Nice

I can set this all up in close proximety except the rower, which is on the other side of the gym--any ideas on a work around for that problem?

What're the big ball balls on the wall? Swiss balls? Wallball targets from hell?

And in other news: FGB. Woot.

any suggestions on subs for the rower

elliptical maybe?

I have the same problem. I usually just sub burpees for the rower. Just as (if not slightly more) brutal, and the score winds up about the same, for me at least.

burpees, brutal but effecive. i'll probably do that

seb, i've got the same problem. i'll sub pullups for the rower

I'll do burpees, ya can't do pull-ups for everything! or can you!

The FAQ's say the sub for rowing is the sumo deadlift high-pull - but of course that's already included in this WOD. Burpees are an appropriately nasty sub, but just out of intereest is there another "official" sub for rowing?

Awesome gym. That setup needs to be in my garage asap.

Sumo Deadlift High Pulls are a good sub for rowing machine.

FGB...YEEESSSSSSSSSSSS!!! a 400 would be beautiful.

Aww geeze, it's going to be one of THOSE workouts...you know...the one's where pukie likes to make frequent, uninvited appearances! HAHAHA, I'm looking forward to this, hope I can stay coherent enough to remember the protocol!

GO ANGELS!!! 5-2 bottom of the 6th!

If everyone takes a look back at the comments from 10/09, you will see who to blame for this.

"Haven't seen fight gone bad in a while......"

Thank you Jan Jeffry. I'll remember this...

Brand new weightroom at Whitney High School in Rocklin California. Mondo floor, flush to the floor 4' x 6' wooden platforms and Chapman half rack make up 10 SST Power Stations. Diagrams on the floor for ladder, agility and speed work. Nothing but balls, bars, bumpers, boxes, bells and bands. An extremely functional 1763 sq. ft. high school weightroom for all athletics and physical education.

May I ask what the application is of the forward roll in the video? That is, strictly for gymnastics or what?

Ahem. "A conditioning program without gymnastics is deficient."

Maybe they'll show up in a WOD- maybe holding a med ball?

Forgive my ignorance, but with regards to the gym in the picture, what are the balls for on the wall...and what are the hanging straps for on the racks?

FGB! Don't fear the reaper, baby! bwahahaha!!

I don't have the equipment available to do a fight gone bad so I did yesterday's workout.

10 rounds plus 7 L pull-ups.

Adam -

I learned the forward roll instincively out of self preservation: several incidents on the football field where I didn't see the hit coming and had microseconds to dive and roll before hitting
1. video camera setup (huge in 1976).
2. chainlink fence
3. A cheerleader, also my girlfriend at the time

I once stepped safely down two of three steps and didn't realize there was a third, automatic reflex had me laying safely on my back on concrete rather than face down with minimum skinned palms, knees and elbows, possibly worse.

Most recently, this past summer playing 3rd base I was chasing a foul ball to the fence and tried to run to the fence before the ball got to it so I could mentally eliminate the fence while I concentrated on the ball. When I got to the fence I 'miraculously' went straight through a 3 foot wide openning in the fence and INSTINCTIVELY forward rolled onto my back landing with my feet at the base of a tree. Hmmm.

In every case I was on my back before I was aware I was doing the forward roll, it happens that fast.

The instinct was ingrained while learning to walk on my hands as a pole vaulter in high school: you have to fall quite a bit before you get good at the handstand/ walk, and you just intuitively figure out what hurts least.

Thanks, Jim. I agree that a good roll is very important to learn, and I do them all the time. I was mainly asking about the specific technique being taught in the video as it doesn't seem very useful outside of a gymnastics setting (with padded floor). The roll that I prefer is the kind seen here:
http://equinox.silentwhisper.net/~chew/TeamUkemiRollTutorial_v4.mov (18 mb, quicktime)

Ye ask and ye shall receive!! Thanks coach. Team Baghdad lookin forward to this one!

I knew your comment would bring on the pain.

Thanks!

total score 247....

what is a Burpee?

Donovan,

My guess is that the big balls on the walls are 'Swiss Balls.' They have applications ranging from stretching to abdominal and balance work.

As for the hanging straps, those racks cleverly disguise pull up handles and the straps are rubber bands used to assist in pull ups. For folks who either don't have full body weight pull ups, or want higher rep numbers than they can get on their own, the giant rubber band assist is more functional than other assisted pull up machines out there.

Beautiful, elegantly simple and clean set up guys!

Being a former crew team member I can say sumo deadlift high pull is probably the best sub for the rower. Make sure to come all the way up on the slide and lift off, then fully extend with your legs before extending with your back and pulling with your arms last. The YMCA has an old rickety erg but I am greedily squirreling away for the new concept 2, the website has a good demo of what form should look like. Good form will get you alot futher in a race an I assume burn more cals and get you more points in this. Your butt and thighs should be feeling it if you are doing it right! I am flexing out of work early today and will be hitting the gym when the fewest members are there so I can run around as quickly as possible from station to station without having to hurdle anyone! I am excited to experience my first fight gone bad!--though I'm sure I'll be hurting after!

site:http://www.concept2.com

11/10/05
deadlift 3-2-2-2-1-1-1
all weights in kg's
60-110-110-120-140-150fail-150 made it and new PB

then onto FGB
32.5kg push press
16kb swing (sub for rower)
20kg thruster(sub for wallball)
24kg upright row
tractor tyre jumps.
round 1= 111 round 2=102 round 3 = 112
for a total of 325

happy days.

Wow, this was a tough one.

DB thruster (25lb): 24, 22, 21
Sumo deadlift pull (45 lb bar): 15, 14, 15
Box jump: 17, 17, 20
Push press (45lb bar): 12, 13, 12
Burpees (w/ pu and high knees jump): 11, 11, 10

TOTAL score: 234.

Lots of improvement to look forward to

Very tough, but fun.

DB w/ 40 lb: 29, 26, 20.
Sumo deadlift (75 lb): 15, 11, 12.
Box jump (a little under 20"): 20, 18, 15.
Push press (75 lb): 20, 14, 12.
Burpees: 13, 11, 12.

R1=97, R2=80, R3=71. Total score=248.

Didn't have the gear for FGB, so did Fran instead.

Total time: 6:31

R1: 1:13, 1:00; total: 2:13
R2: 1:39, 0:59; total: 2:38
R3: 1:06, 0:33; total: 1:39

R1: 7-7-7; 7-7-7
R2: 5-3-4-3; 5-4-3-3
R3: 3-3-3; 4-3-2

Figured i should be able to get sub-6 minutes but didn't even come close. Adding insult to injury, took 11 seconds longer than last time, too.

Thrusters were a bit faster, but PUs were slower. Blaming the mountain of PUs yesterday, but still disappointed.

Fight Gone Bad
051011
Rnd 1 Rnd 2 Rnd 3 = TOTAL

DBThr 20 20 15 = 55
SDHP 20 10 10 = 40
BoxJmp 20 10 10 = 40
PPress 20 15 10 = 45
PullUp 16 12 12 = 40

TOTAL 96!! 67? 57?? = 220




Fight Gone Bad
050412
Rnd 1 Rnd 2 Rnd 3 = TOTAL

DBThr 20 20 20 = 60
SDHP 15 10 10 = 35
BoxJmp 15 15 10 = 40
PPress 15 15 15 = 45
PullUp 15 12 12 = 39

TOTAL 80 72 67 = 219

what was I thinking?!!! I went after 300! HA!'spilled all my juice in the first round. I didn't even want to stand up for the second round. I nearly quit.

what can I say?

I'll be ready for the re-match!

Highly modified 1st time FGB
65lb push press 17-16-15
65lb SDLHP 12-13-13
12kg kettlebell swings 21-21-21
12lb wall ball 4-8-12 (had to walk 20yds to tree for this)
20" box 15-15-16

219 total. Probably been 30 points lower with a rowing machine.
At age 57 I'm proud to have completed it at all. Could not have finished this workout 1 month ago.

