trying to incorperate the WOD into things.
Jumping rope is another possible sub for the rower.
Anyone want to this at lunch?
See you in the Gym
I'll be subbing burpees for rows.
Running 3 days behind at the moment, so this one's going to be hanging over me like the sword of Damocles for the next few days...a real test of mental strength!
All I can say is Holy Crap, subbed rows w/ 12mph sprints on the treadmill.
I am from Moncton, NB, Canada. I have'nt been posting my workouts, but I have been working with CF type workouts since late 2004. My financé (Monique) has joined me since Jan 2005. We are having fun incorporating this in our 'multi-sport' routine.
Did'nt have time for this one today, so did a shorter one that I have missed 'a long time ago':
Reference date: 041002
3x for time:
100ft DB Overhead Walking Lunge
Dan: 7:48 (#22.5 DB)
Monique: 9:10 (#7.5 DB)
Shoulders tired from yesterday's O Lifting workout.
It was you that requested this yesterday, wasn't it? I won't forget this... ;)
Halfway through the second round I had a funny feeling I was doing something wrong. Between minutes 11 and 12 I realized I hadn't written any numbers down! No matter, I was hurting bad, and couldn't compare to previous FGB's because I've changed my home gym set up so much in the last 2 months.
Alright everybody, grab your torches and pitchforks and let's go get ediddy!
Today's my first shot at FGB, what's a good score?
30/30/30 Wall Ball - subbed 15#DB thrusters
20/20/20 SDHP - used 55#
22/22/22 Box Jump - to full extension at the top
30/30/30 Push Press - used 55#
13/13/15 Row - calories
115/115/117 = 347
I have been using lower weights the last couple weeks as I have added more extra-CF activity to my lifestyle. The fact that my scores are the same for all three rounds shows that I should increase the weights a little bit next time, or that I am capable of a higher score with the same weights.
2 rounds of CF warmup (12 reps) followed by some light OHS and Cleans
OHS 45lb x 12
OHS 65lb x 10
OHS 75lb x 8 + 10 Pressouts
OHS 95lb x 6 + 6 Pressouts, snatched
3 x FS 95lb x 5 PC, SqC, SqC
FGB = 315
Big AUSA meeting today, so I might not get this one in. Looks like a beast, maybe I can get home early enough to kick my own butt later tonight :D
no rower subbed 1.5 pood swings
--everything else as rx'd
push press-- 80 --total w/out rows--355
1.5 kb swing-- 63 (have no ideas for conversion?)
second time doing this workout. love it to pieces. didn't keep score, as i have a hard enough time figuring out when it's time to rotate between stations. skipped rope in place of rowing.
Just when I thought I wasn't going to see box jumps and wall ball for a while guess what I woke up to find - I've got some nice, well used metal pitchforks with ediddy's name written all over them to donate to the cause!
280 - 9' 20# wall ball with butt to ankles depth, no other subs
wall ball 32/28/29
box jumps 16/17/17
push press 19/21/20
Setted OH squats with bar MUs + bar hipups, clubbell shield casts + muscleouts:
65/75/85x7 OH squats
2 very ugly consecutive bar MUs followed by 2 consecutive bar hipups, hands never leaving the bar for 3 rounds
3x5 10# cb sheild casts and muscleouts
Off to another 10am-10pm work day....
hahaha, sorry everyone...the fight was too good not to request this one. it doesnt have to be fun to be fun, right?...right??? anywho, as penance i woke up waaay earlier than i normally do to get whooped by this one. subd a 7kg med ball (thats all my gym has) and had to count two pulls on the rower as one calorie/rep.
total: 346...kept a running score in my head so im not sure the exact breakdown. lots of wallballs and push press per round...not a lot of SDHPs. thought i was going to puke each round after the box jumps.
now to work on my pitchfork and flaming torch defense skills (in addition to my usual bow-staff skill work).
JJ, if it helps for conversion, I noticed that on average, every 6 strokes of the rower increased the calorie counter by 1. Perhaps you could divide your swings by 6 to get a somewhat close calorie count?
Ediddy, don't feel bad, they will only hate you until they get into the workout. ;) Peronally, I'm gonna ask my KB teachers if we can do FGB style warmup today... no rower in the warmup area so maybe sdhp with the med bal...hmmmm
My new crossfit motto - I love this bar! A la Toby Keith. Picture me with an O-bar. Working on doctoring the lyrics to the song to fit CF.com membership.
OK, everyone: if you tall guys go in high on ediddy, I'll go in low with that torch and pitchfork and we'll have ... chestnuts roasting on an open fire...
I guess us non "Ultimate?" fighting fans are exempt from this, eh? Good.
First day back after 4 days rest.
19/12/15 Thruster 20# DBs
15/12/13 SDHP 20# DBs
?/?/? Jumps (no box) Kept forgetting to count :)
15/17/17 20# DBs
?/56/69 Jump Rope
Hate is a special kind of love we give to people who suck. -Happy Bunny
Git some! I'm gonna have to use my calculator watch today...
