April 12, 2005

Tuesday 050412

"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.


Enlarge image

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

ITS ON!!!!!!!!!

Comment #1 - Posted by: ediddy at April 11, 2005 9:55 PM

whats mean by row - (calories)?

Comment #2 - Posted by: Vince at April 11, 2005 10:03 PM

belay my last... one minute per station... should be fun.

Comment #3 - Posted by: Vince at April 11, 2005 10:04 PM

What would be a good sub for wall-ball?

Comment #4 - Posted by: Andrew at April 11, 2005 10:17 PM

Dang! Nice work, Nicole!

I so want some of that.

Comment #5 - Posted by: Carrie at April 11, 2005 10:23 PM

20# DB thrusters...thats one 20# DB per hand. and before anyone asks, you can sub 45# SDHP for the rows.

Comment #6 - Posted by: ediddy at April 11, 2005 10:25 PM

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.

Comment #7 - Posted by: Kalen Meine at April 11, 2005 10:40 PM

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

Comment #8 - Posted by: Tony B. at April 11, 2005 10:43 PM

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.

Comment #9 - Posted by: Don Stevenson at April 11, 2005 11:08 PM

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.

Comment #10 - Posted by: Andrew at April 11, 2005 11:38 PM

Jumping rope is another possible sub for the rower.

Comment #11 - Posted by: JW at April 12, 2005 2:25 AM

Gagetown CF'ers
Anyone want to this at lunch?
See you in the Gym

Comment #12 - Posted by: Wayne at April 12, 2005 4:00 AM

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!

Comment #13 - Posted by: Gally at April 12, 2005 4:05 AM

All I can say is Holy Crap, subbed rows w/ 12mph sprints on the treadmill.

Comment #14 - Posted by: Paul Moldovean at April 12, 2005 4:38 AM

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
21 Pull-ups

Dan: 7:48 (#22.5 DB)
Monique: 9:10 (#7.5 DB)

Shoulders tired from yesterday's O Lifting workout.

Comment #15 - Posted by: Dan Doiron at April 12, 2005 4:52 AM


It was you that requested this yesterday, wasn't it? I won't forget this... ;)

Comment #16 - Posted by: brian_g at April 12, 2005 4:55 AM

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!

Comment #17 - Posted by: Will H at April 12, 2005 5:14 AM

ediddy, you ass...

Comment #18 - Posted by: Matt G. at April 12, 2005 5:23 AM

Today's my first shot at FGB, what's a good score?

Comment #19 - Posted by: Duncan at April 12, 2005 5:51 AM

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.

Comment #20 - Posted by: Ben Kaminski at April 12, 2005 5:57 AM

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

Comment #21 - Posted by: KevinA at April 12, 2005 6:01 AM

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

Comment #22 - Posted by: tedw at April 12, 2005 6:08 AM

no rower subbed 1.5 pood swings
--everything else as rx'd
wall ball--101
box jump--104
push press-- 80 --total w/out rows--355
1.5 kb swing-- 63 (have no ideas for conversion?)

Comment #23 - Posted by: J.J. at April 12, 2005 6:19 AM

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.

Comment #24 - Posted by: thomas0203 at April 12, 2005 6:26 AM

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
SHP 12/15/15
box jumps 16/17/17
push press 19/21/20
row 13/13/13

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....

Comment #25 - Posted by: kelly moore at April 12, 2005 6:33 AM

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).

Comment #26 - Posted by: ediddy at April 12, 2005 7:06 AM

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?

Comment #27 - Posted by: Ben Kaminski at April 12, 2005 7:13 AM

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

Matt G...LOL.

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.

Comment #28 - Posted by: laurar at April 12, 2005 7:15 AM

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.

Comment #29 - Posted by: Lynne Pitts at April 12, 2005 7:15 AM

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

Comment #30 - Posted by: David H. at April 12, 2005 7:23 AM

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...

Comment #31 - Posted by: shimmy at April 12, 2005 7:32 AM

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?

Comment #32 - Posted by: hakim at April 12, 2005 8:00 AM

269 +26

Used a new strategy...it worked...now I'm toast.

