wow! again!

Damn! I am a day behind so this will have to wait until Sunday.

i love it, sometimes variety is doing the same thing.

I knew something bad was coming but I didn't expect this.

S/F

My buddies and I did this every other Friday for month always wondering when we would see it again. Thankfully I didn't do it today with them because I've been sick all week. What a welcome back for tomorrow!

FGB! it's back for revenge. should be fun.

we just did this. . .?

I missed this last time and have been trying to get my workout partner (who also missed it) to make it up w/ me multiple times since, which he didn't want to do. Now he'll have no excuse!
Thanks Coach

Yes, we just did this 10 days ago. Making it the homepage WOD coincides with the Valentine and Hardy fundraisers tomorrow, and if this is truly random programing, then that means we could do the same thing two days in a row... 3...2...1... GO!

Love it, looking forward to it :)

Hope all goes well tomorrow!

M:31:6'3":262lbs

Morning all from the UK. Just finished a late LATE shift and looking forward to doing the FGB when I come back in later.

Will post the result.

Night night

B

YeaH sometimes a bad fight can be good! But they usually suck when there so close! We'll see......

Good Luck Everyone!

doing the same thing two days in a row would be the opposite of random. im going to do sumthing else

Jack-Random means that if you draw a WOD out of the hopper, read it and then throw it back in, it certainly could be drawn again the next day. That's the nature of randomness.

Having the possibility of doing the same thing back to back (which isn't even the case here) is required for a system to be truly random. Not that i think the WOD's are random; just that you are wrong #13.

hm we jsut did this? im a day behind as well so will do sunday

weird?

only been crossfit for 2 weeks and already reapeat a workout? might do something different

Haven't done this one before, it's 2:48am in England, i'l sleep on it and do it at 11am.
Then put so much power into this that babies for miles and miles around cry with terror.

I think its funny that people who probably did the same upper body workout alternating days for years are going to complain that repeating a workout ten days later is too soon!
I am looking forward to this- see if I can beat my PR 10 days ago
Body should be rested given that the Split Jerks today didn't tax me metabolically in the same way FGB will
Enjoy!

Cool...doing the last FGB cycle from 10 days ago now. Will do PU/HSPU WOD tomorrow and do FGB or "Helen" Sunday, the other Tuesday.

Hey Freddy C, happy CF Anniversary!

well i'll be damned. how cool is that? in addition to fgb, i will also be attempting my first gallon of milk in one day. should be an interesting adventure.

I'm excited about redoing this one on Sunday. I did it for the first time today - 371. As RXex.

It will be interesting to see how much improvement has been made in my conditioning since I started doing crossfit about 2 weeks ago. Last time I hit 202 points. Is 300 too much to try for?

Awesome! FGB is my favorite benchmark. I wonder if Coach K will set us up with one tomorrow. I was planning on a rest day, but I think I could muster up something for a FGB!

Today we did a killer agility course. 4 rounds took me 35+ minutes (slowest in the crowd) and after doing Jason Thursday and an agility course today, I can barely walk. Love it! Oh yea, Jason with mod muscle ups= 17:41

27 / female / 6'2 / 173 lbs

Finally, no pull-ups in the WOD! (Hey, I'm new.)Tonight, after the split jerks, I did 140 pound push-presses. Guess I'll do them again; I can rest those muscles Sunday.

Question: Has Crossfit done any articles analyzing shoulder impingement and bursitis from the upright rowing motion? Everything I've read says the combination of raising the elbows above the shoulders while the humerous is internally rotated, over time, causes shoulder impingement and bursitis, but you never know it happens until it's too late. I've never read anything to the contrary. The sumo deadlift high-pull seems to involve the same motion. Any knowledge would be helpful.

The hopper is an analogy used to describe variety. By thinking that doing the same workout this close together is efficient, you are misinterpreting the idea of the hopper as it applies to improving fitness.

Finally, no pull-ups in the WOD! (Hey, I'm new.)Tonight, after the split jerks, I did 140 pound push-presses. Guess I'll do them again; I can rest those muscles Sunday.

Question: Has Crossfit done any articles analyzing shoulder impingement and bursitis from the upright rowing motion? Everything I've read says the combination of raising the elbows above the shoulders while the humerous is internally rotated, over time, causes shoulder impingement and bursitis, but you never know it happens until it's too late. I've never read anything to the contrary. The sumo deadlift high-pull seems to involve the same motion. Any knowledge would be helpful.

WHAT!?!?!?!?!?!?!?

am I being punked!

Is it me or is the link to the fight gone bad demo from 3/19 not working? I wanted to show the g/f what she can look forward to in the morning.

Not to mention that last FGB was coming off of a rest day, while this one is the 3rd day of a cycle. In my opinion that makes this much different.

Well, I'm looking forward to crushing my score from 10 days ago. An excellent workout to follow today's routine.

14-James : good one. I too, will aim to make the little ones tremble... "Jim, why is Junior crying? Someone, somewhere, must be pressing the limits of intensity... Is that an erg fan I hear?"

Oh Dear God, again!? So soon? Have I been bad?

Nice, I was disgusted with my last performance on this one. Should be fun to see the improvement.

if you are using a hopper, you dont put any workouts back in until all of them are used up. problem solved

#34 jack -- What problem?

Hello Everybody

If I am doing my wods in my garage.....and I am lacking a rower any suggestions for my FGB for tomorrow????

For all you guys that are crying about having the same wod ten days apart you should just go back to your boring tri and bicep days and leave crossfit to the grownups! This WOD worked me last time and today i just hope to finish before my body quits on me! good day to all!!!

Just wondering I take a protein shake right after my workouts, does anybody else do the same? If so what type of protein shakes?

If the workouts were equally distributed across days then that would not be random at all. True randomness will sometimes produce clusters of the same workout --perhaps one day we will get the same workout two days in a row!

#37 ATC

Lighten up. We all love it our we wouldn't be here. A little levity is a good thing.

#37, if u cant handle fgb than mayb u need to train more efficiently . . .that could be accomplished by not repeating the same workout so soon. Anyone arguing that it makes sense to repeat this workout within such a short periodd of time is too blind to see that the reason they put it up is for that fundraiser.

i wonder what coach would say about doing the same workout two days in a row. ill shut up if someone asks him and proves me wrong

If you have been following the WOD's lately you will see there have been a fair number of workouts that are getting repeated in a relatively short period of time.....Not complaing and not surprised.

Anyone have any suggestions on what can be subbed for the rower? After doing the 75# SDHPs, The normal sub of 45# SDHP seems a bit... dang, the only word that comes to mind is 'unfair.'

Maybe I have my answer after all.

If you don't like the FREE work out posted by Coach, then stop coming to this FREE site.

Either you truely do CrossFit, or you don't... your choice

I JUST did A Fight Gone Bad Today!!!!!!!

FGB AGAIN,,WOW

MY PR IS 316 THATS GOING TO BE TOUGH TO BEAT...I DID

FRAN TODAY 4:33 PR

P.S. STANDBY FOR CROSSFIT CAMP PENDLETON VIDEOS

225LS SHOULDER PRESS,, 530 LBS DEADLIFT NO JOKE

do burpees to sub for row. Our gym doesn't have a good rower. I had a good 1st round last time w/ fgb, but sucked the others. Looking forward to this. Had pizza tonight though while watching hoops, hope I don't see it again tomorrow..lol

do burpees to sub for row. Our gym doesn't have a good rower. I had a good 1st round last time w/ fgb, but sucked the others. Looking forward to this. Had pizza tonight though while watching hoops, hope I don't see it again tomorrow..lol

Cool! I am not a day behind after all. Worked a 13 hour shift and was gonna skip the split jerk workout. Felt guilty as I was driving home, so off to One World I went. New PR on a behind the neck jerk: 262#!