"Fight Gone (slightly less) Bad"

30lb DB thruster: 55 54 48
Sumo DL pull (75lb): 34 26 28
Box jump: 32 25 27
Push Press (75lb): 17 16 16
Squats w/55lb KB: 56 60 60

Total: 554

I'm sure this modification inflated my numbers from the real thing, but I lack some equipment. Still, it sure kicked my butt. I went upstairs and collapsed for ten minutes while my toddler daughter read Sesame Street books to me.

30/30/30
15/15/15
20/15/15
15/15/15
25/20/20

300 (give or take 5)

substituted cable row (1 pt per pull) for row machine. no row machine avail.

Very cool, Dan MacD.

mile 1 7:35
Mile 2 8:38

I'm lost the only UFC fighter I have ever seen a picture of on here is the one who couldn't complete the physical challenges in tough enough. So which MMA fighters use this workout? None that I know of.

294, couldn't keep track of each of the reps/calories in the intervals.

Only a 4kg medicine ball was available for wall balls.

I'm wondering if it would be possible to post a exercise substitution link on the crossfit website? I have no clue about web design/html or I'd do it myself. Of course, I think it's great that so many people ask for substitutions; it means we're gaining new converts every day. I assume most of you saw Crossfit listed in the newest Men's Journal under "kick-ass workout".

ouch!

wall ball (subbed 20lb thrusters)
summo deadlift high pull 75 lb
box jump (20" box)
push press 75 lb
row (subbed 45lb summo deadlift high pull)

total = 258

This is my first time posting a comment, I started cross fit about two weeks ago. Today has officially kicked my butt.

Wall Ball(10lb)40-34-31
Sumo(55lb)22-19-15
Box Jump- 21-21-15
Push Press(55lb)17-15-12
Used total gym on highest setting for rows

Dave Campbell, as with many of the questions a new-comer could have on finding CrossFit, the answer to the exercise substition question is on Lynne's CrossFit FAQ:

http://www.mitymous.net/weights/xfitfaq.htm

Maybe it would be easier to find if moved up a bit, but she is right there at the top of the Friends of CrossFit list.
Cheers, kempie

True MMA: Off the top of my head, I've heard BJ Penn and "Cabbage" mentioned on the site before.

What their precise link to crossfit is, I don't know.

True MMA,

Ask the same question at Scott and Gumby’s On The Mat http://www.onthemat.com/home.php or John Hackleman’s The Pit http://thepit.cmasdirect.com/site/view/Home.pml;jsessionid=09192DB2391E86B08D03A1889B7CA87B

If they have time for you, report back here what you learn. Take your time.

Instead of disparaging the performance of others (I don’t know who or what you are referring to, BTW) why don’t you post a score for this workout? If your score is impressive I’ll invite/pay for you to come to Golden Colorado for a public demonstration of your MMA prowess at our seminar.

same subs as last time.

75# thrusters 23/13/10
75# sumo DLHP 25/20/22
20" box jumps 25/25/26
75# push press 25/25/21
burpees 20/15/17

total = 322

thrusters were crap compared to last time, but total was 1 point better.
i'll be adding thrusters to my warmups & rest days.

The forward roll, along with other tumbling moves, are a very important part of the "body management" skills useful in any activity that generates directional movement (velocity) and momentum. In high school gymnastics, I specialized in floor ex, and worked intensively on forward and back rolls, cartwheels, round offs, arabian carwheels, summies, hand springs, etc, and combinations of these, at speed. Particularly important is the ability to transition between the various movements that make up a tumbling routine, and to learn how to control one's momentum while performing combinations.

Gymnastic tumbling was great preparation for when I transitioned into ju jitsu, judo, and jacket wrestling. In addition to helping develop "air mindedness" (the ability to sense the relationship between your center of gravity and the horizon when you are upside down and rotating throught the air), tumbling prepares you to be able to instinctively roll out of situations where you are moving directionally at speed and then are faced with a sudden change in velocity or stability, like a ski crash, bike crash, or a fight. I've saved myself from serious injury on several occasions when my velocity and attitude suddenly and unexpectedly changed, and I was able to safely tumble out of it.

Because I have my own repetiore of tumbling moves, I haven't paid attention to what might be out there in terms of useful gymnastics and tumbling training videos. Maybe Coach or someone could research this and post some useful links?

bad math correction:
score = 312
that's 9 pts worse than last time.

"Fight Gone Bad!"

Row – calories (Calories)
Wall-ball – 20 pound ball, 10 ft target. (Reps)
- Thrusters (2*10kg dumbbells)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)

rower 20/20/20
2*22# db thrusters 25/25/12
75# sumo DLHP 24/21/15
20" box jumps 17/17/20
75# push press 15/16/18

Round totals 102/99/85
Total (as modded) 286

First stab at this and I guess I am a little disappointed. Had a 300 in mind and was on line but completely lost it at the start of the third round. Built it back up but nothing left to make up the score. This and other high octane cardio sessions will need to be frequent friends for a little while.

Cheers, kempie

FIRST 3 RND. FGB
SUB STRICT PULL UPS FOR ROW AND DID'NT TAKE MINUTE BETWEEN ROUNDS
RND1-126
RND2-111
RND3-97
TTL-334
at 45, pretty happy but still can do better

326 as Rxed. Waiting for True MMA's score, and name.

only had 12# ball and a lousy row machine
wb /sdl #75 /box jump/pp 75# /row/ total
rd1 28 15 25 12 10 90
rd2 20 12 25 12 13 82
rd3 16 10 30 13 16 85
tot 64 37 80 37 39 (257)

As rx'd except for 12# medicine ball

207

First time with FGB.

Here are the subs I used:
10# ball threw into air
40# for SDLHP
18" box step ups
12.5# dumbbells (1st round) & 10# DB (2&3) for Push press
Burpees (no push-up, sometimes jump)

Score = 224

Coach Glassman Feb 27th, Bobby Southworth on here, and he failed/quit miserably on the challenge if you didn't get a chance to see it. I emailed both camps you listed and I will await a response. I will do this workout this evening then post my score. I am curious though, why do you not follow the WOD and Zone diet program? It is obvious it works well for quite a few people on here, specifically Nicole, Greg, etc.

However you said to prep UFC fighters, well wouldn't that only be BJ Penn then? Not such a broad statement?

262

Subbed 20lb dumbell squat thrusters for wallball shots but everything else as prescribed. Can't wait to see this one again, cause it kicked my butt. I want a rematch.

As for True MMA...that is why I am fighting, so even guys like him can voice their opinion, however wacky it may be.

Team Mosul

One of the classic, rare and highly anticipated WODs makes an appearance and I am sick! Grrrrr!

1st time Fight Gone Bad= 271 Total
24" box jump
...this after five days in Cancun... ughhh!

I always feel like a crossfit wimp when it comes to FGB ... well, okay, when it comes to many other WODs as well ...

My FGB

8kg WB - 30/30/30 = 90
60#SDHP - 17/20/15 = 52
12" BJ = 25/25/25 = 75
60#PP - 18/20/18 = 56
C2 - 13/12/13 = 38

total - 103/107/101 = 311

I love coach's style - put up or shut up ... and if you can put up, then he's the first to welcome you in the door.

Dan MacD - nice job

245 total 81,79,85 whipped.

WB
Sumo high pulls with #95
Box 21"
PP #95
Sub burpees for rower.

First time with this one. I thought what's the big deal about sloping the sides on the box for jumps when would you miss a surface that big... well when you are tired, can't breathe and getting sloppy that's when. Glad I listened when I was making my box it saved some skin.

Whooo
First time, it is an appropriate name.
275 w/25lb med ball.
Next time. . .

Fight Gone Bad score = 307

Substitutions:
1) Subbed the wall ball with 1 pood kettelbell toss. Same ROM as wallball, but each toss was about 1-2 feet in the air, only lost one ;)

2) Subbed rowing with 1.5 pood kettlebell swings

Here were my scores:
1 pood Kettlebell Toss: 22 - 22 - 19
Sumo Deadlift high pulls: 20 - 19 - 17
Box Jumps (on 22" log): 26 - 26 - 24
75 lb Push Press: 19 - 18 - 14
1.5 Pood KB swings: 22 - 21 - 18

Push Press seemed to tax me the most, maybe it was just that they were 4th though. Felt really gassed in the 3rd round. What a super good workout FGB is! Thanks CrossFit.

