oh hell yeah.

Whoa! Super early post! Thanks Coach!

And I think I just threw up a little.

i have four words:
OO RAH, BRING IT

aww.. my 1st FGB

FGB'd on Sunday - still in pain - still want more.

Good luck with it everyone. Hit that PR!

Hell yea fight gone bad!! 3-2-1-PUKE

Got a minor flu hopefully its gone by tomorrow can't wait for the pain.

awesome.

great video. as a student in an exercise physiology masters program, there's some good logic behind the fgb.

Cant Wait.

awesome.

sweet video. as a student in an exercise physiology masters program, i like the logic behind the fgb.

Hey anyone who is a basketball fan I am creating a group on ESPN if you want to submit a bracket. This is all for fun so anyone is welcome to join. Hopefully we can get a good number of people, Crossfitters are fairly competitive. All you need is a login on ESPN which is free so join if your interested.

Group Name - CrossFitters
Password - thruster

You can search for this group and then join.

perfect, i need a short workout because i have to be somewhere at 0730

Damn it...

Did anyone else's format of the crossfit homepage change?

Going to the cert in VA Beach end of March. Wanted to do this one before I got there. Awesome.Loved the video.

2nd or 3rd go around for me first was a halfer, was just starting
second was 273 I was aiming for 300
this one still shooting for 300, I should hit it

Wow! My first FGB, glad I hooked up with that rower, Ill have to sub the wall ball with 45# thrusters. This looks like a sick workout.

I like how this Virginia Heffernan managed to write a whole blog post without remotely managing to communicate some sort of point.

I love this s*hit.

Get some, good day all.

3-2-1....

please explain the scientology reference

CB, I hear you...

Excellent video. The women look amazing and so do the men. CrossFit breeds some strong lookin' people

Liked the background of the workout too.

My gym doesn't have medicine ball or a rowing machine (not substituting for treadmill, its crossfit for christ sake im substituting)

max reps in one minute, for three rounds of:
Pushups
sumo deadlift, 75lbs
box jump
push-press, 75 lbs
situps

I did this 2 weeks ago. I think I'll do "Christine" tomorrow.

wut an excellent vid! really cool hearin Coach tell the logic behind and history of FGB.

that group @ Santa Cruz tore it up. it wuz loads of inspiration watchin it go down live.

hoping to beat the score i got that day at the cert. 3-2-1-GO!

Lets all smile with the fact that we know what crossfit is and everyone else just gets to stare at us, wondering if only they had blogged more...such as C. Reaves

I feel kinda slimey after having been to the NYT site.

Does anyone have any music where it beeps at one minute intervals, like when someone posted for "tabata something else"? That would be really helpful for knowing when to switch.

Looking forward to this one tommorrow...

Is anyone out there a vegetarian and on the zone?

sub for rower?

Is anybody going to the Gymnastics Cert in San Bruno Mar 29 & 30?

As a native New Yorker I don't have a license and am looking for ride. If you're going to be around that weekend, please drop me an email.

Keith@crossfitnyc.com

Hope to see you there!

sub for wall ball?

Great video!

perfect explanations and text to demonstrate the WOD!

Awesome! Thank you.

This is my FAVORITE WOD in crossfit.

Get some.

I am stuck with no rower and the only sub that I know is Sumo Deadlift High Pulls but that is already in the mix....HELP?

S/F

Wow! Great job on that FGB Video, everybody. EC you rock, girl.

Whoa. This workout is sick. I was at that Cert. and watching the Trainers do FGB was something else. After my pathetic sub 300 showing it was nuts watching pretty much all the trainers slam that score through the second round or so.

Too bad I'm going into a ME BB set up for a few weeks tomorrow coming off a nasty ankle injury. Gotta get this one done some other time...

I am also stuck without a rower. Need some help on a good sub.

Stalter-You can try using jumping pullups, I've used that before, just count the reps.

My first FGB also... Shannon (comment #4), your post made me laugh out loud.

I did this Monday so I will post my score. I had done a 375 or so in the summer last year and had my aim set on 400. Well things were going well till I turned to go do my second round of wall balls and my ball rolled downhill 30 yrads away! I sprinted to it and ran back with it. So that cost me a few reps to say the least.

Score = 398!

Damn run away medicine ball!!

Yeah, EC! Rocking it, baby!

Best,

Jon

Best WOD video to date. Combining information & rationale with demonstration is powerful stuff.

Thanks Tony, Pat & Coach G.

Wow! Hell of a video. Very inspiring. Next time I'll have to view it before the workout.

My score really sucked. 218

I'll up the intensity next time.

34/232#

35/25/35/25/15=135
35/20/30/20/15=120
35/20/30/15/15=115

370

Last time (12/19/06) = 367

Back stuffed still so will have to wait.

Funniest article ever - really ,just get a life you sad, dried up old saddo.

#29 EricM,

That's okay, a little slime washes off pretty easily. Whenever I see Fox News a little piece of me dies inside, and there's no recovery from that.

My first FGB... should be interesting!

KK

I can't believe she tried to blast CF and brought so little evidence to the table. I'm all for voicing your opinion, but she failed to make a point period. It went something like this:

"I think crossfit stinks because coach talks about good form and details and intensity and I'm not bright enough to grasp these concepts. By the way, read this on scientology."

Only one thing sums it up: wtf?!?

Just remember that you're not truly successful until you have critics!

Subbed 20lb thrusters for wall ball

Done at Yahoo! corporate gym, imagine the looks we get!

Buddy: 321
John:274

Subbed 20lb thrusters for wall ball

Done at Yahoo! corporate gym, imagine the looks we get!

Buddy: 321
John:274 (WITH throwing up twice!)

#30

You can find power-hour mixes on itunes, or programs that run through itunes and switch songs every minute for a certain period of time. Quite useful for beer drinking, and I suppose it has a place in tabata exercises. I use a program called ipowerhour, but there's a bunch of others (depending on your platform). Just google something like that.

Must reach 320...this will be fun at 7 in the morning.

Not really sure how I can set this up... in a gym full of people but hey, that makes it more interesting right?

I'm pumped!

Great to see EC on the main page.

Is it really lame to use a 12lb ball for the wall ball? I think I can do all the other prescribed weights, even if I can't do very many, but what if I can't even get the 20lb ball up that high? I've never tried....

I think Virginia is comparing Coach and Crossfit to scientology. It's the only explanation possible for her putting that link to anti-Scientology website and its reference to KSW (Keep Scientology Working). Basiclaly, it means keep pushing scientology until the whole world is scientology. I think she views Crossfit and the Crossfit website as something like KSW.

how amny rounds?

hey shout out to people for some help...Thrusters with a 4t5# bar to sub for the wall ball throw?

Yeah EC! Way to represent Boston. You go girl. Awesome.

#57 Pelch

I'd up it to 55 lbs. That's a more accurate sub. A better one would be 2 20 lb. dumbbells.

I tried "Nate" today, with subs (can't do the muscle-ups):

AMRAP 20 min.
8 pull-ups
8 ring dips
4 handstand push-ups
8 kettlebell swings (2 pood)

5 rounds, 8 pull-ups, 7 ring dips

The ring dips were the killer - slowed me down a lot and made the hspu unusually difficult.

I think jreed is correct. Although her thinking in general seems to be a bit muddled.
The point of her rant is she somehow thinks crossfit is a religion? And should be taken on faith?
I thought crossfit was empirical?
Why can't she stop thinking about crossfit? What got in her crawl?
Her rant about critiques of form being 'hateful' is odd. Did someone have a tough time in her ballet class as a kid?
She is passive aggressive about coach. Coach did you decline after she made a pass at you for her to have these kinds of feelings?

