This will be my first Fight Gone Bad.
Looks like nausea inducing fun!!

if you don't have a rowing machine, should you substitute a 30 seconds out and back run for rowing? sumo deadlift high pulls is one of the exericses so it doesn't make sense to do it twice.

Question #2: from Tuesday 051011

"one-minute break is allowed before repeating"

we take a break between rounds right?

Does anybody have a timed song or music to track yourself? Like was posted fot Tabata squats.

The photo shows why it's called 'Fight Gone Bad', sometimes the bar hits back..been there/done that!....Way to drive through it man!

Three rounds, one minute break between each, no breaks between exercises.

Can someone please explain to me the "row" and calories? Is one row equal to a calorie? Can you do the rows on a rowing machine, is there any description of this exercise?

Zac #7,

The C2 Rower has a "calories" settings.

I have no access to a rower...do the usual sub(45# sdhp) or run?

We just did this on Wednesday...
My testimony to the power of Crossfit:

Fight Gone Bad at the Cert in San Diego on 7/23= 233

Fight Gone Bad on 9/13: 345

I was fired up all day after that!!!

Crossfit One World

seriously though, what's the sub for the row gonna be? pull-ups might be good, but scores certainly aren't going to match up.

This is going to be mad intense..... Cant wait to do this! GET SOME!!

UB Xfitt!!

here's my little contribution to the mishegas:

http://www.dammit.com/mp3/20_minutes_of_Queens.mp3

a bunch of queens of the stone age songs, with knocking sounds to mark the minutes, and a chime that sounds a ten second warning. this is also very useful for that pull-up drill, "with each passing minute, do one extra pull-up," and etc.

I feel the pic today. Done that every so often. Good for improving ones "chin" i suppose.

-chris

I always try to get the tabata sound clips burned on a CD, but the darn computers at work won't let me. They say I don't have the proper network privileges and am not authorized to do that, or something. I need to get one of those fancy timers everyone keeps talking about. I really want to try this WOD sometime. Maybe 15 minutes of FGB will be roughly equivalent to the two hours of CKB I'm gonna do instead. Or not.

I haven't heard the official recommendation for the rowing machine sub in Fight Gone Bad so I decided to run 400 meters and give myself 1 point for every second under 2 minutes - that way the faster I go the more points I get. I'll see how it works.

I have been thinking about this one. And with the brutal WOD's we have been doing I had a feeling it was coming.......

Looking forward to it.

GET SOME!

Subbed 45#sdhp for rowing and the only med ball we have here is 12#, otherwise as rx'd....score=294

I have no access to a row machine... is sumo deadlifts at 45#s the proper sub? 1 point each?

today I spent a couple hours at work mindlessly moving and organizing heavy boxes in storage to make them neater. They were only in a slightly different place from their original position, but I got a hell of a workout (even wallballing a couple boxes up to the top of the stack)

That gave me a great idea for a name for a WOD, and a recent WOD seemed a perfect match for it:

"Moving Day"

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

I think it was september 2nd.

When moving you never actually have as much as you think you do. You always end up having to add more and more as the day wears on and you're frantically trying to get it all out before you have to pay another month's rent. :D . trying to pack it away to the truck you're always adding more each load until you're ready to collapse. Sounds like a typical Xfit workout to me.

I look forward to my first fight gone bad tomorrow. it sounds fun, and horrible. Maybe I'll get my relatives down to the gym during deer season to see how they manage the fight or how badly it goes. :D

My first fight gone bad
score: 348
sub 15 kg dumbell swing for the C2-row
Have fun, Johan

Ooh, I wanna come up with a WOD called Moving Day!

75 rounds
1. drag a dumbbell attached to a rope. 100 steps Barbells vary in weight from 20-75#, and you don't get to see it before you start dragging.
2. carry said barbell over your head up a flight of stairs. run down. repeat #1.

Also this would have to be done in a room without air conditioning, and you would have to borrow someone to ask you where various sizes of barbells are at any given moment.

Did I miss anything?

I meant dumbbells, not barbells. It's late.

Hey Davie, that's me and thee in the background mate along with Connor watching the madness! Time to kick it hard today....

Hey Coach,
Greetings again from Iraq,
Thanks for the offer of the rings. I wish i could accept your gift but when i said "no rings in our gym", I meant to say "no rings in our tent with weights"
Our small gym could now handle the rings i am afraid. But we are only here for two more months. Yep, our year tour is almost complete, so when we get back we can get us some rings to do it right!
Thanks again!

God Bless you, Brandon. Stay focused.

370 as rx'd (134/119/117)

bwt-163 with shoes/clothes
race cancelled today (lotsa snow) so this will do

seems like double unders would be a good sub for rowing given the mix of exercises

might sound like a stupid question but can someone explain a 30 sec out & back

or burpees

#29 - run 30 secs out turn around run 30 secs back

Thanks, dammit! That clip will certainly make this fight less confusing, since I won't be dealing with a timer...

visiting NYC (Gasparino's, WTC site, Times Sq, Yankee Stadium) with the Fuscaldo men. not sorry to have missed this WOD.

I was having a problem hearing the timer over the rower and the fans and of course it didn't occur to me to just watch the timer on the rower so I went over 2 times on the rowing and I missed the part about taking a break between rounds so I did all 15 sets in a row. And I forgot they were push presses and was doing military presses instead for the first round and a half...the joys of doing something for the first time! Overall, I loved this workout.

Still didn't even come close to OPT, damn!

266 as rx'd sub'd 65 pounds cause I don't have any 5 plates. Did a lot better on the last round.

86
77
103

bwt 170

Fun one!

Subbed yesterday's WOD w/ ride bike to top of Pike's Peak, one round for time. My time 7hrs 51 min. Also, there was considerably more push/carry/drag than ride. All in all a miserably great time!

CrossFitFairfax

FGB as RX'd - 400 (PR with a rower, I once got 405 subbing 1.5 pood KB swings for rowing)all weights,wall ball, and box jumps as written.

P.P.rowing wall ball SDHP box jumps
57 22 27 27 25
47 16 23 23 22
35 14 22 21 19

139 52 72 71 66

total- 400

373 as rx'd. Good stuff. Firefighters out there (or any other gluttons for punishment) try dragging a 100 ft. section of 5" supply line connected in a loop for 40 yards. Run 40 yards one way reverse and come back = 1 rep, we have a group doing this on shift days up to 4 reps some while dragging hose backward, of course for time. Did this yesterday in lieu of 5k.

