March 26, 2007

Monday 070326

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

TFGB-th.jpg

Enlarge image

WOD demo - video [wmv] [mov]

Posted by lauren at March 26, 2007 6:34 PM
Comments

Anybody know how to find records for the benchmark WOD's (ie. cindy)?

Comment #1 - Posted by: ______Jay_____ at March 25, 2007 6:42 PM

Wow - What a workout!

Jay - try the "Trophy Case"

Jon

Comment #2 - Posted by: jon h at March 25, 2007 6:46 PM

wow... this is awesome. It hurts just looking at it.

Comment #3 - Posted by: Stefan_b at March 25, 2007 6:46 PM

CrossFit RVA just finished a 10 week cycle and decided to do HQ WOD's for the remaining 2 weeks. Perhaps this was an unwise decision...

Comment #4 - Posted by: Matt (CrossFit RVA) at March 25, 2007 6:50 PM

I suppose that you would do 45lb SDLHP for rowing sub.
Doesn't seem like much fun though.Since we are already doing them as a component of the effort. Does anyone have any ideas for a good sub exercise. I was thinking a farmers walk but do not know how to count it for the total point talley.
Any ideas would be greatly appreciated.
if not I will just do the standard sub.
Thanks, should be a fun 20 min.

Comment #5 - Posted by: R.Fielder at March 25, 2007 6:52 PM

you guys are really sic!

Comment #6 - Posted by: Travis L @ Home at March 25, 2007 6:53 PM

R. Fielder,
Last time I did FGB, I didn't have a rower. I subbed in Burpees!!! Have a good time.

Comment #7 - Posted by: Travis L @ Home at March 25, 2007 6:55 PM

I would sub KB swings for the rows, just cuz why not.

Comment #8 - Posted by: Keith W. at March 25, 2007 6:55 PM

This is not a good workout for tomorrow. I got my green belt test too.

Comment #9 - Posted by: Benos at March 25, 2007 6:56 PM

Jay my earlier answer to your question wasn't right but you probably know that already...

Comment #10 - Posted by: jon h at March 25, 2007 6:56 PM

What is a good substitute for the the medicine ball throw? I _believe_ the heaviest my gym has is ten pounds.

Comment #11 - Posted by: rdavis at March 25, 2007 6:58 PM

Those are great ideas.
I think I will go with the burpees and have my friends just starting go with a 20lb DB swing.
Good, Thank you!

Comment #12 - Posted by: R.Fielder at March 25, 2007 6:58 PM

Oh my god, I knew Fight Gone Bad was coming but not in this ugly, bastardized manner. This is gonna be a doozy.

Comment #13 - Posted by: gaucoin at March 25, 2007 6:59 PM

Does any one have one of those handy MP3's set up to ring at 20 seconds and 10 seconds. Someone had a great one for minute intervals that worked really well. The clock work on this gets tricky without a spotter timing for you.

Comment #14 - Posted by: Moccasin Guy at March 25, 2007 7:14 PM

Very Nice....(as Borat would say it)

Comment #15 - Posted by: Jake S. in Charlotte at March 25, 2007 7:14 PM

The form was impecable for all three athletes, I am proud to have been there for this one. Great job annie, hollis, and zach!

Comment #16 - Posted by: danielle at March 25, 2007 7:18 PM

Moccasin, go to

http://www.fivesign.com/downloads/program/SweatShop-Exercise-Timer_43851_54.html

no music but it works

Comment #17 - Posted by: Benos at March 25, 2007 7:22 PM

Like the idea, but its going to be hard to do this in a regular gym....likely will be subbing up the wazoo. I think for the wall balls, doing a similar motion with a 35lb kb might be close(holding it like a ball,without throwing!), rowing will have to be the SDHPs or swings with a 53lb kb. Looking forward to the pain!

Comment #18 - Posted by: Gundy at March 25, 2007 7:33 PM

This one is gonna rock so much face....

Comment #19 - Posted by: CarlJibbs at March 25, 2007 7:55 PM

Hollis, You are a hard charger man. good stuff. All the videos look great Tony.

Comment #20 - Posted by: Dutch at March 25, 2007 7:58 PM

#11

I feel your pain, the one in my gym only goes up to 12 lbs. I do the throws one-handed, alternating arms each throw. I hope that helps.
Nate

Comment #21 - Posted by: nate at March 25, 2007 8:05 PM

""You smell that? Do you smell that? VOMIT, son. Nothing else in the world smells like that. I love the smell of VOMIT in the morning. You know, one time we had a workout called TABATA FIGHT GONE BAD, for 20 MINUTES. When it was all over I CRAWLED around the gym. We didn't find one of 'em, not one stinkin' BODYBUILDER. The smell, you know that STOMACH ACID smell....the whole GYM. Smelled like... CROSSFIT. Someday this FOUR DAY CYCLE is gonna end..""

AHH...VICTORY!!!!

Comment #22 - Posted by: CCTJOEY at March 25, 2007 8:12 PM

Could you sub Thrusters for Wall Ball? Don't have a ball of any kind.

Comment #23 - Posted by: Sean at March 25, 2007 8:30 PM

Coach, are you in a bad mood or something...?

Comment #24 - Posted by: Joe Marsh at March 25, 2007 8:39 PM

This one seems not too bad actually!

#23 Sean, you sure could ;)

Comment #25 - Posted by: Pierre Auge at March 25, 2007 8:41 PM

Pierre, you kidding me, this one seems awesome. I just wish that it had gone up for Tuesday, Ive got my green belt test tommorow and dont think this workout and my test will make good friends...

Comment #26 - Posted by: Benos at March 25, 2007 8:44 PM

Do I have this down correct?

So basically we're doing 8 sets of the same exercise at each station ? So 5 stations total equals 40 sets in total..

You do 20 seconds of go time, and 10 seconds of rest, and take your lowest score off of each thing??

Comment #27 - Posted by: Ross Isenberg at March 25, 2007 8:49 PM

You got it down exactly Ross. Have fun.

Comment #28 - Posted by: Benos at March 25, 2007 8:51 PM

CCTJOEY.....that is funny S@#t man

Comment #29 - Posted by: Dave at March 25, 2007 9:01 PM

I often wondered when these two would be combined... The nightmare finally has come true.

CCTJoey- Nice bro, Nice! Drop me an e-mail. I got some news.

Comment #30 - Posted by: DJ at March 25, 2007 9:06 PM

K everybody..Lookin for some advice here..Had a 20lb vest some time ago that I paid about $75 bucks for that eventually smelled like a fine aromatic blend of the sweat of several of my friends that when combined was not unlike crumpling up dirty underwear and letting your cat pee all over it..When I washed it it fell apart..Now...for quite some time I have been looking at the 84Lb X-vest..It says that it will not hold odor...fits comfortably..and that it is adjustable in 1 lb increments...My question to anyone out ther is whether it is woth the $300 price tag?

Comment #31 - Posted by: Dave at March 25, 2007 9:27 PM

CCTJoey,
I'm copying that and putting it on my website. You'll get all the credit, but that's freakin' hilarious.
travis

Comment #32 - Posted by: Travis L @ Home at March 25, 2007 9:50 PM

For those who need help keeping track of time like me. I created an mp3 to use on my player that counts down from 20 then 10 for 8 intervals. It's meant to be replayed for each of the 5 rounds. I may make a different one for next time if it seems like I should have just made a 40 interval version. We'll see.

Some will find this too annoying to use but when I get tired I lose all track of time. For the 20 second countdown I kept the voice clean and for the 10 second countdown I added some effects so I know when I should be resting.

You can get the file here if you think you need it.

http://www.wikiupload.com/download_page.php?id=110658

Comment #33 - Posted by: Caleb T. at March 25, 2007 10:00 PM

so sumos to wallballs should probably be split up by one of the other two eh? That'd be too many squat like movements in a row for me.

Comment #34 - Posted by: kev at March 25, 2007 10:00 PM

I was fortunate enough to save a copy of this timed music and the info how to create more, just havnn't got to that yet...I recieved it from a gentlman named John...It belongs to him but the way he wrote this I believe he would want to share it here again...enjoy. Hope it helps.

I would like to thank John if he reads this...Thanks John, it is way cool.

I put together a couple MP3 files specifically for Tabata Something Else--complete with chimes at the proper intervals so that you don't have to look at a watch. There's a musical version (rap music) and a silent version with just the chimes. The files are 16 minutes long and about 15MB each.
http://john.720.com/misc/upload/TSE_Rap.zip
http://john.720.com/misc/upload/TSE_JustChimes.zip
By the way, feel free to make your own soundtracks using the JustChimes MP3 and a sound editor such as Audacity. Just put the chimes in one track and the music in the other. Be sure to share what you make.
Enjoy,
John

Comment #35 - Posted by: WTP at March 25, 2007 10:38 PM

One more question.

Should the weights be scaled so that we're getting atleast a set amount of reps?

I have yet to do FGB, much less in the T intervals. As an extreme example; I don't want to burn out and score a 4, if that makes any sense.

Comment #36 - Posted by: kev at March 25, 2007 10:52 PM

hahaha. funny, i just did my own Tabata workout earlier today and i finished in the fetal position. i drew just enough energy to say that i'm going to do this as soon as i recover.

thanks coach (=

Comment #37 - Posted by: AndrewBueno at March 25, 2007 10:54 PM

Oh my! I feel ill just reading this one. It will have to wait until tomorrow; I've done sprints and BJJ already today. That, and I'm soft. :o)

Comment #38 - Posted by: Adam (CrossFit Victoria) at March 25, 2007 10:55 PM

Felin really slow folks(it's late), could someone break this down a lil more, 40 interval,20 on 10 off, 8 interval?? i'm mixed up on the 40 interval with the 8 interval, if i have this right it seems really long....40 times you do each exercise 20 on/10 off for all 5 exercises and go through them 8 times????

Comment #39 - Posted by: Chuck at March 25, 2007 11:28 PM

OK...so I can't do rows. And I can't do wallball. We lack the necessary equipment in our gym. I don't want to do SDHPs again, as they are already in this workout. I know this has already been approached, but I haven't heard the same answer twice. General consensus: What are my best substitutions for those 2 exercises in this workout??

Comment #40 - Posted by: dirt_sailor22 at March 25, 2007 11:29 PM

#42 Chuck

There are 5 excercises in the set, so if you do the whole set 8 times you get 8x5, which equals 40. It's 8:30 in the morning here, so I can already do extremely complicated math like that! ;-)

Now: off to the hardware store to buy a basketball and sand. Today's project: a medicine ball!

Mike

Comment #41 - Posted by: Mike Gray at March 25, 2007 11:38 PM

CCT Joey- thanks for the laugh- not much can make me laugh that hard at 4am, especially after seeing today's WOD.

Comment #42 - Posted by: ChristineInVABch at March 26, 2007 1:32 AM

day 2 of my 50% cycle
50% tabata FGB
wall-ball: 11-8-11-10 =8
SD-HP: 8-8-10-8 =8
Box-jump: 12-12-6-8=6
Push-press: 12-9-7-8=7
25 kg dumbbell swing: 10-10-7-8=7
total score = 38
Hardest was keeping score, that is what you get from working out alone.
Have fun, Johan

Comment #43 - Posted by: Johan Nederhof/Rotterdam at March 26, 2007 2:39 AM

Score: 37.1
Wow. I love the smell of VOMIT in the morning. We got Pukie in the wire! CCT Joey nice job!

Comment #44 - Posted by: Tim L at March 26, 2007 3:27 AM

37.
Thrusters with 2x20# dbs (sub for wall ball): 8
SDLHP: 7
Box Jumps: 10
PPs: 8
Row (cal): 4

Used 55# for SDLHPs and PPs because my neck is still a little sore. Tough one. The transition to row was longer than 10 secs because I had to go another floor of the gym and boot off the trainer who was using the rower as a chair.

Comment #45 - Posted by: Norma at March 26, 2007 3:55 AM

wallball - 7
sumo high pull - 5
box jump - 7
push press - 6
row - 5

Total score - 30
Bwt - 112#

25# sandbag thrown to lightly touch 8' apartment ceiling; someday I'm going to learn how to catch a flying object
75# sumo high pull
18" box jump with full hip extension
75# push press
C2 row

This was brutal.

Comment #46 - Posted by: Kelly Moore at March 26, 2007 4:00 AM

While convulsing (weakly) in the soaking wet grass in back of my apartment block and wondering whether I had enough strength left to retch, I had a vision (like any good warrior) of my true CrossFit name: FunnyFit.

You see, right behind my apartment block is a home for the mentally handicapped (aka "funny farm") - and any of my neigbors would be happy to confirm that I fit in perfectly!

For the record (I subbed KB-style swings with a 25K/54lb dumbell for the rowing machine):

Wall-ball: 10-11-11-10-8-9-11-10=8
SDHP: 8-9-9-8-7-8-8-6=6
Box: 15-12-12-12-12-12-12-12=12
Push: 8-8-7-4-4-4-4-5=4
KB: 8-8-8-7-6-5-6-8=5

total low = 35

Comment #47 - Posted by: FunnyFit - Switzerland at March 26, 2007 4:02 AM

Should be interesting. We just set up our gym on the roof of one of the buildings here in Iraq. This'll serve as a good test for our crew of 10 or so. Hope no one bows out.

D6

Comment #48 - Posted by: CO at March 26, 2007 4:20 AM

This should be interesting. We just set up our gym here in Iraq on top of the roof of our building. This'll be a good initial test for our 10 or so Crossfitters. Hope no one bows out. Maybe we should have thought of "collection" buckets for the inevitable aftermath.

Comment #49 - Posted by: CO at March 26, 2007 4:23 AM

1st time doing any kind of FGB wod.

Warm up:
-5 mins DROM + various lunges
-2 rounds of:
-8 chins
-10 dips
-10 hanging leg raises
-20kg db swings x 10L, 10R

WOD
Tabata the following with no rest:
-10kg db thrusters
-35kg sumo deadlift high pull
-35kg push press
-10kg db burpees
-row (cals)


TOTAL SCORE: 29

Here's how it went; 1st exercise, 1st interval - managed about a thruster every 1.5 seconds. This is well easy, I thought, should score in the low 50's I thought.... 3 mins later I was down to 1 thruster every 4 seconds, with the added pressure of having to clench what yogi's call the 'Mulaband' muscle. For non-yogi's, that will be the muscle that stops you from soiling your pants.

Note for next time: pace yourself.

Off weightlifting now. I just know I'm either going to be brilliant or dire. There will be no in between today.

Comment #50 - Posted by: HC at March 26, 2007 4:25 AM

Age 30, 182#, 5'10"

Subbed out SDHP because lower back isn't 100% yet and felt it locking up on the first set of 75#SDHP. Subbed jumping pullups for SDHP and squats for row.