I could hear Tony B. in my head the whole time, "Jump freddy, jump!" Thanks Tony!

I will be a day behind tomorrow. Gotta work most my shift then going to the Shamrock/Cung Le fight. Jessie Gillespie, a fighter I train (conditioning), is fighting on the undercard.

Kick some ass Jessie!

Bored in the airport after 5 hours of waiting so I did a workout:

5 rounds for time
5 HSPU
10 burpees
20 squats

10 minutes

heard one guy say - whoa that chick doesn't look very strong how is she ding that stuff??

another guy brought me a bottle of water and a bunch of people stood around saying "get some Go Again"

cheap entertainment. it's all I could afford after buying a $13 dollar sandwich.

oops..

MikeG_CFATL = AllisonNYC

What weight should girls use on this and is there a general rule of thumb on weights for girls, since I'm guessing they're rx'd for manly men.

Want to do it as rx'd, do it.
Don't want to do it, don't

It's that simple.

You can always go back to what you were doing before you wandered in here.

Is there a women's substitute weight rule of thumb since it appears most of these weights are for manly men?

wow i didnt think the general reaction of everyone on here would be so defensive. If nobody ever questioned fitness there wouldnt even be crossfit. a lot of people have responded by telling me im not a real crossfitter, dont understand, etc. go ahead post and post ur result and ill post mine. then we can make judgments

Wow, #54, chill out. p.s. I always make fun of the idiots who post the same thing twice. Now I'm one of them.

#38 Perez
I answered your question in yesterday's blog, as did others.
you should look for your answers before you repeat them.
an easy way to find them is to hit control f and type #38 in or perez, or in this case, soccerman in the find field

#52 Allison NYC ... now it makes sense, it didn't seem like anyone could mistake Mike G. for a chick...

Hahaha

I lost my sausage biscuit. Has anyone seen it?

I lost my sausage biscuit. Has anyone seen it?

I've got a question. I've been doing CF for about 6 months now, before I messed around w/ powerlifting and bodybuilding for years. I've noticed that the women who do crossfit (at least the examples I've seen on the site), have a much more improved physique/musclular development than do the guys relative to most people who workout of the same sex. Has anyone else noticed this or does anyone have any idea why. I thought it might have something to do w/ the neuroendocrine effects of the workouts creating a greater change in women since guys already have higher test levels

Yeah, how many people did chest AT LEAST once or twice a week before Crossfit and then complain about this workout being repeated 10 days later? That's crazy. Do the work or don't. Whatever. Stop complaining.

FYI - I find it a lot easier to track gains when workouts are closer in frequency. That's just me.

Jack- I think variety applies to both workouts and opinions. I am keenly interested in hearing both sides of an argument, which is something I have to do for a living. My opinion is that even if FGB was posted again because of a fundraiser, so what. I find it hard to believe that you believe a workout posted 10 days apart is not "efficient" in the broad scope of achieving fitness. Did you happen to notice how long apart it was the time before that? That's right bro, 8 months apart. The fact of the matter is FGB sucks. It is not a FUN place to be, but in the sense of a workout, I put it right up there with Fran in workouts that produce RESULTS. If you don't want to do FGB, don't do it. Not a big deal. Plus, you are still entitled to your opinion and I respect it.

Even if FGB came up every 10 days for 50 days, I am pretty sure most people that gave it an all out effort would see some great PR's. It really is about PR's in every workout right? F*D/T=P Crossfit is about increasing power.

For the record: I really am not looking forward to doing FGB again so soon.

Dear Jack,

I don't care how seriously you take crossfit or how much better at life you are than me but your premise that having the occasional closely spaced workout (or even back to back workouts) is somehow detrimental enough that you'll be better off doing something else sounds pretty dumb. You didn't "question" the workout, you insulted it. And it's no wonder people are defensive, we read only text and you came off like a jerk when i read it.

I think his point is that doing the same thing often means your body gets more efficient and you don't get the same results in terms of fitness. I also don't think we face this danger right now by having this WOD repeated. That is my personal and uninformed opinion, which is why i check crossfit for WOD's and don't make them up myself.

I have heard that jumping pullups make a good sub for rowing in FGB meaning a similar movement.

Kat- the weights used I have read are based on a 175lb guy, therefore just use math to figure out the percent of the body weight and scale it that way. 42.85%

That is for 75lbs, so if you weigh 125lbs then it would be 42.85*125/100=53.5 I know I am such a nerd.

75lbs/175lbs*100=%

So if it says 225lbs like for deadlifts then it is
225/175*100=128.6%
128.6%*125lbs/100=160.75lbs
125lbs is just an example, insert your weight there

I hope all this helps everyone who wants it, but I know some guys who are 145 and do the rx weights.

Kat #53, I think generally the prescribed women's weight is 2/3 of the Rx'd male weight.

effin awesome video, thanks for posting part 2. nutrition is my missing link. i just can't seem to get it together. always hungry and craving worse foods then my pre-zone days. this video helped-thanks for the motivation nicole!

question: any vegetarians go on the zone then become carnivores? seriously 13 years of vegetarianism (to the point where the thought of meat touching anything i ate made me sick) and 2-3 months into the zone and i got the most serious meat cravings. i can't stop. chicken, beef, turkey...its out of control. give it all to me!

And like Wes in SoCal said, you may need to scale that up or down if you weigh more or less.

m/30/208/73"

CFwu x 2

FGB
Subbed 20 lbs Dumbell thrusters for Ball
75 lbs SDHU
20" box jumps
75 lbs Push Press
Subbed 75 lbs bent over bar row for rowing machine

Rd1: 35/25/26/30/31= 147
Rd2: 24/21/24/25/30=124
Rd3: 20/20/20/21/32=113
Total= 387
CFwux1
.5 mile run..wasn't supposed to only be 1/2 mile... but what can I say, I was burned.

I have only done this WOD by myself at the gym (accompanied only by the worried stares of others)..Considering the sustained intensity that this WOD requires, I can only imagine how awesome it would be to do this at a cert with a bunch of other motivated crossfitters!

FGB too soon??? Try looking back in October when we did two 10k in one week! It was my first week back after a month off...I was happy to walk after those runs. We're actually looking at doing a FGB either weekly or every other week for 6 or 7 weeks. It's a challenging workout physically and mentally. ENJOY it :)

God Dammit, my comment from 10 days ago was deleted.
Thanksfully, I remember I did 105 and I'm prepared to beat that today.

/Fan

"Constantly varied"
v. var·ied (-ēd), var·y·ing, var·ies (-ēz)
v. tr.
To make or cause changes in the characteristics or attributes of; modify or alter.
To give variety to; make diverse: vary one's diet.
To introduce under new aspects; express in a different manner: vary a musical tempo.

We did FGB 10 days ago, yesterday I ate chicken twice, but it didn't taste quite the same, I still liked it and my diet is still "varied". Try to follow along here... CFVA is doing FGB to raise money for the families of our fallen warriors. FGB IS the WOD. Put on your big boy pants and take the mothballs out of your wallet, do the workout and donate some money based on your performance or lack thereof. If everybody in CrossFit Nation donated $10 plus $1 for every point under 300, we could help support our Warriors families, who themselves have sacrificed greatly. Step up or step aside...

Great workout. 274 was the best I could muster. This was my first attempt and I think I burned myself out in the first round.

One of the sinful pleasures of CrossFit is reading these postings day in and day out. (I plan on checking myself into rehab to try to break the addiction), and these postings today have been quite entertaining, regardless.