JeffT, nice work, i'll getcha next time

46 yo
172#
sgbwu x 1

WB: 22/20/20
SDLHP: 17/15/15
BOX: 21/20/20
PP: 20/20/20
ROW: 16/16/16

TOTAL: 325
TOTAL TIME: 25 min

Had to sub double unders as I have no rower and the bar was loaded with 75lbs. Having never checked the calorie meter on a rower when I've used one, I have no idea of the difference in rep time. Regardless, after box jumps and SDHP, double unders were not fun.

WB: 30, 25, 23
SDHP: 23, 18, 17
BOX: 25, 22, 20
PP: 18, 20, 20
DU: 25, 25, 20

Round 1: 121
Round 2: 110
Round 3: 100
Total: 331

Looks like I had about a 10% decrease in output each round.

Did this recently. Got 287. I actually have this scheduled for later this week (Monday) target is 300.

292=almost a 30 point improvement.. rower this time and not burpees. Funny that I scored lower with the rower than the burpees last time. Only by 1 point.

Got 25 each exercise first round.
About 20 each the last two rounds.
No rower, subbed jump rope instead.
Will keep better track and hopefully have the proper equipment next time.
Great Workout!!

Thanks OPT - I know you will-your scores are very impressive

Craig H - what kind of jacket do you guys have on your supply hose(Rubber or something else?), type of couplings,are the sections 50 ft. or 100 ft., and what type of surface are you on?(grass,concrete, pavement?) Thanks in advance.JT

ok first of all i lost the little piece of paper that I kept my scores on. second of all i wanna slap whoever it was that said do burpess as a sub for the row!!!!

Mercy!!
CFWUx3
9# wallball 33 33 32
45# sumo 17 16 12
stair jump 35 20 20
45# push press 13 12 12
100# bowflex row 30 20 25
3 rounds total 330
I'm sure this number will get lower as I reduce modifications, but for 50 yr. old female, 2 weeks in, I'm good with it! My dog, however, wants me to get back to rowing, as she gets to run along the lake as I go. I promised her I'd take her on a row tonight, so she still loves me, but hasn't decided if she likes CrossFit. Thanks, Coach- I'm a better woman than I was 2 weeks ago...

280 total reps
Only had a 8lbs. medicine ball; threw it at a 12' Ceiling beam with a lot of force.
Subbed Bike for Erg; only got 5 or 6 calories out of each 1 minute round.

Easy 6 mile run, then WOD

344
Subbed 20# thrusters for wall ball

Subbed 12 lb. ball(didn't have 20 lb.): 384

Not as good as I wanted for my first time, but now I know what this WOD is like. It is great!

Todd- There is such a thing as an easy 6 mile run?
OPT, Jeff- you are animals!!
Brandon- You and yours make me proud. Be safe.

Coach,

this looks like a blast. I am silly pumped about this!

I am going to see how many class members I can get to do this after boxing. I started with 1 person 3 weeks ago and I am up to 4 now. Crossfitt is going to take over Richmond va. soon.

cheers,
ricky

JeffT and OPT,

Next time I will have a 20 lb. ball and I will get both of you :D

Age: 36 Bw: 199
Warm up: 20 min. of rowing, 4500 meters.

32:27 239 reps. Very hard to do this at the YMCA on a Sat.

Day behind. Did 5K. 33:00.

Scouted gym for tomorrows FGB set-up.

36 bw190
sub'd run for row

WB 27/26/28
SHL 16/15/16
BJ 30/25/25
PP 26/25/30
RUN 20/19/21

TOTAL 349

Real Media player??
NOBODY uses real media player anymore!!!

JeffT composite weave jacket, 100ft. sections, with quick connect couplings on concrete pad in front of station, especially tough yesterday because it was pouring rain and the hose gets really heavy.

296
112, 93 and 91
Missed the 300 mark which was my goal, first time at Fight Gone Bad, now I know what to look forward to Sept 30.

Didn't keep score

Completed 5 Rounds:

18# Ball (Prob. need a lighter one)
Bar (45#) on PP
SHL @ 65#

subd 20# db thrusters and 55# db swings for rows
total: 261...might be a little off, too tired to remember some of the reps between rounds

First time doing this one (8 weeks after having a baby - this one is almost as painful as childbirth!!)

mod's:
wall ball - 10 ft red ball (3kg)
SDLHP - 30 lbs
box jump - height 6
push press - 30 lbs
row

total 246

193

353, but wall ball was probably a little on the light side (homemade, ~18lbs?), and subbed reps of 50lb seated rows for row calories.

Jo (45lb push press and sdhp everything else as prescribed) 234

Graeme (subbed pull ups for box jumps) 299

Mark (as prescribed) 302.
(first time over 300)

First Fight Gone Bad subbed elliptical for rower went all out but still only got 2 calories each round. Total was 212 points.

CFWU x3

WOD: Fight Gone Bad (No rest between rds.)

Wall-ball 25-25-25
SDHP's 25-20-20
Box-Jumps 27-25-25
PushPress 25-25-25
Row(Cals) 16-18-20
Total= 346

Tried to pick a square number and hit it each time instead of selling out. That way I would not be tailing off as much. Worked ok, but really thought I could hit 25 each rd on every thing. Still this is a 40 point improvment over last October. Funny, I got almost the same numbers rowing as I did subbing Burpees last time.

Freddy C- Nice job bro! I haven't forgot to send you that Hennry Rollins essay. I'll do it soon.

*** For those w/a rower. Set the Damper to some where between 2-4 and then scroll down on the display until you get to the Calorie counter. The Concept 2's should also have a timer on the same screen, so it makes it that much easier.

NOTE- If you ever have a question about CrossFit's agenda, just take a look at the thought behind todays WOD. A fundraiser to aid in the fight against Prostate Cancer. Talk about heart! I've seen the CF family do more for others since I started, then most major businesses. Thanks Coach and the rest of the CF family for prooving that there are still people out there w/their minds & hearts in the right place.

Get some, Go again!

322 reps as rx'ed. I need an official rep counter/recorder, I wasted too much time jotting down scores. That's my excuse and I'm sticking to it.

Red Hot Chili Peppers tonight BABY!!!!!!!!!!

CrossFit Oakland:

Sam: 236
Candace: 232 (scaled to 55 lb bar and 11 lb ball)
Jonathan: 201 (first WOD ever!)

We may have shortchanged them 20 seconds on the first round.

241

I think.

It's tough to add when you feel like you're going to puke and you are counting for the current round.