Comment #33 - Posted by: Graham at April 12, 2005 8:03 AM

Forgot to mention: Used 1 40lb dumbell thruster for wall ball and burpees for rowing

Comment #34 - Posted by: Graham at April 12, 2005 8:04 AM

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!!
-Napoleon Dynamite

Gotta go to Rex Kwon Do practice. BOW TO YOUR SENSEI!

Comment #35 - Posted by: Ron N. at April 12, 2005 8:20 AM

What is the "standard" weight for women to compete with men in FGB

Is it 60lb SDHP, 60LB PP, 12lb WB??????

Comment #36 - Posted by: Patty at April 12, 2005 8:27 AM

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???

Comment #37 - Posted by: timM at April 12, 2005 8:27 AM

First time doing FGB.


Thanks forthe smoke session.

Comment #38 - Posted by: John H. at April 12, 2005 8:44 AM

Lynne - LOL!!! Sounds like a fantastic idea to me!

Comment #39 - Posted by: kelly moore at April 12, 2005 8:51 AM


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.)

Comment #40 - Posted by: davidjwood at April 12, 2005 8:53 AM

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)
1st round-122
2nd round-104
3rd round-100
next time,better score for sure

Comment #41 - Posted by: JeffT at April 12, 2005 9:10 AM

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...."

Comment #42 - Posted by: DOvervoll at April 12, 2005 9:15 AM

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!)

Comment #43 - Posted by: Bob Cornute at April 12, 2005 9:26 AM

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.

Comment #44 - Posted by: John P at April 12, 2005 9:35 AM

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."

Comment #45 - Posted by: mg at April 12, 2005 9:38 AM

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.
Good luck

Comment #46 - Posted by: Wayne at April 12, 2005 9:52 AM

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

Comment #47 - Posted by: steveo at April 12, 2005 9:56 AM


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.

Comment #48 - Posted by: DavidE at April 12, 2005 10:04 AM

Hey Coach,
FGB-313 Rx. Wheels fell off end of 2nd round.
Keep it Coming!

Comment #49 - Posted by: Ted Socha at April 12, 2005 10:09 AM

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
total 252

How many points do I add/subtract for the 10 minutes I spent gasping on the floor afterwards?

Comment #50 - Posted by: AndyM at April 12, 2005 10:24 AM

Has there been any discussion of the efficacy of static contraction training on this excellent site?

Comment #51 - Posted by: Mike at April 12, 2005 10:27 AM

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.

Comment #52 - Posted by: josh at April 12, 2005 10:31 AM

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
SHP 18-15-15
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!

Comment #53 - Posted by: Norma at April 12, 2005 10:34 AM


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!

Comment #54 - Posted by: John Messano at April 12, 2005 10:37 AM

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.

My Buddy:
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.

Comment #55 - Posted by: J Jones at April 12, 2005 10:46 AM

sumo dl hp=28/19/20=67
box jumps=15/10/15=40
push press=30/22/25=77
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...

Comment #56 - Posted by: robertb at April 12, 2005 10:48 AM

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

Comment #57 - Posted by: C_Mel at April 12, 2005 11:07 AM

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

total: 376

66 points better than last time!

Comment #58 - Posted by: Bob Cornute at April 12, 2005 11:09 AM

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!")

Comment #59 - Posted by: jdg at April 12, 2005 12:12 PM

292-weak on push press and sdhp's

Comment #60 - Posted by: Rick S at April 12, 2005 12:27 PM

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.

Comment #61 - Posted by: Mulcahy at April 12, 2005 12:37 PM

250, 41 better than last one
Mike was a no show!
However 10 X Gagetown CF's at lunch.
Good turn out

Comment #62 - Posted by: Wayne at April 12, 2005 12:44 PM

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
Run 400
7 times (military press, push press, snatch press)
(21 press reps total)
Run 400
21 L Pullups
Run 400
15 press reps like above
Run 400
15 L Pullups
Run 400
9 Press reps as above
Run 400
9 Pullups
Run 400
Done in approximately 28 minutes. I didn't time it accurately

Comment #63 - Posted by: Mike at April 12, 2005 12:48 PM

1st time...
wow... just wow.

