My favorite WOD of all time, nothing is better than this!

I was wondering what a good sub for the row would be?

this is the worst thing that has ever happened to me

BP McCoy, my old company commander at 8th&I, Wash. DC in 1990. One hell of a Marine officer. Semper Fi, Sir!

Goodness me, now I feel bad for missing Linda today.

this will be good practice for the 27th

I'm with #4, lol!

I sub burpees for rows

V cool. Does anyone know of a good FGB timer you can download to your ipod?

Sam #3
From the FAQ:
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."

Yikes that is a lot of SDHPs!
Not sure how you'd calculate "calories", though.

Good luck!

whats a good sub for wall ball??? i dont think the gym is going to love us chucking equipment at their walls...

Sam #3:
To further answer, again from FAQs:

3.6. What if I don't have a rowing machine?
Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

TnT in MD #11:

I believe 70 calories is roughly 1100 meters on the rower...so,

1000m is roughly 63, so each SDLHP = about 1/3 of a calorie (not using a calculator).

...then again, looking at the whole picture, SDLHPs are already used in this WOD. I strategize the rower as a 1 minute break, because I can knock out more reps on push press and get a rest before the wall-ball.

I usually start out with the Push Press, then cruise with the rower (about 5 calories), and then get to the wall-ball with 10 seconds to spare.

HERM'S GOAL: 400 reps @ the September 27th event. GET OUTTA MY WAY! :)

Oh wo is me. Im still recovering from Linda.

thanks guys for the help. doubling up on the SDHP does not sound to appealing, especially after linda. I have a rower at the gym i go to, just would be a long transition time. but thanks for the help

Coach, seriously...your going to kill me. I dont know if I can even bend over far enough to tie my shoes as I finish out my third week of Crossfit

Thank you

Oh crap, I just finished Linda an hour ago.

Sam, my personal opinion, take it for what it's worth: I don't like doubling up on the SDHP's for FGB as a row substitute, even though it's a good sub for rowing otherwise because of the forearm work you get (at least I do). So, in FGB, I just run for a calorie substitute. You have to get some speed going to get a real calorie score of 12-13-14, and if you double up on SDHP it's easier to get a score of 20 in the same minute. Again, my 2 cents, for this particular WOD only.

i need a sub idea for wall ball, too. any ideas?

#19

thrusters

Level 1 Cert today in Bowling Green was great!
I love Crossfit.
I have a lot to learn...and that's the beauty of it. No one if perfect. (Except Speal) He's a
f@*!ing monster. Lol.

I love "Fight Gone Bad", one of my favorites, cant wait to do it!!!! This will be good practice for the FGB III coming up in the 27th

sub for Wall balls is thrusters with 45lb. bar, another sub to consider for row is jumping pullup, just count the reps.

yes yes yes i cant wait first time i did fight gone bad was at my level 1 its one of my favorites, i dont think the med balls are in yet if there not ill do 95lb thrusters

LETS GET THAT NEW PR BABY

#19 Karen,

What justin #20 said.

From FAQ's:
The "standard" substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can't (or shouldn't, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it's still quite different.

...so my take on it is: instead of a 14# wall-ball, use 15# dumbbells and do DB thrusters, or use a 30# barbell form BB Thrusters.

Crossfit has made it to Globogym!! My local Globogym is having a trainer do a Crossfit class 3 times a week for free! She's awesome and I always feel like I'm gonna puke during her class. The weightlifters will come in and try to be all cool since the trainer girl is pretty hott, but they all look like theyre gonna die about half way through... go Crossfit!!

ANY ONE FROM (NASSAU COUNTY NY) HAVE A PLACE TO DO FIGHT GONE BAD I WOULD LOVE TO DO IT THERE SO HIT ME ON MY EMAIL. I'M ALWAYS DOWN TO MEET SOME CROSSFITERS

# 10 bladeboy

There's a pretty awesome FGB timer you can download at:
http://www.crossfitwarehouse.com/newsite/blog/

Thanks guys for making and sharing it. :)

Tomorrow is going to be awesome!

FGB...one of the most famous Crossfit WOD's. Gonna try to talk L'il Bingo and his buddies into joining me tomorrow. Take this opportunity to learn about the "compare to" feature up above. The first time you click it, getting to the most recent FGB, you get introduced to Lt. Col. Dan Wilson (hey Dan, how's DC?)--it's worth the trip.