I think my choice of substitutions were pretty good, any other recommendations there?

41 y.o. male 190lbs. FGB as Rx=238 first time

First time for the fight gone bad. AWSOME

As Rx'd 289 with no subs, lost about 15 sec per set getting to the rowers.

Lets do it again!

Ok..........hopefully Jeff won't do me by 100 bloody points this time!

Total= 305 (pb by miles)

Subbed x2 10kg dbells thruster for wall ball, everything else as rx'd.

Had 2 others go through their first FGB with me today, they said it looked fun! They won't speak to me now for some reason.....

Deniz total of 254 with 4kg dbells for thruster and 15 kg bbell for sdhp and push press

Mike total of 182 as rx'd

FGB w/subs
2x20# DB Thrusters for Wall Ball
45# SDHP for Row

score: 312

Total - 300

Subbed 1 minute of jumping rope for rowing and gave myself 13 points for calories (160 rev/min.)

Ray

:50 minute spin.. intervals. Then FGB... Uh... not a good idea. Do not know exactly what my score was, got lost in the pain! Somewhere over 200. Probably less than 250. Heart rate 170-180.

Wall ball was more than 12 lbs. No target or decent wall so threw straight up. Substituted 80lb. seated rows for rowing machine.

Favorite workout to date!

289

244 as RX'd. Not as good as last time, but we finally are using a true 20" box for box jumps and not getting extra time to get over to the Concept2.

Feel like crap today. Only got five hours of sleep and my legs are very sore from an hour of trail running yesterday.
This one hurt..a lot... not happy with my performance.

That said my total score improved 13 points since my last go at this workout.

DB Thrusters 30,22,20
Sumo Deadlift High Pulls 75lbs 17,17,10
Box Jumps 27,22,20
Push Press 75lbs 29,16,10
Burpies (No Jump) 13,15,11

Total: 279

day behind...and tomorrow is a rest day for me. Will have to tackle fight gone bad in the future. My times for the last two workouts have been posted on their respective days. Hard not to get frustrated by poor performance, BUT... I am showing improvement AND checked my log. I have only been training consistently and eating in the Zone since 21 September. It's a little early to throw in the towel!! Keep hammering away, and something eventually will break.

Thats sick! Awesome!

*does not follow instructions*

reading through the comments, it occurred to me why my score dropped so bad on the thrusters:
no breaks.

i skipped the 1 min rest between rounds and kept the clock running for 15 min. FGB does not suffer fools lightly.
gotta try this again soon.

FGB strict time, 233 total
WB 21,16,10= 47
SUMO DL 16,14,14= 44
BJ 16,19,15= 50
PP 16,16,16= 48
Row 13,14,17= 44 Felt gone bad!!

FGB 3 rds
377
Only had a 15lb med ball
Everything else rx'd.

Failure to follow intructions! 1 minute break allowed... Duh.... That cost me!

True MMA,

Bobby Southworth is a friend, a tough competitor, and a good person. He’s also a fellow Santa Cruzan. He grew up here in town. Unlike you, he can post to the Internet with his real name, fight like a demon, deal with less than stellar public performances, and is literate. He’s a bigger and better man than you are.

We don’t out clients. But were a UFC competitor to publicly and widely thank CrossFit for fight prep we could drop those names. BJ Penn, Cabbage, Tony DeSouza, Paul Buentello, and Josh “The” Punk Thompson meet that criterion.

Other MA notables who publicly, repeatedly, and loudly support CrossFit include John Hackelman, Dave Camarillo, Cassio Werneck, Garth Taylor, and Cameron Earle.

Your assumptions about my lifestyle and capacities are as confused as your knowledge of MA training and CrossFit.

276 total score:

32-30-27 20# wall ball
13-13-13 75# sumo deads
11-12-14 20" box jumps
23-23-23 75# push press
14-14-14 rows

Mike Joyce,
thats right, brother...just stick with it. it'll come.

cfwu x3

WOD: 349 w/ 7kg ball (15.4lbs) and 2 pulls on rower = 1 pt. (no calorie counter). wall ball was great. push press was pretty great except for last round where form suffered a bit. box jumps were solid. SDHPs sucked...need to work on them. my gym needs a C2. and a 20lb med ball.

i guess 400 was a little overambitous.

Team Ruthless Crossfit Va.

FGB score -405

full ROM on all exercises,HR at 166 @ conclusion.

TRUE MMA-don't go away mad-just go away

JeffT

I am not confused. If crossfit is superior why is it that he finsihed last in a physical challenge?

Spelling has nothing to do with literacy. I now plenty of people who have been to your gym, and yet they find sodas and other junk in your garbage, and honestly your pictures show that you do not follow the WOD or the zone diet you preach.

No quit being so silly and just admit that you do nothing more than experimant on your clients.

Here is my version with what I had at the gym:

DB thrusters 40lb
Sumo DLHP 75lb
Box Jump 20in
Push press 75lb
Burpees

RD1: 85
RD2: 68
RD3: 65
TOTAL: 218

wow was i tired. my muscles are still not there yet. i need to keep at it and get in there more even on days where there seems like there is no time at work. but it feels good. hopefully next time i can turn this into a fight gone good.

People are going through Coaches garbage?

WOD 264. The first time I saw FGB in April I had just found this web site and was learning the routine, and I have been waiting ever since for it to come back around. Thanks, and keep the suggestions coming Team Baghdad (just keep quiet about any 10k runs).

Back to the gym in 1/2 hr for BJJ, hell of a warm up.

Coach's last comment reminded me of a part from the movie Rushmore...

'your mind is as warped as your ear, Magnus.'

nice work, JeffT...you achieved my goal, hehe.

FGB as rx'd 349

FGB 1st time. Score = 211
had to sub for the rower so I did double unders
rnd 1-26,20,20,14,5=85
rnd 2-12,14,15,15,5=61
rnd 3-14,13,20,15,3=65

-Jeremy

"FGB"
Wall-ball – 20 pound ball, 10 ft target. (29/24/25)
Sumo deadlift high-pull 75 pounds (13/14/12)
Box Jump – 20” box (25/24/22)
Push-press 75 pounds (19/16/16)
Row – calories (20/17/14)
TOTAL=290
Last was 288 with 2x 20# db thrusters and 45# SDHP for row.

my fight gone bad
2 1pd KB thrusters
1.5pd KB swings(2-arm, 1-arm,H2H)
1.5pd Turkish getups
Lateral jumps over heavy bag
floor bag striking and positioning

Did this WOD after joint mobility and then taught BJJ for 2 hours. Totally wiped out. Getting the owner of the academy in shape for his next fight. Have put him through different variations of FGB. Thanks coach and the rest of you guys that make a positive impact. I guess even the negative ones motivate me, too.

True MMA- I see you fishing. It is very easy to criticize and try to discredit. Don't let all your negatively consume you. If you want to beat your virtual chest go to one of the MMA forums. There are plenty of keyboard warriors that are into tearing others down so they can build themselves up. Crossfit has a high standard of professionalism and kindness. This community is made up of generous people. We do not beed to tear each other down. True strength is helping others move up along with you, not pushing them down.

cfwu x 3

Sempai Barney, if you're reading this... It's time to start posting!!

FGB - 337

Went for a good form and time management. Finally felt my quads working on the push press. Missed a few workouts due to work last week and I feel it. SDHPs also felt good, kept the bar close to my body and worked the hams & glutes.

Hey "True MMA" why are you stirring the gravy? Somebody kick you off their website so your bringing your bad attitude here? Don't let Matt G. find out, He'll rip you a new one (and with no misspellings either!!)

33/33/31
20/18/16
25/25/22
18/17/15
ran 30 sec out and back (4min/K pace)

That was so bloody intense, by the end the floor was covered in sweat, my whole body was dripping it constantly from round two onwards.

320, i'm quite chuffed with that!

