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?

fgb total: 330

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

great atmoshpere at gsx this morning. not really a morning person but i had no real choice in the matter. angie meg and ava you guys were awesome. congrats ryno and john on your prs. of course "dutch the show off" got 409. does his name go on the board even though he's not a member? :)

Fight Gone Bad (only sub is 22# ball to 9' target)
110+98+102=310
*Disclaimer-I was probably really in the high 290's, because my beautiful timer, wasn't counting the 5ish seconds it took to transition*

The Mrs. (beautiful timer)
Subs=8# ball to 8', SDHP & PP w/55#, 16" stair step. 84+73+70=227, which crushes her 165 of 10 days ago. And she did the WODs the past two days as well!

m/38/6'1"/217

10 lbs ball--no 20lbs to be found. Also, used 55 lbs on the seated rowing machine. I count one rep as a point as opposed to the one calorie on the row...so my numbers are deceptively higher. In any case

323, pr

395 as rx'd

8 below pr

Speal - you are a beast

BW 70kg
334
as Rxed

WB 35 25 25
SDLHP 22 20 16
BJ 30 25 23
PP 22 20 17
Row 18 16 20

oh yeah, and i'm on my 11th glass of milk for the day. only 5 more to go. getting pretty full. makes me think of that deniro line in Meet the Parents. "really focker, you think you could milk me?"

FGB: 310 as rx'ed (pr +9).

First time using the jump box I made with the instruction from crossfit journal. It came out great and was pretty easy using a circular saw and jig saw. I did take the pieces to work and used a radial arm saw for the beveled edges.

CB 40lb sdhp,20in box jump,40lb push press,treadmill calorie's, 15lb wall ball
87,97,87,80,87=271 for 3 and 438 for 5

Subbed 45lb Thruster for wall ball

Thruster = 21, 29, 30
SDHP = 22, 22, 21
BJ = 21, 21, 21
PP = 25, 26, 24
Row = 14, 17, 17

Total = 331

I started off with three rounds of the CFWU with 5 pull-ups per round. (~24 min) For the WOD I substituted 45lb thrusters for the wall ball, 45lb SDHP for the row, and a 15″ box for the 20″ box.

45lb thruster - 21 20 21

75lb SDHP - 21 21 19

15″ box jump - 23 25 26

75lb push press - 13 12 11

45lb SDHP - 28 28 29

Total: 318

My total on 080319 was 294.

Thrusters 40/18/18
SDHP 24/13/14
Box Jumps 19/16/15
Push Press 13/10/10
Row 10/11/13

Total: 244

Too bad I couldn't make it to the gym today to do this one. I made up my own workout instead.

21-15-9 of

OHS @ 95 lbs
HSPU
Knees to elbows

Time: 13:24

I liked this workout. My arms are really feeling it.

m/35/185

As rx'd except 12# mecidine ball, Sit-ups instead of rows.

32/15/20/20/25
35/17/19/13/23
28/16/13/12/21

Total: 309

My left elbow keeps bothering me since the muscle-ups, so I may need to lay off a few days. :o(

f/33/??

Still feeling a bit weak and pukie. :o(

47/M/5'8"/180

As Rx'd - 301 40 better than 10 days ago. Obtained a workout partner at the Globo-Gym who watched a video on it and wanted to try it. He did well...maybe another convert to CF.

Jeff @ Work
W/ 20# vest
Score=331

M 35/226
First FGB, wow
score: 277

bwt:151

subbed 2for1 jump-pullups for row calories....405 reps

don't have a row machine

296. Sub'ed in thrusters for rowing.

m/16/165/6'3"

294

i hate this one

There is a difference between knowing the path and walking the path.
~Morpheus~

m/16/165/6'3"

294

i hate this one

There is a difference between knowing the path and walking the path.
~Morpheus~

m/16/165/6'3"

294

i hate this one

There is a difference between knowing the path and walking the path.
~Morpheus~

m/42/233/6'4"

row 20,19,19
SDHP 15,15,12
sub thrusters 20lb DB 15,17,12
box jumps 17,17,15
PP 15,15,15

238

28/m/210

Wall Ball: 27, 20, 9
SDHP: 22, 17, 13
Box Jump: 19, 14, 11
Push Press: 22, 15, 13
Row: 17, 19, 15

Total: 253

Still suckin' from this sinus infection.

MWade - don't know who's eyes you're trying to pull the wool over with that 190# claim . . . Joel has done CrossFit for years - it doesn't mean he reads the posts!

No go for FGB, can't jump yet, so I did shoulder press for 3's, ended up doing 142x3 and failed on rep 3 of 144.5. My 1RM is around 160 so I'm thinking I'm pretty pleased with that.

Post- Powell raises up to 20x12 and then 3 rounds of 25 push ups and 20 GHD sit ups in 5:59.

wb 32,20,17
sdl 17,10,9
bj 21,15,15
pp 11,9,9
r 12,12,13=222--w/ mild cold...

wb 31,20,18
sdl 18,10,8
bj 20,13,14
pp 11,8,8
r 12,11,11
total 213 as rx'd 3/20/08 vs

wb 30, 25, 20
sdl 18, 11, 10
bj 20, 15, 15
pp 10, 8, 9
r 13,10,11
total 225. nearly puked. subbed 5kg ball, 70lb bar. 12/20/06

10 min ellip wu 19/19. hr avg 134, hr max 173. m/51/173

Comment #583 - Posted by: kevin o at March 20, 2008 7:18 PM

as rx'd

39/30/28
26/23/25
34/26/22
26/25/20
18/17/17
total = 382 +61 from last time :-)

andrew herr

39/25/25
29/20/19
29/24/21
19/15/11
15/12/13
total 316 +34 from last time

#243, B.O.S.S.
Love it! I'll have to give that a tumble sometime soon.

M/27/212

Subbed 25# plate thrusters for wallball and jumping pullups for rowing

R1- 35 | 20 | 15 | 20 | 35 = 125
R2- 35 | 20 | 16 | 20 | 30 = 121
R3- 35 | 15 | 15 | 15 | 45 = 125

Total: 371

Last Time: 310
Time Before: 244

198#

395 as rx'd (pr)

40/M/185

CFWU x2

subbed 40# thruster for wall ball

228 reps. 10 less than last time however used heavier weight on thruster which resulted in about 30 less reps.

M/32/185

Second FGB... Last time, goal was to finish, did, at 177...

This time, goal was to hit 200. Did --> 209 Subbed 2 25lb db thrusters for wallball.

Went in hungry, and still almost met this mysterious fellow pukie you all talk about. Didn't think that could happen to me...

22/M/160#

1st FGB as RX'd

1- 33/20/19/20/15 =107
2- 24/13/13/21/9 = 80
3- 23/12/13/20/13= 81
TOTAL= 268

PS- I think there should be a seperate comment post area for people who are only putting their reps/ times/ weights for the actual WOD of that day. Example: what I just wrote wouldn't go there because I wrote something else besides my reps. People comparing their performance with that of others have to sort through a chat room.

Between 250 and 300. I think I can get over 300 without too much trouble.

I can't believe some the scores here.

Also, I can't believe that these folks can keep score accurately and stick to the clock. By round 2 I am completely disoriented. I can barely keep lunch down, forget about counting up reps...