But one thing has gotten me fired up. The vile language posted in Comment #73. Several of us will probably read right over this without a second thought, but if Coach was blasphemed by anyone posting to this site (not saying that it happened here), there would be an outpouring of comments in rage and rebuttal.

23F/5'6"/135

Did the SEAL WOD from yesterday:

(I substituted single-legged bucks for KB swings)

5 rounds: (round 1= 80 squats, 40 bucks, 20 pullups, etc...)
squats: 80-40-20-40-80
bucks: 40-20-10-20-40
pullups: 20-10-5-10-20

27:01

I just got the Door Gym on Friday so was excited to use it for a workout for the first time. It was awesome, and because of the height, I couldn't do kips ups, so it forced me to work a little more on my form. Kick ass workout!

27/M/5'10"/170

2nd time for FGB
lost track of reps, but awesome workout

I wasn't happy with the timer we used last week so I did a new one.Now I get to test it! Alright!!
Have to sub burpees for rows.
Going to do what Mike #74 said and send 10 bucks + 1 for every point under 300.

round 1 30,20,20,20,10 5:18
round 2 30,20,20,20,10 5:18
round 3 30,20,20,20,10 5:10
Total : 300 points
32y/o M 204lbs 73'. lost 4 lbs this month.

Our C-2 has no computer so I gave myself 10 calories for a minute of hard rowing. I lagged a few seconds between exercise's as most of all getting on the C-2. That's why I have the times for each round. Used 75lbs for the SDHU/PU Press. Another personal record for me. I'm very stoked that I could keep the same reps throughout the entire thing. I definately have room to improve, but with a support crew I could easily add reps. Scoring and running it yourself can slow you down.

Running one day behind, very tempted to skip right to FGB!! Moving from NJ to AZ and the first thing I checked for was the closest Crossfit Gym!! Screw my future employer and looking for things like the grocery store,apt etc..., all i need is a "garage Gym" and its all good!!!! Phoenix Crossfit here I come!!!!!

M/22/6'1"/185

As Rx'd: 367

I love having the gym to myself. I can grunt, swear and carry on.

Effin do it

Good point, Kent. Let's leave God out of it.

Shoulder rehab is progressing well. My C2 rower arrived this week, and that's been my workout of choice. I'm not able to do lateral movements at all yet, but pulling is pretty easy and pain-free.

I should be doing overhead activities and regular WODs in another 2 months--maybe less.

Driving was probably the hardest thing to pick up again during this whole ordeal...I have a manual transmission. You're not really driving without one!

Life is good!

Bill,
I'm moving to northern California in July--I looked for the closest affiliate before I even looked for a place to live. Haven't had an affiliate nearby, so this will be cool.

Hey!
I did 13 km instead, could not reach the gym to day.
Are there someone else from Sweden out there? Luleå?
//Bull

What? How (un)random is this? Man, I (don't) know what to do about this coming up again. I am so (not) excited about doing this again. I think I'll write about it here, and on my blog.

Okay, that's taken care of, now for the scores...

Damn! I subbed this yesterday! Didn't feel comfortable with the split jerk yet. Oh well....

This is the greatest site ever. Crossfit has changed my life.

Thank You...

as rx'd-308, no individual scores, as I was counting my own reps. Met Uncle Pukie for the first time today.

Nadia,

While maintaining a vegetarian diet and tailoring it to the Zone, had you supplemented your iron? I have seen people begin to crave things (like meat) when their diets are not providing enough of a particular nutrient/vitamin (i.e., iron).

I am also a vegetarian, and I have to make great efforts to ensure the quality/quantity of my protein as well as vitamins and minerals. There are a lot of foods that interfere with the absorption of vitamins (soy in particular), so timing is also important.

The video today made me wonder about something. Do the elite CrossFit athletes drink? I see people having a good time and drinking beer in some of the interviews. But do people like Greg, Nicole, OPT, etc. let loose and drink or are they typically on the straight and narrow all of the time?

M:31:6'3":262lbs

FGB as Rx'd

Wall Balls: 23, 20, 15 = 58
Sumos: 16, 15, 13 = 44
Box Jumps: 20, 21, 19 = 60
Push Press: 12, 11, 13 = 36
Row: 9, 19, 15 = 43

Total = 241

Subbed 20 pound Wall Balls to 18 Kg Thrusters and Rowing to Sit-Ups.
And I got that... strain in my neck which caused massive headache duruing the Push-press, so just one round of'em this time.
Otherwice as rx'd.

Round 1: 15, 5, 15, 8, 22
Round 2: 15, 5, 15, 0, 30
Round 3: 15, 7, 13, 0, 25

The Sitch is, 10 days ago I coulnd't do more than 105, now I did 190. Improv'd

/Fan

M:30:6':220lbs

FGB as Rx'd

Wall Ball: 31, 22, 22 = 75
Sumos: 20, 12, 11 = 43
Box Jumps: 22, 23, 22 = 67
Push Press: 25, 19, 21 = 65
Row: 17, 14, 21 = 52

Total = 302

F/37/5'6"/140

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

Rnd 1: 26/18/17/17/37
Rnd 2: 26/16/18/16/36
Rnd 3: 24/15/17/16/36

Total: 335

M/40/5'11"/180

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

Rnd 1: 32/19/18/15/38
Rnd 2: 27/17/18/12/36
Rnd 3: 25/15/16/10/35

Total: 333

For those asking about the women's weight the superstar women used 53 lbs. on the video 10 days ago (the men used 75).

I've been crossfitting for a year now taking alot of crap from EVERYONE at my gym(all heavy lifters) Some say that I'm doing way to much cardio in my crossfit workouts thats why I dont see alot of muscle build. I know nutrition has alot to do with it but I beleive I do pretty good. So is this true am I burning all my muscle off by doing cf? Should I do the WOD's at lower intensity and heavier. Since I've started crossfit a year ago I lost 45lbs and feel great definitley in the best shape of my life, but I sure would like to see more muscle. Any advice? Thank you, Frustrated Hard Core Crossfitter

M/19/188/5'6"
As Rx'd: 321 (PR)
Previous best was 308 on 3/1/2008.

Took 2 days off from CF, feeling beat, but did martial arts last night.

Did it 1st thing in the morning, before breakfast:
40 lb thruster instead of wall-ball
77 sumo dead lift
12" box jump.
77 lb Push Press (metric weights)
44 lb row on cable row. (count reps)

thruster 22 24 22 = 68
deadlift 14 14 11 = 39
box jump 15 17 12 = 44
push press 11 12 11 = 34
rows 28 24 20 = 72
total = 257

last time total = 259

This time, I had help with the recording of reps and timing. Felt really, really dead by the time I got up to the rows. Also took about 10 sec before 3rd set of push press. I did score less than last time, I did scored more on the harder exercises, and had less left by the time I got to the row, so I consider it an improvement. The row felt like rest last time.

If this wasn't 1st thing in the morning, haven't eaten yet, I definitely would have puked.

Also, last time, I was stupid and fitted an extra bar on a smith machine for sumo deadlift, not realizing I could reuse the bar from the push press. So this time, I did the sumo deadlift correctly. Last time, the bar started near my knees and was too high to get my legs involved.

Feel great now however.

#94- if you look at FAQ number 1.6 that should help a little...

I wish I could have made this fundraiser !! Haven't done FGB since our fundraiser in '06 for our 2 police officers in Fairfax Co. Good luck to all participating.

Is that Jason "The Athlete" McDonald (UFC middleweight)sitting in the background? It sure looks like him.

254 (88/80/86)

sub 2x20#db thrusters for wallball
+17 from last FGB

followed by some hardcore sprawling.