For anybody looking for a sub for rowing other than SDHP, I always use burpees as a sub. Yes, I'm evil.

#57 pelch
Yeah, a 45lb thruster would be an acceptable sub but try and make it a point to really explode through it. The 2x20lb dumbell idea is nice, too. Either way is fine, just track it so you can compare next time.

Great video...one of the best yet. Can't do this properly at the UW IMA but will try to come up with something similar.

re: #48 and others

am I the only one that thinks she wrote an article praising Crossfit?? For me, it seems like she got hooked on it and likes the fact that crossfit isn't solely about form (although yes it's important). And the reference to scientology is how something so different to most people is catching on like wildfire (although I would have picked something other than scientology) Everything she talks about (not having perfect sneakers, doing flourishes, having videos showing what the body can do) are things that Coach agrees with.

Maybe I'm being naive but I think she's all about crossfit and glad it's here.

We at CrossFit NYC have already extended an invitation to fellow New Yorker Virginia Heffernan via our blog for her to come down to the Black Box and get some:

http://www.crossfitnyc.org/archives/2008/03/yes_virginia_th.html

If we convince her to do a workout with us, we'll be sure to let everyone know.

I agree with #66 that Heffernan likes CrossFit. Sure she's mocking the culty aspect of it, but hey, haven't we all drunk the Kool-Aid? It sure tastes great.

EC, great to see you in that video.

EC Pwns!

Can't wait! Excellent video as well.

I made my own ball with sand and an old basketball, ended up being 25lbs (yikes!) so its more like 9 feet high throws. Also no rowing machine so I used a weight band, a wall and a skateboard. Have no idea of calories so I count reps. Get Some!

m/36/6'2"/195
Colorado Springs

I love it when coach gives his speech on intensity. Mark my words, tomorrow I will be reporting a new PR.

M/48/5'10"/173

"Fight Gone Bad!"

"Fight Gone Bad"

I sub'd thrusters for Wall Ball(s): Gym won't allow it. Sub'd treadmill 800m for row, no rowers in gym...the gym sucks!!!
(x3)
- Thrusters - 39/36/25 = 100
- SDHP 75# - 32/27/20 = 79
- Box Jump - 33/30/21 = 84
- Push Press 75# - 25/20/20 - 65
- Run 800m (No Score)
- Total = 328 w/out row score....

hmmm this should be intersting gonna have to figure someting out. only have 12lb ball, no rowing machine and only DB with low weight at home. cant do this at my gym.

think i'll try this, let me know what you think?

12# wall ball double squat
SDLHP but only have 65#'s
20" box jumps
ring pul-ups
burpes

what do you think?

#72 Hmmm
Jay.... I think planked ring pulls would be similar to rowing...(minus the quads) but why can't you do thrusters instead of wall balls? I think it would be a better sub. Do your sumo and pp and concentrate on form this time if your weight is low. I wouldn't pick burpees....but that's because I hate them. Good luck, kick ass.

I have a rowing thing with my rack but it isn't like that chuck norris rowing machine you guys got in the movie, so how many lbs should i be rowing?

29/f/110

made up nicole today

6 rounds
pu: 22-16-16-16-16-16-19= 105

eric: 34/m/145

pu: 18-10-10-10-10-8-5= 71

pre: wux2
post: bathroom dry heaving then light stretching

5 hours of sleep is no good. gotta rest more

LOVED the video, great to hear coach explanation on the workout. great job to everyone busting their but on the workout.

DO NOT HAVE A ROWING MACHINE AT THE STATION.

THE SUB FOR ROWING WAS SDHP WHICH WE ARE DOING
ALREADY IN THE WOD.

SO, TO MAKE IT INTERESTING I'LL DO 2 POOD KETTLE BELL SWINGS IN PLACE OF THE ROWING.

I KNOW. IT'S NOT PERFECT AND I'LL PROBABLY HAVE AN OUT OF BODY EXPERIENCE BUT HEY, IT'S WILD!

MY CREW IS WITH ME!!

ROBERT S.
TUCSON, AZ.

In the article the second sentence describes the seminar speeches as "bellowing and dogmatic". It was the word dogmatic that struck me and prompted me to write about a topic I have been thinking about for quite some time in regards to this community and what drew me to it. For it is the opposite of dogma that for me defines my love of Crossfit. It is pragmatism that drives my appreciation. It is a willingness to question and test. To throw things out that don't work, to not avoid what does work because you don't understand it.

I think the real nuance and appreciation for me comes from the fact that I am not asked to blindly believe that the exercise I am doing is working, I get to measure with my times. I am not asked to simply believe my diet is working I get to see my performance gains and those of my peers.

I see this same pragmatism filter in to the rest day discussions where even when I disagree with the political posts, I have an appreciation that the posters are almost exclusively coming from a place not immune to reason or reality.

Crossfit is not about faith or abstract theory, it is about learning and teaching and pushing yourself in the real world, and for me, doing things I have never done before and would never have done without Crossfit and the community that surrounds it.

If I can convince somebody else to do it with me, I'll do this within a week. It seems in keeping with the concept of FGB - high (glycolytic) metabolic cost without challenging strength too much that you revert to resting.

"Fight Gone Worse"

3 rounds, with one minute rest between rounds:
Wallball 2-for-1s, 20 lb. ball, 10 ft. target (reps)
Power snatch, 75 lb. barbell (reps)
Double-unders (reps)
Thrusters, 75 lb. barbell (reps)
Burpees

maybe I'm dumb...but sounds like she likes crossfit...

I agree with Chris P. Although she subversively compares Crossfit to Scientology, she appears to have taken away some positives from Crossfit. Its similar to how some crossfitters do the WOD as RX'd, or sub as necessary. Some people Zone diet, others don't, for various reasons.

Picture yourself on the outside looking in on someone who has bought in on the Crossfit lifestyle. I think you will then understand how most ordinary people can view it as somewhat strange.

If the "outsider" is an intelligent person and does even a cursory readup on Crossfit, they will find that program/lifestyle of a person engulfed in Crossfit is mostly beneficial, with the exception of Pukie occasionally showing up.

CALISWO (CF Zealot)

Chris P. and jdawg my take on it was she like crossfit too...

Seems like everytime FGB shows up, I am in the middle of a rest week. Oh well...

Uncle Jack is proud of the entire CrossFit community!

Hey guys, as this is my first FGB, I would like an indication of how gruelling it is going to be. Will it compare to a Linda or Eva or something like a Cindy? Any comments welcome, especially the ones that say "Just toughen up and do it, 3 2 1 go"

#66 Chris P
I agree with you. I went back and re-read as I was wondering where all the negativity was coming from. It seems to me that Virginia Heffernan likes CrossFit and Coach.

I know nothing of Scientology nor the reason she links to it but the below is a small cut-and paste from the link;
Getting the correct technology applied consists of:
One: Having the correct technology.
Two: Knowing the technology.
Three: Knowing it is correct.
Four: Teaching correctly the correct technology.
Five: Applying the technology.
Six: Seeing that the technology is correctly applied.
Seven: Hammering out of existence incorrect technology.
Eight: Knocking out incorrect applications.
Nine: Closing the door on any possibility of incorrect technology.
Ten: Closing the door on incorrect application.

It seems that the above protocol works for a myriad of things...

Similar to; Conjecture, Hypothesis, Theory, Law...

FGB?! HAHAHA...I'm still hung over from St. patty's Day...

...bring it.