Met up with Billy at the base gym and did FGB with him as follows:
Sub 7kg med ball (heaviest in the gym)
Sub double-unders for rowing.

Previous PR: 230
This time: 257

Love it! Thanks, Bill! Always great to run in to you. We can't wait to meet Lysa.

:) FGB was CFNQ's saturday morning group workout. Has ben planned for the last week so great that it matches up with the main page. Scores at
crossfitnq.blogspot.com

Last FGB was during a rest week so today is my first exposure. Needless to say, I am destroyed.

"FGB"
Wallball: 44, 27, 25
SDLHP: 25, 15, 20
Box Jump: 22, 17, 20
Push Press: 18, 12, 15
Row SUB Jumping Pullups: 40, 40, 41
Total: 379

Goal was 300. I am stoked, or I would be if I had the energy.

Thanks Coach!

M/46/185/6'1"

FGB-347 (pr)

used 10# ball instead of 20#. Makes a difference. Last time got 286.

Brad, Katon...you there??

C2, CFWU

FGB as RX'd: 322 (PR)

Last time 276. Didn't shoot my wad out the gate and kept up a steady pace this time and it payed off. Higher numbers all the way around except for the first WB round.

Hand/grip stuff later after dinner.

Started crossfit on Friday and love it.

"FGB"
Wallball: 23,20,18
SDLHP: 17,15,12
BJ: 17,15,13
Row: 33,30,29

37/m/174#/6'2

as rx'd - 244.

Coach,
anyone?,
Is there some way I could donate to Nate and Tommy online? I know. Technology's got me spoiled... If it's not possible, I'll use snail mail.

Thanks for and to everyone in the CrossFit community,
Sam

#243 B.O.S.S. - I love it!

Tabata protocol, alternating, 6 rounds each:
burpees
janda sit-ups

6-6-6-6-6-6 36
10-9-9-8-7-6 49

David
M - 32 - 5'10" - 174# BW

Out of state and unable to complete the mainpage WOD. Globo gym raided:

CFWU x 2 x 10

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As rx'd: 16 rounds - PR Tie

Notes: Pleased to tie PR while exhausted from travelling! Post WOD laid in floor and made a sweat angle in the nice clean Worlds Gym.

m/46/240

361, career best.

scaled up to 40kg for convenience.

M/22/5'7"/190

3 ROUNDS OF:

DUMBELL THRUSTERS 40LBS: 28,20,18
SDLHP 95LBS: 20,17,20
BOX JUMP: 20,17,15
PUSH PRESS 95LBS: 20,18,20
ROW: ?X3 DID FOR ONE MIN NONE STOP ALL FAST PACE!!!

TOTAL TIME: 19:23

USMC ALUMNI

30 M 6'0" 179
wod w/treadmill sub for rowing
wall ball only 8 ft and 15lbs

511pts (460 previous)

Round 1 Round 2 Round 3
WB 36 30 27
SDHP 30 20 22
BJ 25 23 18
PP 25 25 21
Row 17 16 17
Total: 133 114 105
Overall: 352

actually found a 20# wall ball so used that. PR 346 with 20# thrusters subbed for wall ball. Got over 350...sweeeeeeeet

C2, CFWU,

FGB as RX'd: 322

Up from 276 last time. Several reasons for it, but I didn't kill myself first round of WB and rest of rounds for the whole WOD were higher. Kept up a good pace.

Hand grip stuff later.

Me: 41yo/M/5'10"/185lbs

Warm Up: Greg's warm up + HSPU

WOD: Fight Gone Bad: 221 / 5 off of my PR of 226

Wall Ball: subbed 15lb ball (it's all they have at the gym)

Sumo Dead lift High Pulls: 75 lb bar

Box Jump: 24" box

Push Press: 75lb bar bell

Row: subbed Double unders

I am not good at fight gone bad but this has got to be one of my favorite workouts, its just a smoker. Also, today was a real treat because I got to do FGB with a person timing, thank you Michelle (who scored like 303 on her FGB), and another person PG, Michelle's guy (look at comment #280) doing FGB with me. That was the opitome of "it doesn't have to be fun, to be fun" very cool! Also, on the double unders, I got to use PG's Buddy Lee jump rope which is much, much better than the rope that I have been using. I am going to order one tonight :>)

Michelle, Lysa is looking forward to working out with you for sure!

Have Fun, Train Hard,

Billy

29y/o Male, 200lbs, 6' 2"

As rx'd
WB: 29, 28, 28
SD: 17, 15, 16
BJ: 18, 21, 23
PP: 15, 16, 16
Row: 18, 17, 19
Total: 296

m/28/5'11"/185lbs

As rx'd with 12lb med ball
Rd 1 = 116
Rd 2 = 111
Rd 3 = 112
Total = 339

Male 46 years 6'4"/236lbs

as rx'd 367....less than last time, but had the right size box jump....made a difference!!...gassed today....400 is possible

321 as Rx'd

WB:30-20-23
SDHP:24-20-20
BJ:30-27-28
PP:20-15-13
Row:18-16-17
A week ago I thought 250 was do-able and I got 267 today I went for it, trying for 300 and well...I'm happy.

36yom
5'11"
154lbs

TKO in round 2 (back cramped bad). 98 first round, 59 second. didn't answer the bell for the third.

[insert pukie] get the point....thats right I did the wod the fight gone bad wod omg..........I got through the three sets not the best numbers but I did the three sets....which says a lot for me........

wall balls 16...15...12 ( 12lb ball)
sumo dl 20...15....17 ( 50 lbs)
box jumps 26...24...25 (on top of two fire hoses stacked 15")
push press 11...9...6 (50 lbs)
burpees 8...6...7 (really bad) BUT I DID IT.........until next time

for some reason we did 5 rounds

m/35/255lbs
scored 500

f/36/ 150lbs
scored 470

'Fight Gone Bad'

57/M/195 279 15 lbs WB, 18" box 14 point improvement

47/F/127 317 12 Lbs WB, 9" box, 45 lbs barbell also a 14 point improvement

as rx'd 310

very little warm-up

row, bj, sdhp, pp, wb

354pr

will learn from speal and try box-jumps first next time

251 last time 214.

Ok, 29 points better than last time...I suppose it's a PR

WB: 30,29, 27
SDLHP: 13, 11, 11
Box Jumps: 35, 40, 28
PP: 8, 10, 10
row: 11, 11, 11
285 total

Almost as Rx'ed. It seems that 12lbs is the most common globo-gym medicine ball size.

237 (PR)

love this one....altered it a bit for our combat challenge team workout today though..

3x
-26lb wb shots
-175lb dummy pickups
-approx.65lb duffle bag PP
-45lb high rise pack to shoulder (alternating)

awesome workout, haven't been this bagged in a while. unfortunately forgot the #'s at the hall.....until next time.

21/5'11"/165
last time i did FGB i used 65# for the sumo deadlift/push press. impressed with the results this time. Thanks Crossfit. Up from 237 last time, used prescribed weight this time.
Round 1
30,13,15,10,27-95
Round 2
25,15,14,8,26-88
Round 3
24,12,14,10,20-80
TOTAL:263

First time posting a WOD time,
Newish at CrossFit (2 years now).
FGB today;
Scaled bars to 65 lbs, but hardly made a difference, i think. Next time is Rx;
First round 113 (13 cals on row)
Second round 99 (10 cals on row)
Third round 116 (16 cals on row)
TOTAL 328.