45# thruster, 20" box jump, 75# push press, jumping pullups, squats= Score 32

Comment #51 - Posted by: Johnnylove at March 26, 2007 4:27 AM

subbed burpees for row, otherwise as rx'd.

wall ball - 9
SDHP - 7
box jump - 11
press - 8
burpee - 5

Total: 40

Ouch

Comment #52 - Posted by: rpo at March 26, 2007 4:31 AM

Hi all!

I just wanted to drop a note to everyone and sat that my husband, J, is home. He came in yesterday afternoon, safe and sound.

Thank you all for your support during this deployment, it definitely helped me get through it alot easier.

We'll catch up with this one in a couple of days.

Kate

Comment #53 - Posted by: jknl at March 26, 2007 4:36 AM

Box Jump 9
Burpees 5
SDHP 7
P.Press 7
Kettleball 6
34

Comment #54 - Posted by: Moccasin Guy at March 26, 2007 4:42 AM

Subbed 35# kb swings for row. Had to reduce push press to 65# halfway through. This one didn't feel good...

low scores: 8,4,8,7,8

Score: 35

Age 29 BW 165

Comment #55 - Posted by: Mike Mc at March 26, 2007 4:43 AM

tabata Fight Gone Bad

Score 45

Wall ball 10kg - 11
Sdhp 32kg KB - 10
Box Jump 24inch - 7
Push press 30kg - 10
Rower 7

Comment #56 - Posted by: DavidE at March 26, 2007 4:53 AM

21yo/6'3"/220#

Score = 20

Wallball: 13, 12, 11, 11, 11, 11, 10, 11 = 10
SDHP: 7, 8, 6, 8, 8, 7, 8, 6 = 6
Pushpress: 10, 9, 4, 8, 6, 4, 6, 8 = 4

ouch

Comment #57 - Posted by: JakeR at March 26, 2007 5:09 AM

Theresa - 30 subbed 55 lb SDHP and 45 for Pushpress

Mark - 33 as rx'ed.

Ouch. I am still shaking an hour after this one.

Comment #58 - Posted by: Theresa & Mark at March 26, 2007 5:22 AM

DB Thruster: 8
32k KB Swing: 11
Squat: 18
32k sdlhp: 10
Muscle up: 4

score: 51

Comment #59 - Posted by: Jerry Hill at March 26, 2007 5:24 AM

Kate:

With "J" home we'll just assume that you'll be doing "Tabatta Something Else Entirely" and look for you in a couple of days ;=) !!

Will do "Michael" today; this is perfect for tomorrow.

Anyone put together an Itunes version of the Tabatta music for Ipods?

Comment #60 - Posted by: bingo at March 26, 2007 5:37 AM

I read the WoD and simultaneously vomited and cried. Oh my gosh. This is going to hurt...so good! :)

Comment #61 - Posted by: Dann-o at March 26, 2007 5:51 AM

Tabata Fight Gone Bad

Score 38

Wall ball 24# - 8
Sdhp 75# - 8
Box Jump 20" - 8
Push press 75# - 8
C2 - 6

Sweatshop Timer! Thanks Benos!

Comment #62 - Posted by: Wilcox at March 26, 2007 5:53 AM

Wall-Ball- 8
SDHP- 7
Box Jumps- 8
Push Press- 12
Subbed Treadmill for Rower- 6

Score= 41

Comment #63 - Posted by: HarryHogg at March 26, 2007 5:56 AM

I apologize for this question, and browbeat me if you will: Should the exercises be done one-at-a-time, i.e. Wall-ball x 8, or should it be eight rounds of the five exercises, moving from one to the next?

Comment #64 - Posted by: edevine at March 26, 2007 6:01 AM

CFWUx2

C2 Rower - 3
Subbed Thrusters 40lbs for Wall Ball - 8
SDHP (scaled to 55lbs) - 7
Box Jumps - 5
Push Press (scaled to 55lbs) - 8

Score - 31

Walked out of the YMCA with a river trailing me.

Comment #65 - Posted by: AlanR at March 26, 2007 6:06 AM

Does the 75lbs for the summo deadlift and the push press include the 45lb bar? Looking at the video it looks like they are using 135lbs (i.e. two 45s and the bar).

Comment #66 - Posted by: Casey at March 26, 2007 6:22 AM

Casey,
those big plates are probably only 10 or 11#. the are big like 45's for training purposes.

Comment #67 - Posted by: Erik Miller at March 26, 2007 6:27 AM

#35 WTB,

THANKS MAN. You're a hero.

-dan

Comment #68 - Posted by: Daniel Miller at March 26, 2007 6:28 AM

wb= 8
bj's=8
row=7
pp=12
sdhp=12

total=47

Comment #69 - Posted by: JeffT at March 26, 2007 6:35 AM

27 yo, 5'11", 180 lbs

A little modification on this one, from lack of proper equipment and time constraints.

10 lb Wall Ball
75 lb High Pull
20" Box Jump
75 lb Push Press
Burpees

Only 6 intervals each round instead of 8.

Score: 8, 6, 8, 4, 4

Comment #70 - Posted by: Alton at March 26, 2007 6:35 AM

BW 169

20 lb Wall Ball- 11,10,10,10,10,10,10,10
75 lb SDLHP- 10,10,10,10,10,10,10,10
20" Box Jump- 12,12,12,12,12,12,12,12
75 lb Push Press- 12,10,10,10,10,10,10,10
Row- 9,8,8,7,7,7,7,7

Score= 49

Transitioning to different exercises took about 30 secs and about 1 min between push press and rows.

Comment #71 - Posted by: Eric O at March 26, 2007 6:43 AM

subbed sdhp for rowing

wall ball 8
sdhp 6
box jump 7
push press 7
rowing 6

total = 34

Comment #72 - Posted by: paulw at March 26, 2007 6:59 AM

Had to sub thrusters for wall ball and burpees for rower...didn't have access to either today.
Me and two of the guys:
Myself: 39
Mac: 21
Ross: 20

Comment #73 - Posted by: MontereyARMY at March 26, 2007 7:00 AM

41yom / 150

WU – 10 min on elliptical

WOD
I really messed this one up. Note to self do not attempt this at 5am with out someone else to handle the timers, counting, and rest periods. After doing the Wall Ball and Sumo Deadlifts while on the box jump I figure out that I was only doing 4 intervals per exercise instead of eight (what an idiot!). I decided to complete the remaining exercises doing just 4 intervals but run through the same routine again once the first round is complete. So essentially I did a 50% work-out twice. Here are the results.

--------- Rnd1/Rnd2
WB 20# -- 10 / 10
SDL 75# - 09 / 07
20” Box - 09 / 09
PP 75# -- 07 / 08
Row ----- 06 / 06

Total --- 41 / 40

Total across all 8 intervals taking lowest from both rounds – 39

This number is high because of the way I did it but I wanted to at least document what I did so next time if this one comes up (please do not let it be). I will ensure I do not do this again. Crap!

Comment #74 - Posted by: mhlane at March 26, 2007 7:02 AM

sub as gym mandated:

15lb wallball - 11 reps
75lb SDLHP - 8 reps
15inch jump - 8 reps
75lb push press - 5 reps
row - 7 calories

Total = 39

1st time doing FGB - BRUTAL

Comment #75 - Posted by: jpf at March 26, 2007 7:05 AM

Jeff-Subbed-16.5 in. box-WBS to about 9ft-in the following order

Rower-8
WBS-9
SDHP-7(poor form)
BJ-11
PP-7

Charity-subbed 16# WBS to 9 ft. target-45# PP and SDHP-16.5 in. box for BJ-in the following order

WBS-10
SDHP-10
BJ-11
PP-12
Row-4

Comment #76 - Posted by: JEFF AND CHARITY at March 26, 2007 7:13 AM


small group today... Trish, Denise and I... the early morning crowd at our Y thinks we have lost our mind... We set up our stations and yelled at each other when it was time to change... one man in a USAF t-shirt was shaking his head periodically and when he left said "you ladies have a great day"... he thinks we are certifiably crazy.

Wall ball 10 lbs
Sumo Deadlift HP 45 lbs
Box Jump as rx'd
Push Press 45 lbs
Row for repetiions

Carol-41 yo/5'7" 149lbs --low 37
8,5,6,3,15

Denise-35 yo/5'4" -- low 34
subbed 25lb bar for push press
7,5,4,2,16

Trish-- 37 yo/ 5'7" 138lbs --low 40
11,5,9,3,12
We all really enjoy reading the posts and it really keeps us motivated... Thanks so much to all you guys and girls at Crossfit. Also, thanks so much for posting the mp3 downloads... helps alot!!!

Comment #77 - Posted by: Carol at March 26, 2007 7:23 AM

Wall ball (10 lb was all 24HF has): 9
Sumo HDL (75#) 7
Box Jump (20") 8
Push Press (75#) 6
Row (no row mach, used treadmill on 7mph) 5

9+7+8+6+5 = 35

Can we please never do this again? :)

Comment #78 - Posted by: Hale at March 26, 2007 7:35 AM


age: 31
bwt: 212 (new low!)

10 minutes jump rope

3 xCFWU

Fight Gone Bad as Rx'd - 31

Thrusters (20# dbs) - 6
DLs - 5
Box Jumps - 7
Push Press - 7
Rows - 6

Can do better. For sure. Great workout though.

Comment #79 - Posted by: suavdaddy at March 26, 2007 7:39 AM

Wow! Read the name of this WOD and nearly had a heart attack! I'll be doing it tomorrow morning first thing.

I'm sure I'll be getting a lot of strange looks from the people in my gym. :P

Comment #80 - Posted by: jsipko at March 26, 2007 7:41 AM

Thrusters 20lb DB's - 6
SDHP - 6
Box Jumps - 9
Push Press - 10
Row -7

Score: 38

Comment #81 - Posted by: barry weidner at March 26, 2007 7:53 AM

I've been crossfitting for 3 months now. Did this break anyone else?

I had to sub burpees for rowing, I kept to the interval rules, but by round 5, I was sucking major air, I'd driven past pukie's house, to the point where I was just having trouble moving from station to station and staying upright.

I knew it was going to be hard,[but....] but I don't know if I went too hard out of the blocks - not that pacing oneself is the point.

I finally met a nemesis of sorts, at least. I didnt take scores however, trained alone, was enough watching the second hand.

Comment #82 - Posted by: Dr. Punch at March 26, 2007 7:57 AM

CFW x2
Subbed burpees for rower
Wall ball 8
SDHP 7
Push Press 6
Burpee 5
Box Jump 8
Score= 34
Sometimes you see the WOD, and think "This doesn't sound too bad", and then it kicks your butt! This one sounded bad from the start, and it was. Great one Coach!

Comment #83 - Posted by: Robert@Combat Outpost at March 26, 2007 8:05 AM

CFWU x 3
Score: 34
Dropped to 55# for SDHP and press

Just got my weights this weekend and I'm very impressed with this result. Thanks Crossfit.

Comment #84 - Posted by: Antillious at March 26, 2007 8:13 AM

Looking for a good sub for the row machine.

Looks like Burpees and KB Swings are what most people are using for a sub.

I am doing this workout tomorrow, so any other suggestions will be helpfull.

Thanks!!

Comment #85 - Posted by: Bill Stock at March 26, 2007 8:37 AM

#53 Kate. Wonderful news! I'm sure all of us are ecstatic for you and your family. My thanks to your husband for his service. Um, I guess you won't be posting for a few days...

Comment #86 - Posted by: john wopat at March 26, 2007 8:40 AM

for next tabata chimes mp3 i must suggest girl talk - "night ripper" as the music

Comment #87 - Posted by: serkan at March 26, 2007 8:45 AM

This hurt so bad.

WB 9
Box 10
SDHP 7
PP 9
Row 7

Total 42

BW 135

Totally dead, and feeling sick after this, but you know I feel great because it is behind me.

Comment #88 - Posted by: Carl at March 26, 2007 8:51 AM

37 190lb

WB 10
Box 7
SDHP 10
PP 11
Run for row 10

Total 48

Comment #89 - Posted by: JackM at March 26, 2007 8:57 AM

Don't know how well I'll be able to keep track of reps/time but will do my best. 1st time doing FGB. Seeing Annie so wiped (knowing how good of shape she's in) got me kind of shook! But bring it on!!

Thanks (I think) Coach

Comment #90 - Posted by: Nick at Langley at March 26, 2007 9:03 AM

this is my first time with crossfit and its freaking amazing, cant wait for tomorrows workout!!!

Comment #91 - Posted by: tnester at March 26, 2007 9:18 AM

This Kicked my behind badly:
WB - 9
SDHP - 10
BJ - 8
PP - 8
SDHP (Bar) - 10
Total - 45
Did not have a partner so timing the rest of 10 sec was guess work

Comment #92 - Posted by: Mike G at March 26, 2007 9:19 AM

50/200/75"

WB-8
HP-6
BJ-8
PP-6
R -7
Total=35

A real a** kicker.

Comment #93 - Posted by: Ben S. at March 26, 2007 9:36 AM

#64 edevine

Tabata = 20 sec on, 10 sec off format.

It goes like this

Excercise #1 20 sec - rest 10 sec
Excercise #2 20 sec - rest 10 sec
Excercise #3 20 sec - rest 10 sec
Excercise #4 20 sec - rest 10 sec
Excercise #5 20 sec - rest 10 sec

Do this for 8 rounds.
Lowest # of reps for a particular excercise is your score for that excercise.

Scale it down if you need to.

Comment #94 - Posted by: InfidelSix at March 26, 2007 10:01 AM

#64 edevine,

Sorry, I had it wrong. Watch the video.

Comment #95 - Posted by: InfidelSix at March 26, 2007 10:04 AM

W.B.=10
H.P.=8
B.J.=8
P.P=7
Row=7
Score=40

Well, I'm back after doing strength programs for the last 3 months. This is my first WOD in about 3 months. My throat and chest is burning! I almost quite a few times. That was good and tough! Aarg...

Comment #96 - Posted by: JDale at March 26, 2007 10:10 AM

Man, my first FGB and my first tabatas... I really wussed out, too.

21yom 167lb

2x CFWU (9 pullups, then 6 -- getting even better!)

sumo deadlift high-pulls - 4
push press - 1 (I started with five, but these killed me, i ended up resting much more than 10 seconds and still couldn't do more than 1 by round 6)
box jump - 5 (rested an extra thirty seconds after rounds 3 and 6)
20lb dumbbell thruster - 5 (also extra rest at the same points)
row - 6

total: 21

so, not good. but I'm glad i did it, and next time I know to pace better. also it's tough timing yourself since you're working with such small intervals.

Comment #97 - Posted by: Chris at March 26, 2007 10:12 AM

29 yom
196 lbs

CFWU x 3
we did 50% since we've only been doing crossfit for about a week.

lowest number:
wall-ball - 4 *only had a 10# ball
SDHP - 5 *65#
Box Jump - 7
Push-press - 4 *65#
Row - 4 *subbed burpees
TOTAL - 24

not too bad, but there's a lot of room for improvement.