I just created my own FGB mix with chimes for the rests using this free download. PRETTY EASY!
Helpful for those workout out at home...

http://www.download.com/WavePad/3000-2170_4-10276212.html?cdlpid=10732923

sounds like a lot of paiful fun

I dont care to measure my performance today so I'm just doing what's going to be easily done in my little corner of the gym, until i can get back home to my facility...

1) 20lb. ball push press
2) 75lb. SDHP
3) 20in. box jump
4) 75lb. push press
5) "the side straddle hop!" (a.k.a. "jumping jacks")

gt_rugger15-
Thanks for the ipowerhour, great program!

#87, J-dale--

Any chance you can post that mix as an mp3 file?

M:31:6'3":262lbs (20lbs lost since start!)

FBG as Rx'd

Wall Ball (10kg 10ft target ) 19,19,15 = 53
Sumo Deadlift (95lb) 15,14,13 = 42
Box jumps (20") = 23,27,25 = 75
Push Press (95lb) = 11,12,11 = 34
Row = 19,23,22 = 64

Total = 268 (pants! but first ever FGB)

Three rounds of:
Row
Wall-ball **10lb ball SUB**
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds

19/15/15/15/15 79
20/15/15/15/14 79
16/12/14/14/11 67

225

would burpees work instead of rowing? also, a copy of that MP3 would be very helpful!

Would burpees work instead of rowing? Also, a copy of that MP3 would be really helpful!

27/M/5'10"/170

As RX'd except for 15lb medicine ball (biggest available)

Lost track of count but did approximately
30-50 wall ball per round
10-20 sumo deadlift high pull per round
15-30 box jumps per round
10-20 push press per round
9-11 calories on row per round

First time FGB

Helen: 35/5'7/60kg (132lb)

FGB, as rx'd

Round1: 27,12,13,8,10
Round2: 18,8,11,6,12
Round3: 15,9,8,5,11

Total: 173

Jonny: 34/5'7/73kg

As rx'd

Round1: 35,21,22,11,14
Round2: 32,20,20,12,15
Round3: 30,17,19,11,16

Total: 295

On vaction and gonna miss this. It would have been my first FGB! Well I will sub something..maybe run sprints until I meet puckie

JFG

Awesome explanation of FGB! Had to modify to conditions 12# ball & run on treadmill. Up by 9 points to 331.

FGB! 236 i think... we were keeping our own scores and i'm pretty bad at counting, especially that high.

also i started at SDHP, then box jump, then push press, then row, then wallball -- it was a long walk to the wallball, so i lost a few reps there. no matter, i'm pretty much dead from FGB and that's the way i like it.

30/m/5'8"/180lb

First FGB. Shoulders are killing me right now
Subbed elliptical for the rower.

22,32,28,22,10
15,21,12,16,11
25,22,16,13,12

Total: 279

49m/5'10"/225
"fight gone bad"
used 95# for lifts
Largest med ball 12#
no rower, used 75# on T-bar
282 total reps
rounds of 103,90,89

F/37/5'6"/140

(12# "wall ball," SDHP 50#, 18" box jumps, 50# push-press, unanchored sit-ups)

Rnd 1: 29/18/16/16/34
Rnd 2: 27/16/17/16/34
Rnd 3: 23/16/15/15/34

Total: 326

M/40/5'11"/185

(12# "wall ball," SDHP 75#, 18" box jumps, 75# push-press, unanchored sit-ups)

Rnd 1: 29/17/17/12/38
Rnd 2: 27/15/17/11/35
Rnd 3: 26/15/16/10/34

Total: 319

295, subbed treadmill for rows, otherwise as rx'd. About the same as last time.

First time FGB

Subs. No barbell so 2 pood KB SDHP and 30lb dm push press

280

1st time FGB. Most unpleasant workout I've ever done. I know that endorphin exhaustion from sex can make fighters more sensitive to pain. Today, anecdotal reports suggest that sex immediately before FGB is an exceptionally bad idea for a warm-up. A co-ed cohort reports that "this was the most unpleasant workout they've ever done" and both, independently, wanted to quit throughout most of the workout.

34m5'10"202#
320

24f5'6"113#
226

subbed DUs/5xRopeJumps for rowing; girl subbed 45# bar for SDHP, and 20# med-ball for push-press and 11# med-ball for wallball.

33/M/192

15lb wall ball all else as rx'd

302

Oh yeah. I can't wait to get off duty and do this WOD!!:) Thanks coach!

no rowing machine in the new gym yet, so FGB will have to be put on hold-maybe tomorrow subbing double unders for rowing, not sure yet...did the Jolie vs. Sevan workout this morning
5 rounds for time:
7 pullups
7 thrusters, 75#
7 burpees

mike-8:35
drew-8:28

pretty sure Jolie smoked both of us...

I absolutely love to hear and see people "bag" and criticise Crossfit. Why? Because I love laughing at people who just don't know. There is no point is wasting energy in trying to make people understand, they will either understand or they won't. And if they don't, who cares. There are plenty of us who do, and the others who also do, I consider them my family. My family is growing and one day I hope to meet you all.

m/26/215/6-4

First fight gone bad. still have finger in splint, broken toe.

As Rx'd besides row...sub'd stationary bike. no rower.

total: 353

m/34/185/6'

237 (10# wallball - rounds of 87/80/70)

To Neal, Jon, EC (and Sam, Nigel & Thor) from CrossFit Boston:

I may have stopped going to church but I never lost the religion. A year and a half after my last workout at CFB, with too much work and not enough working out in the meantime, I'm back in the saddle again. Sucks looking at yourself in the mirror and knowing you're far from your best, and not even on the path to excellence. FGB is the perfect yardstick to measure my fall from grace (previous PR in high 200's as Rx'd)

Two weeks ago I was at the International Health, Racquet, & Sportsclub (IHRSA) show in San Diego, surrounded by $80,000 treadmills and hunks of twisted steel designed for the "perfect biceps pump." Sure, there was some lip service payed to kettlebells & "functional fitness", but I just kept thinking what I wouldn't do for a block of chalk, a pullup bar and some bumper plates.

And so it begins again...

M/1.72m/62kg

subbed 16kg dumbbells

20/15/25/15/20 = 95
15/15/25/15/20 = 90
15/15/25/15/20 = 90

Total 275

M/29/5'10/195

First full workout after flu and bronchitis. Breathing hurt. Subbed 20# db thrusters for wallball.

249

43/M/75"/200

10 rounds for time of:

10 Burpees
10 KB swings (35# or 46# depending on what was available at that moment)
7 Pull ups (the first couple of rounds I did 10 then remembered we scaled the number to 7 for the group)
200M run

35:07

Almost had a link up with Pukie on the 9th round.

"Embracing the burpee and loving CrossFit like a fat kid loves cake!"

M/45/6'/170/7500'

FGB w/subs

16# wall ball
75# SDHP
20in. box jump
75# push press
Treadmill run

each round was "gamed" to:
30/15/15/15/20
total = 285

couldnt get this done so did:

5 Rounds for time:
95# Push Press x 15
Pullups x 15
95# Overhead Squat x 15

12:45

then, i promptly went and played soccer with a bunch of hacks and had someone dislocate my elbow.
awesome.

FGB and the video:

I have loved...LOVED...each and every video. Until now my favorite was the PU/power clean video with Jamie and her bleeding hands (which touched off the music controversy, although I did fall in love with Buck Cherry!). But this video with Coach interspersed with the trainers doing FGB is simply priceless. Have you done FGB? Remember what it felt like in the middle of round 3? How much sense does that make now that you have seen Coach explain where you were on the energy graph? And the history of the name? Priceless. And who among us can fail to be inspired to the point of charging out the door when Coach ends that talk with "let's go get some"?!