First WOD after 2 weeks off and 1 week od light works outs due to back injury. As if that weren'y bad enough, first time with FGB

WB 26, 18,20
DL 20, 21, 20
JU 15, 16, 20
PP 23, 20, 20
ROW 19, 19, 18

Round 1: 93
Round 2; 91
Round 3: 99

Total : 283

Glad to be back.

20 lb wall ball 30/22/18
30 lb dumbbell sdhp 24/22/25
22" box jump 31/30/24
30 lb dumbbell pp 32/31/27
double unders 35/26/28

152/131/122

405

this is by far the hardest workout i've done in the 7 months i've been doing crossfit. closest i've ever been to meeting pukie

379...
8 ft wall ball target
bowflex rower @ 100 lbs for reps ( no c2 ).
All else as written.

369 as rx'd. big focus on full range of motion. B

ouchy...

Karl - 309 as rx'd (PB by 4 points)
- 1 Pukie in the garden
- 1 dinged left shin from a wayward sdhp...

Rachel - 277 with 45lb bar
- 1 dinged chin from wayward push press
- 1 boshed left knee from cheeky sdhp...

loved every minute. Rach's first attack at this beast - great debut by the lass.

9/16/06 12:30 pm

Substituted Airdyne for rower.

Shane Rosselle 36, 68kg
254 reps
Brent Meier, 35, 88kg
250 reps
Ron Conder, 43, 72kg
208 reps

Soon to be CrossFit Colorado Springs!

Preceeded this with the 5k from yesterday.

As Rx'ed: 320

As rx'd
268

Coach..coach..coach (I'm hopping up and down over here),

I had 6 guys in my boxing cleass including the coach do todays drill. The coach loved the concept so much all his registered fighters are going to "have" join the program. There was a lot of grunting, sweating and swearing but smiles all around just the same. We are becoming a weird little family with the shared value of sweat.

Another step closer to a crossfit facility in Richmond Va.

thanks again coach,
Ricky

I had been looking forward to trying this one, but am too sore from going extra hard the last two days and not getting sufficient sleep. So I took a two hour nap instead and am now having heavy cream, peanut butter and 100% chocolate. Feeling a little better but am going to let the knees and back recover.

I was running a day behing so I did a hybrid of yesterday and today's WOD.

2 mile run with challenging hills: 14:17 (PR for that course) + 5 100m uphill sprints in about :14-15 sec.

7 rounds of:

1 min: high pull
1 min: push press 65#
1 min: subbed wall ball for 35# hex plate heaves

I'm really surprised at the run time considering I've been doing very little mileage (used to run 20-25 miles per week before I started CF-ing).

386

Age 35 BW 203

As rx'd
WB 28 25 20
SDHP 18 20 13
BxJmps 18 20 20
PP 20 20 20
Row (Cal) 9 8 8

Totals 93 93 81

FGB: 267

My rowing is sheerly pathetic and I was amazed at how much my lower back was worked by FGB. Still, the XF workout exposes the glitches in the system. Thanks!

CFWUx3

BW 127
12# wall ball
45# SDHP
20" box jump
45# push press
30# SDHP for row

Score 279

I bashed the heck out of my left shin on the first round box jumps, which I think significantly hampered my ability to push as hard as I would have liked the rest of the time, but I didn't quit. I hope to get closer to rx'd next time also. Tried 55# for the first round of SDHP, but no go. Could have used a heavier med ball, but gym doesn't have one. Good workout though, even if my leg has a big knot now:)

Skipped out on Fight Gone Bad and went for 2 shore dives today: 90' and 50' in nice fresh Nova Scotia water. Lugged around two sets of equipment just for kicks. What a great workout.

Wall ball 15#: 35,32,38
SDHP 75#: 23,23,23
Box jump 24in: 21,18,18
PP 75#: 35,40,45
Burpee: 10,10,11

Total: 382

Three rounds, 20 -15 -10, of:
20K thruster
40K sumo deadlift high pull
40k Push Press
Jumping pullups on 8'8" high bar

Scaled to 65lbs for SDHL and push presses, and stat. bike for rower, which only came out to 4 calories per round with a pretty quick pace.

195

only had 10 lb. medicine ball for wall ball
no rower / seated rows w/ 50 lbs. on stack - counted reps

322 total

BW 150#
AGE 34

Subbed Run (Calories) for Row all else as rx'd:

Wall Ball 27, 24, 22
SDHP 22, 20, 18
Box Jump 27, 25, 22
Push Press 20, 17, 15
Run (Calorie) 10, 10, 11

cfwu x 3, with -110 assistance on pullups and dips

10-pound ball and 2-step jump, otherwise as rx'd: 189. 69 on first round, then 61 and 59. Some breaks moving from station to station.

Approached it a bit differently due to not having a time keeper..
20 reps of each exercise, clock running the whole time.

300 points at just over 18 minutes (1 min. rest between rounds included), so it worked out pretty good. I know I could do better if I had a time keeper and someone to yell at me.

326 (subbed 5ft wallball toss with full weight ball and 16inch box jumps, but impressively did the full weight for the rest)

Felt like my chest was going to explode!!!
Subbed 45 lb. Barbell Thruster

Barbell Thruster 33/22/16

SDHP 15/13/15

Box Jump 20/19/17

Push Press 13/10/12

Rows 10/12/13

240

Used the following modifications:
12 lb medicine ball
30 lb SDHP
16" box
30 lb push press
Run instead of row

281 points

I timed the kids and wrote down their scores and then they timed me and wrote down mine. This was our first time with FGB. It looked fun, like all WOD's before you do them. When I mentioned it to the kids that it looked fun they gave me incredulous looks, oh well. My mistake was using to high a weight and forgetting that it was a metabolic exercise. I also tried DJ's method of aiming for a certain number each round, I failed to meet that number. All in all many lessons learned for next time and I will try it again soon.

subbed-
Push press: N & L- 25# bar; K -65#
elliptical machine for rower
Sumo Dead Lift: N & L- 45# bar; K- 65#
Thrusters for wall ball: N & L- 12# dumbbells
wall ball- K- 25 med ball
Box jumps: N & L- 24"; K- 10"

Scores:
N- 262; L-203; K-194

Thank you so much Coach!
Kate

Forgot to mention that the wall ball shots were only to 7 1/2 feet.
Kate

Grande 294
Reckdenwald 313

Slightly modified - 45lbs sdhp for rows. I also got interrupted during the first round before the push press for a minute (customer needed some help). I took that as my 1 minute rest and then went straight through from the 'rows' (45lb sdhp) to wall ball. I counted the reps as one normally would with the breaks in the correct locations.

rnd 1: 120
rnd 2: 100
rnd 3: 105

total: 325

I think my score suffered in the second round because I didn't get my break in the usual spot. My score is down from last year (the last time I did it). I was closer to 400 than to 300, I have neglected some of my metabolic training and it shows.