That was so bloody intense, by the end the floor was covered in sweat, my whole body was dripping it constantly from round two onwards.

320, i'm quite chuffed with that!

OK, 5 days in cancun just about killed me, first day back and it was a 'fight', tx coach, thats why we love~you.

267 as rx'd, 41 better than the seminar I'm stoked.
sdhp 30-25-20
box 15-15-15
pp 25-20-20
row 15-14-13
wb 15-12-12

Executed the "JT" Wod @ 17:11.
- Additional military sit-ups and back extensions.
- 1-1 hoops practice.

FGB. By far the baddest mofo WOD I've done in my one month in CrossFit. Subbed 12# Med Ball in WB.

75# SDHL = 25, 25, 25
WB = 25, 25, 25
20" jump = 20, 20, 20
75# PT = 22, 17, 15
CII cals = 14, 15, 15
Total FGB = 308
Finished with 30 min. Stationary bike.

"True MMA", there is no "best" cross training workout for any sport, although if there could be, CrossFit comes pretty dang close. It certainly works well for me as my gains are self-evident, and evidently for the others that routinely follow the WOD and post here. You know, if you don't like CrossFit, don't do it. And you may not know this, but a normal person doesn't pick through other people's garbage, even if you did so in a misguided attempt to prove to yourself that you are not a total tosser. You and your negative waves don't belong here. Go away.

Thrusters (40lb) 29-26-20
SDHP(60lb) 22-18-16
Box Jump 24-21-18
Push Press(60lb) 25-24-22
Row 25-23-21

334

First FGB but i was pretty happy with result.

Will post when I do workout on Thursday at CFN, I have a buddy from the muscle gym of my youth showing up and FGB is my very favorite Crossfit baptismal workout, welcome to the fire.
Quick question to you Santa Cruzans: I have only been to Santa Cruz once, had a good little workout at HQ on a Saturday morning. However, I am puzzled by the second reference to people going through Coach's trash in the last couple of weeks.
I know you guys surf a lot down there. Is dumpster diving another popular sport in Santa Cruz? Is Coach's trash a local hotspot for this new cutting edge sport?
Please fill me in on this new fitness/sport craze. Are there rules? Are you tested for spelling before you get to go in for your first dive? Is a PADI or NAUI certification required? I would like to be cutting edge and bring this new past time to Seattle.

I believe "True MMA" is the same angry young man that occasionally pops-off in the comments section because he's pissed Coach likes beer. It's so odd what flags people choose to wave.

Simmer down, bro.

-D.

wall ball(8lb)
sdhp(20lb DBs)
box jump (12")
PP (20lb DBs)
Row (cals)

Round 1=83
Round 2=81
Round 3=81

Total=245

Substitutions: 27lb. med ball, 8' target; 55lb. DB swings instead of rowing.

103/87/88=278

That was brutal; I think 5 rounds would put me 6 feet under. Next time I break 300.

This was a tough one, almost puked 3 times, The sumo deadlifts and the push/press were the hardest for me. This is my 3rd full crossfit workout and it is truly a humbling experience, cheers

Except for maybe three a days in high school football, I can honestly say that I've never been "owned" by a work out before...good lord.

HAD to settle for 5 minutes of jump roping instead of the rowing (Crossfit - day 2)...probably went out a little too hard in the dead lifting, lesson learned. It's good to feel the muscles I worked out after working out..feels good

353

wanting 400. will push harder next time
nice workout

mmmmm,

beer. . .

Just had to post my buddy's results before doing this later myself:

Ian: 250

With a pukie finish. His first session with the clown after about a month of CF. I am so proud.

True MMA: SHHHH! don't tell anyone that Coach is TRYING NEW THINGS with his athletes! Geez, do we want the whole fitness world to realize what kind of amazing results we are getting by trying different exercises and training protocols?

As far as your comments about Coach's lifestyle - I hear Jesus drank wine (it might just be a roomer though).

Hi all,
Workout as follows
Lisa Clean and PP 15 kilosx55,50,47 (each set@5 min. interval; one rest between sets).

Jon Clean and PP 30 kilosx150. Duration 14:30. Average HR 162 bpm (4:30 minutes were above >170 bpm). Bdw. 80 kilos. I'm pooped...

"Spelling has nothing to do with literacy. I now plenty of people who have been to your gym, and yet they find sodas and other junk in your garbage, and honestly your pictures show that you do not follow the WOD or the zone diet you preach."

This is one of the funniest things I've read in awhile. Almost covered the computer monitor in green tea!

Karen - on my 5th week of the Beginner's Workout

Addition,
Cleans were done from the hang below the knees.

subbed 2 x 10kg dumbell thrusters for wall ball
rest as rx'd

score 321

up 15 points formlast time doing this at Brand X

Get over yourself "True MMA"

278
In my garage
Subbed burpies (my archnemesis) for rowing
Used lumpy blob for med ball tosses

Get Some...Rest 1 minute...Go Again!
Lance 425
Alan 442

true mma what are you trying to achieve here. Slamming on coach and crossfit isn't going to turn people away from it and if you don't believe in it than you certainly don't have to train here. If you watch mma you know that BJ Penn is a big fan of crossfit and that Buentello was wearing a shirt with crossfit on it at a previous ufc. Also if you watch the ultimate fighter season 1 again you'll hear that bobby hadn't come into the season in the best shape. He said he was much heavier than normal and not in the best shape he's ever been in because he had some time off not because crossfit doesn't help get him in shape. On top of that I don't see very many strength and conditioning coaches out there that would have a problem with crossfit. I'm studying to become a strength and conditioning coach at school and from what i know of physiology and what I've been studying crossfit is a very sound program. I've made improvements on overall strength and conditioning on it whenever I've stuck with it. So I guess in short either do the workouts and find out for yourself or else go find something you do think will work and stick with that instead.

Okay, here we go:

WB Total (16# ball) - 72
SDLHP Total - 55
BJ Total (18" box) - 91
PP Total - 120
Row Total - 56

SCORE = 394

Now for the details. Had to use a 16# ball because that was the heaviest I could find. Used an 18" box because the next one up was 36". Went at a pretty steady pace for the first round, but then the bottom fell out so-to-speak. Ended up taking a few sips of water and about a minute break between stations. I was surprised at how tough the SDLHP were, legs and shoulders started burning almost immidiately. Great workout! I look forward to doing it again and see if I can improve, or atleast go all the way without having to take a rest.

instead of fight gone bad I did the steve maxwell kettlebell circuit from pavel's kettlebell book.

All with a 54lbs special made kettlebell with a 2" thick handle from detroit barbell
-20 swings each arm
-10 militarty presses each arm
-10 clean and push presses each arm
-10 cleans
-5 side presses each arm
-10 1 arm overhead squats
-20 alternating jumping lunges
-25 sumo deadlifts
-10 wrestler bridge presses each arm
-5 turkish get ups each side

17:20 a new pr

Don't argue with a fool; you'll never win and someone listening might not know who the fool really is.

Subbed DB thrusters (20 lb DBs) for wall ball, otherwise as Rxd. Score: 187, 20 points better than my previous best. Did not meet Pukie, but I did find it advisable to lie on the floor of my garage for a while after finishing ;)

I have no problem whatsoever believing that this is an effective workout for MMA fighters who need to be able to go balls to the wall for three to five 5-minute rounds.

ball = 15 Lbs
bar = 45 Lbs
subbed reps on cloth jump rope for ergometer

watch stopped halway through last set of thrusters

score = 360

FIGHT GONE BAD
Wall Ball (16#) – 31/23/19 = 73
DL-HP (75#) – 18/14/14 = 46
Box Jumps (20”) – 13/16/18 = 47
Push-Press (75#) – 15/10/11 = 36
Jump Rope - - 110/117/123 (37/ 39/40) = 116
(SUB FOR ROW) - # divided by 3 = reps
* not a great sub, I know, but oh well...
TOTAL SCORE = 318

first attempt at FGB - pukie almost made an appearance and quite honestly, I was at the breaking point on several occasions (but, I sucked it up buttercup).