Thrusters 25/25/27
SDHP 15/10/15
Box Jumps 30/30/30
Push Press 10/15/10
Row 15/15/11

*reduced weight to 65# for 2nd/3rd push press and 3rd SDHP

total = 282

Comment #64 - Posted by: Duncan at April 12, 2005 12:52 PM


11 point improvement.

20# DB Thrusters 38,30,30
SDHP 13,10,10
BJ (18 inch box) 48,44, 49
PP 12,12,15
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.

Comment #65 - Posted by: Ahmik at April 12, 2005 12:52 PM

227, subbed burpees with push-up and jump for rowing, 23 better than last time

Comment #66 - Posted by: Sam L at April 12, 2005 12:54 PM

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:
27=1st round
18=2nd round

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!

Comment #67 - Posted by: karl at April 12, 2005 12:58 PM

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
Row 11/13/13

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)

Comment #68 - Posted by: Eric 2 at April 12, 2005 1:04 PM

250...I feel pitiful. and sick. maybe the sick played a part. hooray stomach viruses. subbed burpees w/ PU and jump for rows

Comment #69 - Posted by: Kalen Meine at April 12, 2005 1:21 PM

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.

Comment #70 - Posted by: Neal at April 12, 2005 1:23 PM

stevo 282
jf 259

Comment #71 - Posted by: Steve(CAN) at April 12, 2005 1:26 PM

347 no substitutes done last Friday at Rainier Crossfit. Dynamax ball used to touch when doing Wall balls.

Comment #72 - Posted by: john at April 12, 2005 1:28 PM

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.

+10 SHPs
+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.

Comment #73 - Posted by: kelly moore at April 12, 2005 1:40 PM

Sub wall for 20lb swings...sub Double ski pole movement (Heavy hands) 5lbs DB...calories no clue

Comment #74 - Posted by: Granddad at April 12, 2005 1:41 PM

Q for the physics whizzers here: standard man (6' 200 lbs) kilcalorie exenditure per 1.5 kettlebell swing?

Comment #75 - Posted by: jimc at April 12, 2005 1:47 PM

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.

Comment #76 - Posted by: John Bercaw at April 12, 2005 1:54 PM

This is my second week in cross fit.
What a killing WOD
my score
wall-ball 25/20/20
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.

Comment #77 - Posted by: Manish at April 12, 2005 1:57 PM

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

Row: 24,18,16
20# thrusters: 33,21,20
SDHP: 20,15,15
Box Jump: 40,45,45
Push Press: 21,18,23

Total: 374

Comment #78 - Posted by: Justin at April 12, 2005 2:01 PM

haha ediddy I support this call. Not fun, but fun nonetheless.

Wallball: 40/35/40
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.

Comment #79 - Posted by: JSP at April 12, 2005 2:02 PM


Comment #80 - Posted by: dave k at April 12, 2005 2:07 PM

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...

Comment #81 - Posted by: dennyy at April 12, 2005 2:19 PM

first FGB
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.

Comment #82 - Posted by: lanedj at April 12, 2005 2:41 PM

30min Run
7min Rower
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

Comment #83 - Posted by: Durham M. IAFF at April 12, 2005 2:47 PM

First FGB. Finished "Diane" yesterday so all the back, leg and shoulder work pummeled me.
Row 54
WB 5KG 84
Box j 83
PP 59
Total = 330
lag time b/t row and WB because the Row machine was up the stairs and down the hall.

Comment #84 - Posted by: dbahr at April 12, 2005 3:43 PM

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.

Comment #85 - Posted by: brendan melville at April 12, 2005 4:09 PM

Connor and I did FGB this afternoon:
As stated for me: 311 (+12)

Connor subbed 45# bar for SDHP and Push Press: 381

Comment #86 - Posted by: Jeff at April 12, 2005 4:15 PM


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.