As Rx'd / 369
Wall Ball 37/35/30=102
Sumo 30/23/19=72
Box Jumps 35/25/20=80
Push Press 30/25/21=76
Row 15/12/12=39

CraigH thanks for the info. I am going to try that, but probaly in the grass so the hose doesn't take a beating. Do you guys implement stair climbs at all? Stay safe.

AnthonyW. - you are right there!!keep up the good work.

Bodyweight 175lbs.

Three rounds of:
15lbs Wall-ball(Reps)
75lbs Sumo deadlift high-pull
20" box jump
75lbs push press
35lbs dumbbell swing

Total: 342

CrossFit Oakland: Smoke You Like Cheap Crack.

http://crossfitoakland.com

Link goes to picture goodness of sweaty CrossFitters.

12lb Wall ball—29 / 25 / 23
56lb SDHP—14 / 11 / 9
20" box jump—12 / 12 / 14
56lb push press—10 / 8 / 9
row 14 / 14 / 13

Total=217

First time with this one. Probably should have used 45lb for the SDHPs and push press but I was feeling ambitious and as always it looked easier on paper! 20-minutes later and I am still fighting off pukie.

Age 29 Bwt 200
Subbed 26" box jump vice 20"
Used 10' wall ball (no target)
All else as Rx'd
202
You guys in the 300 range are studs.
Respect.

Forgot
Subbed burpees for rowing.
Is there an edit option in the works?

cfwu x 2
237 FGB
WB 11,10,10=31 (21,16,10=47)
SDHP 15,17,13=35 (16,14,14=44)
BJ 19,15,20=54 (16,19,15=50)
PP 23,18,21=62 (16,16,16=48)
ROW 19,13,13=45 (13,14,17=44)
237 on 10/13/2005(233)
HR=180

28 y/o 170 lb 5’10” approx 12% bf
Warm up: Bergener Warm up

Wall-ball, 15 pound ball, 8 ft target. (Reps):30-35-38
Sumo deadlift high-pull 75 pounds (Reps):5-8-8
Box Jump 22" box (Reps) :11-13-17
Push-press 75 pounds (Reps):10-10-12

Team Emerald Coast

Anabel and Joey Ran our 5k this morning from yesterday WOD.

Joey 34:25 Anabel 45:00 in our new "funky" running shoes.

Went and canoed Blackwater river from noon to 3:30 took a 45 min nap and did FGB WOD

All subbed Ring row for rowing

Anabel-
6-22-8-18-11=59
23-22-17-24-16=102
26-20-10-20-18=94
Total=255 subbed 65lbs for sdhp and pp

Nando-
28-26-20-20-29=123
11-13-20-18-27=89
13-10-15-15-34=87
Total=299 subbed 65lbs

Joey-
21-60-40-38-35=194
27-40-32-35-25=159
25-25-30-30-25=135
Total=488 lbs as rx'd

I think the ring row was a light sub from looking at our scores and comparing, we will do the dreaded burpees next time till we get a c2!

1st time doing 'fight gone bad'...and beleive me this one scared me!
wallball 31/27/23
SDHP 31/26/20
box jump 40/31/30
push press 40/28/25
row 14 15 17
all as rx'd except for 9 foot wall ball
TOTAL = 398

Due to injury I did a scaled "Fight Gone Bad"

Three rounds of:

Thrusters 10 pound DBs
SDLHP 55 pounds
18" Box Jumps
Push Press pounds 55
KB swings 1 pood

Total reps: 246
Time: 11:29 (1 min rest periods included)

267

8kg Wall Ball 29,30,26
35kg SDLHP 18,15,13
Box Jump to Bench 22,25,25
35kg Push Press 23,24,22
Row 15,13,13

A short request for a civilized explanation:

For the last 1.5 year I have followed this board from time to time incorporating the WOD where possible or interested; rarely posting, prefering to keep a journal instead.

As public opinion changes in recent days, the rest day postings have become more hostile in the aggressive support of the war. I have posted my contrarian opinions on those days from time to time. I thought, perhaps wrongly, that was the purpose of the rest day discussions.

This week my IP was banned, no explanation given.

I would hate to assume censorship of an opinion as I believe the administrators of this site pride themselves in their support of American ideals. Perhaps it was automated, a mistake or some other reasonable explanation.

Also I have promoted this site tirelessly in my area. However with the recent statement by Coach (in reference to a poster who had copied a version of U.S. foreign policy history from another source and posted it under her name) on the last rest day, "She unfairly, sadly, and dishonestly misrepresents our friends unaligned with the CrossFit management's political philosophy." I wonder about what this site is beginning to represent (or maybe did all along and I did not have the time to dig and find it).

I thought this site was about fitness. If it is about inculcating the Bush youth or promoting war I believe I will think twice about telling others that I come here for information.

So what gives? Thank you for your time in this matter.

"I've seen the CF family do more for others since I started, then most major businesses."

I agree with DJ...and I've never been around more supportive people no matter what a person's skill level is. Someday I hope to be a proud representative of Crossfit for those reasons.

Feeling like crap, and not up for FGB, so
Rounds in 20 min:
3 double 44# kb clean/front squat
5 chinups, bar to mid-chest every rep
10 dbl 15# clubbell swipes.

9 rds +3 kb cln/fs +5 chins

First two weeks of CF. Liking it so far.

FGB - subbed 40# BB-thrusters for Wall Ball & 60# SDLHP

Total score ~ 249. I think. If I didn't lose track...can't wait to try it again...in a year.

Kelly's Hawaiian Vacation WOD #6
21-18-15-12-9-6-3 rep rounds of

45# sandbag burpee-thrusters
L-pullups on rings

22:22

Followed by 65# sandbag shoulder carry in the sand and surf, 10 min ea shoulder.

FGB this morning, 2 mile row across the dark water tonight. Life is good, dog is happy...

regardingbrotherwitharns(Comment #112)

I hope this site doesn't turn into a political forum. Personally, I am as left-wing as you can get... but I love Crossfit. I don't believe you can generalize and say Crossfit participants are any one party, belief system, anti-war or pro-war. What we have in common is self-improvement and getting into the most kick-butt shape possible. I respect others' opinions, but no one has a monopoly on fitness.