I am off to the Colorado mountains for a long weekend with The Heir and Lil' Bingo for a boys' trip of skiing and riding. I will skip this today--I'm playing defense, hoping that my body will stay together for the trip. I will make it up (how can you not?) when I get home.

"Let's go get some!" I got chills...

Early workout today. We used kettlebells for SDHPs today but the weights are very close 2pood/1.5pood (men/women) and loaded bars for push press.

Round/SDHP/BJ/PP/Row/WB
1/24/21/24/16/18
2/22/17/19/10/16
3/22/17/20/13/16
T/68/55/63/39/50

Score: 275

WB 17/19/20=56
SDHP 13/13/17=43
BJ 24/20/21=65
PP 20/23/20=63
Row 6/7/7=20

247

Awesome video! Crossfit women rock!

rookie

not like linda, eva or cindy muscularly really. if you're pushing hard its probably the most aerobic wod in all of crossfit. like a long extended fran feeling. but at least you get breaks...so you can think about how much the next round will hurt. good luck.

I think this is my first WOD done as Rx'ed... so for that I am pretty happy.

37yrs / 196lbs

78+60+55 = 193.

I'm darn near only halfway to the rest of you, but you'd better keep moving, or I'll catch you :)

m/39/5'6"/150

fgb:

subs: 40# thruster for wall ball
sdhp for rows

wb: 25/20/20=65
sdhp: 15/10/10=35
bj: 25/20/25=70
pp: 10/10/10=30
sdhp: 10/10/12=32
total:232

29/m/6'1/195

1: 23/17/17/18/35
2: 21/15/17/17/31
3: 21/15/16/15/29... barfed right after box jumps

307. Walking out, a trainer from my gym commented, "leaving so soon?" as he walked towards me from the incline bench. I barfed for the second time into a trash can, looked at him, pointed at his waist, and said, "nice belt."

subbed 20lb DBs for Wall-ball
Rowed on Globo-gym cable row at 50 lb for Reps instead of Cal

CF wm up x 3

21-19-22-18-39
18-17-18-15-38
15-14-14-12-35

total:315

Pathetic, but I am a recovering globo-gym addict if there is an excuse. I need to practice this one so I cut weight in half and did it again with more pathetic numbers.

#118 That's hilarious. Perhaps the trainer needed a taste.

m/32/188/6'

Unfortunately I was alone so I had to write the reps after each exercise. My first fight gone bad with a C2 rower.

1: 26/20/27/27/20
2: 25/15/20/25/14
3: 20/10/20/25/15

total: 309

37/m/244

subbed 15# wall ball
242

M/5'9"/162
As Rx'd
313

wall ball 26 20 19
sdlhp 12 7 10
box jump 20 17 18
push press 13 10 11
row 10 12 10

total: 215

wall ball was probably only 14-16 pounds

Holy CRAP! Wasn't sure if I wanted to sleep or puke after this one.

F/29/150

total: 228

Wall ball (5kg ball 3.6m target): 28,22,22
Sumo dl: 20,15,12
Box jump: 19,18,15
Push press: 12,10,13
Row: 14,13,14
Total: 247

34/M/170

Many Subs:
45# Thrusters 20/20/20
75# SDHP 20/20/12
Squats 40/40/40
75# PP 20/20/12
Jump Rope-singles: 85/35/80

Excellent. Been a good while for me on this one. At least I have a wall-ball now. Will sub burpee pullups for the rows. Looks like another day that my lazy winter will kick me in the gut. I was thinking that a 200 would make me happy, but there won't be any happiness. Time to bust out the old mantra, "This is gonna suck."

25/m/185/5'9"

so this one is a little weird without a rowing machine, maily because the recommended sub for the row is to do sumo-deadlift-high-pulls, and you are already doing it, which is what I did...so double the SDHP, so here are my not so Rx'd tally's
(and we used a 24 in box too)

Round 1: 31/23(SDHP at 75lbs)/24/18/26(SDHP at 45lbs)
Round 2: 28/18/24/18/26
Round 3: 27/18/25/15/24

if that wasn't confusing I don't know what is, but definately need a rower or a different sub for it yeah?

viva la revolution!

41/M/6'1.5"/172

"Fight Gone Bad" w/subs:
--two 35-lb dumbells used for SDLHP and PP
--18" stool for box jumps (all that's available)

Used my 20-lb homemade sand-filled basketball for the wall ball. Gym's stupid Raleigh rower (no C2).

Had about 15 seconds between stations because I had to move around to get to them. I usually subtracted that time from each station (e.g., 45 seconds instead of 60), and with the time it takes to write down the scores the time got a little sloppy. But I got a great workout.

28/20/25/15/12
30/17/20/14/12
28/20/18/10/11
Total = 280

25/134/5'9"

Total: 95-88-93 = 276 (PR!)

WB: 15-15-14 = 44
SDLHP: 20-15-16 = 51
BJ: 30-27-31 = 88
PP: 20-20-21 = 61
Row: 10-11-11 = 32

Wasn't feeling it this morning...warm-up was slow and my muscles were tired, but once you start FGB, how can you not put out? I got 256 last time (last July...wow, that was long ago), so improved by 20!

bw: 182

Subbed 12# wallball (heaviest here) and jumping pullups /5 for rowing (no rower).

FGB: subbed 12# wallball and jumping pullups / 5 (for row)

WB: 32, 30, 30 = 92
SDHP: 20, 15, 15 = 50
box: 15, 17, 15 = 47
PP: 20, 17, 16 = 53
JPU: 4, 5, 6 = 15
total= 257

Oh, and I used 24.5 kg for push press and sdlhp.

I have an Mp3 timer (has tones at correct intervals) for tabatas. Does anyone have something similar for Fight Gone Bad?

First time for FGB...excited to be done. Sure does feel good to finish though.

WB: 23-20-19=62
SDLHP: 23-20-20=63
BJ: 24-21-20=65
PP: 13-15-13=41
Row: 14-14-12=40
Total: 271 (PR!)

First time with this one...ouch!

F/115/33

WB: 26, 25, 26 = 76
SDHP: 10, 8, 9 = 27
box: 26, 30, 40 = 96
PP: 10, 9, 9 = 28
Row: 9, 9, 9 = 27
total: 256

WB: 30, 22, 20
SDHP: 30, 20, 16
BJ: 23, 19, 16
PP: 22, 16, 20
Row: 12, 12, 13

Tota: 291

m/28/5'9"/155lbs.

my first fgb.

score: 221 as rx'd.

i got dust in my eyes from the wallball during the first round and bloodied my nose from hitting it doing the push press in the second round. score was extremely terrible in my mind but i did take some knocks during it. so it was like a fight! haha.

37/m/175

Total: 305

first time doing this WOD.