Comment #98 - Posted by: echo5tango at March 26, 2007 10:13 AM

#94,95 InfidelSix:

Thanks for the reply. I watched the video previous to my post, and just wasn't sure. I'm sure either way would be decimating. Good luck to you.

Comment #99 - Posted by: edevine at March 26, 2007 10:20 AM

24 yo male, 185#

20# db thrusters - 15-13-12-12-12-12-12-12 = 12
75# sdlhp - 12-12-8-8-8-8-7-7 = 7
20" BJ - 12-11-10-10-10-10-10-10 = 10
75# PP - 8-7-4-5(65#)-4(65#)-5(45#)-4(45#)-4(45#) = 4

skipped rows

total = 33, with rows would have been 38 easy but oh well

Comment #100 - Posted by: serkan at March 26, 2007 10:24 AM

CFWUx3

Score: 33
Subbed 45# for PP & SDLHP
Did 30# dumbbell (using 1 dumbbell) thrusters for wall ball

Comment #101 - Posted by: Mary Ann at March 26, 2007 10:35 AM

#64, edevine:

Do each exercise to completion. 8 rounds of wall ball, each round is 20 seconds of exercise followed by 10 seconds of rest(a tabatta interval). 8 rounds = 4 min. THEN move on to the next exercise and do to completion. Total work-out 20 minutes, usually followed by several minutes of heaving, partial consciousness, and production of sweat angels. Your score on each esercise is the lowest number of reps completed in any 20 second interval of work for each exercise.

Welcome aboard. Fasten your seatbelt.

Comment #102 - Posted by: bingo at March 26, 2007 10:38 AM

as rx'd

WB: 10
SDHP: 6
BJ: 8
PP: 7
C2: 4

Total: 35

ouch

Comment #103 - Posted by: dmarsh at March 26, 2007 10:40 AM

total = 37

subbed burepees for the rows. This was a good one.

Comment #104 - Posted by: Jake (CrossFit RVA) at March 26, 2007 10:41 AM

standing press 5x3 reps 165

as rx'd 46

wb=10
sdhp=10
bj=10
pp=10
row=6

Comment #105 - Posted by: brent colson at March 26, 2007 10:41 AM

Gotta save this one for Wed. Kelly, even you said this one is brutal. Now I am very scared!!

Kate, enjoy your time with your husband, and thank him from all of us!!!!

Comment #106 - Posted by: Valerie S. at March 26, 2007 10:43 AM

CFWUx3 (3 sets of 10 pull-ups (first time))

as rx'd: 31

Subbed 40 lb DB thrusters for wall balls

DB thrusters - 10
SDHP - 5
PP - 5
BJ - 7
Row - 4

Comment #107 - Posted by: Woody at March 26, 2007 10:46 AM

Worst thing I've ever done. Glad I finished almost cried in front of everyone at my gym.

WB-8
SDHP-4
BJ-7
PP-7
Burpees-5
total-31

All you that scored over 40 are my heroes.

Comment #108 - Posted by: Evan at March 26, 2007 10:49 AM

M/30/193

WB: 12
SDLHP: 9 (lost 30 sec in transition, someone stole my bar! Seriously, I'll break it down after I'm DONE.)
Box: 10
PP: 8
Row: 7 (lost 30 sec in transition)

TOTAL: 46

That's got to be the evilest non-burpee WOD. The push press wasted me. I feel bad for those who subbed in burpees!

Comment #109 - Posted by: davej at March 26, 2007 10:52 AM

Partial WOD as RX'd:

WB: 9
SDHP: 8
BJ: 8
PP: 7 (pulled muscle...called it quits)

Comment #110 - Posted by: Patrick B at March 26, 2007 10:53 AM

No equipment available. Subbed:

Squats - 14
Supermans - 15
Non-anchored Situps - 27
Pushups - 12
Lat pull-downs - 8

At the Comfort Inn, Visalia, CA

Really happy for you Kate!

Comment #111 - Posted by: mas at March 26, 2007 10:55 AM

"Tabata FGB"

8 rounds, 20 sec on, 10 rest of
5 movements:

2x20lb DB Thrusters: 7
75lb Mid-Shin Hang DL High Pull: 6
Box Jump: 7
75lb PushPress: 7
40lb DB Swing: 5

Score: 32

Comment #112 - Posted by: John Messano at March 26, 2007 10:57 AM

m/48/159

wb 4
sdl 4
Box 8
Pp 5
Row 9

Score: 30

Comment #113 - Posted by: Butch at March 26, 2007 11:01 AM

Did this at Bally's (Total Waste of Time). Unfortunately they don't have a 20 pound medicine ball so I had to use a 15 pounder. They also don't allow me to move all equipment into one room so I had to move around the gym and set up my equipment as needed. As you can see, there was a bit of rest between a couple of exercises. (It is a poorly laid out gym where they have turned old racquetball courts into different fitness areas. They also have a free weight room separated from cardio equipment by a pool, gymnasium and locker rooms.) Finally, they only have two old piece of junk rowing machines and the one that has the "working" timer, calorie counter, etc. was already taken. Therefore, I just rowed as hard as I could for the alloted time.

My scores:
Wall Ball--10
SDHP-------7
Box Jump---10
Push Press-7
Row--------Hard as I could

Comment #114 - Posted by: Micah at March 26, 2007 11:03 AM

CFWU X 2

WB: 14
SDHP: 5
Box: 5
PP: 2
Subbed Treadmill @ 8.5mph, 1% incline: no score

Score: probably low 30's 28+ with the row.

Thanks Coach.

Comment #115 - Posted by: cscovil at March 26, 2007 11:05 AM

Age 31
BW 180

First WOD since the CF-NC seminar last week - Yep, 7 days of rest due to vacation and out-of-town visitors.

Here it is:

Total Score: 36

Wallball (14#) - 11
SDHP (65#) - 6
Box Jumps (20") - 9
Push Press (65#) - 6
Row - 4 (Transition during first round killed me)

Tough one, as always.

Comment #116 - Posted by: Dan D. at March 26, 2007 11:08 AM

30/m/200

Bike to gym. Still about 5 deg F here.

CFWU x 3

Row - 6
45# bar thrusters - 8
SDHP - 8
Jump onto a bench - 5 (legs wouldn't work right after SDHP. Got 10 for the last 6 rounds)
PP - 10

TOTAL: 37

This was fun

Comment #117 - Posted by: Les at March 26, 2007 11:16 AM

As RX 35 YOA/ 182 lbs
PP-Row-Box-WB-SDHP
12-5*-9-9-8 = 43 (* transition messed me up)

Comment #118 - Posted by: dan colson at March 26, 2007 11:18 AM

Wallball - 9
SDHP - 10
Box Jumps - 9
Push Press - 10
Row - 7
Total - 45

IMO, considerably easier than a standard FGB. The intermittent rests, though short, really keep the fatigue from getting on top of you (plus it seemed virtually impossibly to "go out too hard" as the rest periods came quickly).

Comment #119 - Posted by: Matt G. at March 26, 2007 11:19 AM

Did the WOD at 50% still really sore from my workout on sat.

Sub Thrusters for Wall ball
Sub Burpees for Row

Thrusters (10lb): 10,10,10,10=10
SDHP (20lb): 9,9,10,10=9
20" Box Jump: 8,9,8,9=8
Push Press (30lb): 10,9,9,9=9
Burpees: 7,6,7,7=6

Total=42

Comment #120 - Posted by: Deanna at March 26, 2007 11:22 AM

cfwux1

20kg thstr : 5
20kg sdhp : 7
13'' box j.: 10
20kg pushp : 6
row cal. : 5

total: 33

Coach, if you read this. This should be another monthly benchmark WOD. Just like CFT for strength, this for metcon.

Thanks!

Comment #121 - Posted by: Tamas at March 26, 2007 11:25 AM

Press:11
high pull: 8
box jump (used stairs): 8
Row: (substituted aerobic workout)
Wall ball: 15

Comment #122 - Posted by: matt at March 26, 2007 11:28 AM

This one smoked me.
WB 10
Sumo 8
Box 7
PP 6
45lb. sumo(no rower) 10 reps.
total 41

Comment #123 - Posted by: FireSmac at March 26, 2007 11:31 AM

score - 52

(12+10+11+12+7=52)

bwt-165
pre-CFWUx3
post-3 rds for time; 15' rope climb/6 ring dips - 0:56

Comment #124 - Posted by: OPT at March 26, 2007 11:39 AM

Yuck, this didn't go as well as planned but for the first time it'll do.

10/9/10/8/5(crap!!)=42
Pre-CFWUx3
Post-Rope Climb+6 ring dips X 3= 1:10

Comment #125 - Posted by: gaucoin at March 26, 2007 11:40 AM

score: 39
subbed 23" box jumps
burpees for rowing

Comment #126 - Posted by: CodyC at March 26, 2007 11:43 AM

I concur with gaucoin. lessons to be learned on this one.
5/8/7/5/5 started with SDLHP and ended with wall ball - all as rx'd
pre - CFWU x 3
post - rope climb+ 6 ring dips x 3 = 2:56

Comment #127 - Posted by: Trevor S at March 26, 2007 11:47 AM

Subbed burpees for row otherwise as RXed.
Box Jump: 9
SDLHP: 8
Push Press: 13
Burpees: 5
Wall Ball: 10
Total: 45

Comment #128 - Posted by: Angel at March 26, 2007 11:54 AM

33m/185#/6'/CF61

12rep CFWUx3

Tabata FGB:

24lb Wallball (Basketball of Sand) - 6
75lb SDHP - 7
24" Box Jump - 9
75lb Push Press - 9
45lb SDHP - 10

Total - 41

I took one minute between each movement to adjust gym.

THANKS BENOS for the SweatShop timer!!

Comment #129 - Posted by: wilson at March 26, 2007 12:06 PM

Tough to keep score and stay on time. There were several rest intervals that went 15-20 seconds because I was either writing down the score or moving to the next exercise. All exercises as rx'd.

Wall-8
Sumo-5
Box-8
Push-4
Row-5

Total=30

Comment #130 - Posted by: Jeff A. at March 26, 2007 12:07 PM

in this order

wb: 10
sdlhp: 8 (way harder than i thought)
box jumps: 8
push press: 7
row: 5

total: 38

all as rx'd except

extra recovery time was necessary after push presses

Comment #131 - Posted by: emm34 at March 26, 2007 12:08 PM

OMG! that hurt

20#db thruster each hand for wallball-8
sdlhp 75#-7
box jumps-8
push press 75#-7
burpees for row-3

total - 33

the good part is we got a fire call 10 seconds after I finished and I was actually able to get up and run to the engine.

Comment #132 - Posted by: ut steve at March 26, 2007 12:17 PM

As Rxd. except 12# ball

46

Wall Ball 13
SDLHP 11
Box Jump 9
Push Press 9
rower 4

Comment #133 - Posted by: **************TJ*************** at March 26, 2007 12:18 PM

32/5'11"/198

CFWUx3

Dumbbell Thrusters: 12, 11, 10, 8, 8, 9, 8, 7 Score: 7
SDHP: 11, 5, 7, 6, 4, 6, 5, 5 Score: 4
Box Jump: 12, 7, 6, 5, 6, 6, 7, 7 Score: 5
Push Press: 9, 5, 7, 3, 1, 4, 4, 4 Score: 1
Row: 3, 5, 5, 4, 5, 4, 4, 4 Score: 3

Total: 20

Followed With:
Dumbbell Pullovers: 3x10 - 65lbs
Machine Presses: 3x10 - 95lbs

If I have time this afternoon will do:
Bent-Knee Incline Leg Raises: 3x22
3-Mile Light Jog

Comment #134 - Posted by: Rob Pelton at March 26, 2007 12:19 PM

Hard to keep track of the score and the time on this one.

Did SDLHP and PP back to back, never again.

Score: 29 I think?

Comment #135 - Posted by: b ring at March 26, 2007 12:23 PM


Wall ball 16# (biggest in gym)
Rower counted # of pulls (no computer on rower)
Box jumps as rx'd
SDHP as rx'd
Push Press as rx'

Capt L 47
Lt A 38
SSgt M 35


Quick question: Is there a strategy to this? Do most try max effort for each set without going over the lowest or is anyone pacing themselves, attempting to finish with the highest possible reps?

Comment #136 - Posted by: Will L at March 26, 2007 12:26 PM

40M/5'8"/180

CFWUx2
Tabata Fight Gone Bad - 39

Wallball - 8
Boxjumps - 9
Push Press - 7 (halfway through this set the battery on the laptop died and I lost my Sweatshop Timer, kept pushing trying to time myself with a wristwatch but I was screwing it up royally. So a 2 minute break was inserted before SDLHP to grab the plug for the laptop)
SDLHP - 9
Jumping jacks sub for row 4:1 conversion - 6

Comment #137 - Posted by: Matt M at March 26, 2007 12:27 PM

Velocity Sports, Warminster
Scores:
J.-27
Amber - 26
Joe - 36
CJ - 33

Comment #138 - Posted by: Trapper at March 26, 2007 12:27 PM

no idea what my score was, to wasted to do higher brain functions, like counting reps!!!

Comment #139 - Posted by: monsoon at March 26, 2007 12:32 PM

WU
1/2 mi walk
subbed wall ball w/ 40# bar Thrusters
subbed SDHP w/ 85# bar
subbed PP w/ 65# bar
Rested 1 min b/t ea. exercise

Comment #140 - Posted by: TJF at March 26, 2007 12:34 PM

M/26/181
CFWUx3

Wall Ball (20#)---11
SDHP (75#)---------8
Box Jump (24 in)--10
Push Press (75#)--12
Row----------------6
Total-------------47

Comment #141 - Posted by: Tom N. at March 26, 2007 12:34 PM

Male / 34 yrs / 160 lbs
CFWU x 3 (13 reps)

Tabata Fight Gone Bad
Wall Ball - 8
Sumo DLHP - 6
Box Jumps - 12
Push Press - 5
Rowing - 6

Total = 37
Very tough workout

Comment #142 - Posted by: georgeh at March 26, 2007 12:35 PM

I was laughing when I read the name of the WOD, then it turned to a grin of pain and my eyes filled up with tears when I realized I wasn't having a nightmare...

Had to make major subs because of gym implementing new rules and moving equipement.

14lbs wall ball= 11
55 lbs SDHP= 11
27" jump box(!)=8
55 lbs PP= 7
burpees= 6

Total score(modified WOD)= 43
Now I can't walk...I just hope I won't be sore this weekend for my swim meet...