Let's just focus on conquering the WODs please.

Couldn't do FGB today b/c i had my first round of testing for Detention officer at Polk County Jail in Des Moines, Iowa. set the new course record for the physical agility test 2:56!! I owe it all to CrossFit!!
Thanks and keep up the good work Brothers!!

Age 50/BW 240#
First "fight Gone Bad"
this was tough, 188

3 rounds of:
16k KB swing- 34/40/25
75lb SDHP- 15/13/11
18" bench jump- 29/20/19
75lb push press- 12/12/10
Weighted single unders- 70/40/73
Total: 423 much better score than if I did everything as Rxed, but I don't have some of the necessary tools.

And I'm really starting to see how this whole crossfit thing is a real love/hate relationship...

John 119, nice!!!!! What was the test?

substituted 45lb thruster for wall-ball, and 45lb sumo DL for rows. Bailed early around 45-50 seconds each round for 75lb sumo dl part.

CFWU (3 X 12)
45lb thruster 27/17/15 = 59
75lb sumo dl 15/11/12 = 38
20" jump 15/12/12 = 39
75lb push press 18/13/15=46
45lb sumo dl 16/12/17 = 45
Total reps = 227

zac-251
mae-246
did pause between exercises, couldn't help it.
Also, had to do some exercises in other parts of the gym. Took way too long.

Sub 35 lb. dumbbell swing for rows

277

as rx'd
31,27,31,28,14=131
30,27,30,27,14=128
30,26,32,30,13=131
___
390
First time doing this WOD. Crazy insane.

B-shift Colorado Springs Fire
Coop stryker Corey
age 37 age 21 age 32
wt 171 WT 150 Wt 283
box 15/12/15 15/15/15 15/12/10
PP 75# 15/10/20 11/10/12 17/13/12
DB Swing55# 22/10/10 8/10/9 15/15/12
Sumo DL75# 23/15/15 12/7/7 14/12/11
DBthruster20# 15/15/10 22/12/11 15/9/13
total 222 total 176 total 195

Urbana Garage Group:

No rower, had to sub 1:00 of jump roping and back calculate the calories. Molly and Dorie did 12lb wall ball and 45lb bars. Karl did the rest as Rx'd.

Molly (first time ever) 279
Dorie 315
Karl 313 (last time 217)

Warmup with Primal Fitness Jump Program Week 3, Day 3
Soccer field sprints with PU at each end -10 total

3 rounds (round 1,2,3) of one minute each
WB subbed as 2x20#db thrusters (16,10.7)
SDHP 75# (10,5,5)
Box Jump to bench (10,7,6 slipped smashed r-shin)
Push Press 75# (10,6,7)
Row subed with 45# SDHP (10,10,10)
rest one minute between rounds
Total a meager 129 - how did that happen?

that was awesome, my first Fight gone bad and maybe my new favorite crossfit workout. I started losing track of points in my third round as most of my brain function was focused on remembering where the clock hand started at for my one minute of exercise and focused on gritting through each of those last five.

I made my wallball this morning with a childsize flat rubber basketball, play sand and lots of ducktape, it's about 85-90 percent full and weighs about 13lbs. Is there a trick to getting it to bounce off the wall back to you? I could only get under it if I was essentially throwing it straight up, the videos seem to use a bouncier ball. And Wallballs are MUCH better than doing thrusters, a lot more fun.

I scaled the workout down to my level (only five weeks of crossfit, no olympic weight set only dumbbells), so a thirteen lb wall ball, 25lb dumbbells for SDHP, box jump to about 15 inches, push press with 20 lb dumbbells (should have gone a lot heavier here) and we don't have a proper rowing machine but a machine like a lat pull down machine that mimicks a rowing motion except that you go straight back. I used 25lbs on that and counted a point for every four or five rows.

so my point total for all three rounds for my scaled down workout was about 230.

Adam

344

BW: 275

score: 169

will write in reps later as I can't find my not sheet.

BW: 205

SUBS:
3 rounds, with 1 minute rest
4 stations at 1:12 per station

Sumo Deadlift High Pulls, 75 pounds
Box Jumps, 20 inch
Push Press, 75 pounds
Thrusters, 20 pound DBs

Score: 329

Didn't have an erg or a 20 pound ball so I did four stations instead of five and I divided the time, but I divided incorrectly. Should have been 1:15 per station but I messed up the math.

is transittion time included in the one minutes per station? ALso what should we sub for rowing?

Danny, the clock doesn't stop so transition times eat into your time for work - and hence your score.

As far as rowing subs, read through today's comments. I have seen burpees, dumbbell swings, pull-ups, body rows, running, jumping rope - nothings perfect but so long as it is a whole body functional exercise and sucks after 30 secs or so you are on the right path.

Don't worry too much about how it compares score-wise - do your workout, note the sub when recording your score and be done with it. ... Oh and have a go at FGB with a rower when you can - it's special!!

Cheers, kempie

Scores per round. All exercises as rx'd.

Tommy A.:

31, 26, 21, 22, 12
25, 18, 20, 19, 11
20, 20, 20, 12, 15
TOTAL: 292

JT:

23, 7, 14, 11, 10
13, 10, 20, 10, 10
15, 11, 13,10, 14
TOTAL: 191

HARD AS HELL!

wb 20,25,15
shp 18,18,16
bxj 22,24,20
pp 18,17,15
barbell row 18,16,12
total 274

almost puked

367 total

last time 387.
Only had a 15lb med ball and a 26 " box.
Introduced a friend who loved it.

first time with this workout and it is insane i can't possibly fathom doing five rounds (without meeting pukie the clown at some point in the workout)
bwt 240 age 31
total 246
wall ball 20 lb 33/26/22
sdhp 75lbs 24/16/12
box jump 24" 20/10/11 (definite weak spot)
push press 75lbs 21/16/18
burpees 6/5/6
total per round 104/73/69
sidenote: noticed that it took me about 25 to 30 seconds to recovery after each exercise definitely need to get better)
(burpees were a sub for rowing and not my choice thanks chris s.)

bw 160 age 16

wallball: 33 24 25
sdhp: 30 18 20
box jump: 30 30 31
push press: 20 16 17
burpees: 10 13 13 total reps:330

brian t said it all.....

Bw 153#, Age 32
262, which is only 1 point more than last time, but in the previous attempt I gave myself a full minute on the C2 rower. This time I gave myself only the allotted time on the bicycle (C2 on a different floor) and counted calories. This, plus physical condition terrible due to lack of sleep. I'll take it. I am terrible at FGB.