But the really, REALLY special treat is if you click on "compare to" again. THIS time you get Coach telling the story of the origin of FGB, interspersed with video of FGB at a cert. Classic Greg Glassman. Classic Crossfit. Take a minute.

And do yourself a favor. Check that video out right when you are about to go out the door to do your FGB. Man, I got chills all over again when Coach ends the video: "Let's go get some!"

Crossfit. Is it in you?

Maybe this will help with some sub ideas. I have very little access to any equipment on the weekends so I have to get creative. Here's what I'm doing:

Wall Ball ~ 12# MedBall Slams (I have a sandfilled homemade ball, it doesn't rebound of a wall)
SDLHP @ 75# ~ SDLHP w/35# KB
Box Jumps ~ Dunking Basketball @ 10' hoop
Push-press @ 75# ~ Alt. Single Arm KB Swings
Row ~ Burpees

All for reps. Dunks must go in to count.

WTF? Did Coach glassman sell out? I've not seen him or anyone else that used to be on the site everyother day. Can some one enlighten me on what happened. I love Crossfit but it just seems that Glassman is making bank now and dipped out

I don't know if my lower back is going to take it after the last couple of WODs. Look forwar to the challange though.

Dan

If Im subbing Burpees for Rowing.. How many Burpees should I do?

Prepare to be the brunt of the CrossFit community's anger for the next 24 hours. Good Luck.

I think Crossfit is the only workout where the people involved whine, moan, and complain... And then go out there and bust a$$ to do it anyway...haha. Not to mention theres nobody there to even make us most of the time...

Oorah. Great lecture by Col. McCoy.

I've never actually done fight gone bad. Don't have a rowing machine at home..

DON'T HAVE A ROWER...SO I WILL SUB 2 POOD KB SWINGS FOR THIS. I DID THIS LAST TIME AND IT WAS VERY CONSISTANT WITH A CALORIES NUMBER FROM A ROWER.

ROBERT S.
TUCSON, AZ.

Comment #30 - Posted by: Rubberbandman 6'7''/195/27

"Box Jumps ~ Dunking Basketball @ 10' hoop

All for reps. Dunks must go in to count."

I like the creativity! I dont think dunking is in mt repetoire, but then again I'm not 6'7". I'm sure Burpees suck more for you though, and I sure wouldn't want your height during my back squat days!

Hey any advice for doing FGB at home with no weights since the local gym is closed sunday

Tyler MMA,

I'd say 1 burpee would count for 1 rep. And you're wrong about the complaining bit. I used to complaint for army PT and football practices, and later on when I wa doing leg day training as a bodybuilder, but I loved ripping those workouts apart every time!

what would be a good substitute workout?

this one is hard to by yourself since its very difficult to count reps AND see the time when you are in motion, unless you pause to write down the reps every minute thereby sacrificing intensity

additionally, we don't have a 20lb med ball or rower in the weight room, and i'm not that keen on substituting with 45 lb SDHP and thrusters

Ok I have two possible WOD variations for tomorrow. I won't have access to a row machine and I will get my membership revoked from globogym if I throw a medicine ball against the wall. I have already decided to do DB thrusters with 35 lb. DB's in place of wall ball throws. The question now is how to replace the rows.

I am either going to use the elliptical to replace the rows, or I'll just do wide cable rows with a lighter weight and use those. If I use the elliptical I will have to move it to the front of the cycle, and stop the clock between that and the next excercise. (Its on the other side of the gym!)

So give me your opinions on these variations:

a)
-DB Thrusters 35 lb DBs
-SDHP 75 lbs
-Box Jump (20" box)
-Push Press 75 lbs
-Wide Cable Rows (How much weight you think and how many reps is a calorie do you think?)

or

b)
-Elliptical 1 minute
(Temporarily stop clock to get across the gym)
-DB Thrusters 35 lb DBs
-SDHP 75 lbs
-Box Jump (20" box)
-Push Press 75 lbs

There are pros and cons to both. Workout A is better in a sense that I never have to stop the clock, I keep the rowing motion, and I don't have to get across the gym. Workout B is better in a sense that the elliptical is more cardio oriented than wide cable rows, and calories are displayed for me.

Opinions are appreciated!!