True MMA - I am a high school teacher/wrestling coach and strength & conditioning freak. I am currently preparing to take (and pass) the CSCS course. Rarely do I even post on here (although I read the comments every day). However, your comments have lit a fire under me.

CrossFit is, by far, the closest approximation to the demands of high intensity sports I know and follow (wrestling/mma). Using Bobby Southworth as an example of "why crossfit doesn't work" is akin to idiocy. There were many other reasons why he came into TUF 1 out of shape. Furthermore, Coach "experimenting" on his clients - isn't that what all great achievements/programs began as - experiments? People thought Einstein was an idiot - look where he ended up. I've found in life people are in one of two groups: people who make themselves feel better by pushing people up or people who make themselves feel better by trying to pull others down. You, sir, are the latter.

That fight sure got out of hand fast...

No equipment for FGB so did DLs, Clean/Press, and Front Squat. Seems like the equipment for FGB would make a pretty nice start to a home rig.

First time as a group we did FGB... subbed burpees for rower. Straight through all 5 stations with a 1 minute break in between sets for 3 rounds. Pukie almost made an appearance during last set of burpees... Thanks for the burn...

134

First time the whole team did CF together, Guys liked it! Subbed row with burpees.

17.5 lb ball
and cut weight on the bars to 55 pounds, but still had a good workout.

sorry no scores I need to make a better scoring sheet system.

WOD-rd 1-141
rd 2-137
rd 3-148
total-426
I didn't do any rowing, and didn't sub anything for them.

Subbed 20lb. thrusters for wall ball, and burpees for rowing, for a final score of 339. 26 points better than my last, 11 points shy of my goal.

Get some...Go again...

Didn't keep score, but did the three rounds, subbing burpees for the row. Feelin' a little beat, but feelin' good.

We subbed dumbell snatches for rows. One snatch each side equalled point.

J NANCE: 96/75/78 = 249

C LITTLE: 80/65/61 = 206

Chris- I am feeling stronger after two sporadic weeks of WODs. My lower back problems are slowly disappearing. Thanks CF and John for helping me stick through that rough first week.

Knew that would ruin me, and it did. My notes show this is actually my first FGB - for some reason I thought I had done one before.
Subbed 20# db's for wallball, and I gave myself a full minute on the CII ergometer because of the 20 second or so transition time between my weight station and the rower.
Rounds of 101, 83, and 77, for a total of 261. Not bad, though a little disappointed that I didn't approach 300. There's always a next time.

Tariq

294...subbed 45lb SDHP for rows, as gym has no rowing machine...took this one out to the bball court...beautiful cool and overcast day...perfect crossfit weather...
if coach is indeed experimenting on us, then count me among those proud to be one of his lab rats...

FGB WOD results as follows:

sub'd 45# thrusters for WB:30,25,25
Sumo deadlift highpull 75#:30,24,25
24" box jump :22,19,16
push press 75# :25,29,16
burpees w jump :15,9,11

TOTAL: 321

wu on bike 10 mins.

"FGB"

wall ball 28 25 20 73
sdhp 18 15 18 55
box jumps 18 15 18 51
push/press 14 15 15 44
burpees 14 14 15 43
total= 266 35 point improvement..

272, subbed burpees for row.

I really, really like this workout. And I'm so close to 300 now, I can taste it. Not stoked with this performance, but not disappointed either, seeing as it is ~50 points better than last time.

The WOD was very intense for Group Moffett. To the coach and the CROSSFIT Team this was a great workout for CROSSFITTERS.

FGVB

Fight Gone Very Bad: I knew I'd have to sub due to a torn rotator cuff, but this was ridiculous. Subbed 20lb one-handed snatches for wall ball, and pushups for the push presses. I completed round 1 with an 86, but realized that I couldn't do SDHPs. I subbed AbMat situps for round 2. (clock still ticking.. one minute break) That was going well, until I got to the C2. On my fourth pull, I pulled the handle and chain right off the flywheel. Swear to God. Finished that round with a few burpees untill the bell went off. Round 2 = 92.(clock still ticking)Subbed back extensions for rounds 3-5. At least I did the same excercices each time...

FGVB:..........round3.....round4......round5
1-arm snatch:..20.........19..........22
situps.........18.........21..........24
box jump.......23.........24..........27
pushups........23.........24..........30
back xtension..24.........30..........35

rounds........107.........118........138
total= 363

Mike Donnelly

Bit late posting this one

313

That was a fun and enjoyable workout.
For future comparisons by myself, I need to improve my push press

Thanks Crossfit

I think I lost this fight!
...used a 45 lb barbell for sdlhp and push press...way too much for puch press!
used an 8 lb medicine ball for wall ball-it took a bit to get used to the motion.
wall ball: 12, 15, 21
SDLHP: 10, 8, 12
box jump: 11, 14, 13
push press: 9, 8, 8
erg calories: 22, 16, 18

for a grand total of: 197

next time I will kill that score at the rate I feel I am improving.

ugh, fight gone really bad...

108/80/70 = 258

not too good, considering i'm doing my first cage fight on the 22nd of this month... c'est la vie...

Fight Gone Bad
284
Down some from last time, and I know why. Subbed Burpees for row this time, cause I did this one in my garage. Rowing is def stronger for me.

FGB was second of the day. Morning I did 3 x Crossfit warm-up, then
O.L.A.D Rows
7 sets of 5, 170lbs

Steveo

Was pretty beat today after work, before my workout. Spent all day on the boat diving, trying to drill 4" holes in to some of the hardest coral around. Not to mention all the sandbags we had to move on the surface and the bottom. Anyways... Get some go again! FGB, My first dance w/it. And it kicked my ARrssss!!! Awsome!

CFWU x3
WOD 306

20lb DB Thrusters(Wallball Sub)34,24,21
SDLHP 27,15,15
Box Jumps 21,25,21
PP 22,18,15
Burpees(for Rowing)14,18,16
Form got a little sloppy at the end.

TrueMMA, I was going to throw out my opinion of your ramblings... But then I remembered what the Bible said about dealing w/fools, and how many times it's brought up in the book of Proverbs. Simply, if you don't like it or believe the results. Leave.
...Looking in the trash for junkfood evidence? Come on bro.?.?

2x20# DB Thrusters: 33/34/26
Sumo DL High-pull: 23/17/15
Box Jump 17" (:-P): 21/18/17
Push Press: 23/21/19
C2 Row: 13/14/15
Total: 113/104/92 = 309

Wife:
35# BB Thruster for Wallball (25/22/20)
35# SDLHP (25/21/22)
15" Box (26/26/25)
35# Push-press (20/17/18)
Bodyweight rows on rings - Cal count on HR Monitor (6/7/7)
Total: 287 (PR by 15)

254 slightly modified.

Wall ball 12# ball
No Rower so I used my bike trainer.

I had to take several breaks mid round so there is plenty of room for improvement.

Next time I'll shoot for 284. Hopefully I'll have a 20# ball by then.

253

45# bar for SDLHP and Push-Presses, 10# for wall-ball, burbees for rowing.

212

Wallball 20#@10'=56
SDHP 75# =43
Box jump 22" = 26 (ugh! Pukie kept comin')
Push Press 75# =52
Row=35

For the record I like to experiment on myself.

8' wallball: .....31...25...23
75# SDHP:.....14...14...14
18" boxjump:..23...20...21
75# pushpress:.14....8...10
Row cal:...........12....11..11
.....................94....78...79 = 251

291
I feel this is a big improvement over the April score. Although I didn't break 300 (as I claimed to myself), I did up the weights.
April: 15lb db's for thrusters, 50# for SDLHP and PP
Now: 20lb ball for wall ball, 65# for SDLHP and PP

According to the Naval Observatory, the sun just went down on the West coast and someone's times are missing.

Subbed 45# DB Thrusters for Wall Ball and Bike for Rower. Scored 185.
I thought this was pretty good for a 53 year old who's only been here for a bit over a week. I thought I was going to see Pukie a couple of times. Sweat was dripping everywhere. FGB definitely kicks ass.

True MMA,

Come on down to AKA some of the Crossfit guys might like to have a few words with you,.