Trying next time for a better round two, and aiming for 350!

1st FGB, only did 2 rounds and subbed 15 lb thrusters for wall ball and run for row (not adequate subs, i know)

33,20
20,10
10,10
15,15
15,15 (as far as the treadmill can count calories)

total: 163

221 (up 25 from last time)

Saturday AM Class at Brand X - We had about 30-35 poeple in the class. We did squat therapy and then AMRAP in 15 minutes

100m sprint
5 pull ups
10 burpees
15 squats

I got through 5 rounds and 1 sprint.

A PR kinda measly but I'll take what I can get. By 3 points. Crap. I really thought I was gonna blow this out of the water and go + 300. Rounds 2 & 3 did me no favors.
Round 1 29,20,20,19,16=104 (yeah)
Round 2 27,13,23,10,15=88 (boo)
Round 3 25,14,15,14,17=85 (hey, whadya expect at this point)

274

Still looking to blow out 300

3/19: 325
--------------
Today: 375
--------------

3/19 was my first WOD and I think I'm starting to get into the swing of crossfit at this point.

F/34/143/65"

Did this today - while teaching someone else how - very proud of Michelle - as she never gave up!
Lost tack of my numbers - but had fun!
Thanks Coach!

Felt amazing to do FGB this time. The intensity was much higher than last time. Also, had a friend to compete against.

DB - 201 (45# bar)
JFG - 216 (65# bar) (PR)

Good all around.

JFG

41/M/200
WB: 36, 34, 34
SDLHP: 30, 24, 22
Box Jumps: 26, 22, 20
PP: 22, 20, 19
row: 14, 14, 14

351 total
3 points more than last time

First time with this one, it is a ass kicker, loved it. Who is complaining about it from 10 days ago I would do it every other if randomness called for it.
score 311

Comment #124
JB
Try the gymboss timer. I use it for the as many as you can in 20 min wods, tabatas, fgb, and anything else that has intervals. You can set it to beep/buzz for whatever wanring you want. I use a regular stop watch for wods like fran or diane.

First FGB, 3rd rxed WOD. I don't trust my sumo deadlift form, so I did very few and took them slow.

Wallball 18/16/16
Sumo 5/4/5
Box jump 21/16/27
Push Press 15/10/10
Row 10/10/13

Total 196

wallball (10lb ball) 25, 25, 25
SDHP: 17, 17, 13
Box Jumps: 20, 19, 20
Push press: 25, 20, 20
Burpees: 12, 12, 13

46 / 175

subbed 30# ball to 8' ceiling for wall-ball shots

30, 18, 15, 19, 17 = 99
17, 14, 13, 15, 15 =74
15, 11, 14, 16, 17 =73

Total: 246

Missed it today, made it up on 3/30

1 2 3
row 25 17 15
wallball 21 15 11
sdhp 24 16 12
box jump 21 14 13
push press 16 13 11

total 240

i was definitely coming down with something when i did this (yesterday morning) because i soon had a fever and a nasty cough... still added 4 or 14 to last time's total, depending on which count is correct. i know i can do a lot better on fgb...

35/f/155

12# wallball
1" box
35# barbell

219

m/53/180
subbed 12" box jumps
pullups for rowing
12# medicine ball

254

Did 76 lbs. on PP and SDHP. Subbed abmat situps for row, with the rest as rx'd.

422

Lots of subs (no med ball, no plyo box, no rower):

DB Thrusters (10-lb. DBs): 37, 30, 35 = 102
SDHP (as Rx'd): 20, 13, 19 = 52
Double-unders: 18, 14, 9 = 41
Push press: 25, 25, 24 = 74
Jump rope: 80, 51, 85 = 216

First time using these subs. Total was 485.

44/m/159#

was out of town all week skiing so was psyched to his this today and go for 300, so...

wb 15#: 29,28,22
sdhp: 22,25,23
bx jmp: 25,25,19
pp: 12, 13, 14
run calories: 14, 14, 14

for a total of....299! AARGH! Was doing it alone so had no idea of the running total. Still, a PR.

Would have loved to get to one of the affiliates yesterday. Will send a donation and looking forward to FGB III fundraiser for cancer this year.

40/m/205/6'1"

thrusters w/40lb db 38,30,22
SHL(35KG) 22,20,22
Box Jumps 34,25,25
PP (35kg) 31,26,24
Rows 11,11,11

Total- 349 (Previous 287)

286 using girl weight:
2x15# db thrusters for the wall ball
55# for SDLHPs and PPs
18" box for the jumps
My new standard. Lowering the weights to the girl level increased the met con of this wod.

FGB round 1;30,20,15,22,22.[109],round 2;30,20,20,20,17.[107],round 3;30,16,16,20,22.[104].total[320] an absolute killer! I felt like sh** half way through,but bit the bullet and finished.pain is good!.

M/36/201

as rxd

Rd 1: 21-21-26-40-10=118
Rd 2: 20-21-21-45-12=119
Rd 3: 20-21-21-42-10=114

Total: 351

Will try to break 400 next time.

292

40y/oM
75" 203#
Fight Gone Bad
290reps....had to do it late as work got in the way of WODs and Rest Days....
no warmup (no time)

Look at the number of complaints in the first 100 posts and the number of great workout results in the rest. Check the WOD take some time away from the computer, maybe go do the WOD then come back and complain.

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

21.m.140?.66"

283 as rx'd

used 10 lb wall ball and airdyne bike instead of rower, did two rounds with two minute rest... easing back in

WB:30,26
SDHP:20,20
BJ:22,18
PP:35,20
Bike:?,?

Total:185+unknown bike

A day late. Sub 45 lb thrusters for wall balls.

Thrusters 27 20 11
SDHP 25 19 13
BJ 30 25 20
PP 20 25 20
Row 10 11 12

Total = 112+100+76=288

Charity-
WBS-16# 9'-10'target 32, 28, 28
SDHP 53# 27, 24, 23
20" BJ 26, 24, 24
PP 53# 35, 32, 32
row-15, 13, 14
Total 135, 121, 121
377

46/M/195

20lb db thrusters 45,30,27
sdhp 75lbs 34,22,26
box jumps 22inch 24,17,20
push press 75lb 25,20,20
run for calories 23,22,19

total 151,111,112= 374pr

Male 31 8okg

Wall Ball - 6kg (heaviest we have) 34/32/28
SDLHP - 35kg 26/20/20
Box Jumps - 21 inch 26/20/20
Push Press - 35kg 20/20/20
Double Unders - 17/15/18

Total = 330 reps

Fight Gone Bad

Sub: 7,5 kg ball, crosstrainer

210 (75,71,64). 5 more than last time.

Sub 20# Thrusters and burpees -- did 5 rounds instead of three -- no wonder this seemed ridiculously difficult. oh well... good one.