234 Ok, this is kind of depressing. This score is only marginally better than about 9 months ago. I am doing something wrong. It seems these type of wods and high rep bodyweight stuff is just not coming along. Any advice?
Used a new strategy...it worked...now I'm toast.
Forgot to mention: Used 1 40lb dumbell thruster for wall ball and burpees for rowing
I know not whether to hate Diddy or just despise him!!
In reality, my CC team LOVES FGB!! They use rope skips instead of rows and they post amazing scores.
I'm like Matt G. in that I have a love/hate thing with FGB and it's challenging to get it done in a crowded gym. Nonetheless, I shall strive for FGB excellence tonight!
There are a buttload of gangs at this school and they all wanted me to join them because I'm pretty good with a bow-staff!!
Gotta go to Rex Kwon Do practice. BOW TO YOUR SENSEI!
What is the "standard" weight for women to compete with men in FGB
Is it 60lb SDHP, 60LB PP, 12lb WB??????
One of the UF'ers in the ring (forgot his name... the tall one) last night is a trainer at my gym here in chicago....
Just wondering what is it about FGB that makes it ideal for fighters???
First time doing FGB.
Thanks forthe smoke session.
Lynne - LOL!!! Sounds like a fantastic idea to me!
It's the work / rest ratio that makes it a good mimic of a timed fight.
FGB gives you 5 minutes of work, 1 minute of rest, 3 times. Changing the exercise every minute allows you to be muscularly "fresh" (sort of) while stressing your metabolic / recovery systems horribly. (Obviously, this depends on going hard (HARD!) on every exercise . . . if you slough off, well, it doesn't resemble, or train for, a fight at all.)
FGB has got me psyched out.I don't attack this work out like the others.It has beaten me mentally.I was so mad at my score that I cooled down and did 5 sets of cleans,snatches,and bench presses.
FGB as RX'd=326(makes me mad all over again to post it)
next time,better score for sure
FGB -yeah, after yesterday why not? This will be ugly. Will do after work, gotta go teach the kiddies to shoot!
RonN. - "Break the wrist; walk away...."
I have to agree with you. I rested on Sunday and did "Kelly" yesterday. My calves were cramping in Karate class last night. I'm sore all over and the thought of tackling FGB has me trippin'. The only thing keeping me going is the fact that in the past when I've pushed through physical soreness it's forced me to be more focused and more efficient. At least that's what I keep trying to tell myself. Ediddy, stop watching TV, it'll rot your brain!! (I'm just sore I missed the show, hope to catch it on a replay!)
I am going to sub burpees with a push-up and no jump for the rowing. It is what I did before and I can compare to last time. I am going to do this "FGB" in my garage gym and not at the YMCA. They have a rower there but it would take to me 30 seconds to get to it and back again.
Did thrusters as no medicine ball. No rower so did 1 minute rounds on heavy bag. By round three could probably have beaten up a scappy 9 year old but am not sure. Tried to keep count but lost it somewhere in round two. Hey RonN. - "You're going to learn to dicipline your image. You think I got where I am today because I dressed like Peter Pan here? Take a look at what I'm wearing people. You think anyone wants a roundhouse kick to the face while I'm wearing these bad boys? Forget about it."
Depends on your weight and fitness level.
Do what you feel comfortable with, then increse the weight over time.
My wife does this and she is 5ft and weighs 100lbs
She would use 55-65lbs without breaking good form.
At work today, snatch, from low hang position, singles up to 160lbs.
Low hang clean and push jerk, singles up to 180lbs.
100 push-ups, 5-10-15-20-20-15-10-5
I LOVE THIS WORKOUT!!
first time doin it
thrusters 10 kg d.b's - 94
s.d.l.h.p 35kg - 74
box jumps - - 78
push press 35kg - 107
row - 65
total 418 ( is that right???)
i love the push press, managed to get a really good tempo going with that.
FGB-313 Rx. Wheels fell off end of 2nd round.
Keep it Coming!
Ugh. I am *so* smoked. Very disappointed in my push-press numbers, but since I did all those handstand pushups yesterday (I'm running behind, and caught up with Diane) I'm not too surprised. Made a couple of substitutions for lack of wallball and rower, but it feels like it worked.
So, my first FGB (CURSE YOU, EDIDDY!! ;-) ) for a baseline:
20 lb DB thrusters 30/24/18
SDHP 75 15/15/14
box jump 20/20/20
push press 75 10/10/10
bends & thrusts 16/15/15
How many points do I add/subtract for the 10 minutes I spent gasping on the floor afterwards?
Has there been any discussion of the efficacy of static contraction training on this excellent site?
Today's fight went badly indeed; I think I lost by TKO, considering the amount of time after I spent lying on the floor.
Subbed burpees for rows, hit 336.