Tariq

FGB

Wallball.....20.....20.....20 = 60
SDHP 75lb....20.....15.....16 = 51
BoxJumps.....20.....20.....15 = 55
PP 75lb......20.....20.....20 = 60
Pullups......20.....10.....12 = 42

TOTALS......100.....85.....83 = 268 *%

*sub'd 15lb Wallball - that's all I had.
%sub'd Pullups for Rows

last time - 220, 48 rep improvement!

Lost count (did it by myself); shot for 25 of each ex for each rd. slowed to about 15-20 by the end.

d - 338
j - 345

330 as RX'ed
I haven't done this since last winter (I do a lot better at staying on the program when I'm deployed) About 80-100 points improvement though.

First FGB; done alone so results probably a little better than they would be if there was a stricter clock watcher.

Wall Ball 12# 33/25/30
SDHP 45# OLY 25/16/16 (Too heavy for good numbers)
Box Jump 20" 22/20/20
Push Press 45# OLY 25/14/10 (Too heavy)
Row Damper 4 16/13/13

Total 292

With more appropriate weight for met-con my score would be higher. With stricter clock score would be lower. What a blast this would be to do with 4 other people and a "spotter" for the clock!

232
as Rx'd
Very dissapointing
Injuries and lack of motivation slowing me down.

I might take a week off

Ex/1/2/3
Wallball/30/30/24
SDHP/19/12/10
Box Jump/15/15/15
Press/10/10/8
Heavy Bag/x/x/x

No rower, hence no calorie #s. Subbed 1 minute flurry rounds on heavy bag. Total reps: 198

Age 32
BW 83kg

Well, wasn't to excited when I went to the gym for this one, I have to say. And it became one of my closest encounters with Mr P. and his neighbour Faint Alot. The sad part comes next:

Score: 251

But I will better this. I promise!!!

Sub Row for Cycle

cycle.......08/07/07 tot 22 cals
Sumo........21/20/15 tot 56 reps
Wall Ball ..30/15/16 tot 61 reps
Push Press..20-15-13 tot 48 reps
Box Jump....19/18/21 tot 58 reps

Don't have all the equipment set up, or a partner, or access to a clock, so i just busted balls on all the excercises except for the box jump for 3 or 4 rounds. i almost puked, and i had a good amount of trouble shifting gears to get home, ive never had anything burn like that.

Well this was a great one!!! I think we like this style of Crossfit because no one gets behind!! Andy V. still feeling that max deadlift session, thats why those scores are low.

Ryan- 408pts

Smithy- 388pts

Andy V.- 284 pts

3 rounds, 21-15-9 reps of:

pullups
1.5 pood KB swings
10# ball slams
Sumo DL high pulls w/2 1pood KBs
Run 500m

Time: 19:18

23,16,21,10,5
23,17,19,10,5
18,15,15,10,5

total reps 212

as rx'd except airdyne bike with calorie meter for row
SDHP 40/25/20
bike 18/12/7
PP 18/11/10
box jump 14/16/14
wall ball 20/12/15
total: 252

Shane:
Thruster 20lb. 20/15/12
Sumo 20lb. 20/15/15
Jump 18/17/18
Push press 20lb 22/20/23
Row 13/13/10

Total 93/80/88 = 261

Steve:
Thruster 40lb. 23/23/23
Sumo 60lb 21/20/16
Jump 22/22/24
Push press 40lb 30/27/34
Row 13/11/11

Total 109/103/108 = 320

Subbed 2x20lb dumbbell thrusters for wallball
all else as Rx'd:
(30-20-17)=67 DB thrusters
(15-10-12)=37 SDLHP
(21-15-15)=51 Jumps
(12-12-12)=36 Push Press
(14-16-16)=46 Calories
Grand Total=237
Just wasn't feelin' it. First fight gone bad. We'll call it a draw.

bwt:140; as rx'ed
24/20/18 = 62 Wallball reps
25/15/15 = 55 SDHPs
20/21/20 = 61 Box jumps
15/15/15 = 45 Push Presses
18/15/12 = 45 Row Calories
Total = 268
My first fight gone bad. Gonna shoot for 300 next time, hopefully when its not the last workout of the set.

310

as Rx'd

WB - 24,22,16
SDLHP - 20,17,14
BJ - 30,31,35
PP - 16,16,15
sub treadmill run for row. calories counted the same. - 17,16,16

Total - 305

bw 180
age 35

Subbed double unders for row.

341

*************************************************

As rx'd (first time); 252.

You need someone to assist in documenting the reps and watching the clock. I lost time writing down my reps, but I sure would of forgotten.

Awesome WOD.

*************************************************

265 (first time) subbed double unders for rowing

Did on Saturday 9/15/2006

37 26 22 (12#)
24 25 18 (65#)
20 15 17 (20")
16 16 14 (65#)
09 07 08 (C2)
---------
Total: 274 - SUBBED :(

Recorded time during sets, next time will use a recorder.

DO NOT BUY TIMEX !!!

BW: 168
Race for the Cure 5km Tulsa, OK
Time: 17:52
8th overall
3rd in age 30-34
"Fight Gone Bad"
Total: 293

270 as rx'd. hard to do by yourself. seems like a fun workout with a group.

total 279
wall ball 30, 20, 20
SDHP 18, 18, 16
Box jump 18, 15, 16
Push press 23, 21, 20
Row 14, 13, 17

BW 128 + 2h sleep + 2 cups coffee

9kg DB thrusters - 25, 19, 15
30kg SDHP - 12, 11, 10
19" bench jump - 23, 23, 21
30kg push press - 11, 13, 9
Row - 12, 11, 11

Total - 226 points

am feeling a bit delirious now teehee

317 as rx'd

I remembe this. This was my 2nd ever crossfit workout at the Colorodo Cirt seminar. Loved it. However, I started it to late at the climbing gym today to complete it; only did one round with my new found climbing partner Dylan. Asked him if he wanted to do a Crossfit WOD for conditioning today. He said, "what's that?". So I told him. Only one round each, then got kicked out of the gym. Promise to do the whole thing next time. =P

Dylan: Amad:
SDHP ( 18 22 )
RwCal( 13 22 )
BxJmp( 24 37 )
PsPrs( 17 20 )
WllBl( 28 28 )

Had only a 6kg ball for wall ball, but threw it about 12ft up. Hey, guys, it' one minute flat for each exercise, right? You don't get time to walk over to the next station?