Comment #143 - Posted by: Marc T-C at March 26, 2007 12:40 PM

Are we supposed to do each exercise 8 times before moving to the next?

ie
1. Wall Ball for 8 sets of 20 secs w/ 10 secs rest.
2. Rest 10 secs.
3. SDLHP for 8 sets of 20 secs w/ 10 secs rest.
4. Rest 10 secs.
5. Box Jump for 8 sets of 20 secs w/ 10 secs rest.
6. Rest 10 secs.
7. Push Press for 8 sets of 20 secs w/ 10 secs rest.
8. Rest 10 secs.
9. Row for 8 sets of 20 secs w/ 10 secs rest.
10. Puke

Comment #144 - Posted by: Bill Stock at March 26, 2007 12:43 PM

m/ 29 yoa/ 6'2"/ 250 lbs

Tabata Fight Gone Bad (Modified)
-20 lbs DB Thrusters: 5
-75 lbs SDHP: 7
-20" Box Jumps: 6
-75 lbs Push Press: 7
-Jumping Pull-Ups: 7

Total Score: 32. This kicked my butt. The thrusters were the worst. Threw up during the box jumps. Had timer issues at first, then after box jumps I decided to take an additional :30 rest between exercises. Had I not I think I would've dropped to sets of 2 or 3. Just when I thought I was in decent shape...At least with CF you can't get complacent.

http://www.crossfit.com/discus/messages/33054/38584.html

Comment #145 - Posted by: Shootfighter at March 26, 2007 12:43 PM

#35 WTP, Thanks, that was very helpful!

Was it me or did the rest periods seem to get shorter and shorter : )

sub 45lb thrusters for wall ball
sub elliptical for row (calories)
total 34

Comment #146 - Posted by: Bob 10456 at March 26, 2007 12:51 PM

First ever Tabata and first time at Fight Gone Bad.
Wall Ball Shots=10(15# ball)
SDHP as rx'd=7
Box Jumps as rx'd=9
PP as rx'd=4
Rows as rx'd=5
Total=35
Slow transitions between exercises due to busy day at the gym. Still a killer workout!

Comment #147 - Posted by: Garrett at March 26, 2007 12:51 PM

Kalani Ng
26y/o male
5'9" 197lbs

1. 12 lbs ball/15ft target: 7
2. 75 lbs SDHP: 7
3. 18" box jumps: 9
4. 75 lbs push press: 10
5. rowing: 5

Total: 38

"I beat my body and make it my slave"

Comment #148 - Posted by: Kalani Ng at March 26, 2007 1:00 PM

CFWU x3
Subbed 50# for SDHP and Push Press
WB 14-14-15-15-15-15-13
SDHP 12-10-10-8-8-9-12-9
Box J 17-13-13-13-13-13-15
Push P 17-17-17-17-17-17-13
Row 7-6-6-6-6-6-6-6

Total= 53

Erin

Comment #149 - Posted by: in8girl at March 26, 2007 1:03 PM

45 / 179

Tabata Fight Gone Bad

subbed 20# DB thrusters for wall-ball shots

31 total (9-6-6-6-4)

Comment #150 - Posted by: tom perry at March 26, 2007 1:05 PM

Will do this one tomorrow. If you are interested in a little Tabata Time Keeper mp3 I just cooked up then email me and I'll send it out.

Comment #151 - Posted by: Daniel P at March 26, 2007 1:09 PM

subbed 15# med ball
12x.75=9
subbed 30# dumbell SDHP
8
tuck jumps for Box jumps
10
30#dumbbell PP
8
row 4
total 39
very misleading though because I conveniently had timer issues between exercises. Still MC
I am completely destroyed.

Comment #152 - Posted by: Bob Taylor at March 26, 2007 1:14 PM

31 as follows: Wall ball:8; 75# sumo dlhp:4; 20" box jump:8: 75# push press:6; row:5 cals. I had to run upstairs to get to the rowing machine, otherwise as rx'ed. i don't recall doing this version of FGB before, I think it was a straight 1 min. FGB. Good WOD. Thanks, Coach! BW:171, Y/A:58

Comment #153 - Posted by: john wopat at March 26, 2007 1:21 PM

28/M/185
CFWUx3

9/7/7/6/5=34,
I had my wife time and keep score. She's caught glimpses of the workouts over the past 6 mo., but mostly stays out of my way. After this, she said, "I thought you we're nuts before, but now I know you're f-ing crazy!"

Comment #154 - Posted by: edevine at March 26, 2007 1:35 PM

M/27/150#/6'2"

Went off to the mountains and missed fri and sun WODs, so i did them both today.

weighted pullups: 12-22-35-44-44x2-44x1.5-44
used a backpack, didn't want to go any heavier for fear the straps would fail spectacularly. will rig something else up next time.

Michael:
subbed 800m row for run b/c feet in pain from the weekend.
30:00 flat. did the situps on an incline bench and they really slowed me down.

felt great afterwards! gonna do the tabata FGB tomorrow. i'm scared :P

Comment #155 - Posted by: Alex at March 26, 2007 1:39 PM

# 144 - Bill Stock,

Yes, exactly, except you might considering omitting step 10. Warm-up, keep a steady pace by focusing on movement and time.

I tend to avoid total collapse and vomitting.

Comment #156 - Posted by: John Messano at March 26, 2007 1:41 PM

First time doing FGB, first time doing Tabata, first time doing Wall Ball (I made a make shift one that won't hold air last night)

Score-29

Not terrible, wished I could have done a little better. At least I have a marker to beat next time.

Comment #157 - Posted by: Sean at March 26, 2007 1:47 PM

Too much scaling down in this one to write about and was not able to answer the bell after 10 sec rest period on some of the intervals... But I did finish all 40 work intervals. This was very rough and hit me hard

Wall ball- 9
SDHP- 7
Box jumps (mostly step up/step down)-7
push press (had to strip weight to finish)-7
row- 5

Total- a badly scaled down 35, but still very tough for me. Thanks Coach

Comment #158 - Posted by: Nick at Langley at March 26, 2007 1:49 PM

CFWUx2
BWUx2
WOD rx'd
WB-9
SHP-5
BJ-8
PP-7
Burpees-3
Total=32

Comment #159 - Posted by: Troy at March 26, 2007 2:10 PM

19yo/6'0"/164#

End of 1st week of CF, 1st FGB and 1st Tabata

WOD as rx'd, used 89# for sumo high pulls

Push Press: 6
Box Jumps: 7
Wall Ball: 6
Rowing: 5
Sumo's: 4

Score: 28

Comment #160 - Posted by: Jake at March 26, 2007 2:21 PM

Wall ball: 7
35# db sdhp's: 5
Box jump: 7
35# db push press: 5
15# db sdhp's: 10
= 34

Comment #161 - Posted by: Redding Mark S at March 26, 2007 2:26 PM

No CFWU due to crowding constaints, needed to grab suitable station as soon as it opened up

Sub 20# dumbbell thrusters:10-7-6-5-6-6-5-5 (5)
SDHP 75#: 8-8-6-6-6-7-7-6 (6)
Box Jump: 9-10-11-10-11-10-10-10 (9)
PP 75#: 9-7-8-7-6-7-7-6 (6)
Sub Burpees: 5-8-7-8-6-7-9-9 (5)

Overall: 31

Many stares from the 21-sets-bicep-curl crowd.

Comment #162 - Posted by: Monctonian at March 26, 2007 2:31 PM

sub'd:
wall ball (3kg) - 10
SDHLP (30 lbs) - 10
18 inch box jump - 10
push press - 8
row - 4
total: 42

Comment #163 - Posted by: OPT Mommy at March 26, 2007 2:44 PM

28/M/195

BJ ~ 12
HP ~ 8
WB ~ 8
PP ~ 7
BURPEES (sub 4 row) ~ 5

Total ~ 40

Comment #164 - Posted by: DR at March 26, 2007 2:50 PM

CFWU X 3

WOD as rx'd.

37

BJ - 8
SDHP - 6
PP - 5
WB - 10
Row - 8

That hurt, but damn that was fun.

Comment #165 - Posted by: McIrish at March 26, 2007 2:54 PM

Age 34
BW 145#

Wall Ball - 11
SDHP - 9
Box Jump - 12
Push Press - 9
Row (reps) - 11

Total 52

Comment #166 - Posted by: Shawn B. at March 26, 2007 2:57 PM

33/m/195

Sub AirDyne for Row 10
Sumo High Pull 8
Wall Ball 10
Push Press 8
Box Jump 6
Total 42

Comment #167 - Posted by: Daryl W at March 26, 2007 2:57 PM

I did a modification due to equipment and population of the gym I was using.

21 x Thrusters/SDHP/Box Jump/Push Press
15 x Thrusters/SDHP/Box Jump/Push Press
9 x Thrusters/SDHP/Box Jump/Push Press
Row 2000m at the end.

24:13

Comment #168 - Posted by: CTM at March 26, 2007 2:58 PM

Actually did alright with this one today but since I did not have access to a rower I subbed rowing for burpees. Not sure what broke in my head that told me to do this but that was the sub I used.

Wall Ball 11
Sumo High Pull 11
Box Jumps 8
Push Press 11
Burpees 5

Total 46

Comment #169 - Posted by: Phill at Crossfit Norfolk at March 26, 2007 3:03 PM

as rx'd: 26:35
treadmill level 8, incline 1
back extensions broken up

Comment #170 - Posted by: Josh at March 26, 2007 3:09 PM

#170 oops! This is "Michael", not TFGB.

Comment #171 - Posted by: Josh at March 26, 2007 3:11 PM

27 with mods:
WB 8kg: 7
SDLHP 18kg bucket of dirt: 5
BJ 24": 6
PP 18kg bucket of dirt: 5
Burpees: 4

Comment #172 - Posted by: silence at March 26, 2007 3:11 PM

first time at this and it was awful
had to modify due to equipment

WBx7 used 25lb weight plate and was closer to a thruster than a wall ball
sumo-high pullx7 need to work on form
box jumps x 7
push-press x 10, but not counting cuz i messed up the work rest cycle
row- not sure how to see calories burned on the concept2 rower, but shortest distance in work period was 80 m so im giving myself 8 points

29

Comment #173 - Posted by: jp at March 26, 2007 3:11 PM

29

sub 25lb weight plate for wall balls

wb-10
hp-7 - need to work on form
bj-7
push press- 8 but not counting due to the fact i messed up the cycles
row- 80 m in 20 seconds for shortest distance so ill call that 6 points

30 pts

Comment #174 - Posted by: jp at March 26, 2007 3:14 PM

As rx'd

WB: 10
SDHP: 8
BJ: 8
PP: 10
C2: 5

Total: 41

Comment #175 - Posted by: Jon at March 26, 2007 3:19 PM

Wt: 210#

Box Jumps: 10
SD High Pull: 10
Wall Ball* : 8
Push Press: 5 (very poorly paced)
Rower: 8 ?

Total: 41

* Subbed 20# db thruster for wall ball, simulated the movement the best I could.
? Had to run over to the gym (2 min) to get on the rower to finish. Kept a steady pace, 70 total calories for an avg: of 8.75 over 8 sets. Rounding down.

Comment #176 - Posted by: Jacek at March 26, 2007 3:23 PM

Subbed 52lb Kettlebell swing for row.
Total-33
WB 11
SDLHP 6
B JUMPS 8
P PRESS 3
KB Swings 5

Comment #177 - Posted by: R.Fielder at March 26, 2007 3:27 PM

Bwt: 132

Wall Ball: 10
Sumo DLHP: 8
Box Jump: 12
Push Press: 12
Row for Calories: 6

Total: 48

I need a nap

Comment #178 - Posted by: Speal at March 26, 2007 3:34 PM

wall ball -6
sumo -8
box jump -7
push press - 6
row - 3

Comment #179 - Posted by: David B. at March 26, 2007 3:39 PM

ball 11
sumo 9
jump 14
press 10
row 5
total: 49

Damn, that was one of the best workouts I've had in a while. I felt like superman on the sumos. I feel great!

Comment #180 - Posted by: Aaron Shaffer at March 26, 2007 3:42 PM

Box Jumps 20in. 7
Wall Ball 14lbs 10
Sumo DLHP; 7
push press 52lbs: 12
Row 3 could not get on fast enough:(
Total:39

Comment #181 - Posted by: Krista Colson at March 26, 2007 3:44 PM

45/145
1/3 of CFWU

Total-34

Used what I had - 15lb ball, 24" box, no rower
WB 8
SDLHP 75lbs 7
BOX JUMPS 7
PUSH PRESS 5
SDLHP 45lbs 7

Good thing I'm not hand-writing this - you'd never be able to read it. I can't type well either 'cause my hands are still shaking.

Thanks,

Comment #182 - Posted by: jon h at March 26, 2007 3:48 PM

wall ball 12# 10
sdhp 75# 4
box jumbp 20" 9
push press 75# 7
row 6
total 36

Comment #183 - Posted by: Jim D. at March 26, 2007 3:48 PM

this wod was insanely tough but still fun,i am still shaking from it.

bwt 240 age 31

ball 20# 8
sumo 75# 8
jump 24" 7
press 75# 6
burpees 3 (i wish i had a c2 cuz i suck at burpees)
total: 32

did this by myself and I think I did an extra one on the press, next time I will get someone to count for me and vice versa. Beautiful sweat angel on this one. thx coach for another phenom of a workout.

Comment #184 - Posted by: brian t at March 26, 2007 3:49 PM

44 / 199

Total 36

Comment #185 - Posted by: dwf saintsfan at March 26, 2007 3:58 PM

New around here, but loving crossfit. Just wondering if I can mix up the order on this, it would make it a lot easier for me to keep up with the 10 second breaks at my "not-so-crossfit-friendly" gym. Thanks

Comment #186 - Posted by: b k at March 26, 2007 3:59 PM

10 on everything, subbed jumping pullups for rowing.

Comment #187 - Posted by: Joe at March 26, 2007 4:03 PM

Comment #186 = any order you want.

Comment #188 - Posted by: Joe at March 26, 2007 4:04 PM

22 M/175 lbs.

1) SDHP 65 lbs
2) 40 lbs. Dumbell wall ball (mimicking wall ball
power w/o release)
3) Tuck Jumps (Didn't have access to a box @ gym)
4) SDHP 45 lbs. (sub for rowing)
5) Push Press 45 lbs.

I didn't record my score, I was just psyched I could get through this without puking/passing out/dying.

Comment #189 - Posted by: Carl Jibbs at March 26, 2007 4:05 PM

wallball 12# (biggest one they got) 13
sdhp 65# 8
Jump (i think it was a 2 foot box) 6
push press 65# 4 (i was hurtin at the end of these)
row 6

Total : 27
Im only about 1 full week in. This is an awesome program.