The shoulder-centric focus of a lot of the exercises seems to mirror well the fatigue of keeping your hands up during a long fight.
220. A 48 point decrease from last time, however, I made several positive changes. I increased the thruster weight to 2x20# dbs (vs. 2x15# last time) and finally used the correct box height for the jumps (I was using on a 12" box previously - I have a box jump phobia) and I upped the weight for sdhps and pps to 40# (vs. 30# last time). I also ran much faster, at 8mph for each of the sprints (vs 7.2mph last time). By round:
thrusters (wall ball sub) 15-15-15
box jumps 15-15-15
push press 13-15-15
run (row sub) 13-13-13
From box jumps to push press was the hardest transition. Finished with abs - the only part of me that was not destroyed. I finally got the hollow rock motion today where I did not hit the flat spot!
sub'd 20 lb DB Thrusters for WallBall
sub'd Pullups for Rower
DBThr 20, 20, 20
SDHP 15, 10, 10
BoxJp 15, 15, 10
PP 15, 15, 15
PU 15, 12, 11
Tot. 80, 72, 66 = 218
last time: 143
i'm still resting way too much. lungs were burning and i just couldn't ignore it. rest, rest, rest!
Did this one last night because Sunday ended up being a rest day for me. I was able to 'persuade' my friend to try the workout with me at 11:30pm after a long MA workout session. He can't wait for more.
Subbed SDHP at 45#s for Rows, 20#dbs thrusters for W/B and jumping on stairs instead of box jumps. I know the SDHP aren't one pull per calorie, but this is my usual modification so I just count them all (I can usually get about 1 cal per two pulls on a C2, but I was too tired to worry about counting different).
rnd 1 - 153
rnd 2 - 135
rnd 3 - 132
Tot - 420
I got 290 last WOD, and I was over 300 when I did the 'pure' FGB at HQ. Definate improvement for me! Even if I went with rower calories, I think I would have ruined my old score.
rnd 1 - 97
rnd 2 - 75
rnd 3 - 65
Tot - 237
Great for a first time. He knows how to push himself hard for a newbie.
sumo dl hp=28/19/20=67
total of 290
penalites of 40 due to not finishing on some/lack of weight on others
grand total of 250, a improvement over last time...
Subbed 2 X 20lb DB-Trusters for Wallball
All else as prescribed
Score = 280
Quite happy with this since my first two efforts resulted in 235 and 236
thrusters: 40,40,26 - 106
sdhp: 21,20,20 - 61
box jumps: 35,35,31 - 101
push press: 20,25,20 - 65
row: 15,14,14 - 43
66 points better than last time!
Yesterday did Diane and Kelly (5hrs b/w)
Dumbell thrusters, 2x 20# (27/21/20)
SDHP, 75# (15/12/12)
Box Jumps – 20” box (19/20/20)
Push-press 75# (19/15/15)
SDHP, 45# (25/24/23)
TOTAL=288 (106/92/90)[previous was 281 (101/91/89)]
Last 3 WODs with the DLs, rows, thrusters, and jumps have left me pretty toasted! (wearily, "Thanks Coach!")
292-weak on push press and sdhp's
Good one today. Didn't keep score because I sub'd the rowing w/ running. Felt like I was moving through the reps a bit easier than last time I did FGB. Was definitely seeking the NER.
250, 41 better than last one
Mike was a no show!
However 10 X Gagetown CF's at lunch.
Good turn out
While I loved doing this at CFHQ, I don't like this WOD. It is very difficult to do without a workout partner. It is also difficult to set up the stations in close proximity at my gym. This is one of the only WODs that I find I cannot do as prescribed working out on my own.
Today's WSubstitute WOD For Time
7 times (military press, push press, snatch press)
(21 press reps total)
21 L Pullups
15 press reps like above
15 L Pullups
9 Press reps as above
Done in approximately 28 minutes. I didn't time it accurately
wow... just wow.
Box Jumps 30/30/30
Push Press 10/15/10
*reduced weight to 65# for 2nd/3rd push press and 3rd SDHP
total = 282
11 point improvement.
20# DB Thrusters 38,30,30
BJ (18 inch box) 48,44, 49
C2 Rower 17,18,14
I have got to learn to suck it up on the SDHP and the push press. I know I can get higher numbers. It is so much easier to push through on the lighter parts of the workout.
227, subbed burpees with push-up and jump for rowing, 23 better than last time
241 final score
i forgot the push presses for 2 rounds (doh!) so at the end i did a minute of push presses followed by a min rest and then a further minute set and got:
The wall ball was subbed for two 10kg dbells and the box jumps was onto a 17" bench (i know it's 3" short, but my ex girlfriend always said that 3" didn't count so i'm sticking with that!)
FGB rocks, really wenjoyed this one!
Day 3 of shoulder injury-induced "back off week."