35/m/70/170 indoors 5003ft.
FGB 217 (last one 215, previous to that 176)
If you paid attention, Coach explains that it isn't exactly random, to prevent a 2 day in-a-row FGB, etc. But don't bitch before doing the WOD, then you just look silly. Sounds like people are afraid their tea's going to get spilled.

"FGB"

366

#94 Goal determines training protocol, nutritional intake, supplementation needs (if any), hopefully provides desired outcome. If you
aren't happy with the outcome you need to manipulate the variables above.

I was a competitive bodybuilder for 20 years. Looked good, but sucked at metcon activities. I decided for me performance outweighed size and made the necessary changes. Like this a lot better. Just my opinion tho.

M/1.72m/62kg

Subbed 16kg Kettlebells on SDHP and push press

20/25/25/15/20=105
20/20/22/12/20=94
17/20/22/12/20=91
Total=290
+15 from last time. Wanted 300

PP let me down

M/31/5'7/176
As rx'd
286
I missed this last weeek, so I was glad to get a shot at it.
It's rare that the same wod comes up this close, but it's a great opportunity to go for a pr, because the last performance is so fresh in your mind.

beef and beer sounds awesome. i could SO live on that! easy to measure too.

m/25/5'4"/143

CFWUx3

"Fight Gone Bad" as Rx'd
WB-HP-BJ-PP-Row
20-19-20-16-13
12-15-16-11-10
12-10-16-8-10
Total: 208 (-12 PR)

33 m 195#

CFWU x 3

Partly because we just did it but mostly because last time due to inadequate facilities I had to sub so much that it was almost a differnet workout entirely, I took this opportunity to do a workout that I had never done before, just to get it under my belt...

"Kelly"

As rx: 20:14

It was the box jumps. Man. I've found my weakness. Now I will chase it.

M/43/175
FGB

subed 12lb mecidine ball all I had. Subed Burpees for row.
1. 40/20/25/18/10= 113
2. 36/18/22/17/10= 103
3. 35/13/27/16/11= 102

total 318

FGB with a wicked hangover:
Got confused and did 5 rounds but for the first three rounds (15#med ball, 50# on SDHP and PP, 16"box, running) total was 248.

WB: 30/25/23
SDLHP:30/25/22
BJ: 22/19/18
PP: 24/23/23
Row: 14/14/16

Total: 328 (pr)

080319's total was 291

19 / f / 5'7 / 142

Fight Gone Bad modified to:

Air Squats
SDLHP 45 pounds, just the bar
Burpees - since there aren't boxes for box jumps in that room
Push Press - 45 pounds
Row

Couldn't really keep track by myself or keep count - but this was my first attempt.

age 41
bwt 210#

altered workout some to adjust to working out alone:
3 rounds:
20# wall balls x 30 reps
75# SDLHP x 20 reps
20 box jumps
75# push press x 20 reps
1 minute max effort on c2 rower
times:
rnd 1 - 6:05 - 13 cal on c2
rnd 2 - 6:30 - 13 cal on c2
rnd 3 _ 6:50 - 14 cal on c2

16y/m/5'10/155

did as rx'd, and got 335 the rowwing is the killer part in this one...ive done FGB three other times in my 6 or so months of crossfit, but ive never done it with rowwing before today. it was probobly the worst thing ive ever experienced.

SPC-crossfit

total: 310

was that jason mcdonald, the ufc fighter sitting down in that picture??

Subbed row for jumping towel pull-ups, otherwise as rx'ed:

261

Mark
Round 1: 32 18 18 11 15 = 94
Round 2: 25 15 17 12 15 = 84
Round 3: 25 15 12 12 16 = 80

Total : 82 48 47 35 46 = 258

Subbed 8.5' wall ball

My second FGB: (as rx'd except 1.5 pood KB swings for Rows...)

Round 1: 158
Round 2: 125
Round 3: 117

Total: 400 (pr)

274 subbing 1 pood KB swing for 20# wall ball. Did this with my infantry platoon and didn't have a wall ball. Last time was a 218 as rx'd. I won't call it a PR because of the sub. I know a few of them are really taking to the Crossfit, and the ones that aren't are at least aware that they, or anyone for that matter, have ever challenged them like they are being challenged now.

24/M/5'10"/165

Last FGB (my first): 155
Today: 203

Both times as RX'd except I think the medicine ball only weighs 15lbs (it isn't marked).

CFWU- pu's 5@ 20, 1 strict
1- 30,13,18,25,22
2-28,12,18,23,28
3-26,12,16,20,28
Total= 319
Did this by myself, not the most accurate #'s I imagine...
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

cgwu x 2

FGB asrx'd 374

only second time doing this WOD. I am probably sure that if it was video taped the last round and a half alot of them wouldnt have counted.

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

I'm excited about FGB. The first WOD I did was FGB, has it really been 10 days since I started Crossfit? I am gleefully off to the gym to see what type of improvements I have made. Will post and compare soon.

Couldn't get to a row due to traveling restrictions. So, we found an elliptical and did the best with that. Also, sub'd 40lb db thrusters for wallball. Nice of the folks to stop throwing noise makers at us long enough to finish this workout. Crazy. Glad to have a CF present every day to keep my mind fresh.

MattyB:
30/30/30/20/12: 122
25/25/30/20/13: 113
25/20/30/20/13: 108
Total: 343 (forty spot over last time)

Scotty:
40/25/30/20/12: 127
30/20/20/20/13: 103
25/16/25/20/12: 98
Total: 328 (seventy spot over last time)

CF rocks. Looking forward to returning to the states and actually getting into a real gym, actually use a track again.

SWEET

I feel dumb asking this but I will glady sacrifice pride for better performance so I was wondering is anyone else having issues with keeping there time on the intervals straight ? if so any suggestions Most of the time im doing the WOD on my own so no time spotter avail. Of course im using my watch but hate stopping and checking anyone know about an Ipod interval timer or something with music I searched couldn't find one any ideas beyond just a regular old watch ?

Anthony (M/29/170)

"Fight Gone Bad" - 5 Rounds
Wall Ball 27-27-27-27-32
High Pull 25-25-25-25-22
Box Jump 25-25-25-25-35
Push Press 25-25-25-25-25
Row 10-10-10-10-19

Total 581 (PR)

Didn't feel great going into the 5th, but I think it's because I don't normally train at 9am.

32/m/210/6'5"

26/20/17/28/14 - 105
23/13/12/24/13 - 85
20/10/13/22/16 - 81

Total 271

14 worse than last time...disappointing. Early morning workouts don't work out for me so much.

CF wm up X 3

Subbed 20# DB thrusters for wall ball and 45#SDHP for rows.

234

I think this is my toughest workout. I am gonna go ahead and buy a 20lb ball to practice with. Might be time to move outta the globgym and into my garage.

29/M/195/recovering globogym addict

22/F/170

8# wall ball
45# sumo dead lift high-pulls
45# push-press (5# more than last time!)

293 (26 more than a week ago!)

Holy Hand Grenades!

That was amazing...in a light-headed, whats-my-name sort of way.

I didn't bother counting. Between holding the weight, eyeing my own stop watch (no partner), and squeezing between the leg press and smith machines, I barely held on.

Only 65# on the Sumo DL HP.
And I had to use, like, 5 risers for my aerobic stepper thing. (No, Gold's has YET to get any jump boxes.)

m/5'8"/180/38YOA
Sub'd Jumping Pullups for rowing. Still no erg in Mosul.
361, upped it from 338 last go.
What's next coach?
Paul

I did the FGB ten days ago. Got somewhere in the 300's.

I decided to vary up the FGB progression with some different exercises with some of the same muscle groups.

For push press (75 lbs) - push press (one of my easiest) maybe I will go for HSPUs next time.