Comment #190 - Posted by: Dylan at March 26, 2007 4:05 PM

35/M/205
Thruster 45#----6
SDLHP-----------5
BOX JUMP-------7
Push Press------4
Row--------------4
Total-----------26

32/F/138
Thruster 45#---4
SDLHP----------4
BOX JUMP------6
Push Press-----3
Row-------------3
Total----------20

Comment #191 - Posted by: ChrisB at March 26, 2007 4:11 PM

me = dead.

subbed thrusters for wall ball, had to use dumbbells for thrusters, push press and sdhp. no box, so spent each round jumping to touch rim on a basketball court. tall as i am it probably only worked out to 16 inches or so (too tired to think right now)

thrusters, 30lb dumbbells, 4
jump - 3
sdhp, 30lb dumbbells - 4 - never doing that with dumbbells again, made my already questionable form much worse.
push press - 35lb dumbbells 1 - couldn't get elbows locked after first round
row - 3. died after the 2nd round.

total 15.

to the rest of you - i bow down. i think pretty much everyone else who posted blew me out of the water.

I'm gonna go crawl to the couch now and recover.

mark

Comment #192 - Posted by: mark at March 26, 2007 4:21 PM

57 M 205

Total: 38
After 4 reps the "10" secs seemed like 2!

Comment #193 - Posted by: Casey at March 26, 2007 4:25 PM

20# db thrusters - 9
SDHP 75# - 5 (wow do I suck at these)
20" box - 10 (could have done more)
PP 75# - 8 (little bit of jerking, sorry Coach)
Row - 5 (first set didn't count as I had to run to machine and get set up - did an extra one to compensate)

Total 37
Tariq

Comment #194 - Posted by: TK at March 26, 2007 4:28 PM

Wall Ball 9
SDHP 7
Box Jump 10
Push Press 6
Burpee (jump & clap) 5
Total 37
Need to get a C2

Comment #195 - Posted by: gordo at March 26, 2007 4:29 PM


27yo 200lbs

12lb ball, 77lb sdhp/press

wall ball: 11
sdhp: 7
box : 8
press: 6
row: 5

total: 37

i highly recommend doing this with a hang over...

Comment #196 - Posted by: Greg at March 26, 2007 4:33 PM

Adc
8kg WB : 11
32kg KB SDLHP: 8
Box Jump: 9
32kg PP : 8
C2 Row : 6
T= 42

Alena
5kg Wall Ball
22kg SDLHP
Box Jump
22kg PP
Row
T= 36

Comment #197 - Posted by: Adc (CrossFit Sydney) at March 26, 2007 4:34 PM

Neil(49) & Ellie(52)

Modified to 20 secs recovery as we both lacked the belief that we could complete the task with only a 10 secs recovery. Will try it as rx'd next time.

Neil

Wall ball 22lbs; 10
SDHP 75lbs; 8
Step ups 16"; 10
Push press 75lbs; 12
Monark test cycle 3kgs; 7
Total 47

Ellie

Wall ball 16lbs; 14
SDHP 45lbs; 10
Step ups 16"; 10
Push press 45lbs; 5
Monark test cycle 2kgs; 5
Total 44

Comment #198 - Posted by: neilfit at March 26, 2007 4:34 PM

22 years old. 180lbs.

subbed burpees for rows all else as rx'd

total: 38

Comment #199 - Posted by: Matt (CrossFit RVA) at March 26, 2007 4:37 PM

23/m/167

Total: 42

Subbed Row for Beck's Burpees
** My CrossFit RVA comrades meant Beck's Burpees in their post too

Comment #200 - Posted by: Brandon (CrossFit RVA) at March 26, 2007 4:42 PM

M/48/5'10"/174

"Tabata Fight Gone Bad"

Wall-ball 20 pound ball, 10 ft target sub Thrusters 45 lbs. (Reps) - 5
Sumo deadlift high-pull 75 pounds (Reps) - 8
Box Jump 20" box (Reps) - 6
Push-press 45 pounds (Reps) - 8
Row (Calories) sub high sumo deadlift 45 lbs. (Reps) - 9

Total Score - 36

Comment #201 - Posted by: Louis Herrera Jr at March 26, 2007 4:42 PM

as rxed:
WB = 10
SDHP = 8
BJ = 8
PP = 8
Row = 5
Total = 39

Comment #202 - Posted by: kyle a at March 26, 2007 4:43 PM

bw: 186

As rx'd: 10, 5, 13, 13, 4 = 45

Started at box jumps, finished at SDHP (it shows!). Ouch.

Comment #203 - Posted by: Rick510 at March 26, 2007 4:44 PM

BW 58kg

8.5kg DB thrusters = 5
25kg SDLHP = 4
~19" jump = 7
25kg push press = 5
row = 4
total = 25

had more than 10s rest in some cases from moving and getting weights

Comment #204 - Posted by: Alicia Z at March 26, 2007 4:54 PM

500m row = 1:53
Modified CFWU x 3
5 x 45# ohs
5 x pull-up
5 x back-extension
10 x sit-up

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Sumo deadlift high-pull 75 pounds (Reps)= 8,7,7,7,6,6,6,6 = 6
Box Jump 20" box (Reps) = 10,9,9,8,8,8,8,8 = 8
Push-press 75 pounds (Reps) = 8,7,7,6,6,6,6,6 = 6
Thrusters w/ 20 pound dumbbells (Reps) = 6,5,5,5,4,4,4,4 = 4
Row (Calories) = 8,8,8,7,6,6,6,6 = 6

Total = 4+6+8+6+6 = 30

Notes: 2 minutes of extra rest going from thrusters to rowing because of location of rower and getting set up for first set.

Comment #205 - Posted by: Nicholas Burgett at March 26, 2007 4:56 PM

500m Row

WOD
DJ- 38
Terry- 35
Bone- 33
Cole- 32 (scaled to 4 rds of each)

I love the fact that my IrAsian sister smoked my score! Annie, Hollis and Zach... kick ass job!

That wasn't fun at all. I thought I would do better.. but once again I was wrong. I have a strange feeling that I'm going to get more then my usual 5 hours of sleep tonight.


Get some, Go again!

Comment #206 - Posted by: DJ at March 26, 2007 4:59 PM

Caught up with "Michael' 18:22, details there, PR.

Tabatta FGB after "fine motor work" tomorrow. Considering doing it "as rx'd" but quite fearlful of a score in the low teens!

Comment #207 - Posted by: bingo at March 26, 2007 5:13 PM

16/M/220
Thruster 45#----3
SDLHP-----------6
BOX JUMP-------4
Push Press------1
Row--------------4
Total-----------18

Comment #208 - Posted by: ChrisB at March 26, 2007 5:20 PM

That sucked!! Nothing like sprawling out on the floor with your heartbeat nearly bouncing you around. I didn't have enough time to take note of my reps so I just did what I could do. No fun at all, but glad I did it.

Comment #209 - Posted by: flip at March 26, 2007 5:29 PM

44/175

Wall Ball: 10
SDHP: 8
Box Jump: 7
Push: 5
Row: 6

Total: 36

Used 78 lbs on my new fat bar for SDHP (bad idea) and on the push press (ok idea). This might be the most ill I have felt after a workout, my wife actually had to unstrap my feet from the rower because the rest of my was flopping on the floor.

Comment #210 - Posted by: Sailorcrew at March 26, 2007 5:34 PM

10/7/8/4/3 = 32

subbed burpees for row

Comment #211 - Posted by: ChadC at March 26, 2007 5:35 PM

28/F/105#

I'm a few days behind...

Michael as rx'd:
17:29 (PR by 2:04)

Weighted Pull-ups:

20-25-30-35-40-45(PR)-50(Fail)-40

Will do Tabata FGB tomorrow, can't wait!

Comment #212 - Posted by: nadia shatila at March 26, 2007 5:44 PM

bwt-146
cfwux3
setup + 3 min rest

Heaviest ball was 15lbs
Had no rack so cleaned each round of push presses
Box jumps hurt me real good.

Everything else as rx'd: 8/5/7/5/7 = 32

Comment #213 - Posted by: Y. Zhou at March 26, 2007 5:44 PM

Oh boy I'm toast! 33. Alway feels like I could have done a few more when I'm done.

Comment #214 - Posted by: SJV at March 26, 2007 5:45 PM

Tabata FGB:

Mark = 33 Theresa = 30
20# wallball 20# wallball
75# sumo DL 55# sumo DL w/ kettlebell
20" box jump 16" box jump
75# push press 45# push press
C2 row C2 row

Comment #215 - Posted by: Theresa & Mark at March 26, 2007 5:49 PM

no warm up

75# pp=10
75# sdlhp=10
22"bj's=15 on to 2 railroad ties in my back yard

Total score 35

tabata squats sub= 15 paced out an easy 15 each round
10# wall balls= 10
total with subs is = 60

but i thought that those were weak substitutes.
i'm still SUPER smoked though. good workout coach!

dilocated my shoulder(AC joint is super sore) yesterday so sdlhp and pp were hell

Comment #216 - Posted by: deric in austin, texas at March 26, 2007 5:49 PM

age 40
bwt 210#
wall ball-11
sdlhp-10
box jumps-10
push press-8
rows-34(4)
I did rest about a minute or two between exercises.
total-43

Comment #217 - Posted by: MSR at March 26, 2007 5:51 PM

WB: 10
SDLHP: 8
BJump: 8
PPress: 6
Row: 4

Total: 36

Took 1 min rests btwn exercises after the sdlhp due to extremely weak chi.

Comment #218 - Posted by: Dave W. at March 26, 2007 5:51 PM

subbed 1 pood KB swings for the rows, otherwise as Rx'd.

Total: 40. should've pushed harder on the swings!

Comment #219 - Posted by: dammit at March 26, 2007 5:53 PM

Total: 21

WB (6kg): 7
SDLHP (45lbs): 3
BJump (5 risers): 6
PPress (45lbs): 3
Burpees: 2

Comment #220 - Posted by: GinaC at March 26, 2007 6:05 PM

Team Lakeland
Neil James
Wall Ball 11 11
SDHP 6(75lbs) 10(45lb)
Box Jump 13(24in) 11(15in)
Push-Press 2(75lbs)<-Sucks 6 (45lbs)
Row (reps) 10 10

Comment #221 - Posted by: Neil at March 26, 2007 6:15 PM

20lbs WB: 7
75lbs sumo: 5
20" box jump: 11
75 lbs push press: 4
row: 5

total: 32

Comment #222 - Posted by: Laramee at March 26, 2007 6:18 PM

39/195

wb-10
sdhp-6
box jump (had to use 30 inch box. ugh) 6
pp-6
burpees-4

32

Comment #223 - Posted by: fred at March 26, 2007 6:18 PM

45 lbs thrusters-6 reps
SDHP-6 reps
box jump-15 jumps
pp-6 reps
row-3 cals
-----------
total 36

Comment #224 - Posted by: nsb at March 26, 2007 6:19 PM

Kate- Congratulations on your great news!
I bet you and your kids are thrilled.
God Bless!
~Erin

Comment #225 - Posted by: in8girl at March 26, 2007 6:26 PM

not as horrible as I thought
@temp gym (only 11# MB, only one C2)

Wall Ball (11#) 7 (11 highest)
SDHP (75#) 8 (12 highest)
Box Jump 20" 8 (all 8 sets- i found that with a "stick it" landing and full extension at the top I couldn't get more)
Push-press 6 (all 8 sets)
had to sub Air Dyne for Row (another patron was rowing) 62 watts lowest

through first 4 exercises my score was 29, so I'm sure I could've gotten 35+ with the row.

Comment #226 - Posted by: briangoldstein at March 26, 2007 6:27 PM

M 26yo 6'5" 210 lbs

wallball (sub two 15# db's - thruster) - 10
Box Jump - 6
Sumo Deadlift - 5
Push Press - 5
Row (sub 90# upright row on bench so I could move body as much as possible) - 8

Total - 34

That was the best workout I've ever had

Comment #227 - Posted by: Caleb T. at March 26, 2007 6:33 PM

subbed 18# ball
rest as rx'd

Total 28

Comment #228 - Posted by: EricU at March 26, 2007 6:35 PM

37 weeks prego!
8 reps of each of the following:
bodywight barbell thrusters
bodyweight SDLHP
bodyweight box step ups
bodyweight push press
100 m row
36:08

Comment #229 - Posted by: AFT Mommy at March 26, 2007 6:38 PM

M 30, 5'8", 155 lbs

First day on the CrossFit program here in Charlotte.

Loved the workout, but it kicked my ###.

wallball (16lb)
BoxJump
Sumo Dealift (45 lbs)
Push Press (45 lbs)
Row

I don't remember the individual scores, but my total was 25. I was too busy heaving and huffing, lol. This is exactly what I was looking for. I can go out and run 5 miles no problem, but I knew I was lacking in my overall fitness. I think this program is going to be just the ticket. :-D

Comment #230 - Posted by: Bryan at March 26, 2007 6:43 PM

Uh, let's see... my total low was 8 wall ball, 3 sumo, 9 box jump, and 4 push press, and there's no rower yet at my gym, so after I was finished I ran about 3K... (not included in score obviously)

I subbed 12 lbs wall ball and 65 lbs for sumo and push press...

Total: 24. Can't wait to see what my next one is!

Comment #231 - Posted by: ben jammin at March 26, 2007 7:00 PM

as Rx'd- 41

wall ball- 12
sdhp- 9
box jump- 6 (tanked on the first set so just maintined 6 reps)
push press- 8
row- 6

No whining, but can I sob quietly in the corner now?

Comment #232 - Posted by: a noble at March 26, 2007 7:02 PM

First time with the FGB protocol

"Tabata FGB"

18lb. wall ball = 9
45# Push Press = 6
Box Jump ~20" = 9
45# SDHP = 5
Row = 4

Total = 33

~30 sec between wall ball and Push Press and ~1 min. between SDHP and Row - Had to navigate the gym for both.

Also, in a sad twist of fate, the person that donated/loaned the bumper plates to the Y in Charleston, WV decided to undonate them. So, no more bumper plates, which really sucks for training OLY lifts.

Comment #233 - Posted by: Nick E. at March 26, 2007 7:04 PM

34/180

34 points. The med. ball was only 18 lbs. and target was not 10ft. but otherwise as rx'd.
This was one of if not the most intense workouts yet it took about 15 min. before I felt like I wasnt going to puke.

Comment #234 - Posted by: lawman698 at March 26, 2007 7:08 PM

18/M/185

Wall Ball = 11
Sumo Deadlift high-pulls = 7
Box Jumps = 5
Push Press = 7
Row = 10 calories

Comment #235 - Posted by: tmatheson at March 26, 2007 7:12 PM

wod = 35. had to sub 13.2 lb ball.
wb= 10
sdlhp= 5
bj= 9
pp= 6
r= 5

10 min elip wu 16/16. hr avg 135, hr max 167. took age 50+ rests--most were 10 secs, some longer... hardest wod from a cardio standpoint, i think. worst part was having to carry barbell, box and ball back downstairs after.