Modified FGB. 1 min each:
(2x10#) Db thrusters 39/34/36
45# SDHP 25/24/24
Double-unders 11/26/26 (finally got the rhythm)
45# Push-press 20/21/22
Rd 1: 106
Rd 2: 118
Rd 3: 121
Total: 345 (as if that corresponds to a real FGB score)
Total score - 272 - 15 points higher than last time with lower wt - kept wt low on DLHP - 35# from 55# for rt shoulder issues
35# DB Thruster for Wallball (22/20/20)
35# DLHP (20/20/21)
15" Box (26/26/28)
35# Push-press (15/16/15)
35# SDLHPs - Cal count on HR monitor (7/7/9)
250...I feel pitiful. and sick. maybe the sick played a part. hooray stomach viruses. subbed burpees w/ PU and jump for rows
Total score 320. Lower score than last time but that is ok b/c I have been feeling like a sack of *#@%! Thanks Justin for pushing me today.
347 no substitutes done last Friday at Rainier Crossfit. Dynamax ball used to touch when doing Wall balls.
I finally had the chance to look over my last known FGB (041201) and found the comparison to today's results interesting.
249 vs 280 total score
The 249 score was done using two 20# db thrusters and an 18" box jump.
+3 box jumps (doesn't sound like much, but considering this is one of my all-time absolute worst exercises and the box was 2" higher today, I'll take it)
+22 push presses
rowing was nearly the same
It was gratifying to discover that I actually did improve a little on my weakest lifts...300 the next time.
Sub wall for 20lb swings...sub Double ski pole movement (Heavy hands) 5lbs DB...calories no clue
Q for the physics whizzers here: standard man (6' 200 lbs) kilcalorie exenditure per 1.5 kettlebell swing?
Did 5 rounds. Scored 250 something for 3 rounds. 352 for 5 rounds. Think Coach said you need to score 350 or higher for 3 rounds to survive a UFC match. Guess I have a ways to go. Killer workout. People shaking their heads as they watched.
This is my second week in cross fit.
What a killing WOD
box jump 25/20/20
push press 10/10/10 with #85
sumo dedlift 15/13/12 with #85
row -calories 20/20/15
After 3rd round I was out of breath.
Thanks for these wonderfull exercise.
My first FGB... Unreal, was the first workout that dropped me to my knees at the end. They should use FGB as a rehabilitation technique to get people's heads screwed on straight.
SDHP's need serious work
20# thrusters: 33,21,20
Box Jump: 40,45,45
Push Press: 21,18,23
haha ediddy I support this call. Not fun, but fun nonetheless.
75# SDHP: 25/25/20
Box Jump: 40/35/35
75# P-P: 20/15/15
Row cal: 19/19/19
Total = 402
Not bad for me; was completely smoked at the end but felt like I could have gutted out a slightly higher score. Pukie made a near-appearance, but was defeated by dry-heave-ie.
cf warmup x2
met anna-ro-bic on this one..
improved by 52 pts. since jan.05
20#db thrusters 25 25 20
sdhp 75# 18 18 16
box jumps 20" 15 12 12
push press 75# 12 12 10
burpees 12 12 12 total 231
did wall ball last time and that is a lot harder than thrusters. I dont see a 52 pt. increase next time..Not with a wall ball..Also I rested 1 1/2 minutes between 2nd and 3rd round...
took extra rest btween exercises so left out "rest round"
10 lb wall ball, 12" jump.
done for completion, no points recorded
felt stupid with my grunting and wheezing when a couple of our WIAs came in to do their rehab.
15 min LifeCycle
3 rounds for Time: 21 min
10 X 25lb DB Thruster (Reps)
10 X Sumo deadlift high-pull 85 pounds (Reps)
10 X Box Jump – 24” box (Reps)
50 X Crunches
First FGB. Finished "Diane" yesterday so all the back, leg and shoulder work pummeled me.
WB 5KG 84
Box j 83
Total = 330
lag time b/t row and WB because the Row machine was up the stairs and down the hall.
First FGB, and it hit me like a ton of bricks. But it really showed me my weaknesses and how fit I really am.
Gonna bounce back and work twice as hard tomorrow.
Connor and I did FGB this afternoon:
As stated for me: 311 (+12)
Connor subbed 45# bar for SDHP and Push Press: 381
Round 1: 122
Round 2: 125
Round 3: 125
I was so smoked. It was pain, pure and simple. I did improve my score and the lifts felt a lot stronger.
Workout as follows:
Thruster (15# DB's) 29,21,14; (25#) 36,18,15
SDHP (27.5 kilos) 21,12,12;(40kilos)31,19,16
16" box jumps 21,15,16; (21") 25,19,18
PP (27.5 kilos) 14,11,12;(35kilos)19,14,12
Jumping Rows(20 kilos)29,19,22;(40kilos)31,20,24)
Rest: one minute 50 seconds
Total: 257 317
Shortly following: squat-62x5, 102x4, 12x3, 132x2, 142x2.