For sumo deadlift high pull - same

For rowing - 1 minute of stairmaster on high intensity. (This could be subbed for box jumps, too) about 7 - 8 floors per minute or more

For box jumps - jump rope for a minute

For wall ball shots - 1 minute of 1.5 pood kettlebell swings (crossfit style above the head).

For those of you complaining - be creative. Remember, this web site is free.

To Jack's comment about the hopper. What if the FGB was the last workout pulled from the hopper (therefore, the hopper is empty), the hopper is refilled, and FGB is pulled again ten days later. Start using your brain, stop complaining, and be creative.

BW:315, height - 72 inches
For my routine:
Round 1
push press - 30 reps
SDLHP - 15 reps
KB swings - 15 reps
stairmaster calories - 15
Jump rope - 50 reps (count as 15 - 20 wall ball shots, maybe)

Round 2
push press - 40 reps
SDLHP - 15 reps
KB swings - 20 reps
stairmaster calories - 18
Jump rope - 50 reps (count as 15 - 20 wall ball shots, maybe)

Round 3
push press - 40 reps
SDLHP - 15 reps
KB swings - 20 reps
stairmaster calories - 20
Jump rope - 50 reps (count as 15 - 20 wall ball shots, maybe)

I did an extra round for myself. Best of luck to the fundraiser. Maybe someone should post a link to the NFCU for the donations?

First time doing FGB.

WB - 34/35/35
SDLHP - 28/20/20
BJ - 26/22/18
PP - 21/17/15
Row - 16/15/17

TOTAL = 339

Burned out to quick, Push Press was weak.

I should not have gone out drinking last night. Last "Fight Gone Bad" handed it to me, I am going to make a strong effort here.

Timer suggestion...

buy a Timex stop watch, set the timer function to 60 seconds and press start.

Allow one minute to pass before starting... thereafter the timer will beep at you for 10 seconds once every interval (in this case set for 60 seconds).

You can use the start of the beep as either the indicator to move to the next station or the warning that when the beeping stops you have to be at the next station.

I also use mine set at 30 seconds to do tabata's, resting during the beeping (and probably making some BLEEPS of mine own)

Karin

New PR. 308 up from 202 10 days ago. I wanted to die last time and thought I was going to today reaching for 300.

f/29/5'9/135

Sub 20 lb thrusters 20/18/16
SDHP 34 lb 20/23/18
BJ 11" 27/20/15
PP 34 lb 17/14/15
Row 13/11/13

Totals were 97/86/77

250, up 13 from 10 days ago.

#122 - jb

Someone posted a link to an mp3 the first time I had to do FGB and I have been using that compilation of songs. I don't remember the original link so I'll go ahead and burn some of my bandwidth:

http://www.oreycay.com/fgb.mp3

Do a save as on that or it will just play in your browser most likely. There is a chime at :50 and a door slam at :60, they reoccur every minute. I use the chime to let me know I am going to start in 10 seconds and the door slam to start. Then after that the chime will let you know you have 10 seconds so you need to start wrapping up and transitioning.

37M/5'10"/163#

As Rx: 322 (138+95+89)

6 points more than last time.

M/27/185/69

So my goal was 400 but i came up short by 34 but still set a PR with:
38,32,32
22,22,25
28,25,25
21,28,25
15,15,13 for 366 as rx'd.

That is a 50 point improvement in 10 days, must have been half-assen last time. Good work everyone. Airborne.

Couldn't do it last time cos of injuries that involved broken this and that and various tears here and there. Probably from working out with UFC fighter Travis Lutter.

Wall Ball - 33 30 30
Sumo - 25 22 22
Box Jump - 25 22 20
Push Press - 30 20 20
Row - 15 15 14

Total -333

Did I mention I was working out with Travis Lutter?

PS I guess since ya'll don't know me, I'm not really that big of a dick to be a name-dropper. Mentioning Travis is an inside joke and I do it to make Ken C. jealous. Hate to explain a joke and ruin it but after I read that, I thought I kinda looked like a dick. Now I gotta go. Probably gonna go meet Travis for lunch.

PPS. When I said Travis. you understand I'm talking about Travis Lutter.

Age=27
BW=187

45# Thrusters 31,31,28
75# SDHP 30,30,25
Box Jumps 19,20,23
75# Push Presses 27,27,30
Row 20,19,20

TOTAL = 380*

*took at least 30-40 secs b/t exercises loading/unloading weight.

I would like to address #26 and his/her comments seeking information on shoulder impingement and bursitis. I have been seeking information on this myself. Every physical therapist I have talked to has warned against raising the albows above the shoulders.
Naturaly, I never followed their advise and I do each WOD with excitment and intensity. I love Crossfit and will never return to the so called traditional way of excersise.
However my shoulders are so bad now, I have to limit my shoulder use (even before Crossfit).
So, has Crossfit done any research or investigation into shoulder impingement? What was the conclusion.
If anyone has any insight please post or email me directly.
Cheers,
Reno

no rower so sub'd my arch nemesis, the DOUBLE UNDER!
20# WB, 70# PP and SDHP, 20' Box Jump

WB: 28, 26, 27
SD: 23, 20, 22
BJ: 20, 22, 21
PP: 13, 13, 13
DU: 13, 13, 10 (I HATE THESE!)
TOTAL: 284

#123
You did five rounds like me! oops!

45/M/6'/180

TOTAL: 423 ONE REP PR!

20 POUND WALL SHOTS: 43 , 36 , 31
75 POUND SDHP: 27 , 22 , 19
24 INCH BOX JUMPS: 29 , 27 , 26
75 POUND PUSH PRESS: 37 , 32 , 29
2 POOD KB SWINGS: 24 , 21 , 20

THIS MAKES 3 FIGHT GONE BADS THIS MONTH FOR ME!
SEEING THING NOW...STONE TURTLES...COOOOL...

DID TALLER BOX AND SUBBED 2 POOD KETTLE BELL SWINGS FOR THE ROWING. GAVE BLOOD ON THIS ONE. RIPPED OFF A SCAB FROM SPARRING A DAY AGO. LET IT BLEED...LET THE BAD OUT...THEN CLEAN-UP.
ALL SETS WERE UNBROKEN EXCEPT THE SDHP.

IS SURFING SEASON UP YET?

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As rx'd
32,26,25,23,15
26,23,18,22,14
24,20,20,22,17
=327(pr)
last time was 313

Day 3 of previous FGB cycle:

HSPU 15->1/L-PU 1->15

14:11

Hey, Dan Silver snuck in a post at #541 on 3/21; nice to see one of the Crossfit OG's!

364

39/f/137/5'0"

Was kind of dreading this but so glad that I did it and glad that it's over! I threw the ball up 2 ft higher this time and it's so much harder...except for the WB, reps for everything (even with more weights and more accurate time-keeping) increased since the 19th. I'm happy.

WB 6lb 9ft 30/25/22
SDHP total 50lb 12/12/11
Jumps 15" 11/11/10
PP total 50lb 13/11/11
row 10/10/8

Total points: 207

cfwu x 3

FGB with cable rows instead of rower:

Total- 300 I am Spartan! I wish.

BTW, not so excited about FGB as I was earlier.

#140 I've had bursitis in my right shoulder for a year. It was pretty sore at first, so I had to cut out chest presses and overhead presses for a few months. I do a lot of stretching now before and after workouts and warm up as much as possible. I also went to my chiropractor but I don't think he could do much about it. It seems its something time can only cure.

It does seem with stretching and warm ups along with good form can aleve much of the hurt over time. Obviously if you are in serious pain then cut back or augment your workouts. Good luck!