Rd1: 22;17;16;20;15
Rd2: 15;15;12;15;10
Rd3: 15;12;11;14;10
Rd4: 12;11;10;12;10
Rd5: 10;10;10;10;10

Total = 324

WB - 32/24/23
SDLHP - 15/11/10
BJ - 18/14/13
PP - 21/18/12
Pull Ups - 21/20/16

Total - 268
Total w/o PU - 211

08.03.29
FGB

303

Wall Ball - sub: thruster
Round 1+2: 20 kg bar
Round 3: 30 kg bar

Wall Ball (thruster) 31/27/15
SDHP 30/28/30
Box Jump 25/25/25
Push Press 27/27/22
Row 15/13/10

Total: 350

Wall Ball - sub: thruster
Round 1+2: 20 kg bar
Round 3: 30 kg bar

Wall Ball (thruster) 31/27/15
SDHP 30/28/30
Box Jump 25/25/25
Push Press 27/27/22
Row 15/13/10

Total: 350

<

Wall Ball (12lb) 29-26-26=81
sumo 24-23-20=67
box jump 28-20-15=63
push-press 20-18-15=53
run 15-15-15=45

TOTAL 309 (not exact)

Previous score:230

10# wall ball
45# SDHP
20' box jump
45# PP
Rower

M/39/185

I was glad to see FGB come up so soon after the last dust-up since I performed so badly at the split-jerks yesterday.

As rx'd but for an 18lb ball - heaviest one at CrossFit Newmarket (MikeyB's garage).

WB: 31/26/25
SD: 22/21/20
BJ: 22/20/20
PP: 30/25/25
R: 19/14/14

Total: 334. PR by 14 reps. A good day out.

More better faster

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Training ground, Greeley, CO

Katie - 26/133, 8# WB, 35#SD, 10"BJ, 45#PP
Total = 193

Nic - 28/175 WOD as rx'd
Total = 275 (pr)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

47/m/180

I can honestly say I gave this 100% - did'nt leave too many reps on the floor. Only 5 rep PR - but I'll take it, gladly.

30/25/21=76 -
22/18/15=55 n/c
20/18/15=53 +
20/15/15=50 +
17/13/16=46 +

total: 280 PR by 5 reps

It was good to have Marty marking down the score and moving me to the right stations.

25/M/156/5'8"

I did this last night, i cant seem to find the paper i wrote all my totals on. We had to make some subs for wall ball shots and rowing. So we did
Thrusters 35#
Pushpress 75#
sumo deadlifts 75#
20" box jump
double unders

I think i got 289 or somehting like that

Double unders were hard after doing the other things. I could jump rope all day long, but man DU's are tough! Also i did less on box jump this time. I was really trying to make sure i open my hips up all the way at the top.

Coming at you from Cobra CFG!

43/f/5'6

fight gone bad
10 lbs wallball
45 lbs sdhp
high step ups
45 lbs push press
30 lbs kb swing

112
118
117

m/27/210

This is my second FGB...last score 297....this time around 333

I felt good doing it this time ....not as tired and my recovery seemed to be quicker btw sets.....still the hardest on me were the 24" box jumps.....dont know why but in this workout these seem to kill me the most......overall happy with my performance

22/m/173

Rower at the gym does not count calories so I just gave myself 15 for each round.

Also, no 20lb ball, had to use 14lb medicine ball at gym.

353

Thrusters (7.5kg 1st time, then 10kg):
SDLHP (22kg):
Tuck jumps:
Push press (22kg)
SDLHP (22kg)

Total: 203. Sigh.

Had to do 45# barbell thrusters instead of wallball

Thruster 33,21,16
SDHP 16,14,11
Box Jump 14,15,14
PushPress 12,15,15
Row 14,10,13

Totals 89,75,69 = 233

skipped WOD

Ex Maple Calm

Sub Wall Ball Shots with 2x20lbs dumbell thrusters

232 pts.

had to sub 15 lb. ball (all i had)... otherwise, as rx'd

wb: 35, 38, 38
sdhp: 20, 17, 15
box: 22, 21, 21
pp: 20, 15, 15
row: 10, 12, 13

total 312

39/M/5'9"/184
last (PR)274
this time 268

FGB (Modified slightly)
Wall Ball 7 kg: 30 - 18 - 14
SDHP (35kg): 21 - 24 - 20
Box Jump: 20 - 19 - 23
P/Press(35): 23 - 16 - 19
5m shuttle: 21 - 19 - 17

Totals: 115 - 96 - 93
304

Pauly H.
Wall Ball 7 kg: 34 - 28 - 17
SDHP (35kg): 26 - 19 - 15
Box Jump: 19 - 17 - 16
P/Press(35): 19 - 14 - 16
5m shuttle: 17 - 15 - 15

Totals: 115 - 93 - 79
287

AW (subs=45# thruster, SDHP, PP. 16KG KB swing for row)
R1=112 R2=95 R3=101 T=308

done yesterday 3/29/08

25/f/5'2/131#

breakfast: run 46 minutes = 6.1 miles

cfwu, practice row, 8-12#(?) wall ball shots, 20" box jumps, 55# push presses, 55# sdhp

WOD:
wb 15/14/14 (again, scored only half the reps due to lightweight ball)
sdhp 28/22/21
bj 25/21/21
pp 30/25/25
row 14/13/13
totals = 112/95/94
score: 301

then as i wuz still recovering from the post-workout daze, an old friend wandered into the gym and wuz about to start running on the treadmill, but i got her to try CrossFit instead! haha.

Mika 22(?)/5'6/???#
wb: 20/15/15
sdhp: 12/12/10
bj: 12/10/11
pp: 7/7/5
row: 11/9/8
totals = 62/53/49
score: 164

M/28/190/6'0"

No wall ball, subbed with 40lb thrusters.
No row machine, subbed with 40lb SDHP.

Today Previously
---------- ----------
Rd1: 122 Rd1: 80
Rd2: 98 Rd2: 90
Rd3: 97 Rd3: 88
Ttl: 317 Ttl: 258

I got after it today! HUGE improvement!

300, subbed sprints for rows, 25c per sprint

That rower is my Coach!

First time with FGB. Subbed 17.5kg (38lbs) thrusters for wall ball, 18" box jumps, 30kg (66lbs) sumo and push press, elliptical for rower. Hotel gym is pretty limited as you can see...

Total: 272

Thruster: 31/23/19
Sumo: 25/22/19
Box: 26/23/24
Push Press: 10/10/9
Elliptical: 9/10/11

by Round: 102/88/82

M/35/183

294-subbed 30 lb wallball and 75# snatches for row.
Down 19 from last FGB, but snatches made the WOD much harder than jumping pullups. I felt that the overall output and my overall effort was much higher than last time. Even with the lower score I am much happier with this effort.

WU: ran a couple miles with the dog then CFWUx3
WOD:
Subs:
- Wall ball: 2x35 lbs DB push press
- Summo: 2x35 lbs BD summo DL
- Box Jump: Double Unders
- Push press: 2x35 lbs DB push press
- Row: Doulbe Unders
Reps (round 1,2, 3):
- DB push press: 17, 16, 17
- summo DL: 13, 14, 15
- Double Unders: 17, 16, 19
- DB push press: 15, 16, 17
- Row: Doulbe Unders 5, 16, 14
- Total: 227 (down from 257 last time - I was feeling sore this day!)

M/35/140/5'-5"

WBS 15# 28,25,20=73
SDHP 19,14,15=48
BJ 15,15,13=43 (23" box)
PP 15,14,14=43
ROW 11,11,11=33

total 241 @ work, 7 total reps lower than last week when I did this abortion of a workout, 5# lighter WBS & 3" higher BJ...?

still soaked with sweat.