Comment #236 - Posted by: kevin o at March 26, 2007 7:18 PM

F/28/150 #

I used the Brand X puppy level modification with subs to work around lack of equipment and a good place for wall ball. I kept a steady pace instead of going all out because I needed practice at the exercise and I wanted to get a feel for this type of workout and try to get through as many work intervals as possible.

The soles of my feet kept cramping up, which made it difficult for me to do more box jump and push press reps even though the rest of my system could have handled them. I'm not yet sure if that's muscle weakness, tightness, or form trouble (putting too much weight on my toes).

CFWU x 3

12# DB thrusters - 6 (only made it through 3:00 of these)
15# sumo DL high pull - 8
Box jump on 3 step risers (about 10") - 6 (these were fun!)
15# push press - 8
Jumping jacks - 6 (scored as in #137)

Total - 34

Comment #237 - Posted by: Rydain at March 26, 2007 7:21 PM

Today:

AS Rx'd

9 Wall Ball
7 Sumo DL High Pull
14 Step Jumps 20''
5 Push Press
8 calories on Erg Machine (rowing)

Total: 43

Comment #238 - Posted by: Rob at March 26, 2007 7:26 PM

M/6'2"/198lbs/29yo

Sub'd burpees for row, 24" box for box jumps.

10 wall ball
10 SDLHP
10 box jump
6 push press
4 burpees

40 Total

Comment #239 - Posted by: JP22 at March 26, 2007 7:29 PM

LOL gaucoin, I've been hitting refresh, can't go to bed without knowing what tomorrow WOD is going to be! ;-)

Comment #240 - Posted by: nadia shatila at March 26, 2007 7:37 PM


No 20# med ball or rower so sub'd with burpees and one arm WB with 8# alternating.
Nolan: WB 12, SDHP 10, BJ 7, PP 7, Burpee 5
Total: 41

Comment #241 - Posted by: Nolan at March 26, 2007 7:47 PM

Paul Rx:
SDHP 10
Box Jump 6
Push Press 5 (BONK)
Row 5
Wall Ball 7 (BONK)
TOTAL: 33

Jen:
Wall Ball 14# 11
SDHP @ 45# 9
Box Jump 12" 8
Push Press 45# 6 (BONK)
Row 4
TOTAL: 38

Comment #242 - Posted by: paulf at March 26, 2007 7:47 PM

Travis: total=32
BW around 170
WB (thrusters):9
Push press (w/70lb KB):5
SDLHP (w/70lb KB):8
Box jumps (subbed squat jumps):6
Row (calories):4
Attempting zone diet, first week...

Paula: punked out, may do it tomorrow...

Comment #243 - Posted by: Travis and Paula at March 26, 2007 7:52 PM

37yo M 195lbs

Total = 48 as RX'ed

Comment #244 - Posted by: Bj at March 26, 2007 7:56 PM

22yoM/6'2"/215

Wall Ball: 10
SDHP 115 lbs: 7
Box Jump 24": 7
PP 115 lbs: 8
Burpees (had no row machine): 4 wow
TOTAL: 36

Comment #245 - Posted by: pfeif-a-life at March 26, 2007 7:58 PM

box jump 20in.= 8
wall ball 20#=8 (should have used 14)
sdhp 52#=9
push press 55#= 6 ...died...
row 3...slow getting on
total= 34

Comment #246 - Posted by: Sue Ady at March 26, 2007 7:59 PM

oh yeah... only 8ft. ceiling...

Comment #247 - Posted by: Sue Ady at March 26, 2007 8:00 PM

Age 51/BW 240#
This was brutal, in a good kind of way. I would like to see this monthly, it's good to be humbled!
subbed 35# plate thrusters for wall ball shots (probably my saving face) = 12
SDHP @ 75# = 6
Box Jumps = 6
Push press @ 75# = 6
Row = 3
Total = 33

Comment #248 - Posted by: stan k at March 26, 2007 8:10 PM

Tabata FGB

Wallball = A13, D13
Sumo DL = A6, D8
Box Jump = A7, D10
Push Press = A5, D6
1.25 Pood KB Swing = A8, D10

Aldo 41, Damon 47

All as Rx'ed except subbed KB swing for C2, don't have yet. By far the best worst workout yet....

Comment #249 - Posted by: Damon Stewart at March 26, 2007 8:18 PM

M/232/45
Sumo DLHP: 8
Box Jump: 7
Push Press: 12
Row: 6
Wall Ball: 7

FGB Tabata Total: 40

Poor Prep hurt my row number. Thanks for the pain!

Comment #250 - Posted by: Brian V at March 26, 2007 8:27 PM

36/m/179/5'4"

I improvised due to lack of resources:

upright rows
bent rows
military press
good mornings
split squat ea. side
push press
rdl

8 reps ea exercise 4 rds in 18:09

Comment #251 - Posted by: eric at March 26, 2007 8:45 PM

M 24 185#

Sumo DLHP- 95#: 10
Push Press- 75#: 13
Rowing: 4
Wall Ball- 15#: 10
Box Jump: 12

Total: 49

Probably about an extra minute of rest overall due to time lost in transitions. Tried to make up for the light ball with extra weight on the sumos.

Row kicked my ass.

Comment #252 - Posted by: Z at March 26, 2007 8:47 PM

33/M/205#

W/O the box jumps:

22

This really hurt...

Comment #253 - Posted by: SPB at March 26, 2007 8:57 PM

M 42 198
Wall Ball 20# 10
Sumo DLHP 75# 9
Box Jump 10
Push press 75# 6
Row 6

Total 41

Some transistion lag

Comment #254 - Posted by: Bill at March 26, 2007 8:58 PM

pp-7
row-5
wb-8
sdlr-8
bx-4
32

Comment #255 - Posted by: Phil Sarris at March 26, 2007 9:01 PM

used 15lb med ball

Row 6
PP 6
Box 8
Sumo 5
Ball 6
TOTAL 31

Hardest workout I have ever done.

Comment #256 - Posted by: shane at March 26, 2007 9:03 PM

36.. I did this workout at a YMCA and it was impossible to get people to stay away from my setups I ended up getting close to a min in between each station to reposition and set weights. Obviously that improved my score.

Comment #257 - Posted by: DaveC at March 26, 2007 9:14 PM

Holy Moly OPT, 52!

Did this at home, so no rower. Subbed burpees per Travis L. Otherwise as rx'd.

WB: 8
SDHP:7
BoxJ:7
PP: 7
Brp: 3

32 total. Push Presses cut me down and the burpees were the coup de grace. Actually "recovered" somewhat from my initial weak 3 and finished with 4 and 5 burpees. Lungs burned for a good 20 minutes. Thanks Coach.

Comment #258 - Posted by: ScottH at March 26, 2007 9:32 PM

My god-- Today was awesome.

Comment #259 - Posted by: DylanC at March 26, 2007 9:35 PM

row..standard(could use more resistance)
sdhp 35, 20,25
box jumps, 24in (use toes)
press 20
sub box jumps for wall ball(reserve gym ball early)_

three weeks in... husband is a tyrant. feeling the burn and loving the crossfit.

Comment #260 - Posted by: Ella's mama at March 26, 2007 9:42 PM

Ben: 32

Wallball: 10, SDHP: 6, Box Jumps: 6, PP: 4, Row: 6

Felt pretty bad about this until I realized that I did the SDHP and PP with 95 lbs vice 75 lbs. Need to remember this is Fight Gone Bad, not Fran

Comment #261 - Posted by: USMC Denver at March 26, 2007 9:44 PM

Hard but not as hard as I thought
Wallball: 9 (6kg), SDHP: 7, Box Jumps (~15 in): 9, PP: 5, Row: no rower used cable row
PP was the toughest

Comment #262 - Posted by: Garth at March 26, 2007 10:21 PM

Wall Ball: 10 (goal 10)
SDHP: 7 (goal 7)
Box Jumps: 10 (goal 10)
Push Press: 6 (goal 6)
Burpees: 6 (goal 7)
Total: 39 (goal 40)

Only went below my goal on the burpees. I think I underestimated myself on some of the other things though. Box jumps I doubt I could have done more on, but SDHP and PP I think I could have done a few more reps... Oh well, next time!

Thanks, coach!

Comment #263 - Posted by: jsipko at March 26, 2007 10:23 PM

35 yom
207# 5'8"

Row 10 reps (the calorie counter was broken)
Sumo Dead Lifts 7
Box Jumps 8
Push Press 9
Wall Ball 11

Total 45

Note: The numbers would have been lower if someone was there to see my form. It was poor but my heart and intensity were as high as I could get it. The video was a huge motivator for this one. And my stations were grouped together like this;
Box jump no rest
Push Press 90 seconds rest
Sumo Dead lifts no rest
Row 90 seconds rest
Wall ball
This was only because I had to go to other parts of the gym to continue my workout.
Thanks Coach. I'm ready to die now.

Comment #264 - Posted by: James at March 26, 2007 10:48 PM

30/m/185lbs.

I don't suggest trying this with a hangover like I did. Had to stop multiple times to hold my lunch down. I need to pace myself better too.
wallball-10
sumo-8
box-8
pushpress-6
Rower would just not work for me and I said screw it as I was the only person at the gym, the janitors made me turn everything off and lock up when I was done cause I was lagging. Bring on the front squats!

Comment #265 - Posted by: Blindsider at March 26, 2007 11:29 PM

This was my first tabata and my first FGB.

I made it through the burpies
made it through the box jumps
made it through the push press
made it half way through the sumo's and I had to call it. Pukie was coming quick! I can't wait to improve my cardio and muscular strength and tackle this beast full on next time.

I punished myself with an extra 20 pullups for not completing...still went home feeling accomplished!

Comment #266 - Posted by: kev at March 27, 2007 12:32 AM

made a mistake and only did 60lbs. total: 45 Form was rough on sdhp and boxjumps towards the end.
wb- 10
sdhp - 11
Bj - 7
pp - 11
row - 5

Comment #267 - Posted by: kaala at March 27, 2007 3:07 AM

First Tabata anything, First Fight Gone Bad...no excuse

65# Thrusters 9
75# SDLHP 9
Box Jump 10
75# Push Press 10
Burpee 9

Disappointed in myself...started with correct rest times but had to extend them to 20s about halfway thru SDLHP...then by the time burpees came I had the rest all way up to 40s. Quick question: What does it mean if I have a dull pain at the base of my skull when I do CF? Let me know if I am going to die...I'll take today off

Comment #268 - Posted by: Pierce at March 27, 2007 4:06 AM

Female
Bwt:170
Good news, I am still alive. This one was my first CF back when I first got started. I did not completed then. I actually got to the first set of box jumps and refused to go on. So I never would have thought I would have return the next day to CF. With a good lecture from my husband I did, and now three months later I don't run from it. I run over it.

Comment #269 - Posted by: Brandy at March 27, 2007 4:51 AM

First ever Crossfit workout. 41yom 180lbs, and what a hell of a way to start than with Tabata FGB!!... Legs were absolute jello and shoulders got a good burn. Played hockey this morning and legs were still pretty sore. I am wondering how in the hell I'll go through the front squats today, but I'll get'er done!

score for tabata FGB: 11-8-11-6-6

Comment #270 - Posted by: Harry Levesque at March 27, 2007 4:59 AM

First ever Crossfit workout. 41yom 180lbs, and what a hell of a way to start than with Tabata FGB!!... Legs were absolute jello and shoulders got a good burn. Played hockey this morning and legs were still pretty sore. I am wondering how in the hell I'll go through the front squats today, but I'll get'er done!

score for tabata FGB: 11-8-11-6-6

Comment #271 - Posted by: Harry Levesque at March 27, 2007 4:59 AM

Well, that got my attention. No pukie, but got pretty close. Glad that I worked out before eating.

DBs subbed in as I don't have room for an oly bar in the basement.

DB Thrusters (20lb each): 10
Bench Jump (used my weight bench, which is 18"): 10
Push Press (w/30lb dbs): 6
Sumo High-Pulls: 7
Rowing Cals: 6

Total: 39

After finishing, putting all the weights back was more than enough work for me. 2 minutes with head between knees kept me from booting.

Brutal, but fun.

Comment #272 - Posted by: BigDog at March 27, 2007 5:11 AM

26m/200#
cfwu x 2, 12 reps

subs: 15lb db thruster for wallball, 60lb sumo dead high pulls, 14" box jump, 25lb db push press
wb:10 10 9 9 8 8 8 8
sdhp:6 5 6 6 6 6 6 5
box jump:8 8 9 8 9 9 10 10
push press:6 6 7 6 6 6 6 6
row:4 5 5 5 5 6 5 6
total: 31

Comment #273 - Posted by: benji at March 27, 2007 5:12 AM

O.K. Longshot time here.

Who is the guy doing the push press in the photo?

He looks like an old Ship Mate of mine from the old days.

Thanks,

Mike

Comment #274 - Posted by: mpietragallo at March 27, 2007 5:53 AM

Don't have my numbers with me...but scored 37 on FGB.

Limited ceiling space for wall ball (12lb)...and used 70lbs for SDHP and Push Press.

Will do better next time.

Comment #275 - Posted by: PB at March 27, 2007 6:40 AM

i thought i was in good shape until yesterday...you guys are animals. i love it! i will never go back to the machines at my gym again!

Comment #276 - Posted by: Zack Scott at March 27, 2007 6:42 AM

m 34 bw 161

CROSSFIT NYC
(sub kb swings for row. no row yet at black box)


1 Pood KB swings-- 13
20" Box Jump-- 7 (sharing box slowed me down)
75 lb push press-- 7 (First 1/2 was 10)
Wall Ball 25 pound ball-- 9
75 lb barbell sumo deadlift high pull- 4 (first 1/2 was 7. Usually do with kb. This killed me.)

TOTAL-- 40

could have put this around 48 with kb sumo deadlift high pull and solo box jump.

This is harder than fight gone bad and on par with Linda.

Comment #277 - Posted by: dandny at March 27, 2007 6:47 AM

Wallball - 5
Sumo - 7
BoxJump - 5
Push Press - 4
Row - 4

Total = 25

Comment #278 - Posted by: dweed at March 27, 2007 7:22 AM

Jumps up to bench: 11 for all
45lbs upright rows: 10 for all
20lbs DB wall ball: 10 for all
SDHP 75lbs: 10,10,10,8,extra 20 sec rest...6,6,6,6,
P. Press 75lbs: 10 for all

The sdhp wiped me out, had to take another 20sec to avoid falling over

Total Score: 47*

Comment #279 - Posted by: Brett_nyc at March 27, 2007 7:45 AM

35*

In my backyard. Had to sub double unders for box jump, decline sit-ups for rows, and thrusters with 2 15lb dumbells for wall ball. Sumos and pushpresses as RX'd.