Military press (lockouts)-40x5, 60x4, 66x3, 71x2 (28 second hold after second rep).
329 as Rxed.
will try to go a little lower in wall ball next time. otherwise, i'm happy not to have modified it for the first time.
Coach said to score a certain number or higher would mean you would not lose a fight because of getting gassed. Does anyone remember what that score was?
Yahooo---that was fun! First FGB
10# Wall Ball 30/30/30
50# SDHP 20/21/22
16" Box Jumps 20/20/21
40# PP 18/20/19
My nickname is now "Hardcore" at the gym...Thanks, again you guys. I just love this!
I believe the score Coach suggested one needs to be above in order to be in shape for a fight is 350.
Maybe it was the 6 straight days of crossfit last week...or maybe I'm just a flat out big p***y..but I caved in on this one.....
the 75pds felt like 95pds today.
13pd ball thrown extra high
Perhaps a little more starch in the diet?!
It was non-fun that was NOT fun!
used 2 pd kb for sdlhp
otherwise as rx'd
Wall ball 20lbs-80
Sumo DL 75lbs-63
Push Press 75lbs-66
Fourth CrossFit WOD and 1st FGB: incredible!
Sub'ed Burpees for Row and 25lb Squat-Thruster for Wall-Ball.
Box Jump: 30,33,30
Total = 349
21.2# wall ball 9-10 foot throw - 20/20/15
SDHP - 75x20/75x20/75x21
16" box jump - 30/30/22
Push press - 80x20/75x20/75x16
C2 rower - 20/15/12 cals
16" box was tallest available, had to run ~ 50 yds between WB/C2 and box/bar. I am investing in BIOFREEEZE stock in the AM....
Commence excuses and blame shifting...
Fight Gone Worse= 4 hours sleep. A day in the sun at EVOC remediation (I have a nasty habit of crashing patrol cars). Sunburn. Warmup? What warmup? Too tired for that crap.
No subs but an increase by 2" on the box as I only have one. Started with an infallible strategy to finally crest 300. Failed. Fell off the rower at the end.
85 ball at 9 lbs
37 sdhp (60 lbs)
77 box jumps
42 sdhp (45lbs)
282 That ramped up the heart rate. Great exercise
Sub'd 20 lb. dbl thrusters for wall ball
Sub'd 55 lb dbl swings for rowing
Round #1 125
Round #2 93
Round #3 85
Total 303 - an increase of 27 reps over 050118.
Fight Gone Bad was my second workout of the day.
302 for 3 rds.
A 37 point improvement over my first(last) time, but unimpressed with that. The first time I did FGB, I forgot to take the 1 min. rest in between rds. I thought with the 1 min. break, I would do way better than 37 points. No excuses.
Used 80 lbs for SDHP, and push press.
Did 5 rd version for giggles, score was 468.
wall balls-32, 27, 24, 25, 26
SDHP- 35, 17, 16, 16, 14
Boxjump- 24, 19, 17, 15, 17
Push press-17, 15, 13, 13, 14
row- 20, 14, 12, 12, 14
A short break, then did pull-ups, 6-5-4-4-3
OHS- 115x5, 125x3, 130x2, 135x2, 140x2, 140x2
Farmers Walks, 2 100lb dumbells, 60 seconds
I love the days that I can fit in multiple workouts.
Some guy and his girlfriend (must have been a first date) jumped on the two rowers as I was in my first set of SDHPs. They talked and laughed and made lovey-dovey looks as they tugged on the handles at a leisurely pace. DRATS!! I subbed pull-ups at the last minute.
Wallball 30, 30, 27
SDHP 15, 15, 15
Box jumps 25, 25, 25
pushpress 12, 12, 12
Pullups 17, 18, 17
total = 295
an 82 point improvement over 050118!!!
Subbed burpees for rows and 20lbs thrusters for wall ball shots. My numbers are up all across the board but my total is down 20 points. How you may ask? Last time I subbed the rows for DB swings and this time I did burpees. Burpees are a lot harder.
Total = 289
This was my first FGB and going in, my goal was an even 300, but unfortunately I'll have to save that mark for next time.
292 vs 311 prior and 303 before that. slipped a bi--screwed up on push press--1st set was from ground for each rep.
wb 21 21 20
sdl 19 19 19
bj 30 30 16--crampy showed up
pp 9 15 14
r 19 19 21
10 min elliptical warm up.
As written...394 (exactly the same as last time).
WOD was #3 on the day, coupled with multiple missed flights and delays trying to get home. I'm OK with this, hough I'll admit I really wanted 400. Next time.
subbed 20 lb db thrusters
18 inch box on 3/4in matt
lost a lot of time getting on rower.
Surprised myself and decided I had the energy to do this one after my long day.
Box Jump: 25/27/29
Push Press: 16/15/24
Jumping jacks for the row
Pretty light weight throughout. Strict 1 minute rests inbetween rounds.