Rowing was done on a total gym, and I divided the reps by 2.
20 lb db thruster 28 22 22 72
75 lb sdhp 15 15 15 45
20 in box jumps 17 16 15 48
75 lb push press 17 18 17 52
row 36 30 33 50
total 267

213 FGB w/xfitnyc, subbed burpees for rowing.

by the way, True MMA...
What's it like to be so tough, so fit and so dangerous that you can't even use your own name? are you in the witness protection program?

Chris Farsnworth, if you can make it to our seminar in Colorado next month, it would be an honor to have you there as my guest. Your contributions to this community are recognized, your tolerance and patience are what makes this crew what it is.

Greg

236

wall ball 20# 10' = 68
SDHP 75# = 40
19" box jumps = 60
push press 75# = 38
burpees = 30

CD(True MMA)

It has come to my attention that you have been spouting off on other websites that you are an Operator (CCT or PJ). This concerns me due to the fact that I am a PJ and no-body knows you in either job I have mentioned. I also understand that you are stationed at a facility that has no PJ's or CCT on it, which makes me wonder if you are using handles like True PJ.

I would suggest that you take your childish games some other place, and stop using Uncle Sugars (Uncle Sams) computers to harass and lie to people.

It would also be my suggestion that you be proud of what you do whatever that may be. Give Crossfit a try and you may be able to become a PJ or CCT and raise your self-esteem.

If you are unable to do this I may make it my NCO duty to report what you have been doing on Gov't property as fraud, waste, and abuse.

BW 194

Subbed 20lb DB Thrusters for Wall Ball.

20lb dumbbell thrusters: 30, 22, 20
SDHP 75#: 25, 22, 15
20" Box Jumps: 25, 24, 18
push press 75# 30, 25, 20
Erg 25, 23, 25
total: 349

First time for FGB...score 239

row........20 20 22 = 62
wall ball..17 16 11 = 44
sumo dlhp..13 12 12 = 37
box jump...17 17 19 = 53
push press.15 15 13 = 43

round 1 = 82
round 2 = 80
round 3 = 77

Notes,
sub'd 2-15# DB thrusters for wall ball
used 2-35# DBs for Sumo DLHP and push presses
Would be better to do this with someone pushing me on and keeping score.

Me: 235
mods: 65# SDHP, started w/ 65# for PP--dropped to 45# because I suck, and burpees instead of row.

Tracy: 185
mods: 10# WB, 30# SDHP, 12" box jumps, 30# PP, burpees

First time with FGB, and won't be soon forgotten

242 Total
Subs:
40lbs DB thrusters each hand for wall-ball shots
45lbs BB Sumo deadlift high-pulls for rows

I think I read the sub wrong in using 40lbs DB's per hand for the wall-ball sub. It hurt me bad.

212
looks pretty wimpy compared to all the upper 200's and 300's.
killer workout for me though... did it after an hour of racquetball

Subbed wall balls for burpees: 14, 9, 8
Sumo DL high pull 75#: 10 then 55#: 9, 8
Box Jump: 10, 10, 7
Push press 75#: 4 then 55#: 8, 5
Seated row 120#: 23, 25, 18

oh for a complete total of: 168

So we now (sic) the true identity of True MMA.
Well Mr. Drake, let me share the wisdom of a junior high English teacher. Something I tell my students (the ones who were not born here and English is their second language):
Good spelling (read-habits) is, in no way, a sign of higher intelligence. In fact many brilliant minds couldn't spell their way out of a paper bag.
That said, the surest way to be judged an incompetent is to misspell homophones and confuse the words "know" and "now." My 7th graders do that all the time.

and they score around 250 in FGB.

Get out of the trash my friend and cut the static. Besides, how did you find the beer cans in and amongst all the Starbuck's cups??

Coach, next time I see you, the tea's on me.

Still waiting for True MMA's FGB score? I think Mike scared him.

304! At the seminar it was 228. Thank you Coach and Lauren!

Carol at CF HB was a good sport to run us through it (Steve from Sta-42 represented with gusto!).

Great job Dan MacD; you motivate!

Oops, had two days of comments open. Posted to wrong day (meant for Wednesday). Sorry about that.

303 as rxed
lower than last time, but better form. feels like an improvement.

Wow...

What a workout before a much needed rest day.

substituted dumbell thrusters for wall ball shots.

30lb dumbell thruster (26, 25, 23) 74
20" box jumps (29, 24, 26) 79
Sumo deadlift high pulls (20, 18, 17) 55
Push Press (27,25, 20) 72
Row (reps not calories burned) (29, 22, 23) 74

Total Score = 354!!

"True MMA",

Perhaps some of the "many people you know" who you say have been to our gym and supposedly "seen such things" would like to chime in to back your comments.

...Or would they all have the same IPO?

Besides, ...no client, trainer, guest, or individual who has ever walked through the doors here at CFSC is allowed to use the trash cans. Coach is the only one who is ever allowed to throw anything away. Any of the aforementioned individuals, other than Coach, caught throwing something away in a crossfit trash can, such as a teenagers empty diet soda bottle, would immediately be banned from CrossFit for life after being forced to do FGB for 5 rounds without rest. Trash cans are for puking only! *lol*

...But seriously now....

Since you stated you are going to do FGB today anyway, why not video your efforts and send us a copy so as to validate
your score, and, if stellar, get a FREE TICKET to our next seminar where, as Coach mentioned, you could give us a public demonstration of your MMA prowess, or, perhaps just learn a thing or two and maybe even offer something of value to the community.

That said, I also like TSgt Mike Malloy's comments of; "It would also be my suggestion that you be proud of what you do whatever that may be. Give CrossFit a try and you may be able to become a PJ or CCT and raise your self-esteem."

Perhaps I am out of line in saying, but you, "True MMA", certainly don't sound like an Operator. Every Operator I have ever met, (regardless of rank, gender, race, etc), has been an outstanding individual whom I have the upmost respect for and feel blessed to know.

...They have all inspired me to be a better man.

To the rest of the CF community; outstanding work on FGB!!! This community inspires all of us here at CFSC.

Greg Amundson and I did 3 rounds of FGB Saturday morning, so we skipped this today. We also, (due to Deputy Amundson's; "Hey J-Dog, I've got a great idea buddy..."), eliminated the 1 minute rest between rounds. So, 15 minutes straight. (JC; you were in good company, Sir.) Greg scored a 359 and I, a 265. I only missed my goal by a 100 points. *sigh* Amundson's FGB PR is a 435. (Apparently that "1-minute rest" thing makes a bit of a difference.--*lol*)

Keep up the good work everyone.

J-Dog

"The wrought iron thinks itself needlessly tortured in the fire, ...the tempered steel blade knows why."

I only had a 12lb medicine ball and no erg so this is what I did:

Wallballs - 87
Box Jumps - 72
Sumo Deadlift High Pulls - 40
Push Press - 57
6 x 100yd Sprints

Uh, ...I meant "IP". ...Still a little "off" after todays wortkout with Amundson. *lol*

Crossfit Tikrit:
mfbunch: subs: 20 lb thrusters
45 lb sdhp
box jumps as prescribed
45 lb push-press
burpees
320 total, even after the subs i thought i would die! good workout
joeyd slept in, will post later

344, really tough stuff...

wall ball subbed 10#, only size available | 32/27/23 = 82
SDHP 75# | 15/13/13 = 41
20" box jumps | 20/20/25 = 65
push press 75# | 15/17/10 = 42
burpees | 11/10/12 = 33

grand total = 263

wall ball subbed 10#, only size available | 12/18/18 = 48
SDHP 40# | 11/13/11 = 35
16" box jumps | 14/15/17 = 46
push press 40# | 13/12/12 = 37
burpees | 8/10/10 = 28

grand total = 194

hey true mma,
my name is mad dog. i am alittle crazy. i think you should call me at 239-5727. since you are also obviously crazy we should get together and spar.it would be something we'd remember for a long time.
fond regards

First FGB, 3rd day Crossfit....