Comment #87 - Posted by: brian_g at April 12, 2005 4:20 PM

Hi all,
Workout as follows:
Lisa Jon
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).
Until tomorrow...

Comment #88 - Posted by: Jonathan Jensen at April 12, 2005 4:27 PM

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?

Comment #89 - Posted by: kyle at April 12, 2005 4:40 PM

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
Bike 11/11/18
Total 341

My nickname is now "Hardcore" at the gym...Thanks, again you guys. I just love this!

Comment #90 - Posted by: rcl at April 12, 2005 4:58 PM


I believe the score Coach suggested one needs to be above in order to be in shape for a fight is 350.


Comment #91 - Posted by: Mike Minium at April 12, 2005 5:11 PM

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!

Comment #92 - Posted by: timM at April 12, 2005 5:18 PM

used 2 pd kb for sdlhp
otherwise as rx'd

Comment #93 - Posted by: lance at April 12, 2005 5:34 PM

Wall ball 20lbs-80
Sumo DL 75lbs-63
Box Jump-71
Push Press 75lbs-66

Comment #94 - Posted by: Paul Peterson at April 12, 2005 5:45 PM

Fourth CrossFit WOD and 1st FGB: incredible!
Sub'ed Burpees for Row and 25lb Squat-Thruster for Wall-Ball.

SDHP: 25,23,21
Box Jump: 30,33,30
PP: 27,18,20
Burpee: 15,14,13
Thruster: 25,30,25
Total = 349

Comment #95 - Posted by: l-dub at April 12, 2005 5:56 PM

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....

Comment #96 - Posted by: DOvervoll at April 12, 2005 5:57 PM

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.




Comment #97 - Posted by: Dan S. at April 12, 2005 5:58 PM

85 ball at 9 lbs
37 sdhp (60 lbs)
77 box jumps
41 push-press
42 sdhp (45lbs)

282 That ramped up the heart rate. Great exercise

Comment #98 - Posted by: Eric at April 12, 2005 5:58 PM

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.

Comment #99 - Posted by: Andy W. at April 12, 2005 6:02 PM

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.


Comment #100 - Posted by: steven stackpole at April 12, 2005 6:08 PM

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!!!

Mike Donnelly

Comment #101 - Posted by: rosceaux at April 12, 2005 6:57 PM

Score: 225
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.

Comment #102 - Posted by: Troy Archie at April 12, 2005 7:07 PM

Total = 289

Box jumps...22-23-21

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.

Comment #103 - Posted by: Reckdenwald at April 12, 2005 7:08 PM

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.

Comment #104 - Posted by: kevin o at April 12, 2005 7:17 PM

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.

Comment #105 - Posted by: Matt G. at April 12, 2005 7:18 PM

286 total
subbed 20 lb db thrusters

18 inch box on 3/4in matt

lost a lot of time getting on rower.

Comment #106 - Posted by: tom b at April 12, 2005 7:23 PM

Surprised myself and decided I had the energy to do this one after my long day.

Thrusters: 30/30/31
SDL: 15/15/17
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.

Comment #107 - Posted by: tedw at April 12, 2005 7:47 PM

Darn it, I have spent 32 years convincing myself I was in great shape. Guess not

Comment #108 - Posted by: Shawn at April 12, 2005 7:55 PM

First workout in 2 weeks, what a shock.

30 min raquetball as warm up
236 virgin score to fight gone bad.

Comment #109 - Posted by: GK at April 12, 2005 8:20 PM

Wall ball 32-22-18
SDHP 17-15-14
Box Jump 21-18-16
Push Press 15 15 15
Row 14-12-10

Total 254

Very dissapointed, found many ways I could improve this, may try again next week.

Comment #110 - Posted by: Grande at April 12, 2005 8:22 PM

First workout in 2 weeks, what a shock.

30 min raquetball as warm up
236 virgin score to fight gone bad.

Comment #111 - Posted by: GK at April 12, 2005 8:30 PM

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.


total: 297
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.

Comment #112 - Posted by: kevin gp at April 12, 2005 9:14 PM

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.