Darn it, I have spent 32 years convincing myself I was in great shape. Guess not
First workout in 2 weeks, what a shock.
30 min raquetball as warm up
236 virgin score to fight gone bad.
Wall ball 32-22-18
Box Jump 21-18-16
Push Press 15 15 15
Very dissapointed, found many ways I could improve this, may try again next week.
First workout in 2 weeks, what a shock.
30 min raquetball as warm up
236 virgin score to fight gone bad.
first off, i'm forced to cheat - my gym only has 15# balls. made up for it a little because my gym also only has a 24" box.
transitions took some time and i wimped out some.
i can do better.
* using a calorie estimator (http://www.healthstatus.com/cbc.html) jumping rope for 1 minute at my bw (190#) burns about 14 calories.
Matt G should be force to compete wearing a MK V dive suit plus boots.
I did it, but I forgot to keep score. I don't really mind not knowing my score this time, though; first day back after a long layoff coupled with the third day of the NHE eating plan (no carbs for the first week) resulted in a less than stellar performance.
Anybody miss me? I've only been gone for a month...First WOD back and feeling like a BEAST.
LAST FGB: 188
TODAY's FGB: 255!!
15# DB Thrusters for Wall Ball
45# O-bar for SDLHP/Push Press
25# DB Swings for Rowing
Considering all that subbing, Total Score=
As Mr. Hand would ask: "What's wrong with you kids? Are you all on dope?"
Did FGB after pitching batting practice for about 45 minutes and 300 pitches. Arm feels OK.
FGB kicks my arse in so many ways!
But, did improve from 269 to 275 (or so) this time. I noted in my last post on FGB that I was at 107 and 114 after the first 2 rounds and had to blow out before round 3. After today, I think my math was a little "wonky" last time!! That and I think I was using 65# bars not 75# like this time.
I hate SDLHP's. I left a shinload of skin on the bar after 3 rounds.
Davie- nice work on your first FGB.
Dan S. and O. well done brothers!! Don't buy any Crapperware from those other guys!
Love the Napoleon references today. Good times, good times!
70lbs for sdlhp and pp.
One minute break!
ONE MINUTE BREAK! I didn't know there was some sissy one minute break between rounds.
I'll have to see how that affects the score...
First time doing FGB 157 + calories, my rower does not count them. Great work out can't wait for tomorrow's soreness to hit.
Well I can't score this, but I did a Fight Gone Bad of a sort as well:
6 (or was it twelve - I can't remember!) 3-minute rounds, with the heavy bag, of kickboxing combos called out by my insane trainer - 1, 2, 3 & 4 punching, add in knees, elbows, uppercuts, kidney shots and thigh kicks in various concoctions at a breakneck pace. 30 seconds to 1-minute rest between rounds.
This because I was the odd-man-out in the class and I "got to" work all the rounds instead of holding mitts for a partner.
I thank CrossFit that I did not pass out or let up the whole time!
First FGB and I gotta say it was killer. Subbed 20# DB thrusters for wallball and burpees for rows. Wound up with a score of 306 and I am beat.
- subbed 9kg DB thrusters touching bottom with DBs for wallball
- subbed burpees for rowing
- SDHP and push press with 30kg sandbag
Little ol' me did the following for a virgin FGB all the way through for three rounds. Subbed 20lb db for wall ball:
26, 21, 22
13, 12, 13
10, 11, 7
Did this on 4/12, but lost ISP access for a few hours to post.
Subs were 50# for push press and SDLHP, 15# db's for thrusters. Total score 265. Leanne used 10# db for thursters, 30# push press, 35# SDLHP, step ups instead of jumps -- total score 283.
Will break 300 next go around....
don't have a rower so could only do the other four exercises.
Last time I got 186 total score.
This time 261 total score, so big improvement.
Subbed 20 lb DB thrusters for wall ball, otherwise as prescribed.
Box jump: 30/30/25
Push press: 22/18/17
Improved by 61 points over last time (last time I forgot to rest between rounds also). Most improvement was in box jumps, a bit in Thrusters and PP. No change in SDHP and Row. Goal for next time is to crack the 300 barrier.
Total count at 260. Subbed thrusters for wallball, and rope skips for rowing, with 6 twirls for one count on the skips. Simply brutal in its intensity and my hat's off to you scoring above 300. Did this one on the driveway and encountered curious looks from passersby and a serious threat from Senor Pukie.
This is my first FGB:
Only had enough steam to do 2 rounds
Wall Ball sub a 16.5 home made med ball
Row sub: Stairclimber:
1. wall ball 105r and 94reps
2. sumo deads 75lb 40 reps and 31 reps
3. box jump 20" 42 reps and 45 reps
4. push press 75lb 34 reps and 33 reps
5. stairclimb 12cal and 13 cal
I think you guys are totaling up the points/reps?