47/m/180

sub'd 20" w/24" box jumps

wb: 34,29,25 =88
sumo: 20,18,17 =55
box: 15,14,13 =42
pp: 18,15,15=48
row:14,14,14=42

total: 275

this was awkward, will be better prepared for the next fight

43M/6'/175
First FGB - subbed thrusters for WB and SDHP 45# for row
Thrusters: 20,14,14=48
75# SDHP:20,15,11=46
Box: 14,13,13=40
PP: 10,10,11=31
45# SDHP: 22,21,15=58

total: 86,73,64=223

Age=28
BW=190

#45 Thrusters: 30,30,30=90
#75 Sumo deadlift high-pull: 25,25,28=78
Box Jump, 20" box: 25,25,25=75
#75 Push-press: 25,23,25=73
Row (cals): 19,19,19=57

total: 373

Get psyched for the CF Games in July!

http://www.firstgiving.com/stevesclub

is there a certain order you do these in? I noticed in the WOD video they started with rowing yet on the site they have wall-ball starting first. thanks

32/F/5'10"/155#

First time doing FGB since the cert last July - I don't remember exactly what my score was, but I think it was in the low 200's. Pretty consistant today, with the exception of the push press. I wish I could have maintained my press numbers; first round was 35, but the last was only 21.

Female Rx: 55# bars, 14# wall ball
277 PR

M/38/77"/215

Round 1 29,27,21,23,13=113
Round 2 23,19,21,18,9 = 90
Round 3 20,20,20,19,11= 90

Total: 293
Down from old PR, but better form today since I had someone scoring.

#118 Ruggermic: priceless comment. Next time aim at the trainer?

Thrusters 20kg: 33 15 12
SDHP 30 kg: 22 12 10
box jump: 31 21 20
push press 30 kg: 16 12 12
row (cals): 9 8 11

total: 244

“I think you need to jump into an Olympic lifting meet, a strongman challenge, a powerlifting meet, even a chin-up contest and put it out there. Why? It's the "dues."…
You have to pay your dues. Then, you might understand. So, compete in a recognizable forum, put it on the line, let others measure you against others, then you can post on Internet forums. Pay your dues.”

- Dan John

Don’t miss your chance to follow this advice. If you’re not on the West coast, you still have no excuse! The East Coast CrossFit Challenge early registration is still open.

Even if you don’t think you’re up to championship levels, take advantage of this opportunity to enjoy your community, train with and learn from more experienced CrossFitters, and see some real fire-breathers in action. You may also have the chance to win a paid trip to The Games 7/5-6!

Bingo #112 - I got the chills when he said "It's like a fight gone bad." REally, more a moistening of the eyes. Both times I watched.

Can't friggin' wait - I don't have a rower, will sub a 2 POOD KB swing

Paul

bw 170

subbed:

thrusters for wall ball
95 lb for 75 lb on sdhp & push press
sdhp for rowing (counted reps)

109 + 102 + 103 = 314

238 in 21 minutes

The extra three minutes were transit time to get to the one rower and back to my little circuit corner. Wall ball was a 15#.

MAWL

AW (subs=45# thruster, SDHP, PP. 16KG KB swing for row)
R1=103 R2=83 R3=60 T=246

ML (subs=45# thruster, 20KG KB swing for row)
R1=86 R2=65 R3=71 T=222

31/m/5'8"/179

sub'd bike for rows...no rower

322

We weren't sure whether to run with the NY Times blog piece or this from John Shellnutt of SAIC - www.saic.com

"The "blindly follow the daily routine for 40 minutes" Crossfit workout program requires very little knowledge and understanding. That's why it works, most people are sheep. I am aware of the current cult-like following Crossfit has in the teams; Amway had team-guy moonie followers too. This program doesn't need sheep, it needs autonomous learners and self coaches. I had already planned to ghost and directly speak to the shortfalls in Crossfit/Gym Jones model in our proposal."

This was pulled from an email SAIC sent around. SAIC, and Shellnutt inparticular, are in the wrong line of work. They don't know their subject field sufficiently to be called professional.

I can't wait for Sellnutt to ghost write his shortfalls of CrossFit piece. I'm going to eat his lunch.

Hahahahaha, eat his lunch, that's classic. Give 'em hell, Coach!!

28/m/5'10"/~165

as rxd, first fgb

wall ball 16.16.13
sdhp 14.13.12
box jump 16.17.14
pp 14.13.12
row (#4) 13.13.15
=211

poor recovery from monday. shoulder sore and allergies (cold coming on?). felt about seventy percent going in.

29M/5'9"/160

FGB as rx'd, 333
at CrossFit ATM

age 41 5'10" 210#

rnd 1
30,15,15,15,7(cal)
rnd 2
30,15,15,15,7(cal)
rnd 3
30,15,15,15,7(cal)
total: 246

50/m/145

as Rx'd, total 178

first time using rx'd weights for wall ball, sdhp, and push press. went a little too fast on the first round and fell off. with steady pace, 200 next time for sure.

24/f/5'6"/143

53 lb PP and SDHPs, 14 lb wall ball.

Total: 217

Recovering from ankle injury anyone have any subs for box jumps?

Did 2 rounds and 1 row. Was going well lost track of counting but each round was hard and fast. They had a 10kg ball so got to use a ball for the first time but no wall to use so threw it around 10ft. Will plan this out better next time as rowers where all taken and ran out of time in the end and had to go back to work a little annoyed but was happy with how i was going.

"The 'blindly follow the daily routine for 40 minutes' Crossfit workout program requires very little knowledge and understanding."

Hmmm...perhaps he hasn't really paid much attention to what goes on here chez CF. I think just a couple of times reading the subs/WOD's that I've used to work around my torn rotator cuff might be evidence of "knowledge and understanding", not to mention the extensive discussions of using the CFT for scaling purposes and the electrophysiologic impact of "flopping" at the end of a WOD.

Please save me a seat at the lunch table, Coach.

41yo/f/155#
lisaq wu x 1
FGB modified 296.42 (did very similar workout yesterday with CF Quantico)
thrusters w/15# dumbbells in each hand 33,36,29
Sumo deadlift high pull 55# 16,22,20
20"box jump 18,18,14
push press 55# 20,15,12
row(water rower)14.5cal, 14.31, 14.61
last done 9 Sept 07 score 234

BW 171

Wall Ball: 30/27/20
SDLHP: 30/25/22
Box Jump: 32/30/30
PP: 30/25/22
Row: 15/14/15

Total: 367

Didn't feel great today.

as rx'd
m/30/225/6'4"
ttl = 268
just back from vegas still beat down
gave it my all, almost puked before client showed up

m/23/220/6'2

total: 297

first crack at this one...real tough..great workout

Must be the altitude... That's my excuse and I'm sticking to it.

35M/5'11/200

Score: 278

That was some good suck!

m/30/180

fgb
total 272

m/37/188
fgb
total 229

M68!!

m/30/180

fgb
total 272

m/37/188
fgb
total 229

M68!!

6 minute 52# jerk set - 18L/21R.
10 minute break.
8 minute 36# jerk set - 62L/64R.
60 minute break.
8 minute 36# snatch set - 80L/80R.

15 minute break before FBG.

FBG scaled down; the KB National competition is six weeks away:

25# sandbag to 8' ceiling "wallball" - 26-22-20=68
55# SDHP - no touch and go reps - 25-18-20=63
18" box jumps - 21-22-24=67
55# push press - dead stop at rack and completely overhead each rep - 21-20-20=61
C2 row - 14-16-15=45

Total = 304. Proud of the box jumps (the extra work outside the WODs is paying off) - I actually did 10+ consecutive jumps without stepping off the box or stopping each round!

M/51/175

Rd 1: 102
Rd 2: 101
Rd 3: 97

Total:300

(subs: 24"Box-Jump/Thrusters:20lb dbs)

25/m/155

First time doing FGB. WOW.

subbed wall ball with 45# thrusters
subbed row with running up and down 5 flights of stairs.

round one: 80
round two: 62
round three: 72

total: 214 not including running. Didn't know how to count those.