29/f/112

split jerk

95-105-110-115-115-115-120 (pr)

laura-

thanks, no i haven't taken any iron suppliments. my protein was mostly from tofu or cottage cheese. being a veg is tough, and i was super low energy. i'm digging this meat eating thing for the time being. :-)

I also pulled a dork move and hit myself on the chin with the bar on the way up in the push press. OW! I bit my tongue.

#135 Thanks for sharing that Corey. brilliant.

as rxd except performed jumping pullups instead of rowing and had to use 24" platform instead of 20" for jumps.

wall ball 25 23 18
dumo DLHP 75# 22 18 12
Box Jumps 13 10 10
Push Press 75# 15 13 12
Jumping Pullup 20 17 12

29/M/180

WB: 30/27/23
SDHP: 29/24/21
BJ: 23/17/19
PP: 23/18/17
Jump Rope: 12 for all (Googled calories burned and took used the middle of the spectrum)
Total: 307
Did a 50% last time and scored 157. Therefore, I'm on target.

31/m/190

Wall Ball - 26, 25, 21
SDHP - 25, 20, 20
Box Jump - 20, 15, 15
PP - 25, 20, 20
Row - 10, 13, 13

Total - 288

We were rotating 5 at a time so I started on push-press and rotated through in the same order.

score = 272 pr by 16

bw 170

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

113+111+102 = 326

Today's WOD Here I come.....no rowing machine so I will be doing the good ole burpees.....woo-who! also dont think the weight will be 75 but I will do the most possible.......box jump I have concocted a jump box compiled of fire hoses stacked onto the step from the garage to inside house = 20" .......this ought to be fun.............for some odd reason I love doing sumo dead lifts oh yeah...........I shall return with the end results later will have to do WOD tonight

M/30/160

Total score= 329

and puked!

and collapsed!

M/23/150

"FGB"
20# wallball (10' target)
75# SDHP
17" box jump
75# push press
Burpees (no rower)

91
81
82
total= 254 PR by 30

as rx'd 239

Subbed 20 lb dumbbells.

Scored 310, beat my score from 10 days ago by 29.

Subbed 20 lb dumbbells for wall balls.

Scored 310, beat my score from 10 days ago by 29.

365, pr by 3 reps, need to push harder on push press and sumos.
141
118
106

M/50/6'/195

Had to combine some elements today because of possible schedule next few days.

3 rounds of the following, 30 secs rest between exercises, one minute between rounds:

10 dead hang pull ups
15 deadlifts x 135#
15 bench press x 135#
15 20" box jumps
15 sit ups
15 DB swings 35#
15 Push Press 65#
10 dead hang pull ups

3 rounds including rest periods 30:51
330 reps

42/f/5'3/115

FGB 3 rounds
Row, 10# Wall Ball, 50# SDHP, 18" BJ, 50# PP

13,21,20,22,17 = 93
13,22,15,23,15 = 88
12,24,16,15,17 = 84

Total Score = 265 (33 more than previous FGB!)

day 3, real tough workout. I lost count during the very first round. Next time I will have someone count for me. Subbed 35# dumbbell for wall throw...I obviously didnt release it at the top. I couldnt continue throughout each excersise. I am looking foward to trying this again later

209 (85, 64, 60)

50 yoa new guy

got 'er done, with 35lb DB thrusters
65lb SDLHP and PPresses
17" jump
and no calorie counter on our old rower...

WB: 25, 24, 25
SD: 23, 22, 23
BJ: 19, 21, 20
PP: 30, 26, 28
ROW: 18, 19, 18
341

31/M/180 Iraq

did this in 17 minutes - awesome time!! :)

Some people would call this Saturday....I call it "WOD-erday!"

2 WOD's 2 day-

Warm-up Airdyne 6mins 2.25 miles/127 calories

Yesterday's Split Jerks (from front rack position...not behind neck)
95/3 115/3 135/1 155/1 175/1 185/1 205/1 215/1 225/1 235/1 240/5 misses in a row! Kept pushing them out front- dammit, was looking for bigger numbers but will go back to the drawing board on this.

FGB (subbed Airdyne/new belt driven for rower...I don't have one)

Old FGB- 307
New FGB- 363 crushed old record...even though I pussed out on a few reps towards the ends of the final rounds- always better to be going forward.

Now going outside to play bombardment with the kids....got a sweet new "dodgeball" to use.

42/f/5'3/115

Row, 10# WB, 50# SDHP, 18' BJ, 50#PP
30sec break between rounds
Since it takes a few seconds to move from station to station at globo the shorter break almost mimicks the true workout a CF box, I'm thinking.

13,21,20,22,17 = 93
13,22,15,23,15 = 88
12,24,16,15,17 = 84

Total Score = 265
*33 points higher than last FGB

Hey Y'all,
I wasn't able to do the FGB 10 days before, but I did it in Jan with a PR of 270. Today I scored a new PR with 352 and I am pretty wiped out. Thanks Charlie and Patty for cheering me on! If I could only sort out the diet and drop a few more pounds.
Get some and go again.

exercise, round1, round2, round3

wall ball-16#: 18, 19, 18 (heaviest I could find)
Sumo DL-75#: 13, 12, 13
box jump 20": 18, 15, 14
pushpress-75#: 13, 16, 15
jump pull-up: 13, 14, 15
(subbed for row)

I felt like I was pushing hard and feeling great until I tallied it all to.... 226 :(
I suppose I could do "girl weight", but I'd rather just try harder next time.

#122 jb

If you have itunes, you can download ipowerhour. It is based on a drinking game I think, but it worked great with my ipod. It's pretty self explanatory, but you can set it to play 60 seconds of 17 songs. That will get you through the 2 one minute rests as well as 3 rounds of 5 exercises. Hope this helps

* I mean Sumo HP, not DL. Doh!

32/F/5'10"/155#

55# PP and SDLHP, 15# wall ball
PP/Row/WB/SDLHP/Box

40/10/20/20/20
30/10/15/20/15
30/10/15/20/21

296 PR (19 more reps than last week!)

25/m/155

Fight Gone Bad as rx'd but subbed 20 inch box jump with 25 inch box.

total 256

M/45/6' 225

274 as RXed

24/M/158/6'1

As Rx'd

WB 15 12 11
SDLHP 21 15 20
Box 50 59 26
PP 20 17 15
Row 20 16 15

Total: 332 PR of 34

Neil: Did the SDHP's with a 2 pood Kb, and reps on the rower.(The display doesn't work)
324

Sara did a scaled down version, weight wise, and did band assisted pullups in place of the row. Because it was her first time doing this, she lost track of reps. (We were doing it together) so no score this time.

Our time wasn't Rx'ed. I didn't reset the stopwatch until we were at the next station.

20/m/160/5'10

As Rx'd

First fight gone bad!

WB 30 20 18
SDHP 21 15 12
BOX 19 15 13
PP 17 17 16
ROW 12 11 13

TOTAL: 249

Despite my griping, I wouldn't have any problem doing FGB again so soon. I just like to gripe. I still give what I got. Would have liked to participate in this as a fundraiser, but our affiliate did a team Dirty 30. Which was a ton of fun and painful.

It seems to me that FGB has so much variety of movement that even if it did come a little sooner than people expected, you still get a broad range of work. Its a whole body destroyer! Besides, you can't tell me that your body has adapted to FGB just because you've done it twice in two weeks!

This is the end of my fist week of CF and it is kicking my a**. This was therefore my first FGB and it was much harder than I expected. I look forward to seeing it again. I want to break 300.

WB 8#- 26, 30, 30 (heaviest I could find)
SDL- 22, 19(65#), 20(65#)
Box- 15, 15, 13
PP- 7, 13(65#), 16(65#)
Row- 11, 11, 10

Total: 258

Karen today - 12# wallballs x 150
time: 7:29

WB 20-12-12

SDHP 11-14-10

BOX 11-9-9

PP 16-10-8

SDHP 10-10-13

TOTAL 175

M/30/207/73"

FGB: Subbed 20 lbs dumbells for wb. Subbed 75 lbs bent over row for rowing machine.