Will the radio show be made into a podcast?

can someone explain what the difference between a thruster and a push press is?? i have watched the demo's and they look the same to me. am i missing something?

very popular workout in logsitall- over 250 entries.

median (points are logged as 'reps'): 284
median women: 269

top times 40-50
Position Reps Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Buford Bennett -1 495 M 50 250 CrossFit Flathead
[2] David Bowman 383 M 40 220 Crossfit Charlotte
[3] John McLaughlin 1| 355 M 40 165 BGI North
[4] ken cutrer 349 M 44 185 gsx
[5] Paul Hauf 339 M 40 175 Solo
[6] Chriss Smith 328 M 42 163 CFOT
[7] Chris Kamper 327 M 44 205 YMCA Central Denver
[8] Michael Mann 327 M 44 200 CFOT
[9] Keith Brown 321 M 44 210 Cynergy CrossFit
[10] Bubba Hagood 313 M 45 160 CrossFit New England

age groups all posted on logsitall.com home page

-bill patton
ps - i'm working on an 'export to excel' function that would let you sort/ranking/analyze by body weight and custom age groups... stay tuned.

pps. - check out the new member finder - locate any logsitall user. www.logsitall.com/about_memberfinder.asp

#44 Dani
A thruster is a front squat with a push-press in one motion.

i have a bad feeling this is gonna be the death of me

get some...i guess

Rashad Evans just ended Chuck's career.

For a good sub for rowing, do jumping pullups. Make sure the bar touches your chest.

Out!

Hugo #43
The radio show (and all subsequent radio shows) will be available via the CrossFit Journal site, hopefully within hours of the show's completion (but give us a day or two to work out the kinks!).
http://journal.crossfit.com/

#28 Renata G - cheers for your help. You're right - an outstanding track!

Thinking about DB swings as a substitution for rows. For a 190lb male, what would you suggest as a weight. Also, how do I convert reps to calories in this case? Thanks for any help.

Good call on the dumbell swings. I'd use a 100lb dumbell if you are 190 lbs. 50% bodyweight should be about right.

cheers!

Another heavyweight WOD!

I knew it! I told my workout partner yesterday that I had to do FGB to prep for the 27th. Great timing Coach.

Did not manage to do Linda yesterday and can't get to the gym today, will have great fun on Monday trying to catch up.

Went for my induction to the "only men come here weight room are you sure you would not rather use the cardio equipment upstairs, as you would be the only woman here".

The instructor was great and at the end he said "it had been a real pleasure showing the free weight room to someone who obviously had a knowledge and understanding of free weights and how to use them". He wanted to know what training plan I worked from, so told him about crossfit and it's great website.

So thanks to crossfit for giving me the exercises and demos to follow and all the advice that you get from the FAQ and comments also the "basketcase" from my own gym who helps me to get the most from the wods and pushes me to do better.

The blokes in the new weight room just did a double take and left me to get on with it.

Subbed:
Thrusters for Wall-balls
Burpees for Rowing
Used 19.5kg weight all the way through.

Total: 196.
Down 28 points from last time but with 2.5kg more weight.

First FGB. Brutal.

Subbed 20#DB thrusters for wall ball. C2 was 30 sec walk from others so stopped clock while I went over, included the walk back as part of the 1 min rest. Also had to record my own scores so had about 5 sec breaks in between exercises to write down.

Three rounds of:
Thrusters, 20 pound ball DBs: 36, 22, 24
Sumo deadlift high-pull, 75 pounds: 23, 17, 18
Box Jump, 20" box: 29, 27, 22
Push-press, 75 pounds: 23, 21, 22
Row: 23, 23, 25

Total Round scores: 134, 110, 111
Total score: 355

crap

Inspiring words!

Anyone know where his book is available from? Tried amazon both .com and .co.uk - no availability. Thanks!

subbed the rowing for burpees...

Wall-ball, 20 pound ball: 32 - 19 - 16
Sumo deadlift high-pull, 75 pounds: 24 - 18 - 16
Box Jump, 20" box: 41 - 39 - 49
Push-press, 75 pounds: 26 - 20 - 21
Burpees: 15 - 11 - 13

Total round scores: 138 - 107 - 115

Total score: 360 (PR!!!!!)

Linda, then fight gone bad...ok, who pissed off coach. LOL

On a serious note, I am trying to do up a crossfit music playlist and wondering if the songs on the videos are listed anywhere? If not, could you drop me some of the song names...

Thanks guys...

Had to get real creative on the farm today. Kept the same time limits as FGB but with different exercises.

186# Farmers walk.
90# tire pull. Arm over arm with a about a 20 foot rope. Pull, run out, pull, run out.
Side to side obstacle jump. I had half of a drum that I just jumped over.
Ladder climb. 10 rungs up and down.
Ring dips.