51/M/155

247

Up from 231 last time.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 10 kg. ball
Sumo deadlift high-pull, 30 kg. (Reps)
Half high jumps/half tuck jumps (Reps)
Push-press, 30 kg. (Reps)
Row Level 10 (Calories)

This is really annoying to do in a commercial gym as the rowers were being used up, so my time was off and it was a mess. Did two rounds. Thorough annoyed by the whole mess.

Round 1: 83
Round 2: 93

30/25/25
20/18/18
20/15/14
20/20/18
10/8/9( monitor doesn't work, figuare 10 per minute if going hard?

208lbs Male 32 y/o 73"

Looking at these posts, it reminds me of my first FGB. It was the first "real" workout that our bootcamp group did (on the last day of bootcamp). I posted a 220 overall. That isn't too much, but for coming out of bootcamp I guess it isn't that bad. I can't wait to try it again so I can see how many points I will improve. Best of luck to you all.

Ricardo
CrossFitHEL
Portland, OR

m/32/164
cfwu x3

subbed 45 lbs thruster for wall ball 20/18/17
sdhp 12/13/12
box jump 20/20/20
push press 10/10/10
subbed situps for rows 20/22/24

total 248

Cfwu- no pu's
Wall Ball(8lb)- 26,23,22=71
Sumo dL (40lb)-16,12,13=41
Box jump (6 high)-20,15,15=50
PP(30)-23,17,19=59
Row(no calorie counter, counted strokes)-35,31,31=97
Total=318
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

M/25/210/6'4"

298 as rx'd....I'm kicking my own a$$ right now for not breaking 300.

29yo/M/6'4"/201#
Last time was 241. I really wanted 300 this time....not so much. It's ok though, I still got a PR.

Push Press 21/18/20
C2 Row 18/15/16
Wall Ball(1st) 22/15/15
High Pull 20/17/16
Box Hops 15/12/14
Totals 96/77/81=254

#61 chris P - I think you misunderstood it. She compared crossfit to scientology in terms of each being massive belief systems. I'm sure she didn't mean it in terms of extent, but just that there is an element of dogma.

#72 Ian - good thoughts. But I think the amount of reverence for coach shows most people feel more than "hey, you made a good workout".

My thoughts? Great article, I totally agree. I just think she doesn't understand the way form fits into crossfit.

I agree with what she says about how form (and exercise) should be something innate. I routinely think that about running - why do we need to teach running if it's a natural thing our bodies do? I don't think dogs need any form coaching on running. Can anyone say "natural"?

But I think the rest of the stuff needs to be learned. If you don't do anything physical, your body forgets how to do anything physical. The body adapts to nearly anything, so if you don't use it, your body adapts and you lose it. Hence we need to learn form.

Well, I looked at the article again she really is saying that lots of dogma exist to perpetuate a community based around complex movements needing good form. Sort of guessing on that last part. But I don't agree with that viewpoint, if that's what she meant. As i said, nothing wrong with complex movements needing good form.

Coach, as if you need any input from somebody like me, but I hope you do...I have coached scholastically for 11 years, and I am telling you that crossfit is the most fun any of my teams have had exercising...they like the challenge, they like the mixing of exercises, and most of all, they like to see their results and comparisons with past wod's...thank you for all that you do.

Turned 30 today - thanks for the great present Coach, this one is a favorite!

first fight gone bad today after crossfitting for 5 months...excited and intimidated. 3-2-1-GO!

"This program doesn't need sheep, it needs autonomous learners and self coaches. I had already planned to ghost and directly speak to the shortfalls in Crossfit/Gym Jones model in our proposal."

Is Shellnutt trying to offer a competitive program? What is it and what is it based on? To what teams is he referring and has he talked to these guys? I am sure their knowledge is a little more than "blindly following" and if they are SOF teams, I am doubting very much if they are "sheep". Have they met the autonomous learners and self-coaches of Crossfit supported by the dedicated coaches who are actually certified to coach?
Keep us updated Coach, sounds interesting!!!!

would a seated row be an acceptable sub for rowing machine?

28/M/160

sub'd 20lb db thruster for wall ball

round 1: 106
round 2: 91
round 3: 89

total: 286

disappointed; was at 300 last time i did this workout.

round 1: 106
round 2: 91
round 3: 89

total: 286

very disappointed...goal is over 300

Smoked......

Ready for tomorrow. Bring it!

Smoked......

Ready for tomorrow. Bring it!

24/m/194
First FGB
284 as rx'd
Wall Ball 29-24-18
SDHP 27-19-13
Box Jump 21-17-18
Push Press 22-20-15
Row 14-13-14

m/24/165/6'

First FGB ever today:

212 Total

On another note....has anyone heard of these guys yet?? A buddy of mine just sent me this and I think its nuts!

www.fatalfitness.com

26/m/195

I had to sub jumping pull ups for rows, so I take my score with a grain of salt.

15# WB 30/20/20
75# SDHP 17/17/13
Box jump 17/12/14
75# push press 26/15/10 (BIG time drop off...I was wasted)
jumping pull ups 30/40/50

I predict I would have gotten around 10 calories per row, so rounded my score is about:

241 (PR) cuz this was my first time with FGB

FGD will FU Up

As RX'd
Rd. 1 110
Rd. 2 96
Rd. 3 101
Total 307

Post, worked on KB Snatches thinking of tips I got from Andy at CF Stamford, CT. They showed me a great time on Friday

Interesting article -- and clearly a love note to CrossFit from Heffernan. I'm not certain why some people seem to be angry with her points but interpretation, like underwear, is a personal thing.

Ultimately, if we are a cult, what does it matter? I just penned a short piece on my blog regarding the cult label, if anybody's interested: http://crossfitwatertown.typepad.com/index/2008/03/is-crossfit-a-c.html

Male 46 years 6'4"/238lbs =393 as rx'd

My fiance swears it is a cult. Someone you have never met puts a brutal workout on the internet and you blindly follow it...I can definitely understand the comparisons...I figure what the hell...could be worse things to be fanatical about. I don't agree with it, but can understand.

Subs: 7kg wallball (heaviest I could find); 1 x single-under, 1 x double-under for 1 Cal rowing.

score: 230

First FGB. Wow! Love it.

Ditto on everyone's video comments. That was really a great video and I loved the explanation of FGB. Thanks Coach!

M/19/188/5'6"

Did FGB on 3/1/2008. Scored 308. Decided to do something else today, since I did FGB so recently (and I didn't have a counter.)

"Christine"
3 rounds for time:
Row 500m
12 bodyweight deadlifts
21 box jumps (20")
As Rx'd:
10:46

Sub-10 next time.

Bwt: 134

As Rx'd

Round 1: 140
Round 2: 137
Round 3: 130

Total: 407 (4 reps away from pr)

Little bummed, really wanted 420 but wasn't feeling so hot today. Maybe next time when I feel more fresh.

31/m/190

Round 1: 24, 21, 18, 20, 22
Round 2: 22, 15, 18, 20, 15
Round 3: 23, 15, 17, 18, 21

Total - 289

Nice! Did "Heavy Fran" yesterday for the first time. Brutal...15:50!

#192 AFA_Tim ref: fatalfitness.com

Looks like a joke.

I poked around the site for about a half an hour and could find no methodology to the workouts at all.

I think it's a tacky knockoff of this site.

The workout blogs are getting minimal comments 0-10 at best.

f/39/137/5'0"

modified WOD
used 6lb ball, 9 ft target
used bar only for lifts
jumped up 15"

Round 1: 40,17,11,11,10
Round 2: 35,9,10,8,11
Round 3: 36,8,9,9,11

Total: 235

should have warmed up more, lungs were on fire

M/20/150/5'6"

First time doing FGB.