Total: 387

That burned. I do this alone (except for the worried stares of those around the gym). Considering the sustained intensity required in this WOD, I can't imagine how cool it would be to do with a crew like in the videos.

wanted to post a note of thanks to all the trainers and Coach. In a matter of about a month since I started I have presented Crossfit to five different people at my school who have been consistent with it for various amounts of time. Its almost to the point where I am getting no homework done because of the amount of time I am in the gym training either myself or some of the noobs. To all the people who are Crossfit enthusiasts like myself make an effort to tell someone once a week about it...people are dying to know how to be in shape. I always use Cindy and watch their faces as they think it cant be a real workout until about minute 8 and then you have them...just a note of encouragement and thanks...

No improvement!
At least it was fun. Thanks for having me Ryan and Ken c. GSX is a top notch place if anyone is in the area you should stop by. There is some serious passion there.
Great work Ken and Ryan! Angie, you are an animal!
Ava, Great work!

FGB score (same as 10 days ago)
409

Meggie
FGB score
267 PR
sub 10# wall ball
otherwise RX'd for women

First time doing this. Almost puked. Hopefully it will get better.

WB 8#- 20, 20, 30 (heaviest I could find)
SDL- 16, 8(65#), 5(65#)
Box- 18, 13, 16
PP- 5, 5(65#), 11(45#)
Row- 7, 7, 7

Total: 188

Thanks Coach!

Correction: 75# not 70

Oops.
Last time was better.
That is even more dissapointing.
10 days ago
415
Today
409

I must be getting old.

Only got 2 rounds in of
Thruster 45#
16 10
SDLHP 45#
20 15
DB Swings 20#
20 15
Push Press 45#
15 15
Squats
35 32

Total = 193

M33/181/6'2.5"
10 minutes rope
12 x 3 min of medium intensity/light thai sparring
5 rounds of "cindy" in 2:40
A bit bruised and aching from the past few days work outs. I might do FGB tomorrow or then just finally take a rest day. At 33, I need my rest in a quite different way than say 10 years ago. (Could also have something to do with the intensity of CF :)

Bwt: 134

As Rx'd

439 (pr)

Did this at Wasatch CrossFit with Damon's crew. Started on the box jumps and I think it helped with the higher score for some reason. Thanks for the great time in your gym Damon!

51/M/152

1: 23, 16, 27, 17, 25
2: 20, 12, 25, 13, 20
3: 17, 10, 25, 11, 20

281

34 better than 10 days ago. Subbed 35lb barbell sdhp's for rower. Avg HR 173, peak HR 185.

3 Rounds subbing 75# thruster for wallballs. Definitely gave myself too much time to rest, though.

Thrusters 75#
17 10 10
SDHP 75#
17 11 13
Box Jump
17 18 20
Push Press 75#
12 13 16
Row
22 16 21

Total = 233
23/m/6'/230(fatty)

32/M/163

First time back after a long while (since middle of January, I think). It's been a very interesting experience here, and I'll be disappearing again shortly.

Good to see some of the familiar names.

Modified FGB:
25# plate thruster (no med ball)
SDHP, 75#
Box Jump, 30"
Push Press, 75#
Jump Rope (poor alternative)

Rd 1: 32-21-22-24-110
Rd 2: 19-19-20-20-101
Rd 3: 24-20-20-23-113

Cool-down: Swim 1000m

33/M/180

WB 35/30/26
SDLHP 32/30/28
BJ 30/29/25
PP 31/30/26
Row 17/14/14

Total=397PR by 17

# 37, Fairly ignorant comment. Addressing question marks about programming can be constructive for the community but come on man...not like that. Love to see this one again. My last attempt sucked. Always love a shot at redemtion.

New PR!
Subbed 45 lbs barbell thrusters for wall ball throw
subbed 45 lbs SDHP for row.
I-25/24/20/23/30
II- 20/20/23/16/25
III- 22/16/20/16/23
Total= 325
GET SOME!
I love the fact that this was rx'd so close to the last time. It shocked my body and the only way I am going to get stronger and faster is by constantly keeping my body guessing.

29/f/5'9"/165

Subbed 45 on the push-presses.

Score: 200

First time doing FGB and it was fun (in a sick, twisted kind of way)!

Thanks to all you guys at GSX for pushing me through. It was tough!

used a 35# bar for HPSD and push presses and a shorter box for jumps.

total 218

Meggie and Angie, I'd love to work out with ya'll again anytime!

as rx'd:

321

new PR in just 10 days! (though not by much)

BW 170

as rx'd

377

Thanks to Damon and the Wasatch Crossfit crew for having us over. Great job! We'll have to do that again sometime soon

24/m/200

As Rx'd

First time was 10 days ago: 250
Today: 351

Amazing what 10 days of no spring break can do for you.

21m/5'9"/153
10# wall ball
89# for pulls and pushes
swapped 3rd set of sumos for regular high pulls
45/25/50/33/14
51/22/58/35/19
55/25/60/34/15
total=541
also 3x3 c&j 111#
practice overhead squats 2X12 45#

m/34/70/190

347pr

27/F/125

12lb wall ball
45lb SDHP
16" Box Jumps
45lb PP
Jumprope instead of row

271

This is my first time and it was "fun"! I love to get sweaty!!

25/M/198
I started cf the 12th of march (17 days ago) last weeks FGB i got a 298 and was amazed at how fast i was able to up my score today i scored 382

Wb 35 25 20
SDL 35 32 30
BJ 36 25 20
PP 25 23 22
Row 21 18 15
Total: 382
sub Wallball for 40lb dumbell thrusters

m/6'/200

1/2FGB: 30 seconds intervals in place of 1 minute
55LB thrusters
90LB SDHP
BJ 20"
90LB PP
55LB SDHP
score:162 reps

fight gone bad
Scott 12# wall ball, rowed on weight row with 85#
all else as RX'd
335.

Janet 12#wall ball, rowed with 70#, 45# for high pul and push press. 18" box jumps
269
About the middle of 2nd set didn't see that train coming

42yom / 147

286 - subbed 40# thrusters for Wall Ball

rnd1 - 108
rnd2 - 93
rnd3 - 85

I think this is my first time with FGB. I somehow always mangaed to miss this one over the year + that I have been doing CF. Really tried to break 300 but not in the cards today.

Post - nothing

m/31/180/6'

320 (pr) better than last time.

Dutch, john, Ken C great work today! I had a blast working out with you guys.

Meggie, Angie and Eva you girls kicked some ass today.

Scored a new PR - 582. Thanks to GJ for getting me there.

m29/201/6'2"

1- 34.34.23.28.20
2- 29.20.20.20.20
3- 24.20.19.16.24

351

m 35 bw 160

Disc still bulged, but I don't care anymore.

Done Sat morning at Crossfit.

Total-- 282 (new PR)

Row 21 18 17
Wall Ball 18 15 14
SDHP 14 12 11
Box Jump 22 24 25
Push Prs 28 20 22

Box Jumps in 3rd round were pure step up. Started with Row. Push Press should have been higher, but it was the last movement before the break. SDHP were a little slower so as to not round the back at all and anger the disc.

M/27/175
CFWUx1
WOD as Rx'd: FGB
rnd1:30/23/40/30/19=142
rnd2:30/23/40/30/19=142
rnd3:30/23/36/31/21=141
total:425

24M/6'6"/245lbs

Did not want to do FGB again so i stole a WOD from the message board.