Comment #113 - Posted by: Travis M. at April 12, 2005 9:40 PM

Anybody miss me? I've only been gone for a month...First WOD back and feeling like a BEAST.


TODAY's FGB: 255!!

Hell yeah.

Comment #114 - Posted by: Chuck Pelowski at April 12, 2005 9:44 PM

15# DB Thrusters for Wall Ball
45# O-bar for SDLHP/Push Press
25# DB Swings for Rowing

Considering all that subbing, Total Score=

Comment #115 - Posted by: Rob M. at April 12, 2005 9:59 PM

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!

Comment #116 - Posted by: Ron N. at April 12, 2005 10:24 PM


21" box.
70lbs for sdlhp and pp.
8kg ball

Comment #117 - Posted by: Josh Briggs at April 12, 2005 10:38 PM

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...

Comment #118 - Posted by: Josh Briggs at April 12, 2005 10:40 PM

First time doing FGB 157 + calories, my rower does not count them. Great work out can't wait for tomorrow's soreness to hit.

Comment #119 - Posted by: Matt at April 12, 2005 10:46 PM

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!

Comment #120 - Posted by: Laurar at April 12, 2005 11:35 PM

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.

Comment #121 - Posted by: Davidn at April 13, 2005 12:09 AM


- subbed 9kg DB thrusters touching bottom with DBs for wallball
- subbed burpees for rowing
- SDHP and push press with 30kg sandbag

Comment #122 - Posted by: Christian Lemburg at April 13, 2005 12:46 AM

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
23,18, 21
10, 11, 7
214 total

Comment #123 - Posted by: Alasdair Kirby at April 13, 2005 3:36 AM

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....

Comment #124 - Posted by: Steve S at April 13, 2005 4:58 AM

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.

Comment #125 - Posted by: Michael P at April 13, 2005 5:05 AM

Subbed 20 lb DB thrusters for wall ball, otherwise as prescribed.

Thrusters: 36/30/20
SDHP: 15/12/10
Box jump: 30/30/25
Push press: 22/18/17
Row: 7/10/10
Total: 292

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.

Comment #126 - Posted by: RickB at April 13, 2005 5:13 AM

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.

Comment #127 - Posted by: Ted Zink at April 13, 2005 5:27 AM

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:
2 rounds
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?
449 score

Comment #128 - Posted by: Rod at April 13, 2005 6:25 AM

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

Total: 303

Comment #129 - Posted by: Jay at April 13, 2005 7:07 AM

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.


Comment #130 - Posted by: AndyM at April 13, 2005 7:42 AM

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!

Comment #131 - Posted by: Patrick at April 13, 2005 8:08 AM

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.

Comment #132 - Posted by: Ryan G at April 13, 2005 8:17 AM


Comment #133 - Posted by: aj quirantes at April 13, 2005 8:28 AM

3rd week of CF

20 # thrusters: 35/21/20
sdhp (65 #): 20/14/10
box jump: 16/17/16
PP (65#): 11/12/7
row: 14/9/13

total: 235

way too much rest (not just bt rounds but bt rotation)

Comment #134 - Posted by: clato at April 13, 2005 8:30 AM

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.

Comment #135 - Posted by: saulj at April 13, 2005 9:02 AM

Score: 340

Sub Burpees for rows
Felt good except for the SDLHP & Burpees

Comment #136 - Posted by: Kevin Ayers at April 13, 2005 9:24 AM

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.

Comment #137 - Posted by: Lincoln at April 13, 2005 9:25 AM

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

Total: 267

Had trouble keeping good form on the SDHPs when I got tired, started to round my back a bit.

Comment #138 - Posted by: Chris Mason at April 13, 2005 9:37 AM

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
Total= 229

Awesome WOD.
Used a plastic boiler tank for the box jump.
Which way to the Octagon?!!

Comment #139 - Posted by: James D at April 13, 2005 10:20 AM

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.

Comment #140 - Posted by: Don Stevenson at April 13, 2005 12:36 PM

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.