20# thrusters
75# sdhp
19" box jump
75# push press
50# seated cable rows

total: 265.......

ouch

281
1st FGB
my metabolic conditioning needs work!

20lb db thrst - 25, 25, 20
sdlhp - 20, 15, 15
20" box j - 15, 18, 15
pp - 25, 22, 20
burpees - 14, 15, 17

99, 95, 87

Fight gone bad? Fight Gone All Wrong

10# wall ball 22,25,15=62
75# SDHP 29,22,20 = 71
20" box jumps 38,32,35 = 105
75#,75#,60# Push Press 20,17,12 = 49
Spinning (avg 20) = 60
= 347
Hardest 17 min of my life. Love it!
Hooked

Still waiting...

1st time fight gone bad
40 lb thrusters
Sumo deadlift high-pull 75 pounds
Box Jump
Push-press 75 pounds
Row – calories
score was 276 and I sure as heck didn't do it in 15 minutes....
I have been lifting for a long time and thought I was in pretty good shape, not so much I have found out. Plan on being in the best shape of my life by my 40th in January.
Thanks to coach and the community.
Cheers!

Coach,

Thank you sir! I am very much honored by the invitation. Unfortunately, it's unlikely that I'll be able to attend, but I will be continuing to do the WODs regularly. I thank you also for making this site and this training program available. I very much doubt if there is any better system out there for the stated goal of being able to respond to any and all physical challenges.

I also appreciate your continuing our earlier discussion, and have been considering the points raised in your last post.

Chris

just figured out that my 212 wasn't bad...i neglected the 1 minute rest break between rounds ;)

133
114
120
= 367
sub'd 15lb ball, 45lb SDHP for row

210

subbed seated row for rowing, but everything else as prescribed.

only got through 3/5ths of the last round before dying.

Next time I'll finish!

My gym just got a C2 rower in the last week, so I was psyched to use it for FGB. Unfortunately, some dude on a slow boat to China was using it, and still was when I finished FGB. I'm excited to use it, but could be tough to get on for interval WODs.

Wall ball 29/25/29
SDHP 19/15/12
Box jump 29/30/26
Push Press 19/17/21
Kettlebell 25/15/15

total: 326

FGB

subbed thrusters with 20lb dumbbell in each hand for wall ball

subbed pull-ups for rowing

215--I have been owned.

First FGB, terribly painfully fun.

Total= 232.

Can't wait to do it again. As long as it's a while from now.

A day late, as I am in Alaska for a couple of weeks.

268 - a little dissapointed, shooting for 300

Sub'd DB swings (35 lbs) for the row and 25 lb DB squat-thrusts for the wallball.

Thayer: 223(2ft box,45lb pull& press, 6kg ball)
Talissa: 306 (2ft box, 45lb pull&press, 6kg ball)
Sheila: 272 (1ft box, 45lb pull, 5kg DBpress, 3kg ball)
Almost got to see Pukie!

Yeah piss off truemma

FGB: 260

Subbed 20lb DB thrusters for the wall-ball and pull ups for the rowing. My workout partner counted off reps for me, ignoring anything that wasn't perfect form and to full extension.

First CF in a while, what a day to start up again.

Wall Ball - 22,18,17
Sumo DL - 15, 15, 15
Box Jump - 15, 15, 15
Push Press - 11, 11, 10
Row - 14, 14, 16

Total: 223

First time with this WOD. Done after an hour of martial arts practice.

201

No excuses, but I will give my excuses anyway. First time doing wall balls. Used at least a 20# ball and wasn't sure what to expect. Took about half a dozen reps before I managed not to drop the ball. Wall balls were done in a courtyard area as there is nowhere to throw it inside the gym without hitting a light fixture or something. It's about 75' from the courtyard to the rack for SDLHP. Next three exercises were done without needing time for a transition. Lousy form on push-press. For some reason I forgot the push, and all reps were presses. Could have done better there. Then it's about a 25' to the ergometer for rows climbing through and over machines to get there. Used the minute break to record my score for the round and walk outside for the next round of wall balls. This is the permanent arrangement for this WOD so it's going to take some time to get that score up. I'll be looking forward to the next time.

Subbed 2 20lb db for ball, push press was w/ 45lb bar only; screwed up and noted meters not calories for row, so no total score. oops.
Wall: 25,20,19
Sumo: 18,18,16
Box: 25,20,17
Push Pr: 20,20,30
Row: 250,250,260 meters

Crossfit Cisco SJ

Gonna die. Pukie is very, very near.

Brand - 249. Got stronger each round. Awesome.

Jonathan - 281.

JK

I'm willing to bet my FGB results are posted before Mr. TMMA's. Due to scheduling redux, I get to do this tonight.

yea.

This note from True MMA came to my desk this morning. I wish Mr. Drake triumph over his "problems" and accept his apology.

Hello sir, my name is Cassidy Drake so that it can be clear from the beginning. I would like to sincerely apologize for my behavior on your website. If you don't accept my apology I can't blame you really. I acted like a complete clown and asshole, and I am very sorry for subjecting your community to it. BTW I scored a 321 on that workout, but none the less, I made a fool of myself and I let my problems become yours. Again I sincerely apologize and I wish you good luck in the futre and the growth of crossfit.
THanks for your time.

254 pts but only had a 10lbs ball but I tried to through it as high as possible and I did the SDHP's and push presses with only 65lbs because I didn't have my 5lbs weights. And I used a little higher box to jump on. never the less awesome work out.

Warmed up with some deadlifting (225x5, 250x5) and some planche and lever work.

Did a slightly modified FGB. Bodyweight about 150lbs.

Push Press (75lbs) : 56, 38, 35
Burpees (pushup and pullup): 11, 9, 7
Wall Ball (Only 12lbs avail.): 24, 17, 21
SDHP (75lbs): 25, 17, 18
Box Jumps (24 inch): 27, 27, 36 (knew the end was near ;)

Total: 368

Been crossfitting for about 8 months, but circumstance always prevented me from doing FGB. Glad I could finally give it a shot...Made the bike-ride home from BART on my rickity old one-speed a bit of a challenge!

Glad to see true MMA owned up to his actions. Something to be said for that.

No access to C2, used old Bowflex in rower
mode set at 80 lbs. Had to count reps per minute
instead of calories.

Wallball- 103
SDLHP- 57
Box jumps- 55
Push-press- 81
Rower- 93 reps
Total- 389

First time for FGB. First round seemed not so bad. Really wanted to quit half way through third. 272, subbing burpees for rows (bad idea). Box jumps and burpees really dragged it down.

257

Subbed SDHP with 45# barbell for rowing, adding reps into score.

Every day I am glad I quit the beginner workout and moved on to the fun stuff. That said, I HATE WALL BALL! (or maybe my ball is just to heavy for me right now)
FGB:
18.5# wallball 14, 13,12
45# SDLHP 17,17,17
8.5" box (all I could find) 20,20,20
45# push press 22,20,16
8-count burpees like I learned in bootcamp, with a pushup and jumping jack. 5,7,8

Score: 228

In the "futre" Mr. Drake may want to be honest about his scores, 321 my A^%

First FGB (done on Wednesday 10/12/05 AM)
Total points = 201...(Goal was 200!)
BWT=242
Only sub was burpees for Row
Can't wait to see how I improve over the coming months.

Youngster stood up and took his medicine. Good start. Just keep doing CF kid.

Great TMMA aka Mr. Drake (like we didn't know who he was to begin with) gets his score up before mine.
Threw a 25lb plate up for wall ball and my box jump was about 19" (used the highest bench I could find).
Score 269. Legit. Third round caught my wind and went after the mutha.

Larry,
Nice job on the call out! Drake should have videoed. But if Coach says he accepts, I can't question.

Can't wait to throw my body at this one! I'm about, oh, 13 WODs behind. So it won't be for a few weeks, but I am eagerly awaiting my chance.

As an aside, I wish Greg A. would post his scores on every WOD. The guy is a complete animal and an inspiration to me. Videos of him tearing through the benchmark girls and guys would be spectacular to behold. Just a thought...