303 - sub. Rowing with Jumping PU's.

22/M/145

m/32/164
cfwu x3

Thruster: 30 lbs 25/24/24 = 73
SDHP as rx'd 15/15/14/ = 44
Box Jump as rx'd 24/25/25 = 74
Push press as rx'd 15/12/9 = 36
Sit ups (no rower) 29/28/24 = 81

Total = 308

Not strictly "Fight Gone Bad" but I'm limited by a lack of equipment at my gym. Still, I did the same workout two weeks ago and I got 60 more reps this time! Can't say I'm disappointed.

237

M/31/198

No wristwatch, wallball station far from rest due to gym, subbed burpees for row:
3 rounds:
30 wallball
20 SDLHP
30 Box Jump
20 Push press
15 burpees
rest 1 minute

Wall clock, under 20 minutes?

Total 257 PR

Last time 247

do not have a rowing machine, used elliptical
used 23 lb bar no weights
w/b shots 8lb ball 18, 18, 17
sumo d/l bar only 23, 22, 16
box jump, stepped on and off, 26, 28, 27
p/p bar only, 22, 18, 18
elliptical 8, 9, 9

no rowing machine did not know what to sub. have only 1 bar. sumo d/l would not be able to use weights, but use 58 lbs for push press, but with a minute for each could not add weights fast enough in that time, so had to do both with bar only
w/b shots 8 lb ball, 18, 17, 18
sumo d/l h/p 23, 22, 16
box jump 12 in box - stepped on and off, 26, 28,27
p/p bar only 22, 18, 18
eliptical 8, 9, 9

no rowing machine did not know what to sub. have only 1 bar. sumo d/l would not be able to use weights, but use 58 lbs for push press, but with a minute for each could not add weights fast enough in that time, so had to do both with bar only
w/b shots 8 lb ball, 18, 17, 18
sumo d/l h/p 23, 22, 16
box jump 12 in box - stepped on and off, 26, 28,27
p/p bar only 22, 18, 18
eliptical 8, 9, 9

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)26, 20, 18
Sumo deadlift high-pull, 75 pounds (Reps)20, 15, 14
Box Jump, 20" box (Reps)17, 16, 16
Push-press, 75 pounds (Reps)20, 20, 21
Row (Calories)(SUB Double-Unders)21, 18, 22
284 TOTAL

no rowing machine did not know what to sub. have only 1 bar. sumo d/l would not be able to use weights, but use 58 lbs for push press, but with a minute for each could not add weights fast enough in that time, so had to do both with bar only
w/b shots 8 lb ball, 18, 17, 18
sumo d/l h/p 23, 22, 16
box jump 12 in box - stepped on and off, 26, 28,27
p/p bar only 22, 18, 18
eliptical 8, 9, 9

Subs:
35# Thruster for Wall Ball
Flat Panel Burpees for Row

Score = 297 (EXACT same as last time, but was much harder this time... probably due to the 5k I ran the evening before)

as rx'd

Round 1: 37 27 30 25 17
Round 2: 33 23 24 18 14
Round 3: 28 20 22 19 15

Crunch

M/50/75.5/184

Ball: 32/25/27
Sumo: 18/17/15
jump: 18/17/16
p/p: 15/15/15
row: 16/16/16
total: 278

improvement from 261 10 days ago. 2nd time. this time around i was more honest with no time between events, still had significant improvement. I'm seeing a real improvement in fitness level less than one month into Crossfit.

Next time up I will break 300!

33/M/194

WB - 34/32/31
SUMO - 25/21/19
JUMP - 24/21/17
PP - 30/25/23
ROW - 15/12/12

TOTAL - 341

M/51/165 Sunday 03/30

Warmup: 1 mi. interval run on treadmill + few rounds of situps, pushups and dips.

WOD: 225 total reps

sub'd 80# cable row for rowing machine station. All else as rx'd.

Wall ball - rd. 1 X 15, rd. 2 X 15, rd. 3 X 20
Sumo DLHP - 1 X 15, 2 X 15, 3 X 8
Box Jump - 1 X 10, 2 X 15, 2 X 15
Push press - 1 X 15, 2 x 15, 3 X 12
Cable row - 1 X 15, 2 X 15, 3 X 20

I know that cable rows aren't the suggested sub, but they were still hard. Maybe one day I'll actually get to do a WOD in a honest-to-goodness CF-affiliated gym, with proper equipment.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 29/33/31 = 93
Sumo deadlift high-pull, 75 pounds (Reps)- 24/18/17 = 59
Box Jump, 20" box (Reps) SUB 10" box - 43/43/39 = 125
Push-press, 75 pounds (Reps) - 15/24/24 = 63
Row (Calories) SUB Run - 15/15/15 = 45

385
----------------------------------------------------------
Compare to 080319

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 33/33/30 = 96
Sumo deadlift high-pull, 75 pounds (Reps)- 16/17/16 = 49
Box Jump, 20" box (Reps) SUB 10" box - 21/25/30 = 76
Push-press, 75 pounds (Reps) - 17/20/20 = 57
Row (Calories) SUB Run - 15/16/15 = 46

324

37/m/244

wb 31/27/24
sdlhp 19/16/15
BJ 14/12/12
pp 20/20/20
row 13/10/11

264

I owuld have gotten about 250...but it doesnt count, because the globo gym told me I wasnt allowed to do what I was doing...

First time doing FGB, it was a fun one! bw 254.5

4kg wall ball
16" box jump
Ran for 1 minute instead of rowing (160m average... slooow)

total score was 75+75+65 = 215 (no score for run)

wall balls were 15lbs, that's all we've got. box jumps were 24" for the same reason..
wallball 25, 28, 22
sumo dlhp 19, 16, 14
box jump 14, 12, 11
push press 20, 15, 13
row 13, 12, 12

total: 246

Question, 10 ft target for wall ball shots. Is that ten ft from the ground, ten ft from your release, should your feet be ten ft from the wall?

Question, 10 ft target for wall ball shots. Is that ten ft from the ground, ten ft from your release, should your feet be ten ft from the wall?

Does anyone have an answer to #98? I've been doing Crossfit for about a month, love it but I don't want to lose any mass. Would like to gain if possible.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/153

WOD as rx'd

Great day!

329(pr)
previous=275

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

F 13 67" 139

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 8 pound ball 35/32/25 = 93
Sumo deadlift high-pull, 75 pounds (Reps) SUB 25 pounds 17/19/12 = 48
Box Jump, 20" box (Reps) SUB 10" box 31/26/19 = 76
Push-press, 75 pounds (Reps) SUB 25 pounds 22/25/19 = 66
Row (Calories) SUB Run 15/15/15 = 45

328

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 8 pound ball 32/23/28 = 83
Sumo deadlift high-pull, 75 pounds (Reps) SUB 25 pounds 22/18/18 = 58
Box Jump, 20" box (Reps) SUB 3" box 29/28/25 = 82
Push-press, 75 pounds (Reps) SUB 25 pounds 20/19/24 = 63
Row (Calories) SUB Run 15/15/15 = 45

331

46m 200#

As Rx'd 213

fewer points than last time, but that's ok because we discovered that we weren't doing all the exercise correctly. this time we went all the way to 10ft on wallballs, all the way to the chin on SDHPs and standing all the way up straight on box jumps.

m/43/6'/184

Modified FGB:
Push-press, 35lb dbs
Jumping pull-ups
Cleans, 35lb dbs
Burpees

4 rounds: 64+50+42+40= 198
previous 189

3/31/08 - 271
3/8/08 - 275
11/10/07 - 225

45/f/143
WB 80
SDHP (45#) 60
BJ 60
PP (45#)48
Row: sub high knees jog in place(no cal. count possible)560.

my first "Fight Gone Bad!"
15 yr. old male (worked out with my bro in law)
got a 319 !