I just moved to San Rafael from Fremont for business purposes. After I get all settled in I will be able to be more diligent for the WOD's. Hope you guys are having as much fun as me. =)

subbed 20 # db thrusters for wallball
subbed bike for row
70, 75, 59 = 214

First FGB!!
Sub'd DB Thruster 8kg for Wall Ball
Sub'd Double Unders for Rowing
30kg for the SDHP
30kg for the Push Press

Garry - 153,134,104 - total 391
Matt - 105,109,110 - total 324

new crossfitters!!
10kg thruster
10kg SDHP
Box Jumps
20kg push press
double unders
Clay - 92, 66, 58 - total 216

3kg DB Thruster
3kg DB SDHP
Step-ups
3kg DB Push Press
Double Unders
Wendy - 108, 109, 107 = 324

BW=150. Full ROM.

274.

-D.

subbed 40# sdhp's for rows and 75# sdhp's. 70 pound push presses. 20 reps per set, 240.

BTW: 190lbs
Age: 25

First: 70reps + seated row with weights (45lbs) done fast
Second: 80 reps + seated row with weights (90lbs)done fast
Third: 80 reps + seated row with weights (105 lbs) done fast.

What a sweat, I'm totally drenched.

brotherwitharns,

Erica wasn't banned for posting a piece from another site under her name. You know better. She was banned for serial plagiarism.

You've been banned for 1) diligently working to get around our SPAM filter 2) misrepresenting Erica's banishment and 3) accusing us of censorship after we've put up with your lefty crap, eg "Bush Youth", for so long.

You make liberals look bad. I don't want to be a party to that.

wall ball | 27/20/18 = 65
SDHP 70# | 20/16/18 = 54
20" box jumps | 25/18/15 = 58
push press 70# | 14/10/13 = 37
burpees | 12/11/9 = 32

grand total = 246

Last time: grand total = 263

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 23.5 pound ball, 10 ft target. (Reps) 13/13/11
Sumo deadlift high-pull 75 pounds (Reps) 12/10/10
Box Jump 20" box (Reps) 25/25/23
Push-press 75 pounds (Reps) 26/20/16
Double-unders (Reps) [No rower] 15/13/11

Total Reps = 91/81/71 = 243

051011 - 201
060916 - 210

271 as rx'd

259 as rx'd

Done a day late. 12# ball and subbed 1 min run for row.
wallball 29/26/27
sdl 75# 15/13/10
20" box 19/18/17
75# pp 13/17/16
Total 220 + 45 calorie estimate for run = 265

Starting to get used to feeling like I am hung-over after the WOD's.

Everything as RX'd. 35 20 20 15 13
25 15 25 6 12
25 10 30 10 14

Total Points: 285

"Fight Gone Bad!"
Three rounds of:
Box Jump 20" box (Reps) 38/27/25
Push-press 75 pounds (Reps) 9/10/7
Burpees (Reps) [No rower] 13/9/10
Wall-ball, 23.5 pound ball, 10 ft target. 14/12/6
Sumo deadlift high-pull 75 pounds (Reps) 13/6/8
Total Reps = 87/64/56 = 207

Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (23/20/18Reps)
Sumo deadlift high-pull 75 pounds (12/10/10Reps)
**Box Jump 24" box (17/16/14Reps)
Push-press 75 pounds (15/14/12Reps)
Row (17/16/14Calories; 122 drag factor)
TOTAL SCORE=228 (84/76/68)
previous 10/11/2005=290

I think this is a pretty accurate objective measure of the fitness I have lost in the past 4 weeks due to my acute appendicitis. A 20% loss in overall fitness/strength and ~8# bwt loss. Trying to get it back before the appendectomy next month and I'm out of commission again...
Note, even my first FGB 12/01/04 was 254!

Starting my third week of CF. I'm a couple of days behind already. :(

This one kicked my butt.

Subbed 20lbs thrusters for wall balls and burpess for row.

Score was 190.

I've got a loong way to go.

Max:
280
last time 287.
Very disappointed, went way too fast first round, could not recover untill 3rd round. Split was 115/76/89. Next time will try and average 100 per round to get 300.

Shira
55 lbs on pp and sdhp, 11 lb ball on wb
237

James
55 lbs on pp and sdhp, 11 lb ball on wb
226 (first time, impressive)

Me: 362
Julian: 360

240

Mods:
WB: 5kg rock 30/23/22
SDLHP: 20kg bucket of dirt 14; 2kg bucket 12/13
BJ: 24" 15/12/10
PP: 10kg 2x8 board 15/18/14
Row: Jump Rope points=reps/6 82/80/90 (42 points)

Pablo (1st and 3rd rounds only):
WB: 1kg rock 34/40
SDLHP: 2kg bucket 31/30
BJ: 12" 28/30
PP: 1kg bar 27/29
Row: Jump Rope 30/40 (12 points)

Subbed thrusters, 20lb dbs for wall-ball
no rower access today-did double-unders so no calorie count.

thrusters 35/25/23
sdlhp 20/15/11
box jump 17/15/19
push-press 25/15/12
double unders (reps) 23/23/21
=299

cfwu x 3
208
wb 25,15,19=59
sdlhp 15,14,14=43
boxjump 14,13,13=40
pp 13,13,12=38
row 8,9,11=28
Took too long setting up for rowing each time. Only ended up rowing for a little over 30 seconds each round.

Subs galore...
2x15lb dumbbell thrusters: 22-16-12=50
SDLHP 45lbs: 8-8-5=21
14" Box jump: 20-10-16=46
45lb Push press: 12-10-14=36
Row: 9-9-8=26

Grand Total: 179

subbed dumbbell thrusters for wall ball
used 60 cm to jump
took long for transition to rower
205

Jodi-284
Rich-260

Did this following Mon. the 18th's 50 Clean & Jerk wod

sub 24" box (not cause I'm crazy, just had no other choice)

wallball-34-26-25
sdhp- 26-18-20
24" box-24-16-16
push pr-16-16-15
row- 12-12-6 trouble getting into the rower on the last set
total- 282

Wallball: 30,21,22
SDL: 15,12,14
24" Box jump (20" unavail): 12,10,10
PP: 15,15,15
Row: 10,14,13
228 pts

MAN!

Scored 298
Wall Ball 40-30-25
SDHP 25 20 20
Box Jump 25 25 20
PP 18 12 8
Row 10 10 10

Will get 300 next time

Coach,

A response to your post (and to the deletion of another of my posts...along with an innocuous response to that post from SOMEONE ELSE):

>>You've been banned for 1) diligently working to get around our SPAM filter

This appears to be the cause of my IP being banned originally. All I can say is that I was not aware that a certain martial arts practitioner was so controversial around here. I am not a spammer nor do I practice spamming. Any mention of this karate expert was in simple jest. Admittedly I did not have time to search your message boards in depth but a simple search did not reveal why posting this person's name or reference would be a problem.