BW=205, sub 23 pound ball, row on health rider v. Concept II
WB 25 25 20
SDHP 22 23 22
BxJmp 19 13 11
PP 17 15 16
Row 14 16 17
Ttl 97 92 86 275 first FGB

Coach----

This is the last time I suggest anything......3 bars of death, uh humm...

Bagdad Five-0 (formerly know as Team Baghdad)

Subsituted Burpess for row. Whoever suggested that is not a very nice person. SPC Ellis joined us for his first official Crossfit WOD. Nice time to start, huh? He, SPC Terry, and SGT Teas all finished the bodyweight 1 mile shuffle. All completed, SPC Terry's was best with 16:29.

FGB:

SGT Harris: 311
SGT Teas: 309
SPC Terry: 330
SSG Rose: 319
SPC Ellis: 263 (Pretty good for first workout!)

J. Holmes,

Check out the crossfit dvd for sale. It has a lot of the CF "Allstars" doing some of our 'favorte' workouts.

FGB: 362

day late

Damnit I wanted 400, got 420 last time. I wasn't feeling 100% before, but this time I wanted to make sure I focused on form (full lockout, etc). Subbed 20lb db (x2) thrusters for wall ball. Subbed SDHP with 45lbs for rows. I realize that I I would have had a lower score if I used a CII rower. I don't think there is any way I can pull 30 calories in a minute on a CII. Guess I should do higher weights for the SDHP sub next time.

I meant I wasn't feeling 100% before this workout (not last time I when I did so good).

Jason:
WB (35, 32, 25)
SD (27, 18, 14)
BJ (34, 27, 26)
PP (33, 22, 24)
Row (15, 12, 13) = 357

Ruby:
(20, 17, 15)
(28, 25, 20)
(15, 14, 13)
(23, 20, 17)
(6, 6, 6) = 245

Dwayne:
(27, 23, 19)
(15, 14, 13)
(17, 16, 13)
(17, 15, 10)
(5, 6, 7) = 217

Jian:
(23, 18, 16)
(21, 19, 18)
(25, 20, 18)
(25, 20, 18)
(21, 19, 16)

Matt:
(19, 16, 13)
(15, 13, 10)
(37, 27, 29)
(43, 17, 15)
(17, 6, 5) = 282

282-first FGB
WB 12#
SDLHP 40# bar 1st 2 rds- 30 # bar last
BJ 17in
PP 45# bb 1st 2 rds - 30# bb last ( all bars taken at gym)

FGB: 297

Mods:
Wall ball:15lbs (heaviest my gym has)
SDLHP:70lbs (couldn't find 2.5 lbs magnets)
Box jump:18" (med-sized box is 24")

completed w/o use of timer. sets of 15-21 reps and C2 done with the following cal counts:
20,22,30
believed to been done within 20 mins.

Total = 249 (previous 254)
Subbed in burpees for the rows and the box jumps had me stop on the ground (non-plyometric) - previous results follow. In spite of lower score, following Coach's guidelines strictly made me feel I had a stronger workout (mainly because I ended up lying on the floor for about 2/3 minutes before I could get up).

Wall ball - 25 - 20 - 15 = 60; 59 (57)
SDHP - 20-18-20 = 58; 54 (47)
Box jump - 17 - 15 - 13 = 45; 55 (32)
Push-press - 20 - 15 - 15 = 50; 54 (38)
burpees - 12 - 12 - 12 = 36; 32 (N/A)

Total=204, first FGB, needs work
30# db thrust 20, 15, 17
75# Sumo 20, 15, 12
box (24"?) 16, 18, 18
75# push press 10, 7, 7
burpees 12, 7, 10
Rounds: 78, 62, 64

PR deadlift - 315# front grip, highest attempt, etc

++
++

sub 20 inch bench and burpees for rowing

239
25/10/20/10/10=75
25/12/21/12/10=80
25/13/22/12/12=84

rest 2 min then 78
20/10/27/10/11
end with 20 min yoga
wu=light xfwu

354, but I did this at home where I don't have a rower. I subbed swings with two 20 lb clubbells for the rows, so total reps likely higher than if I'd rowed at CFP. Everything else as RX'ed.

Took the Team through FGB for 5 rounds insted of 3, just to show them I care (he he). Had to sub 30# dbs on the Push Presses, did ring dips instead of rows, and did SDLHPs with a duffle bag 1/2 filled with sand (75lbs):

Scott 450
Jim 441
Bill 401
Mike 389
Lalo 350

oh ya, 85 degrees at 83% humidity... what a great workout!!!

Crossfit Torii Beach

They ran this at CFN tonight with great fanfare, super good fun.
354, no subs PR for me on this mutha.

wall ball (12lb) - 100
SDHP - 42
Box jump - 107
push press - 37
burpies - 43

329 very tough workout!

330
Santanna really killed my lungs.

1st FGB. Scaled weights down to BW (57kg), subbed wallball with dumbell thrusters.

2x3 kg db thrusters first round, 2x4kg 2nd and 3rd round.
20kg sumo high deadlift and push press

226 without counting rowing parts. 90 rowing reps with 15kg weight. Total score about 275?

338, subbed 20# thrusters for wall ball

Lost my notes before posting... rats!

Think score came in at 187, subbed burpees for rows, counted reps rather than calories.

*MODIFIED* "Fight Gone Bad!"

Wall-ball – 20 pound ball, 10 ft target.--> due to the lack of a target, I substituted the exercise Kisha is doing in this link:http://www.crossfit.com/discus/messages/3499/14758.html: 14, 11, 9 = 34
Sumo deadlift high-pull 75 pounds: 21, 17, 18 = 56
Box Jump – 20” box (Reps): 13, 13, 10 = 36
Push-press 75 pounds (Reps): 16, 11, 14 = 41
Row – calories (Calories) --> substituted with Burpees: 10, 10, 10 = 30

TOTAL: 197

I am running behind this week. Felt good to be back at it after two days off. This workout was awesome. I don't know how anyone could do it and doubt it's efficacy. I look forward to bettering my score next time.

First FGB

cfwu x 3

Wall ball with 6 KG ball...I though it said 9 Kg...D'oh!
SDHP with 75#
Box Jump on Bench
Push Press with 75#
Row on level 6

WB - 30/25/20
SDHP - 16/12/14
Box jump - 23/20/23
PP - 13/10/11
Row - 14/16/15

total is 271

34/33/30
15/15/15
16/16/15
20/15/15
19/17/18

293

Wallball, 21 lb. ball, as high as I could, not sure of height: 16/12/11 = 39
SDLHP, 75 lbs.: 15/13/11 = 39
Box jumps (~18 in. (onto a bench)), full extension, jump down: 22/23/22 = 67
Push presses, 75 lbs.: 13/10/8 = 31
Burpees (subbed for row; pushup + jump): 12/11/9 = 32

Total = 208

BWt = 151

Went hard but still scored poorly. Oh, well. Some amazing scores above! I gotta just keep doing the WOD, I guess. Need to work on my recovery (sleep and diet).

Total of 155, subbing burpees for rowing and 2-minute rests for 1-minute. The barbell parts were the hardest, maybe I should go 10lb lighter.

John 268
Jackie 215

Did 20lb DB thrusters for wall ball shots

Posting results several days late here.

1. Wall ball was done with 9.4 lb ball, and I doubt if the target was high enough.
2. DL high pull with 45lb bar.
3. Push presses with 45lb bar.
4. Burpees subbed for box jump.

19-16-9-8
16-9-6-9
11-7-6-6

First time with as close to a "real" Fight Gone Bad as I can get around here.
Bwt: 160lbs

Subbed two 20lb dumbbell thrusters for Wall Ball, and Burpees for rowing.

Rounds 1 2 3 Total
Thrusters 30 20 20 70
S.D.H.P. 20 12 10 42
Box Jump 20 15 11 46
Push Press 10 10 7 27
Burpees 12 11 12 35

Total 92 68 60

220

Minnesota Crew: all subbed burpees for rowing
Jeff 291
Matt 336
Dave 225
Kovie 150
Ben 183

FGB as Rx'd
Total = 334
up 45 from my last attempt