36/6'2"/195

As RX'd: 318 new PR

Completed 128 reps on round 1

wall ball 27 24 21
sdlhp 16 12 8
box jump 20 18 16
push press 12 9 11
row 8 10 15

total 227

Age 52/BW 250#
Wall Ball Shots 20# plate 24/19/20
75# SDHP 18/18/18
Subbed tuck jumps 14/16/17
75# push press 16/16/16
Row 17/17/18
total = 264

Age 52/BW 250#
Wall Ball Shots 20# plate 24/19/20
75# SDHP 18/18/18
Subbed tuck jumps 14/16/17
75# push press 16/16/16
Row 17/17/18
total = 264

m/33/222/6"0

As Rx'ed, except I only had a 12# ball for wall ball

261 points (down 19 from previous attempt).

I think I may have added to many points on the previous attempt 10 days ago. that time, I used tabata music to try and time the one minute itervals, and eventually had to resort to using my watch. So I don't think that 280 was accurate. That being said, I will use today's score as a bench mark for the next time FGB comes around.

28/m/130

2nd time with FGB

20# DB (pair) Thrusters: 20, 15, 15
65# SDLHP: 15, 10, 10
20" Box Jumps: 19, 18, 18
65# Push Press: 20, 17, 15
Row: 13, 10, 9

Total: 224
Last time: 218

32/male/162

Total=277

This was really fight gone bad. I smashed my finger first round!

light wu

first time as rx'd
202

Chris 215
Mitch 157
Dave 157

Jodi (F/29/108)
Mobility Drills

"Fight Gone Bad"
WallBall (20 pounds) - 15-15-14
High Pulls (55 pounds) - 20-15-14
Box Jumps - 16-15-11
Push Press (55 pounds) - 12-12-12
Row - 10-9-10

Total 200

This was nowhere near a PR. However, it was my first time using the 20 pound ball and first time using 55 pounds on high pulls and push press. My box jumps really sucked, I'll be adding those to my warm up because I'm extremely inefficient with how I'm doing them now. I suppose this isn't too bad considering how bad I've been feeling. Got a touch of the flu again. :(

Round 1 - 30,15,20,20,14
Round 2 - 26,14,16,20,13
Round 3 - 22,11,14,17,13

Total=265

323, down 14 from last July. Jumping pullups subbed for row.
Cindy: 159 subbed 6 lb WB, 20lb for sumo's and PP, step with one spacer for box, jumping pullups for row. She did 30 sec. intervals instead of 1 min.

Mx33x6ftx215
080331

CFWU x 3 ( still getting used to rings, dips were broken into two sets on ea round)
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) Subbed Rows with 45 lb SDHP (reps)

Baited a couple of my E-5 Team leaders into this so we started at different points. I started with box Jumps.

RD1; WB=19;SDHP=21;Box=26;PP=26;Row (subbed)=32 total=124
RD2; 15 16 20 20 26 total=97
RD3; 15 14 19 20 21 total=89
Grand Total=310

My heart rate was 174 when I finished the third round.

3-19
fgb - 241
ws - 15# no 20#
sdhp - 95# why not 75# screwed up
box jumps - 20"
pp - 45# why not 75# same
rower - subbed burpees no rower

3-29
FGB - 276
ws - 15# no 20#
SDHP - 80#
BxJumps - 20"
PP - 75#
Row-subbed burpees
4 rounds
81-66-68-61 (wanted to puke0

first time i have scored an FGB. sucked timing myself...couldn't check my watch without pausing. grrrrr
I got 230
is that decent?
14lb ball
53lb thrusters and SDHP
The SDHPs smoked me the worst!
AND the rower was like a 4 second walk from my training area...ah well the rest was welcomed! Abby 27/f/130lbs

first time i have scored an FGB. sucked timing myself...couldn't check my watch without pausing. grrrrr
I got 230
is that decent?
14lb ball
53lb thrusters and SDHP
The SDHPs smoked me the worst!
AND the rower was like a 4 second walk from my training area...ah well the rest was welcomed! Abby 27/f/130lbs

first time i have scored an FGB. sucked timing myself...couldn't check my watch without pausing. grrrrr
I got 230
is that decent?
14lb ball
53lb thrusters and SDHP
The SDHPs smoked me the worst!
AND the rower was like a 4 second walk from my training area...ah well the rest was welcomed! Abby 27/f/130lbs

oops not thruster Push Presses...mind is GONE!

32yom,5'10",215.
252 pts
65lbs on sumo and pp.
16 lbs mb.

M/34/133/5'-6"
303 As Rxrd. - GREAT WORKOUT
(except I used a 10 lb med ball (it's the heaviest they have. I was thinking of doing thrusters instead since I've read that they are an equivalent - please someone let me know where I can find the official CrossFit equivalents chart or whatever. Thanks)
row: 17, 14, 11 = 42 (45 last time)
WB: 26, 23, 23 = 72 (60 last time)
SDHP: 22, 23, 23 = 72 (49 last time)
box jump 21, 21, 19 = 61 (65 last time)
Push P. 26, 22, 22 = 70 (61 last time)
112 98 93 = 303 Total (280 last time)

27/m/180

subbed some ellipti-crap for the rower since the gym doesn't have one.

102
98
100

total = 300 (PR)

did this workout after running 4x800m

Subbed 3 situps per point for the row, all the rowers were being used. Otherwise as rx'd:

278 Points

R1-116
R2-87
R3-75

Last time: 232

Subbed;
40# thrusters for wall balls
run for row
otherwise as Rx'd

Even 300 (improved 6 from last time)

post #416: I agree that maintaining the standards of standing up fully when box jumping, and goin all the way up to 10' on the wallballs really does make a time difference, or lowers the number of reps possible. Sometimes when I read numbers like 45 or more on wallballs, I don't think that they're doing it to 10' because it takes more than a second for the ball to go up 10' and back down.
Also, going all the way up to your chin is a big differnece, and one that can easily slip down and down and down if you're not looking at yourself, or very conscious of how high your pulling.

18/10/36/9/20
16/8/36/8/15
15/9/37/9/16
Total: 248
12lb wall ball (biggest around)
more like a 15 in box - oops
65 lb sdlhp and pp

Thursters at 20#, SDHP 30#, step-ups, pushpress 20#, mix of SDHP and burpees. Total of 246.

Went for a run instead. Shoulders sore from painting too much last couple days.