OUCH...

Comment #280 - Posted by: Orie S at March 27, 2007 8:35 AM

Age: 41
BW: 164

45# barbell thrusters for wallball: 12
75# SDHP: 5 (these *really, really* sucked)
box jumps: 8
75# push press: 6
rowing: 8
Total: 39

This was brutally hard - fighting not to puke or pass out pretty much the whole time.

2nd week on Paleo Diet...

Comment #281 - Posted by: OCMike at March 27, 2007 8:50 AM

Mike: SDHP: 8, PP: 6, Box Jump: 8, Wall Ball: 8, Burpees: 4. Total 34.
Erin: Some changes and missed sets aprox: 40

Comment #282 - Posted by: mike in the ro at March 27, 2007 8:54 AM

I ended up just doing a whole tabata chest and bicep a$$ kicking. Worked out for about 1:15 and hardly ever stopped. My chest and biceps haven't hurt like this in months.
I had been sick and away on vacation so my chest and biceps took a bit of a break and needed a refresher.

Comment #283 - Posted by: Bryan at March 27, 2007 9:30 AM

Day behind. Verrry close to as Rx'd, only had 18# ball, but that was also the heaviest I've ever used.
WB 6
SDHP 75# 6
Box 7
Press 75# 5
Row 6

Total 30

First time attempting 75# on any rotation WOD. Heavily managed. Could have gotten 2 more on WB and Box; gave in to fear...

Comment #284 - Posted by: bingo at March 27, 2007 9:42 AM

My reps for FGB:

Wall Ball (12 lb - low ceiling)
14,15,15,16,16,16,15,15

SDHP - 70lbs
9,10,10,8,8,7,8,7

Box Jump
6,9,11,9,10,10,11,10

Push Press
12,8,7,6,5,5,4,5

C2 Row (calories)
6,7,10,7,9,7,6,8

Took 22 minutes. Extra time between boxjump and push press...as well as push press and row.

Score: 37
Not a great effort. Will beat this easily next time.

Comment #285 - Posted by: PB at March 27, 2007 9:57 AM

Wallball-9
SHDP-7
Box jump-6
Push Press-10
Row-5
Total-37

Comment #286 - Posted by: JW at March 27, 2007 10:01 AM

Wallball sub 35lb dumbell thruster
subbed burpees for rowing

Wallball - 10
SDLHP - 6
Box Jump - 9
PP - 3
Burpee - 5

Total - 33

Painfully fun!

Comment #287 - Posted by: Mike H at March 27, 2007 10:01 AM

Wallball-10
SDHP-10
Box Jump-9(barely)
Push Press-12
Subbed jump rope for rower.(not a good sub, but i didn't want to do more SDHP)

Total 41(-row)

Comment #288 - Posted by: chris l at March 27, 2007 10:16 AM

Subbed 20DBs thrusters for wallball and 2 stair jump for boxjump

5 thrusters,6 SDHP,4 BJ,6 PP,4 row

total 25

Gina

Subbed 15DBs and 45lb bar for SDHP/PP

7,6,7,4 and 4

total

28

Comment #289 - Posted by: Wayne at March 27, 2007 10:25 AM

WB 8
PP 7
SDHP 9
24" Jump 8
Jump Rope 30 (about 4 cals)

36

Comment #290 - Posted by: nickB at March 27, 2007 11:42 AM

thrusters 6
sdhp 4
jumps (s2s over bench) 5
pp 4
55lb swings 5

Comment #291 - Posted by: David Burns at March 27, 2007 12:01 PM

CFWU 3x15+3x6chups
used 12# ball (find heavier ball)
10
7 (75#)
10
7 (75#)
5 cal (rower upstairs)
39 total
too spread out/too long lag--avg 35secs betw

Comment #292 - Posted by: budd at March 27, 2007 12:06 PM

Row 5
PP 5 60lb
BJ 9
SDHP 7 60lb
WB 6 16lb

Total: 32

Comment #293 - Posted by: Denise at March 27, 2007 12:23 PM

46/M/195
RX'd
48

Comment #294 - Posted by: andy @ Crossfit Charlotte at March 27, 2007 1:03 PM

26yo/M/68kg

Tabata "Fight gone bad" as rx'd

score - 43

Comment #295 - Posted by: karl at March 27, 2007 1:09 PM

tabata fight gone bad with following revisions:

Push Press #65 8
Sumo #65 10
Box Jump 24" 10
Calories Row 7
W ball shots 9


total 44

good stuff.

Comment #296 - Posted by: PJ NH at March 27, 2007 1:32 PM

Wallball - 8
SDHP - 4
Box Jump - 6
PushPress - 4
row - 7

29 - took extra minute rest after jump & press.

Comment #297 - Posted by: Rich at March 27, 2007 1:43 PM

In 2+ months, this has been the worst torture by far. This is the only workout that's come close to breaking me--at one point I really thought, for a couple of seconds, that I couldn't keep going. But then I did.

Score: 39

Comment #298 - Posted by: rcurriejr at March 27, 2007 1:46 PM

age 17 bw 165

wallball: 11/10/11/11/11/11/11/11
sdhpu: 14/10/11/10/10/10/10/10
box jump: 13/15/12/12/12/12/12/13
push press:7/7/7/5/7/7/7/8
burpees: 4/4/5/5/4/5/5/6

total score: 41

i didn't think it was humanly to make a workout more exausting than the regular fight gone bad. i stand corrected.

Comment #299 - Posted by: Chris S at March 27, 2007 2:17 PM

Male age 20 weight 192lbs
Box Jumps-11
SDHP-8
Wall Ball-8
Row-6
Push Press-7
TOTAL: 40
Great way to start the morning out!

Comment #300 - Posted by: Peter E at March 27, 2007 3:09 PM

Tabata Fight Gone Bad score: 39

Sumo deadlifts tried to kill me. First time I've ever fallen over after a Crossfit workout. Great feeling.

Comment #301 - Posted by: Daniel P at March 27, 2007 3:18 PM

WB - 11 (note only 15lb ball available)
SDHP - 8
BJ - 8
PP - 6
Row - 8
Total: 41

Rough.

Comment #302 - Posted by: Jamie W. at March 27, 2007 3:28 PM

8
4
7
3
15
total: 37

only did 65 not 75lbs

Comment #303 - Posted by: Terdinthebush at March 27, 2007 3:38 PM

As rx'd - 40.

Comment #304 - Posted by: steve hb at March 27, 2007 4:19 PM

As Rx'd

Wallball 9
Push Press 5
Sumo's 5
Rowing 4 Cals
Box Jump 8

Total 31

Comment #305 - Posted by: dyagg at March 27, 2007 4:52 PM

160#/33yom

WU (stretching, 15 push ups, 15 OHS) x3
WOD: Tabata FGB with subs
Score: 30

Tuck Jumps: 11-10-10-10-10-10-10-10
20# DB Thrusters: 8-8-8-8-8-8-8-8
Burpees: 6-6-6-6-6-6-6-6
75# SDHP: 0-0-0-0-0-0-0-0
75# PP: 8-8-8-8-8-7-6-6

First Tabata FGB so I held to the rx'd timing exactly (20 min completion). I couldn't get myself up for the first round of the SDHPs so I just scored it a zero and recouped for the push press. I figured it would give me accurate score comparison for next time when, hopefully, I'll nail the whole thing.

This was killer - great workout.

Comment #306 - Posted by: bylam at March 27, 2007 5:20 PM

Tabata Gone Bad

20lb. wall ball = 8
75lb. sumo Dls = 7
boxjump = 7
65lb. push press = 7
1.5 pood kbswings = 7

Total = 36

Will have to repeat again shortly with 75lb push press and rower.

Mike Donnelly

Comment #307 - Posted by: rosceaux at March 27, 2007 5:29 PM

As Rx'd

39

Hooyah!

Comment #308 - Posted by: Jack at March 27, 2007 5:30 PM

200lb/6'3"/24

3x cfwu plus own version of joint mobility exercises

Did some subbing for this. It looked more like this:

wall ball shots done with a 35lb kb, "threw" it a couple inches in the air for each rep.( it would have been more fun trying to bounce it off of my apt wall) I think my lowest was 7 or 8

sdhp done with 85lb bar, really sucking wind at this point, all rounds were 4 reps

subbed in lateral hops here, tried to jump about 2+ feet side to side. rounds were all in the mid to high 20s

push press with an 85lb bar, some rounds got up to 10, but my lowest was around 4 I think

subbed 54lb kb swings for the row. these were pretty low pathetic swings to about the high stomach level. as many as 13 reps, but by the end i was just trying to hang on to the kb after 6. Not even sure how many rounds i ended up doing of these, was anywhere between 6 and 10.

Ready for a nice, "easy" lifting day tomorrow.

Comment #309 - Posted by: Gundy at March 27, 2007 5:33 PM

This was the toughest CF workout I have done to day.
as rx'd
WB:11
SDHP:8
BJ:6
PP:8
subbed row w/Burpees:3
Total:36
Had to take extra 10 seconds rest at the end of last two exercises.

Comment #310 - Posted by: Tron at March 27, 2007 5:57 PM

Awesome video!

28/F/105#

day behind...ouch this one HURT. I was crazy to think this might be easier then the regular FBG, boy was I wrong.

wall ball, 12# ball: 9-9-9-9-9-8-8-8
SDHP, 50#: 10-10-10-8-7-7-7
20" box jump: 10-10-10-10-10-9-9-9
push press, 50#: 10-10-10-9-7-7-7-7
double unders (no rowers at my gym): 3-3-3-3-6-4-3-5

FGB score: 34

Comment #311 - Posted by: nadia shatila at March 27, 2007 6:04 PM

Did yesterday

Comment #312 - Posted by: Jeff and Charity at March 27, 2007 6:26 PM

40/162
20# db thruster each hand - 8
75# sdhp - 5
20" box jump - 9
75# pp - 5
Burpees - 5
Total - 32

Comment #313 - Posted by: geof at March 27, 2007 7:27 PM

subbed 16# WBS to 9 ft. target, 45# PP and SDHP, 16.5 inches for BJ

WBS-9
SDHP-8
BJ-9
PP-6
Row-3
TFGB total-35

Comment #314 - Posted by: JENNY O. 36F/130# at March 27, 2007 7:30 PM

Will catch up on this one later. trying to make up some skipped WoD's.

2/3 CFWU
3/11 WoD - 3 rds for time of 1000m row, 95lb thruster x 21
Rd 1 = 6:19
Rd 2 = 7:56
Rd 3 = 8:15
total - 22:30
Rows were done in 3;44, 3:56, and 4:08. Not sure how that stacks up, but surprised that the thrusters added so much time. All were broken into groups of 3 (i.e. 7 x 3 or thereabouts)

Comment #315 - Posted by: Dale Saran at March 27, 2007 7:32 PM

cfwu wall ball the worst 8, sumo dhp 45 pound the worst 10, box jump the worst 10, push press the worst 3(the best 12) it was very hard and very difficult to get track of everything. juan

Comment #316 - Posted by: juan at March 27, 2007 8:11 PM

subbed burpees for rows 5
box jumps 7
sdhp 60lb 8
push press 60 lb 6
subbed db swing for wb 10

total 36

Comment #317 - Posted by: llh at March 27, 2007 8:27 PM

Got worried when Kelly Moore's verdict was "brutal". Rightly so.

22lb wallball to 10' - 8
2x18kg DB SDLHP - 8
Box jump 22" - 4
2x18kg DB Push Press - 6
Burpee (sub for row) - 4

Could have done 1 or 2 more jumps and burpees, and more push presses if I'd started slower on them (did 10's, degenerating to 8's, a 7 and 2x6).

Comment #318 - Posted by: johnb at March 27, 2007 8:32 PM

score 46 (12,8,9,12,5)
very tough, did not have it today,

Comment #319 - Posted by: AFT at March 27, 2007 8:48 PM

BJ - 10
WB - 7
PP - 6
SDHP - 4
Row - 4

Total - 31

Comment #320 - Posted by: Pierce at March 27, 2007 8:50 PM

22 y/o M 195#
I'm kindof a day behind right now, but oh well
Did the the WOD and WOW coach...that was something else.
as Rx'd (with subfor wallball)
Thruster 12 lbs weights 10
Sumo deadlift 8
box jump 10
push press 8 (with a extra 30 second rest...does that mean it's 0? Couldn't catch up...it was from a clean)
Sprinting...7
So either it's 45.7..or with the 0 for push press then it's 37. Unreal workout though

Comment #321 - Posted by: Dannyboy at March 27, 2007 9:52 PM

Anthony (BW=180)
Notes: 82 pounds for deadlift/push press
Score: 37

Jodi (BW=103)
Notes: 52 pounds for deadlift/push press
Score: 32

Fun workout, but I paced myself on nearly everything. I guess I just wasn't focused enough to push myself to the edge ... definitely could have been mid 40's. Next time!!

Comment #322 - Posted by: Anthony Bainbridge at March 28, 2007 4:07 AM

35
w-ball (threw 10ft up) 11; sdhp 7; BXJ 6; PP6; Row 5

Comment #323 - Posted by: johnmcc at March 28, 2007 4:36 AM

49yom; 230#

subbed 25# plate thrusters for wall balls and box jump was only about 14"
everything else as written
I did the 40 intervals of 20 seconds, but the rest periods got very long - so my score is inflated.
Score: 39

Comment #324 - Posted by: Geoff at March 28, 2007 5:13 AM

Score: 34

Sub'd pair of 20 lb dbls for wall ball shots
Sub'd 55 lb dbl swings for rows
Everything else was as Rx'd.

Comment #325 - Posted by: Andy W. at March 28, 2007 5:16 AM

-CFWU 1x10 + Dynamic Warmup
-WOD: Tabata FGB

Having never done Fight Gone Bad OR a Tabata, this was an interesting intro for me.

Score: 40 - box jumps were probably only ~18", and wall ball target was probably about 9'. And a few short breaks to get from exercise to exercise. Otherwise as RX'd. Got 8 reps for each station, I just went for 8 cuz I didn't really know what to shoot for. Considering I got 8 for each, I probably could've gone harder on certain exercises.

Also got my first HSPU on a wall today.

Comment #326 - Posted by: Tom (M/20/166#) at March 28, 2007 6:37 AM

Wall ball shots / 15lb (14)
SDHP (5)
Box jump on 2nd step (14)
Push Press (7)
Subbed Row Machine w/ bent over rows (12)

52

Comment #327 - Posted by: df404 at March 28, 2007 7:15 AM

Wall-ball, 25# ball

1 minute rest between stations

Total 26

Comment #328 - Posted by: EMelton at March 28, 2007 8:05 AM

Wall ball w 20lb dumbell (as close a motion as I could get)
SDHP w 45lb bar
Box jump w 14" bench (roughly)
Push Press w 45lb bar
Row rx

Steve: 12 5 8 5 4 = 34
Sarah: 6 3 4 3 4 = 18 (10 lb dumbell each hand for PP)

Comment #329 - Posted by: Poe at March 28, 2007 10:31 AM

Total = 47

Wallball - 11
SDHP - 8
PP - 12
Bench Jump - 10
Row - 6

Comment #330 - Posted by: kramer at March 28, 2007 10:50 AM

wb: 9
sdhp: 9
bj: 6
pp: 5
row: 4
TOTAL: 33
TOUGH ONE!!!