Perhaps most people could understand that this was not malicious behaviour.

In any case it is true I did make effort to post around what I thought was an automated filter of this person's name and I apologize sincerely if this offended you or violated this site's rules.

>>2) misrepresenting Erica's banishment and

My IP was banned BEFORE any mention of Erica (which has now been deleted but happened on this rest day). As for misrepresenting..hmmm semantics were different perhaps, but I in now way did nor do defend plagiarism. I feel this statement is unfair at best.

3) accusing us of censorship after we've put up with your lefty crap, eg "Bush Youth", for so long.

This is interesting for it reveals a bias on your part. My politics are not necessarily left, especially on social and economic issues. Isolationism and a distinct "mind your own business" attitude are not the exclusive domain of the left and in fact have been more attributable historically to the right, unless you call Thomas Paine and George Washington flaming liberals.
http://en.wikipedia.org/wiki/United_States_non-interventionism

My posts on this site have dealt with with the Iraq war and the current administration, and yes I am opposed to both on principle, a son of somebody who used his father's connections and political machinery to steal an election and then rush this country's good people off to an unjustified and illegal war...anyway we have been over this topic before.

I feel not only were you quick to judge me, when you do not even know me, but you are quick with these labels of leftist and liberal as exemplified by your next line...
>>You make liberals look bad. I don't want to be a party to that.

I am sure liberals appreciate all that you do for them and their "lefty crap"

And finally I was/am censored by definition http://en.wikipedia.org/wiki/Censorship
however before I accused, I asked. Though you have deleted my post, within it contained a request for a reason why my IP was banned BEFORE I would accuse. Instead of a polite answer I got complete censorship.

Look I am still open to exchanging ideas here. I believe I have and will continue to show that I am not aggressive in a personal way toward you or other members and that I can actively participate in your rest day “debates” (?? perhaps I am assuming, you do want opposing ideas don't you?).

I do not have a "potty mouth" and I do not spam.

Please reconsider. Look forward to hearing from you on this.

In any event thank you for the fitness site, it is a good source of collective and collected information on the subject of staying healthy and it is appreciated by myself and many others. In spite of this treatment, and the politics, I will choose to remember the good that you have attempted to do with your idea implemented.

"It is better to be violent, if there is violence in our hearts, than to put on the cloak of nonviolence to cover impotence."
Mahatma Gandhi

Subbed thrusters for wall ball, used 35# instead of 75#, subbed an 8" box. It's a start.

Thrusters: 20-15-10
SDHP: 16-13-10
Box Jump: 22-20-23
Push Press: 11-11-11
Row (cal): 8-7-6
Total: 203

Age: 31, BW: 195
323
Best score on FGB thus far. One change, no 20lb medicine ball, so had to use 15lb, therefore I took the SDLHP up to 80lbs.

NOT DONE CORRECTLY---I'll know for next time

wall ball: 38 43 26 = 106
sumo high pulls: 18 20 18 = 56
20" box jumps: 35 40 38 = 113
push press: 34 34 36 = 104
rower: 28 27 27 = 82

total: 461 (I realize now that i was supposed to keep the clock running for the 5 min set. I was stopping the clock and restarting when i was ready at the next station.)

Fight gone bad, as RX'ed: 344
BW 185

183 points - minus calories counted for rowing machine.
SDLHP: 40 lbs
PP: 30 lbs

Lynne in the morning

FGB 2.5 hours later

used 35kg/77lb for PPress and SDHP
2*9kg(20lb) thrusters for wallball

Row(cals): 26 26 21
Thrusters: 25 25 15
SDHP: 25 24 16
Jumps: 25 16 15
P Press: 27 24 20

Rounds: 126 115 88 = 329 (43 point PR)

I'm toast!!

Cheers, kempie

Subbed 2 X 20lb DBs for wallball, all else as Rx'd.

298 (+18)

PR = 326.
Today: 317

Second ever FGB, weights up from first time

Row 23,19,21
12lb WB 16,14,11
62lb SDHP 10,9,10
18" BJ 17,16,16
62lb PP 12,12,13

Total 219

Was wanting to "kiss the clown" by the end.
Note to self, iron weights do not bounce on jigsaw mats ,the way bumpers do on a platform oops.....

Meyer as Rx'd except subbed basic burpee (no push up) for rowing- 279

Alvaro- as Rx'd 184

Sam - 175 not sure of modifications

First FGB sub 20 lb thrusters
29 18 22 16 16
20 15 20 13 17
17 13 22 13 17
268

448

One sub: 14 lb wallball, not 20 (heaviest ball I have).

Gym doesn't have a clock with second hand so I improvised...
21-15-9 reps of,
2 20# dumbell squat to press
75# Sumo Deadlift Hi Pull
Jumps to flat bench
75# Push Press
75# Bent over Row
25 minutes

197 points

294

Rd 1: 35/15/14/16/15: 95
Rd 2: 36/12/14/15/19: 96
Rd 3: 37/12/16/19/19: 103

Sub: 12# wall ball (heaviest gym has)

************212

23/7/14/15/11

21/10/15/13/13

21/11/15/13/12

NOTES: CDU Training prior to FGB. One min walk upstairs to C2 rower. Then rowed for 45 seconds.

CFWU x 1, 1 hour mulch shoveling warmup
242

1: 29 18 14 13 14
2: 20 17 17 13 17
3: 17 13 17 8 18

Had a hard time recording reps and keeping time... timing was probably a little soft. Interestingly, rows improved as the workout went on.

First go at FGB. I was doing this on my own trying to watch a wall clock, so really sloppy on time. Don't know how many of what I did, just know it sucked.

sub'd 30 dumbell thrusters for wall ball, 45lbs on SDLHP, 45lbs on push press, and ran (no rower at YMCA)

230 points,

subbed 20# dumbell thrusters for wall ball

As Rx'd:

Kyle:
Rd 1: 23/22/40/31/18=134
Rd 2: 22/20/37/35/18=132
Rd 3: 22/18/36/36/16=128
Total=394

Mark:
Rd 1: 27/19/40/38/18=142
Rd 2: 22/17/37/35/21=132
Rd 3: 23/16/38/33/20=130
Total=404

301 as rx'd.
PR by 7 points
Tasted blood.