CFWUx2

45 min on treadmill, 40@ 7.0, 4@ 9.0, 1@ 10.0
about 5.7 miles

Fight Gone Bad
12# Wall-ball
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55 pounds (Reps)
Row- counted number of pulls not calories b/c my rower doesn't count calories
101, 98, 95 total = 291

23/m/5'8/170

Wall-ball, 14# ball
Sumo deadlift high-pull, 75#
Box Jump, 1st Seat on bleachers (~20")
Push-press, 75#
Row -- Does not work correctly, so I Rowed for 1 minute and gave myself 15 point each round
Rest

Rd1: 20/20/40/15/15 = 110
Rd2: 15/20/36/15/15 = 101
Rd3: 16/23/36/15/15 = 105
Total: 316

23/m/170

As RX'd

Lost track - estimate: 350 reps

Used 15lb ball (heaviest I could find)

125
94
74

Total = 293

up from 279 (using 12lb ball) last time

355 total
45# thrusters for wall ball 70
75# SDHP 56
jump to 3rd step in garage for box jumps 52
45# push press 100
45# SDHP for rows 77

227 total score.

Subbed sumo deadlift for row.

27/m/230

Wall Ball 12lb 39,28,26
Sumo 18,18,16
Box Jump 15in 40,49,45
Push Press 33,19,20
Row- subbed stairmaster at 10 setting 11,13,13

Total 388 11 better than last time

37/m/5'8"/150

FGB
wb 32/26/23
sdhp 15/15/15 (75#)
bj 21/23/21
pp 18/18/16 (75#)
btj 10/11/12
total = 276

sub burpee tuck jump for row
last time subbed burpee pullup (gi jane style) for row.

first time using the rx'd weight yeay for me!!!
scored exactly the same as the other week using 65#

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)(subbed 45# thruster for first round) (14,10,10)
Sumo deadlift high-pull, 75 pounds (Reps) (13,12,12)
Box Jump, 20" box (Reps)(subbed 2 stairs)(15,15,15)
Push-press, 75 pounds (Reps)(10,10,10)
Row (Calories) (subbed jumprope)(56, 68, 80)

Did this at home after breakfast, and it just didn't feel right. All numbers are estimates, did this 3 days ago and I always have trouble keeping track anyway. Definitely lower numbers than they should have been. First time doing wall ball (remembered I had a new one after the first round, contributing to my confusion); much tougher than the thruster sub.

Age 35
BW 150#

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

147
129
121
Total = 397

M/22yr/185lb/6'

as re'xd
Score: 246

265

box jumps: 32,25,25
push press: 20,20,20
wall ball: 23,17,16
SDHP: 22,20,15
Burpee: 12,12,10
Total: 289
At the station
sucking wind bad in 3rd round!

warm-up: ~1.5km run to gym w/ backpack (6.7kg)

Three rounds of:
thrusters, 18.5kg
Sumo deadlift high-pull, 31.7kg
ledge jump (not sure of height)
Push-press, 35.6kg
Run (calories)

round 1: 94
round 2: 87
round 3: 83
total: 264 (previous score was 230)

29 / M/ 67.8kg / crossfit since Jan. 8th, 2008

CrossFit Snohomish Trainer *Jeff Vale*
WBS 28,18,14
SDHP 25,14 15
BJ 16,14,16
PP 18,14,12
ROW 14,11,14
TOT 101 71 71-243

thrusters @ 20# DB
sdlhp @ 75#
box jumps
push press @ 75#
situps

R1 (116) 28/20/20/15/33
R2 (98) 22/15/18/13/30
R3 (94) 20/15/15/10/34

total 308

M/28/6'2/195lbs Martial Artist: TaeKwonDo-3 yrs.

Rest day for me. Going to skip this FGB workout.

Looking forward to Fran tomorrow!!!

Done 4/3, same parameters as recent FGB
12#WB/45# bar/15-18" bench

306 (PR with any weights)

Just now making this one up.

30/25/25/20/14 = 114
25/20/25/18/15 = 103
25/20/25/17/14 = 101

Total 318

I am losing about 15 - 20 seconds getting to the rowing machine, next time I am just going to wheel it over to the weight area. I aimed for consistency this time but I still need to work on my push press.

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

Total 312"

BW: 180.5 pounds

I warmed up with a light, two-round version of the Official CrossFit Warmup and by breifly trying out each of my variations of the prescribed exercises. I used the following modified "Fight Gone Bad" using the equipment I had available to me.

Three rounds of:

Wall-ball, 15 pound ball, a little over 10 ft target (Reps)

Sumo deadlift high-pull, 78 pounds (Reps)

Box Jump, ~20" box (Reps)

Push-press, 78 pounds (Reps)

Row, 100 pounds, using low pulley of lat machine with the rope attachment and a full-body standing rowing motion to mimic the motion of a rowing machine as best I could (Reps)

I managed 90 + 84 + 80 = 254 total reps

As rx'd (with a 14 lb. med ball for the wall balls):

Total = 338

46/M/184
4K medicine ball
bench jump
26/25/25
16/15/16
20/16/17
11/10/8
11/11/12
Totals 84/77/78
239 first "fight"

thrusters @ 20# DB
sdlhp @ 75#
box jumps
push press @ 75#
situps

r1 (121) 30/20/18/20/33
r2 (104) 26/13/18/20/27
r3 (97) 20/13/18/16/30

Wall ball: 25/24/25
Sumo dl: 20/16/15
Box Jump: 19/19/19
Push press: 20/20/15
Row: 15/15/12
Total: 267

subbed 36# kb wallball

round, wb, sdlhp, bjump, pp, row
1- 31,22,17,22,22 = 114
2- 30,22,19,22,21 = 114
3- 28,22,17,22,20 = 109

total = 337

last total = 303

subs: 12# ball @ 12' target, EFX machine for rows

WB: 23-23-23
SDL:23-23-23
BJ: 26-26-26
PP: 26-26-26
EFX:14-13-13
R1: 112
R2: 111
R3: 111
Total: 334

M50/199#

WOD: about 300+ with big mods

Mods:
used 10# med ball but went to 11+ feet
used 35# fatbar for SDLPH and Push Presses
used Airdyne bike instead of rower
20 inch box jum as rx'd!

Notes: Performed 080404. Subs due to equipment limitations at the gym. Did 25-30 reps at each station except box jumps at 15-20 reps. After FGB, was able to do 10 reps of SDLHP and push presses at 75# and 5 reps at 95#.