Only had a 5kg wall ball at the gym - the heaviest they have. I decided to use it instead of the 2x20lb thrusters that I did for the last FGB.
wall ball: 33/31/31
SDHP: 12/13/14 (significant improvement over last FGB)
Box jump: 27/23/20
75# push press: 15/16/21 (good rhythm, much better)
45# dumbbell swings: 18/14/15
One minute break?
I completely forgot I was supposed to take a full minute between rounds - only stopped long enough to write down my numbers for each round. Hmm. We'll see next time how that affects the score.
Total = 254
Subbed in burpees for the rows (bad call!) - my previous results are in parantheses - progress!!
Wall ball - 25 - 16 - 18 = 59 (57)
SDHP - 17 - 20 - 17 = 54 (47)
Box jump - 20 - 20 - 15 = 55 (32)
Push-press - 20 - 19 - 15 = 54 (38)
burpees - 10 - 10 - 12 = 32 (N/A)
followed up with an hour and a half of touch rugby - running all over the place - Fun!
Wallball 33/22/ 8
SDHP 12/ 4/ 6
Box Jump 30/ 0/14
Push Press 8/ 0/ 6
Pretty good for my first time I thought. Next time I will need to pace my self better so i am not dead in the middle. I cant wait to see my improvements.
3rd week of CF
20 # thrusters: 35/21/20
sdhp (65 #): 20/14/10
box jump: 16/17/16
PP (65#): 11/12/7
way too much rest (not just bt rounds but bt rotation)
140 points (subbed 20# dbs for WB). first time doing it and put the wrong weights on and just didn't think through positioning on the weights (i.e s/b closer together). Super fun workout though.
Sub Burpees for rows
Felt good except for the SDLHP & Burpees
First time doing FGB. Can't do wallball and I don't have a rower. Substituted by tossing and catching a 30 lb. thick barbell overhead in a push press and by doing clean pulls from below the knee. No idea what my score was. 200? I could barely keep track of the rounds, never mind the score.
DB Thrusters (2*20lbs) 35, 25, 20
SDHP (75lbs) 13,10,10
Box Jump 29,24,23
Push Press (75lbs) 12,6,8
Burpies (no jump) 18,19,15
Had trouble keeping good form on the SDHPs when I got tired, started to round my back a bit.
First ever FGB
20 pound db swings subbed for w/ball 23/24/24
sdlhp 75 pounds 16/17/16
box jumps 16" box 12/12/12
p/press 75 pounds 16/15/12
burpees (with press up) 11/8/9
Used a plastic boiler tank for the box jump.
Which way to the Octagon?!!
First FGB with scoring
subbed 24kg kettlebell swings for the rower
278, not bad but was hoping to break 300
did WOD then 2 hours of grappling and ran 4km home.
I tried using some strategy today in order to get a 450. I figured if I set the number of reps/cals in a round I wanted to get, I could rest for the remainder of the minute to recoup for the next exercise (this didn't quite work with the wall-ball - it took the whole minute to get the 30 shots in each round). Here were my goal numbers:
wall-ball - 30
sdhp - 30
box jump - 25
push-press - 40
row - 30
I 'padded' the box jump numbers by 5 reps because I thought I may have been overestimated my row scores (turns out, I was - by a HUGE amount). If I don't count the rowing, the system worked fairly well until the end of the 2nd round. I didn't get the 450, but it was an interesting experiment in pacing, at least. I subbed a 27# med ball w/9' target. Actual scores:
wallball - 30,30,24
sdhp - 30,30,18
box jump - 25,25,27
pushpress - 40,32,24
row - 19,11,12 (am I missing a technique thing here?)
Total score was 377.
no calories on rower had to use strokes
20lb thrusters 25/20/21
Box jump 25/25/20
push press 15/10/13
row -cal 15/16/12
Grand Total: 266
That is a full 79 better than last time.
not a good day
decided to keep everything in the same area so I wouldn't have to run upstairs to the rower; plus, the raquetball court where I do wallball was being used for, well, raquetball
had to wait for a guy to finish doing curls with just the bar in the rack where I did the SDLHP and push presses; what the hell is he thinking?
2x 20lb DB presses for WB
box jump was to an 18" bench to full extension with a step down
burpees with pushup and jump for row
DB presses: 21, 14, 12
SDLHP, 75lb.: 15, 12, 10
box jumps: 23, 23, 23
push press, 75lb.: 10, 8, 5 (shoulder said *ouch*, and I had to stop at 5)
burpees: 17, 10, 11 (pushup form was pretty bad)
set the watch for countdown, 57 sec. to give myself a little time to note my score and start the watch again and still stay within the minute framework.
Weak shoulders continue to be a bottleneck.
Finally figured out to stare at the ceiling during push presses to keep from whacking my chin. Thankgawd.
PS--did DB thrusters, not DB presses.
First FGB. Doing it a day late, but finally got a buddy to brave the WOD with me. We subbed a 16kg KB swing for the row
WB: 10/10/ 9
SDHP: 12/ 6/ 6
We finished up with some KB grinder drills and then 3 each hand of straigh-ups.