"HARD" 21-18-15-12-9
24" box Jomp
Bench Press (body weight)
L-Pullups
Thrusters (35# DB in each hand)
55# DB Swings

Did not time. Tried to use the wall clock, but your mind plays tricks on you when you arelying in a puddle of your own sweat.Ian and Eugene, you guys are some sick puppies. That is the kind of stuff that should be posted on the board daily. I will definatly use more of your WODs.

after my workout this morning (im a day behind right now) I got kinda pumped for FGB tomorrow!

im going to make my 20# ball tonight so wont have to sub my 12# ball this time. this will be my second FGB hoping for 300!

todays workout:
Not comfortable with split jerks yet, very new to oly lifts therefore:

cfwu 3 rnds.

OH squat 3x5 95#

deadlift: 135x8 then 225#,245#,265#,285#,315#,315#

hang clean practice:
95# 5x5 these when done with good form and intensity are really exhausting even at light weight!

so now i ahve a day to prepare my mind for FGB tomorrow!!!!

43 m 6' 212#

351, more than 60 better than last time. lots of 5 sec sucking wind during 60 seconds on rd 2 and 3

i'm betting we do this again in 10 days so the "scientists" can see if we all improve as much doing it in succession a 3rd time. we're all a bunch of guinea pigs--and lovin' it.

27/m/5'10"/208

"FGB" puppy-style

WB 14#
SDHP 40#
box jump 12"
PP 40#
Row

Total:332 New PR by 26 points.

As Rx'd

Brade M/34/190: 347
Ryan M/23/190: 303
Hay M/27/175: 284
Colby M/23/180: 267
Hart M/30/160: 263
Marlon M: 232
Nate M/24/185: 201

age 18 bw 170
wallball: 36/30/25
sdhp: 25/28/30
box jump: 40/40/48
push press: 25/21/17
burpees: 15/15/13
total score: 408
ok so today was a completely different story. i wasn't even as close to as exausted as i was a few days ago. i cut back a little on wallballs and a lot on boxjumps so i would have more energy for the other exercises. to me, there's 2 ways you can to this workout. the kill yourself version and the strategic version. i'll do the kill yourself version next time...maybe

Not sure how well it translates but I subbed Jump Rope for rowing (as many basic jumps as possible in a minute).

RD 1: 25,20,21,20,100
RD 2: 23,20,20,18,108
RD 3: 24,18,18,15,101

Did 5 rounds on accident oh well what does not kill me makes me stronger, did 95lbs instead of 75lbs, a 15lb wall ball the gym didn't have anything heavier, and ran on a treadmill instead of the rower.
1.113
2.121
3.122=356
4.105
5.110=571

I am up from 239 last time on this one. Last time I did it with Burpees for Rows, this time with calories on the treadmill for rows...

Thruster(40lb)-SDHP(75)-18"bx-PP(75)-Treadmill Run

45-25-25-15-18
37-20-25-15-19
40-20-27-15-20= 366

Pushed hard last round, felt good to improve.

FGB no rower, subbed double unders

20lb Wall Ball 30 25 20 = 75
SDLHP 75 25 20 18 = 63
Box Jump 20 16 14 = 50
Push Press 75 30 16 15 = 61
Double Unders 25 32 32 = 89
TOTAL = 338

* I have never used a rowing machine. How does it compare to double unders. It seems that du's make my score higher, but are they really easier?

27/m/170

thruster 25# dumbells: 22, 18, 14
sdhp: 18, 16, 15
box jump: 20, 19, 15
push press: 20, 16, 17
burpies: 11, 8, 11

total: 240

42/171

Subbed 20lb. db for wall ball
Box jump - 15" box
Rows no calorie counter (counted reps)
Rest as rx'd

139/111/114 - 364

Not eating well the last day or so, it shows 10 less than last time.

WB: 33/25/15
SDLHP:16/14/12
BJ: 20/16/15
PP: 11/8/10
subbed jumping PU: 34/24/35

Total: 288 PR

080319's total was 186. I was only able to do 2 rounds last time. Both 1st and 2nd round better this time and finished the 3rd round.

Crossfit ATM
as rx´d
332

M/24/5´8/170
Crossfit ATM
as rx´d
256

M/38/214

Had to sub double-unders for rows. I have a c2 @ home, but no weights. My gym has everything I need...but a rower. I know I can pull 34 to 37 calories in a 1-min sprint. But alas, my double-unders were hovering 20 to 25.

288

M/22/153 cfwux2

As rx'd:
Wallball - 25, 25, 22
SDLHP - 21, 20, 18
Box Jump - 25, 22, 20
Push Press - 21, 20, 19
Row - 14, 13, 13

1st round - 106
2nd round - 100
3rd round - 92
Total: 298 - ARG! so close; PR though

"Fight Gone Bad!" subbed and scaled:
12#WBS, 54#SDHP, 54#PP, double-unders for rowing

Round 1 / Round 2 / Round 3
WBS: 28 / 26 / 25
SDHP: 23 / 21 / 20
Box Jumps: 27 / 22 / 27
PP: 18 / 18 / 17
D-U: 31 / 35 / 32
Totals: 127 / 122 / 121 = 370 (up from 333 last time)

*For every one-minute round I did approx. 55 seconds of work and 5 seconds to record and then on to the next exercise.

2 lites
80
85
90
chelle didn't count

2 lites
80
85
90
chelle didn't count

subbed dumbell thrusters for wallball and e-trainer for rows....weight was as rx'd...only second time doing fgb

score 223

45/182

274, about 30 off my best.

111, 84 and 79
Only sub was a 30lb D-ball to an 8' ceiling for Wallball. Mark and Tom were over for the fun. My daughter bagged out but not before calling me a pussy, no respect.

#122 jp

today i used my timex digital watch on the timer setting. i set a time and then tell it to repeat at end. so at the end of the interval, the timer beeps and then the time restarts. so thats another option. hope it helps.

Had to go to a globo gym and broke a mirror on my first wall ball throw.... Very dissapointing but am gonna try again tomorrow

At the Running/Endurance Certification today we had the following WOD:

4 rounds for time of:
- 400m run
- 50 squats

11:19 (pr)

This was very tough to do this time around after 'relearning' how to run today! Every put out a great effort today and I'm looking forward to tomorrow!

21/m/190#/6-2

had to sub thrusters (45#) for the wall balls

total: 331

29/m/6'3"/200

another good 3-day cycle.
as rx'd except subbed seated row...

123
115
102
TOTAL: 340

OPELS-- have fun in vegas, forward the journal if you get a chance... just make sure to sit next to mendel at all times to steal some of that luck.

Today, Earnest and I did:
"HILARY"
400m Run
15 Pul-ups
15 Burpees
4 rds. for time
This workout was dedicated to Sen. Hilary Clinton. Each exercise was chosen to represent one of Hilary's lies. 400m Run(chelsea was running around the trade center on 9/11) Pull-ups or Rope climbs(She was named after Sir Edmund Hilary, who climbed Mount Everest) Burpees(the ducking and dodging of sniper fire in Bosnia) Have fun with it!

fgb, modified:
10# ball, no 20 in gym

284, pr by 19

25m/245

forgot all the round totals

fgb total: 330 pr

post: back squat 5x5 275
10 muscle ups 3:03
rest 3 minutes
10 muscle ups 2:56

great atmoshere at gsx this morning. not really a morning person but had no choice. angie, meg and ava you guys were awesome. congrats ryno and whiskey on your pr's. and of course "dutch the show off" got 409. does his name go on the board if he's not a member? :)

12 lb ball--no 20 lb in gym, o/w as Rx'd
303

Noodle!! (Marshall)
Nice! added almost 20 points.
Did Seth stop by?

fg