Comment #141 - Posted by: Ryan Atkins at April 13, 2005 1:04 PM

no calories on rower had to use strokes

total 296/111

Comment #142 - Posted by: T.Rain at April 13, 2005 1:38 PM

20lb thrusters 25/20/21
SDHP 20/15/14
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.

Comment #143 - Posted by: Max P at April 13, 2005 1:47 PM

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)

TOTAL: 214


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.

Comment #144 - Posted by: Rene' at April 13, 2005 4:23 PM

PS--did DB thrusters, not DB presses.

Comment #145 - Posted by: Rene' at April 13, 2005 5:15 PM

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: 21/13/15
SDHP: 27/11/14
Box: 45/15/21
Push: 11/10/11
KB: 23/27/27
Tot: 291

WB: 10/10/ 9
SDHP: 12/ 6/ 6
Box: 18/18/13
Push: 14/10/12
KB: 20/21/21
Tot: 205

We finished up with some KB grinder drills and then 3 each hand of straigh-ups.

What an awesome workout!

Comment #146 - Posted by: robp at April 13, 2005 5:56 PM

212 without row - used jump rope for a minute as sub, any conversion guess
looks like 12-13 ave on rower will use 12

Comment #147 - Posted by: Jeff K at April 13, 2005 6:16 PM

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

Comment #148 - Posted by: J & S at April 13, 2005 7:21 PM

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.

Comment #149 - Posted by: jimc at April 13, 2005 7:32 PM

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!

Comment #150 - Posted by: JC at April 13, 2005 7:59 PM

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.

Comment #151 - Posted by: JC at April 13, 2005 8:08 PM

as rx'ed
55lb thrusters sub for wall ball rest of wod as rxed
me: 315
my buddy:330
tosha: 280
15lb db thrusters for wall ball and 45lb sdhp and push presses rest as rxed.
this group says: sinister!

Comment #152 - Posted by: my buddy n me tosha at April 13, 2005 9:41 PM

JC, jimc

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.

Comment #153 - Posted by: Ryan Atkins at April 14, 2005 4:30 AM

341 points, subbed treadmill for rower.

Comment #154 - Posted by: matt halperin at April 14, 2005 9:54 AM

45lbs thrusters for wallball
45lbs SDHP
18" chair jumps
45lbs push-press
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...

Comment #155 - Posted by: Gally at April 14, 2005 11:04 AM

I did "Fight Gone Raj" today instead.

20lb wall ball
75lb SDHP
20" box jumps
75lb push press

304 total

Comment #156 - Posted by: Rajesh at April 14, 2005 11:11 AM

328 *
sumos and pp w/ #65 not#75
W-Ball was only #10
(but did 'em from my knees)

Nice job PEP!

Comment #157 - Posted by: Rick Ihrie at April 14, 2005 11:15 AM

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.

Comment #158 - Posted by: Dave_mac at April 14, 2005 12:39 PM

Sandy 275 last time, 302 today. Felt just as wiped....

Comment #159 - Posted by: Sandy at April 14, 2005 3:48 PM

242 first time on Fight gone bad
5kg wallball
27.5kg SDHP
7 layer step
27.5kg push press
burpees with pushups

Comment #160 - Posted by: Paul MacManus at April 14, 2005 5:59 PM


Snatch 67x2,72x2,77x2,82x2,87x2,92x2,97x2,102x2
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

Comment #161 - Posted by: LisaR at April 14, 2005 8:23 PM

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.

thrusters 25/10/10
SDLHP 20/12/13
box jumps 25/22/23
push press 15/16/12
burpees 10/12/17

total: 242

Comment #162 - Posted by: Adam B. at April 15, 2005 1:12 PM

215, far worse than my last time

12" box
30lbs barbell (did 20s last time)
Steep treadmill subbed for rows
only wallball as rxed

Comment #163 - Posted by: tlecroix at April 16, 2005 7:29 AM

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

Comment #164 - Posted by: Pat at April 16, 2005 10:27 PM

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.

Comment #165 - Posted by: NANCE at April 17, 2005 4:14 PM
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