What an awesome workout!
212 without row - used jump rope for a minute as sub, any conversion guess
looks like 12-13 ave on rower will use 12
Thrusters 20 lb - 43
Sumo deadlift high-pull - 50
Box Jump – 47
Push-press 75 pounds - 43
Row – Unk
total - 183
Thrusters 20 lb - 77
Sumo deadlift high-pull - 44
Box Jump – 60
Push-press 75 pounds - 52
Row – 48
total - 281
Ryan, I'd have to say those are decent rowing numbers if the units are calories...Since I don't have a rower at home & I can't do wall ball at work, I got on the C-2 at work today and did 3 1-minute sprints to see what my max calorie would be, I took a minute rest between sets, and got 25, 23, 25 avg 24. Inserted into the milieu of FGB, I could only wish to get over 13 calories.
Not to mention a nice 377, bravo.
third FGB and a big improvement!
i stuck with my prior subs to work on weaknesses:
75# bb thrusters for wallball and burpees for rowing.
BW = 167#
thrusters @ 75# - 26, 20, 19
sumo DLHP @ 75# - 26, 22, 15
box jumps @ 20" - 28, 24, 20
pushpress @ 75# - 29, 21, 21
burpees - 18, 16, 16
round totals = 127, 103, 91
total score = 321
this is about 30 points better than last time, despite 4 days of WO in a row, and lots of C&J work yesterday.
it's scary how well this stuff works!
ryan, what kind of pace are you rowing (SPM)?
the longer, harder pull with more rest on the return is discussed here:
i think there's also an older discussion where someone (ross hunt?) discusses technique at greater length.
i can usually hit 18-21 cals at roughly a 1:50 pace and around 26 SPM for the minute.
i'm shorter, weaker and less anaerobically fit than you, so i suspect there's a problem with your technique.
55lb thrusters sub for wall ball rest of wod as rxed
15lb db thrusters for wall ball and 45lb sdhp and push presses rest as rxed.
this group says: sinister!
Thanks for sharing your thoughts. Not sure of my spm (didn't pay attention to that part). I vaguely remember the thread that was posted and was going to look it up. Thanks for saving me some time. Since I'm currently a day behind on the workouts, it looks like I'll have some time to play around before hitting the 10k that was posted for today. My technique sucked when I was in Santa Cruz and I just recently got the rower, so I probably have some work cut out for me.
341 points, subbed treadmill for rower.
45lbs thrusters for wallball
18" chair jumps
Burpees for row
1 2 3 Total
Thrusters 30 25 20 75
SDHP 25 20 20 65
Chair jump 15 15 15 45
Push-press 35 30 25 90
Burpees 20 15 20 55
Need to up the weight next time I think! That being said, an absolutely killer workout even with the subs - nearly reacquainted myself with the evil clown!
Struggling to type...
I did "Fight Gone Raj" today instead.
20lb wall ball
20" box jumps
75lb push press
sumos and pp w/ #65 not#75
W-Ball was only #10
(but did 'em from my knees)
Nice job PEP!
A little behind at the moment. subbed DB thrusters for Wallball. 3 rounds totalling 345, but it was obvious I paced myself and could have done more.
Sandy 275 last time, 302 today. Felt just as wiped....
242 first time on Fight gone bad
7 layer step
27.5kg push press
burpees with pushups
Overhead Squat 107x6,5,4
Thrusters, 15 pound dumbbells (30,29,28 reps)
Sumo deadlift high pull, 67 pounds (15,13,13 reps)
Box jump, 18” box (16,17,17 reps)
Push press, 67 pounds (14,14,13 reps)
Run – calories (12,12,11 calories)
Total score = 254
First FGB, 2nd week on crossfit.
Subbed wall ball for 20 lb dumbell thrusters. Box jumps on 2nd step of stairs (15"?). Burpees with jump and pushup instead of rows.
box jumps 25/22/23
push press 15/16/12
215, far worse than my last time
30lbs barbell (did 20s last time)
Steep treadmill subbed for rows
only wallball as rxed
300, 36 points down from last time.
However, this time I did Burpees instead of the Row. Thanks for the sub idea, Gally et al... that was fun.
I really fell down with the SDHP and Push Presses this time around. I'm blaming the Kettlebell workshop yesterday.
WB – 38/30/26 = 94
SDHP - 19/12/12 = 43
BJ – 31/26/28 = 85
PP - 18/14/13 = 45
Burpees - 11/10/12 = 33
Rd 1 Rd 2 Rd 3
Wall Ball: 27 20 20
SDHP 75#: 20 16 17
Box Jump: 24 22 17
Pushpress75#:20 15 15
35# KB swing:25 20 23
Total 116 93 92
Obviously, without Concept II, it's impossible to compare accurately. Did this on 15 APR.