35 F 129

sub 10# thrusters, 7" box jump, Burpees for rowing

30 30 30 90
15 12 12 39
35 35 35 105
15 13 12 40
9 8 7 24
= 298

34 M 175 !

sub bench jumps, burpees for rows

26 16 16
15 15 13
21 13 13
15 10 10
14 11 10
=218

30 23 20
20 14 13
20 16 13
15 14 19
10 07 09
=243

M 35/158 - Completed 4 April 2008

CFWU

25 20 22
20 15 16
20 19 24
12 15 13
15 15 12

CFWU
(1st "Fight")
WB 25/17/17=59
SDHP 15/12/13=40
BJump 16/17/15=48
PP 15/11/12=38
Row 7/10/ 9=26
total 211 (080405)
M/47/195#/72"

2nd FGB
last time 177 (no rowing)
this time: 290! Woo-hoo
Closest I've ever come to meeting pukie
Subbed 45# thrusters for wallball
15" box jumps instead of 20

88888888888888888

still no ball so did thruster 45# in place, all else as rx. 334 reps
down from 347 last time but used 75# this time instead of 65#

88888888888888888

CFWUx3
rd 1 = 92; rd 2 = 89; rd 3 = 90; TOTAL = 271 (266 last time; 91 best rd last time)
-extra time between 1st 4 and erg to get to erg; stuck with 1 min between rds

skip: ocean race

Wall Ball: 32/25/25 (subbed 45-lb Thrusters)
DLHP 75-lbs: 20/20/20
20" Box Jump: 20/15/20
Push Press 75-lb: 13/15/15
Burpees: 10/10/10

Round 1 - 95
Round 2 - 85
Round 3 - 90
TOTAL == 270 PR

Last time: 255, 259

PR 300
302 today but the timings got messed up, we missed a period on the mix- happy with performance

Edler- 269

20 lb. thrusters - 40/21/22
20 lb. SDLHP - 25/18/17
18" Box Jump - 10/10/9
20 lb. push press - 25/22/25
Row - 8/8/7

= 267 (31 better than last)

32/m/195
WB: 30/28/27
SDHP: 21/22/13
BJ: 22/26/22
PP: 21/22/21
Row: 16/15/16

Total = 322

0000000000000000000000000000000000000000000000000

AS RXED EXCEPT 26LBS WALLBALL

ROWING MACHING DISPLAY NOT WORKING UNKNOWN CALORIES.

ROUND 1

WALLALL 23
SUMO 11
BOX 25
PUSH 11
TOTAL 70
STOKES 11

ROUND 2

WALLBALL 16
SUMO 10
BOX 23
PUSH 12
TOTAL 61
STOKES 12

ROUND 3

WALLBALL 20
SUMO 15
BOX 32
PUSH 19
TOTAL 86
STOKES 31

GRAND TOTAL 217

0000000000000000000000000000000000000000000000000

0000000000000000000000000000000000000000000000000

TSCHANZY 46YOM 5"9' 168 1/2 LBS

AS RXED EXCEPT 26LBS WALLBALL

ROWING MACHING DISPLAY NOT WORKING UNKNOWN CALORIES. fIRST TIME FOR THIS WO

ROUND 1

WALLALL 23
SUMO 11
BOX 25
PUSH 11
TOTAL 70
STOKES 11

ROUND 2

WALLBALL 16
SUMO 10
BOX 23
PUSH 12
TOTAL 61
STOKES 12

ROUND 3

WALLBALL 20
SUMO 15
BOX 32
PUSH 19
TOTAL 86
STOKES 31

GRAND TOTAL 217

0000000000000000000000000000000000000000000000000

Jumping Pull Ups for Rows

JP 75-(15 cal)-65-(15 cal)-70-(15 cal)
WB 29-23-23
SDHP 19-15-13
Box 13-13-13
PP 19-14-15

155 (95) 130 (80) 134 (84)

Total of 419 (259)

326

Press
Box Jump
Sumo
Wall Ball
Row

Correction 336

EJEJJJEJEJEEJEEJEJEEEEJJEJEJEJJEEEJEJEJEJ
M/34/170
30, 25,25 THRUSTERS 40 LBS
25,20,15 SUMO DL HP
20,20,15 BOX JUMPS
20,15,15 P.P.
15,15,17 ROW CALS.
292 TOTAL --1ST TIME

Wall-balls = 12 lbs...biggest they had in the gym.
Sumo DLHPs / Push Presses = 50 lbs.
Also, there was a little walk in b/w the rowing machine & the rest, so I paused my timer in b/w, which admittedly gave me a slight rest...

----------------------

wall-balls: 25 + 22 + 20 = 67
sumo DLHPs: 20 + 15 + 15 = 50
box jumps: 15 + 15 + 13 = 43
push presses: 12 + 10 + 10 = 32
row: 14 + 12 + 14 = 40

Total = 232 (beat last attempt by 27 points!!)

26/m/5'9"/165lbs
CFWU 3x10
Wall Ball (25lbs) 30+18+19
SDHP 14+9+11
Box Jump (29") 11+9+8
Push Press 12+9+14
SDHP (45lbs) 13+13+13
Total=203

258

Best score in the last 2 years. Still 36 of of PB

cfwu x 3 (ohs, pushups, abs, lpullups, ring dips)
5+ min rest, then
wod w/ subs
75# thruster 21/14/13=48
75# sdhp. 17/16/15=48
24" box jmp. 15/15/11=41
75# push prs 15/14/12=41
burpees. 11/10/11=32
TOTAL = 210

43/m/166

WB(23 lbs) 30,24,25
HP(75 lbs) 20,15,16
BoxJumps 15,15,16
PushPR(75) 12,15,15
row sub HP(53) 18,23,21

Total 280, not at my best in am, BoxJ and PushPr were particularly pathetic, needs much practice, found this one unusually difficult

************************ 04/14

Did 5 rds. by mistake. Sub'd Burpees for C2 Row.

TOTAL: 337 (224 after rd 3)

m/34/5'9/176

CFWU - 3. 5 pu each set.
2 sets superman raise
1 Burgener WU.

WB 30, 25, 20 Ttl 75
SDHP 20, 15, 12 Ttl 47
Box Jumps 25, 20, 20 Ttl 65
Push press 25, 16, 15 Ttl 56
Row 22, 19, 18 Ttl 59 (resistance on 6)

Grand ttl 302.

Took way too long to recover between sets, due in small part to spacing of stations. Approx 2 min break in between 1st set of pp & row. Digital screen was unhooked on rowing machine. Approx 2 min break in between last set of SDHP & box jump. Crazy old lady changed height of mats just to be a bitch. Approx 30 sec break in between others getting to stations.

277 ttl on 3-19-08.

Did my "Fight Gone Bad" lite.
15 reps of all except rowing, sub'ed jumping jacks.
3 rounds, about 20 minutes

45/m/207
302
wall ball #20 27 22 23 total 71
sumo high pull #75 20 18 15 total 53
bench jump 18 16 13 total 47
push press 22 22 20 total 64
sumo high pull 45# 27 20 20 total 67
Up 29 points since last time, form suffered somewhat, next time I want to use less premature elbow bending in rows. Boy was that tough!

Was at Globogym (24HR Fitness) so I had to modify this one as well as scale back, but was an effective ass kicking anyway...Feel like shit breathing in all this smoke from California fires!!

Five rounds of:
20 lbs thrusters (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)

then....

5 min Row (Calories) 100 Cal

80/75/75/65/60 + 100 = 455

45 lb. plate thrusters: 23, 15, 12 = 50
Sumo DL / High Pull (75 lbs.): 15, 11, 10 = 36
Jump over Box: 15, 13, 12 = 40
Push Press (75 lbs.): 10, 10, 10 = 30
Gazelle 3 x 1 min.
Total: 156 (calories not included)

210 minus calorie count, 300 last time
wb: 20/20/19
sdhp: 12/18/14
box: 18/20/22
pp: 12/17/18
run 1min (no rower)
wu-30 min lvl 8/10 after last peak home stairs

F/33/115#
WB: 28, 26, 23 = 77
SDLHP: 16, 12, 12 = 40
Box Jump: 25, 22, 23 = 70
Push Press 35#: 15, 15, 15 = 45
Row: 9, 9, 9 = 27
Total = 259