37/25/34/22/15
32/20/32/22/15
27/17/30/18/16

Total: 362

yeah that fatalfitness.com thing doesnt look legit to me. if u read the "double up" workout, at the bottom it says you can split the workout up over the day to fit into your schedule...how can you measure your performance if you are breaking it up throughout the day

Yeah it looks pretty weird to me too..... Whats frustrating is that they made up their own version of Murph.... its on the second page

m/28/5'11"/185lbs.

As rx'd, except only had 12lb med ball to use

31/17/29/17/15 = 109
30/16/27/16/14 = 103
28/15/28/16/14 = 101
total = 313

M/28/190/6'0"

Modification for lack of equipment.

(two 20lb) DB thrusters (sub for wall ball)
75lb SDHP
40" Broad Jump (sub for box jump)
Push Press
(two 20lb) DB SDHP

Rd1: 80
Rd2: 90
Rd3: 88
Ttl: 258

All I can say is . . . pussification!

#183, dr-Happy Birthday!

14# wallball, 10' target
45# SDHP
Box jump 16"
50# Push press
jump rope-reps

385

SDHP's were the toughest, think I only did 9 the last go around. Jump rope clearly pushed my numbers up. Need a rower.

267 as Rx'd (PR by +83)
WB:25-18-20=63
SDHP:19-15-15=49
BJ:25-20-21=66
PP:15-15-12=42
Row:17-14-16=47

36 yom
bwt 154

27/m/185

couldn't find a rower in the gym...subbed the stupid eliptical machine.

round 1: 100
round 2: 98
round 3: 91
total: 289

25/m/5'8"/156
subbed rows with seated pull things on the machine, simalar to row motion, but not really, haha. And 12 lbs wall ball, bc that is the heaviest i have right now.
wall ball-32/39/27
Sumo DL- 15/13/11
Box Jump- 32/33/38 (better rythm as i went on)
push press-26/15/20
Seated pull-40@70lbs/32@90lbs/35@90lbs
301 reps pre seated pull
405 reps with seated pull

I sweated like crazy, it was good!

Jon M/27/6'1"/165
had to make up new routine for him, he cant work on his knees right now, one is hurt.

push press 65lbs-13/9/10
knee high 15 then changed to sit ups 31/26
pushups- 27/18/26
oblique crunch?- (27/20)(20/26)(16/17)
Seated Pulls- 16@90/25@90/25@90

This was an absolute mess trying to do it at the globo gym. I also forgot my stopwatch so I had to use the gym clock. Argh! Next time I will use the RX weight for women, I think I could have done that today.

WB 10# 30/33/30
SDHP 40# 15/20/17
Bench Jumps 25/30/25
PP 40# 15/20/17
Row 12/11/11

Total: 311

gnat

M/34/215/5'10"

Modified WOD:
DB thrusters (20lb DBs)
80lb SDHP (40lb DB)
20" BJ
80lb. PP (40lb DB)
Elliptical (set to 13 res.)

Rd1 = 81
Rd2 = 71
Rd2 = 71
Total = 223pts.

FGB and I have a Love/Hate relationship.

EJEJEJEJJJEEJEJJEJEJEJEJEJJJEEEEEJEJ
M/34/170
I SCREWED UP AND DID 1MIN REST AFTER EACH EXERCISE; OOPS...STILL VERY TOUGH,
THRUSTER 30,32,30
SUMOS 30,27,22
JUMPS 30,40,36
P.P. 30,32,25
ROW 280 METERS,275,285

M/19/5'4"/160

Sub'd 15lb for 20lb, 10ft throws (all I had ball/space)
Cals on stairmaster (no rower)

260

A little hard to keep track of, and also had to sub rower for double unders.
used 55lbs sumo and push press

wall ball/sumo/box jump/pp/DB
30/20/25/25/45
27/17/25/19/45
26/17/20/17/45
total=403

alright my first FGB!
no gym though so i had to be a little creative
subbed
45# thrusters for wall ball
45# SDHP
18 or so inch stair jumps (second stair)
45# push press
Jumping pull ups for rowing as SDHP are already used.

round 1 = 127
round 2 = 113
round 3 = 94

total = 334

i think the lighter weights really emphasise the metcon demands for me as i would have been going alot slower with rxd weight.
done this way i was able to keep moving pretty consitently

Lisbeth,
The first part of your post is about how we laugh so we don't cry.
I believe it was Aristotle who first said,"To those who think life is a comedy. To those who feel a tragedy."

EC - what a woman!

Love this vid, can't stop watching it. Paul

35M/170
wb 31,25,25
sdl 20,15,15
jump 21,27,25
press 12,13,10
row 11,13,15

tot 278

Just trying to glean what this Shellnutt character is all about. Is he in charge of training SEALs in Virginia Beach? Are those the teams he's referring to?

http://www.militaryphotos.net/forums/archive/index.php/t-10865.html

32/m/210/6'5"

Subbed thrusters 2x20 lb. dumbbells for wall ball shots.

32/16/18/28/14 - 108
26/12/15/25/14 - 92
20/13/12/21/19 - 85

Total - 285

14 better than first FGB. Next time 300+.

m/6'/195

pre-WOD: parallel back squat work

WOD: 1/2FGB, 30 second work intervals, 1 min between rounds, weight as rx, score 150 reps total

32/M/203

267

My wife and I did this. We used a 12 lb medecine ball instead of 20 due to lack of resources and a 24 inch box instead of 20inch. Also we have a rowing machine but the screen doesn't work on it so we counted each stroke as a point. This might be way off but it will be consistent with us until we upgrade at our local high school weight room. In the process of making a home gym. building a squat/bench rack and currently have 300lbs in weights. Our HS is buying more equipment soon so I hope to pick up the old stuff.
FGB/ASHLEY/23F/140/5'9"
RD1=92
RD2=98
RD3=105
TOTAL FROM ROUNDS = 295
Ash used 65lb for SDHP and 45 for press

FGB/CHAD/22M/245/5'11"
RD1=109
RD2=93
RD3=97
TOTAL FROM ROUNDS=299

On a side note...I really think FGB should be the "benchmark" CF workout. Of all the WODs that I can think of, this seems to put people on the most level playing field. Bigger/taller people still have to move their bodies and weight a long way when doing the exercises but can manage the weight better. Lighter/shorter people don't have to move as far but but the weight can become more difficult as the reps build. Then it just wreaks havoc on both your aerobic and anaerobic systems regardless of who you are.

I love it!

#221-- jakers
You got it. Ari was no fool! The line is so thin.

27/m/69/185

316 as rx'd.

as RX'd

Stewyd/37/174/6'2 = 233

Wattum/39/186/6'= 214

First fight gone bad for both of us. Fun stuff.

27/m/69/185

316 as rx'd.

Paul m/5'8"/180/38YOA Part of Team Mosul
338 Sub'd Jumping Pullups for Rowing

Audra f/5'7"/140/24YOA Part of the Same Team
258 Sub'd Jumping Pullups for Rowing

No erg to row in Mosul.
Awesome workout.

27/m/5'10"/185

sub'd 1 min sprint for Row:

316 (assuming 15 calories per run)

Coach, I know you hear this all the time, but after a workout like today, I can't help but want to thank you for all that you do. Crossfit has changed my outlook on fitness (and life) and taken me to the next level. Thank you. That was a great workout.

sick day virial infections of the gastro-intestional tract suck. wish I had roboguts

Coach,

SAIC?!?!? I've worked with and around these guys. They're one of dozens of "Beltway Bandits" that specialize in winning competitive government contracts and not much else. Who is this Shellnutt guy, exactly?