Comment #331 - Posted by: Travis H at March 28, 2007 12:47 PM

Jumped the weight on the SDLHP & PP to 95#

KH: BW of 220#
Score 39

SW: BW of 210# (history of spinal injuries and
nerve damage)
Score 24

Good one. Could not even do truck tire circuit.

Comment #332 - Posted by: WaikeleFire2 at March 28, 2007 1:06 PM

Great workout - want to kill the trainer that showed me it! Ouch - scored 30.

Comment #333 - Posted by: D.J. Stachniak at March 28, 2007 1:57 PM

SDHP 10
PP 12
BJ 8
WB 7
BURP 4

TOTAL 41

Comment #334 - Posted by: wich at March 28, 2007 2:46 PM

Rx'ed
WB- 9
SDHP- 8
20"- 6
PP- 8
ROW- 6
Total: 37

Comment #335 - Posted by: Monte at March 28, 2007 2:51 PM

wallball = 8
sdhp = 8
20" = 6
pushpress= 6
row = 6
total = 34

Comment #336 - Posted by: Trooper at March 28, 2007 3:07 PM

24/bw 200

subbed squats for wall balls
squats 14/SDHP 11/Box Jump 6/Push Press 7/Row 6

Comment #337 - Posted by: ben at March 28, 2007 3:09 PM

26M/150

Subbed 45 lb. SDHP for rowing.

Otherwise, as rx'd.

Score: 33

Seems easier to get reps on the rowing sub than calories on the C2. Anyone?

Comment #338 - Posted by: Johnny Tex at March 28, 2007 5:53 PM

30yom, 185lbs

Subbed weighted, seated row pulls at 62.5 lbs for row machine...

Wall-ball @ 16lbs: 8
Sumo dead-lift hp, 70lbs: 5
Box jump 20" bench: 9
Push-press @ 70lbs: 5
Rows: 10

After three weeks on CF, this was the hardest workout yet - even worse than my first day...

Comment #339 - Posted by: Jason at March 28, 2007 5:59 PM


did this one at firestation(17)
wall ball shots done with a 35lb kb, "threw" it a couple inches in the air for each rep=6
kb swings with 1.5 pood sub'd for rows=8
box jumps 2nd stair=12
push press 25#db=10
sdhp 75#=11
total=47
a brutal, awesome work-out!

Comment #340 - Posted by: firedave at March 28, 2007 6:03 PM

J: 48 (15 wall ball, 8 SDHP, 8 box jump on 24" box, 12 PP, 5 cal row)

Comment #341 - Posted by: Jeremy and Nicole at March 28, 2007 6:20 PM

40lbs Thrusters : 8
SDHP : 6
Box Jump : 8
PP : 5
C2 Row : 5
Score : 32

Comment #342 - Posted by: Troy Archie at March 28, 2007 9:12 PM

subbed wall ball for 45lbs thrusters

SDHP 8
Thruster 8
box jump 11
p.press 8
row 6

=41

Comment #343 - Posted by: TMar at March 28, 2007 9:35 PM

Age - 32
Ht - 68"
Wt - 210 (14.7%)

CFWU(15) x3 - 13:00 (8 pull-ups, 15 elevated HSPU)
Rest - 9:00

WOD - Tabata Fight Gone Bad: 75# Push-Press, 75# SDHP, 15# Wall-Ball w/ 14' target, 18" Box Jumps, Rowing.

Push Press - 6
SDHP - 8
Wall Ball - 8
Box Jumps - 7
Rowing - 6

Total - 35

Wow, good work-out. Definately could get better at this.

Comment #344 - Posted by: Nuke-Marine at March 29, 2007 12:29 AM

subs: 45 lbs for sdhp, pp, run for rows (scored by dividing yardage by 10)
score:
wb: 8
sdhp: 5
box jump: 7
pp: 9
run: 7
total score: 36

Comment #345 - Posted by: mfbunch at March 29, 2007 4:17 AM

Scaled this by mistake, thought a tabata was 5 intervals, not 8.


So a paltry 25 intervals rather than the rx'd 40. Scores:

wb 10
sdhp 10
bj 11
pp 3
burpee 5

for a modified score of 38. From the jelly-like feeling in my shoulders i reckon the extra 15 intervals would easily bust me down to a score of 20 or so.

Comment #346 - Posted by: William Walshe at March 29, 2007 4:31 AM

Subbed burpees for row machine.
Everything else as rxd, and time perfectly as had a partner to work the clock and write down reps.

Wall ball: 9
SDLHP: 5
Box Jump: 9
Push Press: 6
Burpees: 4
Total = 33

Comment #347 - Posted by: Bill Stock at March 29, 2007 5:44 AM

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

7 Reps - 20 Kg. Barbell Thrusters
4 Reps - 30 Kg. Sumo deadlift high-pull
8 Reps - Box Jump 20" box
6 Reps - 20 Kg. Push-press
4 calories - Rowing
TOTAL: 29

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Comment #348 - Posted by: Christina Fraquelli at March 29, 2007 6:16 AM

Hello everyone!

This was a killer!!! Did it in the order below

Sumo deadlift high-pull 75 pounds (35kg) (Reps)
Box Jump 20" box (Reps)
Wall-ball 20 pound ball, 10 ft target (20kg Thrusters as sub). (Reps)
Push-press 75 pounds (35kg) (Reps)
Row (Calories)


SDHP 11/11/8/8/7/6/5/4
Box Jump 8/8/7/7/7/7/7/8
Thrusters 6/8/9/7/7/7/7/7
Push Press 4/3/4/4/4/4/4/4
Rowing 6/5/7/7/7/8/6/6

Score = 5+7+6+3+5 = 26

First time doing this had a few time and note glitches while doing this so next time should be better.

London Crossfitter!

Comment #349 - Posted by: Lorenzo F at March 29, 2007 6:23 AM

49 reps
wall ball 11
sdlhp 10
box jump 15
push press 8
pull ups 5

Comment #350 - Posted by: wyoming at March 29, 2007 11:12 AM

oww! this sucked.

Wall ball 7
45# SDLHP 7
Box Jumps 7
45# Push Press 14
Row 4

Comment #351 - Posted by: Bob Cornute at March 29, 2007 12:58 PM

45/231

38, as rx'd.

Ball - 7
SDHP - 8
Jumps - 8
P-press - 10
Rowing - 5

Discussion: The scoring favors minimizing low-rep rounds. Higher score may be acheived by a thoughtful pacing strategy, or by serious commitment in later rounds.

Comment #352 - Posted by: Alex McClung at March 29, 2007 2:16 PM

21yoM 175#

TABATA FGB!
25lb DB Thrusters: 6
SDHP: 7
BJ: 7
PP: 6
Pullups!: 4

Score: 30

Late on my WODs, did this one after a track workout in boots and utes so knew this was gonna suck. first tabata work for me since the summer and first FGB ever, so im not too dissappointed.

Comment #353 - Posted by: LeprechaunMan at March 29, 2007 4:09 PM

wallball - 10
sumo high pull - 6
row - 4
box jump - 12
push press - 4


Total score - 36

Comment #354 - Posted by: MPHinCowtown at March 29, 2007 8:30 PM

Yikes. First posted WOD, so hopefully this means that I've finally turned the corner on my CF-conversion program.

45# bb thrusters - 8
75# sdlhp - 7
75# pp - 6
18" (or so) box jump - 8
Burpies - 3 (yeesh)

Total - 32

Not nearly satisfied, but CF is all about improvement, right? Next time this bad boy comes around, I'll be looking to put a hurtin' on it. We'll shall see, I suppose.

And for all you high-scorers out there - thanks for the motivation.

Comment #355 - Posted by: Patrick at March 29, 2007 10:08 PM

12# ball toss: 12
sumo dl: 6
box jump: 7
push press: 6
row: 5

Comment #356 - Posted by: JohnP at March 30, 2007 4:53 AM

36/M/196

CFWUx2

Wallball - 7
SDHP - 7 @70lb
Box jump - 6
Push press - 7 @70lb
Burpees - 5 (no rower avail.)

Total score: 32

First time for FGB or Tabata WO - all I can say is I'm gald I'm on a 5/2 schedule & it's Friday. Pukie tried to stick his head out of the closet during push presses & burpees but I closed the door on him. This was very tough - but man what a ride!

Comment #357 - Posted by: Chris H at March 30, 2007 10:13 AM

Age 35
Bw 182

Had a couple of rests between exercises - waiting for stations to become available. I think this artificially inflated my total a bit by giving me extra rest time. Regardless this was the hardest workout I've ever done. Bar none.

wallball: 10,10,11,10,10,10,10,10
SDHP: 9,9,9,9,9,9,8,8
Box Jumps: 14,15,14,14,14,14,14,14
PP: 10,10,10,10,9,9,9,9
Row: 6,6,6,6,6,6,6,6

Total: 47

Comment #358 - Posted by: Tim in VT at March 30, 2007 11:01 AM

I can hardly type.

35

Comment #359 - Posted by: Mark at March 30, 2007 1:21 PM

Wall Ball = 8,9,9,8,8,8,8,8 = 8
SDHP 70# = 4,4,4,4,4,4,4,4 = 4
Box Jump = 3,3,3,3,3,3,3,3 = 3
PP 70# = 4,4,4,4,4,4,3,3 = 3
Row = 5,5,5,5,5,5,5,6 = 5
Total = 23

First time. Longer rest before row to get to 2nd floor. Tried to pace myself.

Comment #360 - Posted by: sbroz at March 30, 2007 5:40 PM

************************ 03/30

28

225/42

Comment #361 - Posted by: TommyKrackCorn at March 30, 2007 6:14 PM

subbed 20lb dumbells thrusters for wall ball rest as rx'ed
thrusters 9
SDHP 7
Box Jumps 8
Push Presses 5
Row 6
Tot. 35

Comment #362 - Posted by: Luca Z. at March 30, 2007 11:14 PM

CFWU x 3

WOD

Wall Ball(10lb. all I had) 8
SDHP 5
Box Jumps 10
Push Presses 5
Burpees 6

Score: 34

Comment #363 - Posted by: wg at March 31, 2007 3:28 PM

"tabata fight gone bad"
As Rx'd
BDWT-130#

wall ball- 11
SDHP-5
boxjump-13
Push press-8
row-5

Comment #364 - Posted by: Connor Martin at March 31, 2007 3:48 PM

Tabata FGB

Wall ball -10
SDHP -8
Box jumps -8
Push press -6
Row -5

Total -37

Comment #365 - Posted by: Dan S at April 1, 2007 4:17 PM

I got 34 points on Tabata FGB:
(I think what I did was basicall pack)
Wall-ball 14# pound ball, 8' ft target. (8 reps)
Sumo deadlift high-pull 35 pounds (9 reps)
Box Jump 20" box (9 reps) step ups
Push-press 55 (3 rds) 35 pounds (5 rds) (5 reps)
Row (4 cals)

Age 41, F, BW 150
CrossFitting 2.5 years.


Comment #366 - Posted by: Laurar at April 1, 2007 7:04 PM

SDHP - 8
PP - 6
Box Jump - 7
15# Wall Ball - 7
Row - 6

34

Comment #367 - Posted by: marr1 at April 2, 2007 5:45 PM

as Rx - 32

#364 Connor Martin - wow

Comment #368 - Posted by: Norm Rager at April 2, 2007 9:10 PM

Modified this one big time...no access to countdown timer, so I did 10 of everthing except except for 5 Burpees which I sub'ed for rowing.
Did 4 rounds only due to time constraints.
This really got the heart rate up and going...

Comment #369 - Posted by: NYCRaider at April 4, 2007 6:48 AM

wall ball 10 kg - 10 reps
sdhp (using sandbag 25kg) - 5 reps
box jumps - 10 reps
push press (using maize ball 35kg) - 4 reps
KB swings 15kg (subbed for rower) - 7 reps

Total = 35

Comment #370 - Posted by: Z at April 5, 2007 10:04 AM


1--2--3--4--5--6--7--8
Wall Ball 11 10 10 9 8 8 8 8
Sumo DL HP 6 6 4 4 3 3 3 x
Box Jumps 10 8 5 5 5 5 x x
Push Press 75lb 14 8 8 8 6 6 4 4
Burpees 2 x x x x x x x

Really sucked. First WOD following lay off from nasal sx. Ran out of gas QUICK.

Comment #371 - Posted by: Scott Kane at April 12, 2007 6:19 PM

44, 5'11", 204lbs
score: 31
pp-7, sdhp-5, bj-7, wb-6, row-6
-sub 14lb wall ball; no 20lb available
-rested some between exercises and entire workout took about 23 mins; just didn't feel i could keep going to next exercise without a few extra breaths
-first try at this; very very tough

Comment #372 - Posted by: hammy at April 12, 2007 9:42 PM

wall ball (15 lbs.) = 8
sdhp (65 lbs.) = 5
boxjmp = 8
PP (65 lbs.) = 6
Row = 5
Total = 32
(pretty happy with performance / good form)

Comment #373 - Posted by: EdC at April 14, 2007 2:12 PM

As rq'd 4, 4, 8, 6, 8 = 30

Comment #374 - Posted by: james at April 23, 2007 7:52 AM

No warm up

High Scores
15# WB - 9
75# SDLHP - 7
Box Jump - 11
PP - 8
Row (30# on nautilus row w/ bench seat to slide on and use legs) - 9

Total - 44

Comment #375 - Posted by: RecOnifer at May 5, 2007 8:17 AM

m/ 30/ 6-2/ 245

CFWUx 2x 10

Tabata FGB modified as follows:
- 25 lbs DB Thrusters- 6
- 105 lbs SDHP- 4
- Bench Jump- 7
- 105 lbs Push Press- 5
- Jumping Pull-Up- 8

Score: 30. Last go around was 32, but I used the rx'ed weight on all the lifts. So I'll take the two-rep reduction with a lot heavier weights, since strength-endurance is my main goal.

Comment #376 - Posted by: Brad Collins at March 19, 2008 6:10 PM

35lb plate thruster - 5 reps
Sumo deadlift high-pull 75 pounds - 4 reps
Box Jump 22" box - 6 reps
Push-press 75 pounds - 4 reps
45lb seated row - 12 reps

Comment #377 - Posted by: Scooter at October 27, 2011 6:49 PM
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