Awesome Workout! My entire body feels as though i was brutally beaten up and thrown off a building..and I LOVE IT! Thanks you so much coach for this new life style called Cross fit.

40/M/186

FGB
subbed thrusters (20 lb dbs)rest as rx'd.

238

Wall B #20- 27-20-23=70
SDHP #75 - 20-16-21 =57
Box J 20-20-20 =60
Push P #75 18-15-20 =53
Dubble Und 18-20-13 =51
Total= 291

did not feel it today.

I started off with some active stretches and three rounds of the CFWU with 5 pull-ups per round. (~20 min) For the WOD I substituted 45lb thrusters for the wall ball and 45lb SDHP for the row.

45lb thruster - 22 16 18

75lb SDHP - 20 12 15

20″ box jump - 22 25 26

75lb push press - 11 11 15

45lb SDHP - 25 26 30

Total: 294

r1 - 92
r2 - 70
r3 - 70
total - 232

used a 12 pound medicine ball, and 65 lbs on the bar. subbed situps 3/point because the only rower was in use by someone else.

M/26/5'7"/135

First time with FGB... it's brutal.

Sub 40 lb thrusters for wall-ball, all else as rx'd.

33-19-22-14-12
22-16-15-12-12
19-14-10-10-13

Total 253. Lost some time/reps due to stopping to write, but still wouldn't have broken 300.

I agree this should be the "official" benchmark crossfit WOD... "fran" is too short and requires one to be able to do 45 pullups; also, if the sub-3:00-fran crowd tried to put up that kind of intensity on FGB, they'd crash on the 2nd round. "cindy" is better, but again a lot of people can't do pullups. A much larger number of people can do FGB as rx'd, and it is more easily scaled to a beginner level without changing the fundamental movements (ring rows or the gravitron just aren't the same as kipping pullups). Only disadvantage is it requires a lot of equipment, although at any gym you could sub thrusters for wall-ball and an elliptical or treadmill for the rower.

M/34/71/180

First FGB, I have realized something -

FGB is the truth!

WB - 25,23,22= 70
SDHP - 15, 18, 14= 47
PP - 16, 14, 13= 43
BJ - 30, 25, 23= 78
R - 18,16,15= 49

287

42/f/5'3/115

Kelly Moore - You rock!

FGB @ globo
So, no breaks between 3 rounds due to 15-20 sec distances between C2 Rower, WB in basketball court and oly/bench in the free weight area. Setting up equipment stations sucks @ glob! :(

CFWU x 2

Row/15#BW/65#SDHP/20"BJ/65#PP
13/22/15/25/12 = 87
14/19/12/18/8 = 71
13/16/14/21/10 = 74

TOTAL SCORE = 232

Greg's Warm Up

Sub'd Row's for Burpees

WB 38 30 28
SDHP 31 18 15
BJ 28 26 25
PP 22 15 15
BP 15 12 12

TOT 134 101 95

TOT TOT: 330

:)

Worst WOD Ever..!

How many jumping pull ups equals 1 calorie on the row machine? Because if i go with reps, I crush my goal, but if i divide, it puts things more into perspective.

Wow that was rough, my first FGB and was please overall but still have a lot of work to do.

25/22/25/20/15 = 107
26/21/24/19/16 = 106
23/20/26/16/14 = 99

Total 312

Lost about 12 seconds running to the rowing machines each round. I had hoped to break 270, so very please to be over 300.

29/m/210

Round 1: 23, 22, 17, 20, 21
Round 2: 22, 16, 19, 16, 22
Round 3: 20, 15, 16, 17, 23

Total - 289

37/m/165

sn: 85%x6x1 95#

10# medicine ball wall-ball: 30-26-26
Dumbell Power Clean, 35#: 13-12-13
18 inch step jump: 15-15-15
Dumbell Push Press, 35#: 15-16-16
Row: 19-19-20
Total: 270

19/m/175

Total - 241
only had 12lb MB, so I used that.

1st FGB, loved it. Killer workout. Keep em coming

is ten the best damper setting to gte the most calories, i keep it on 5 for regular rowing, but what's the best for getting calories?
you can also email it to me

PR!!
Thanks for the motivation coach!
That video made me dig deep.
29,22,23,22,14
26,20,20,21,17
25,20,19,20,15
TOTAL=313

My first FGB: 301 as rx'ed. Don't know how many for each exercise as I just kept counting as I went. About 12-14 calories each round of rowing.

I couldn't really tell if the article was praising or criticizing crossfit. Referring to crossfit as 'dogma' however implies that you have to believe in it based on faith rather than facts. Crossfit is backed up by the empirical data that we all record after each workout. No belief in a dogma necessary.

199 as rx'd pr

up from 164 the first time I did this in January.

31/m/195

used 83 lb barbell for SDHP and PP.
used 7kg med ball for wall balls

32/21/30/21/16 = 120
31/16/31/21/14 = 113
29/15/25/20/14 = 103
Total = 336

199 as rx'd
up from 164 in January

Speal,
Amazing work as usual...AWESOME.

46lb thrusters for wallball
45lb sdhp for row

total: 267

31/M/6'0/190

Practice: OHS, GHDSU, Double Unders

Train: "Fight Gone Bad" - 265
Sub'd row strokes for calories due to an old-school rower without a display (it's a beast, though!)
All else as Rx'd. First time at it and it whooped my butt. Nearly puked during box jumps of round 3.

My new (to me) C2 came on Monday! FGB---yes!!!

f/29/5'9/135

Sub 20 lb thrusters for wb
34 lb SDHP
11" box
PP 34 lb

Score: 237

That was fun.

m/34/169

40,25,20
28,27,20
32,25,21
30,20,23
do not have a rower yet so i sub'd row with burpee pull ups, 8,7,8

ended in metabolic discomfort.

This will be interesting, just getting over a cold and the globo gym will require me to do a lot of subs to avoid walking all over the place and waiting, so I'll be doing:

Three rounds of:
Wall-ball, 10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 2x20# dbells (Reps)
Broad Jump (Reps)
Push-press, 2x20# dbells (Reps)
Row (Calories)

Heaviest med ball they have is 10#s, no way they'd let me bring a barbell upstairs near the rowing machine, so SDHPs with dbells will be interesting. They don't let people not with a trainer use the boxes for box jumps anymore (stupid). And again won't be able to get a barbell near the rower so i'll be push pressing dbells. This will be at sub-maximal intensity, i'm still a lil sick.

Okay, so a little off cycle. Need to remember to write down the sequence BEFORE going to the gym. Mmmm, feels good doing this for the first time. Cannot wait until round 2.

40# db thrusters (sub for wall ball)
75# push press
20" box jumps
75# sdhp
Row (between 5&6)

Beck:
34/23/31/25/15
20/16/25/20/11
14/18/20/20/12
Total 303

Smith:
32/16/18/20/10
20/23/13/13/20
20/20/12/14/10
Total 251

Bly:
25# thrusters
45# SDHP
20" box jumps
45# pp
45# SDHP

15/32/15/12/12
12/27/14/17/10
12/32/15/12/12
Total: 249

SWEET

only 210
someone had to be the secretary
and yesterdays fire kicked my butt

33/M/180

WB 29/28/30=87
SDLHP 29/31/27=87
BJ 24/31/25=80
PP 28/25/27=80
Row 15/15/16=46

Total=380

27/F/5'3/140

Score=287

Rx'd but used 55# for