I didn't count any of the reps just tried to go the entire minute with each exercise. It wasn't as intense as the true FGB.

190
subed sdhp for rowing with a kb
it was my best time Yet! 17mins flat! (ha Ha)

Livestrong!

I hate you, "Linda". SDHP's shoud REALLY fun today :) I would rather feel pain than nothing at all.

Thegearjunkie #30

While I'm pleased to be missed, I'm not sure what selling out means entirely, but I'm guessing it wouldn't include turning down alliances/projects from corporate sporting, media, and apparel mega brands, refusing well heeled VC investment/buyout and seven figure site advertising promises. I've done all of that within the past year. Some of it is going on this very week.

Lauren and I are managing a company that is experiencing runaway growth (app. 350%/yr for seven years now). My work day starts at 4am and generally runs until about 8pm, seven days each week, with intermittent breaks for kids, meals, and workout. I have weekend business travel and/or events planned for every weekend between now and January. I'll have CrossFit visitors to my home every week between now and January. Lauren and I are the busiest people we know.The phone calls and emails are an endless around-the-clock torrent.

We could, I guess, put up video's of Lauren and I mtg with accountants, or mtg with bankers, or mtg with atty's, or mtg with the CF rockstars, but I'm not sure anyone wants to see that, maybe they do. Here's what I do know, without our behind the scenes efforts this business would run aground. Someone has to man the bridge. I am that someone - at least for now.

We run this business with our priorities being 1. You, 2. Staff, 3. Ourselves. Our belief is that business is the art and science of providing uniquely attractive opportunities for others. Lauren and I also believe that this prioritization is the most effective strategy for maximizing your gains, staff's gains, and our gains, collectively AND individually. (That's our business secret though we tell anyone who'll listen.)

Here are some sharable bullet points from last weeks calendar:

* Launched CFJ 3.0
* Met with international tax atty's about setting up European offices
* Changed accountancy to cope with runaway growth
* Discussed and strategized with counsel over two pending lawsuits
* Interviewed with Outside Magazine writers and fact checkers
* Brought Sevan and Carey on CF payroll
* Worked with CFJ launch team re fixes, bugs and CFJ 3.X.Y
* Discussed pending BUD/S Phase II official implementation
* Mtg with financial advisers to establish pension plan arrangements for employees
* Met with USMC Major and family in home
* Phone conferences with affiliate, seminar, and CFJ teams
* Planned staff and IT off site mtg's over nxt weeks
* Prepped for triple header memorial WOD's
* Repeat mtg's with finance team
* Continued home AV/studio/gym project
* Planned talk for swim coaches conference
* Settled 1099 vs. W2 concerns and strategy for staffers

get'em coach

CFLU

As Rx'd

Wall ball : 22; 24; 18
SDHP: 25; 20; 17
Jump: 30; 22; 20
Push: 35; 40; 30
Row: 17; 11; 16

Total 343

#43 Dani

A push press you only dip into a very high squat position. You don't go down into a full squat.

A thruster is when you go into a full squat and your thighs actually go below the height of your knees.

I'm not very good with words but I hope that helped. Good Luck.

#29 Rubberbandman- dunking.. awesome!

I did FGB a week ago- 204. Up from 182 in December. Felt good. This workout just buries me, and it's probably one of my top 3 faves.

27 / female / 74" / 170#

Fight Gone Bad as Rxed

127/ 108/ 99 = 334 (16 off PB)

No push today - just a slog. Wasn’t moving fast so made a decision to move throughout the full minute. Couple of breaks with the latter rounds of SDHP and wall-ball but otherwise nearly there. Interesting that this was totally muscular endurance limited. Breathing heavy but still had plenty of heart and lung capacity left.

Cheers, kempie

#30

I cannot believe, after everything you've received for EFFIN' FREE, that you would ever challenge the activities or intentions of CG.

It's the most ungrateful, inconsiderate post I have ever seen on this site and, for lack of a better word, you're acting like a punk.

Linda yesterday, FGB today, last cycle was all heavy WOD's....

I'm betting on Murph for tomorrow to complete the "Toughest WOD's in CrossFit" trifecta.
"Tabata Something Else" would suck too, but a little too comparable to FGB.

41/m/66/160

Not as Rx'd, 291

Three rounds of:
Front Squat 45-lb (39-31-27)
Sumo deadlift high-pull, 45 pounds (19-21-16)
Box Jump, 20" box (11-12-10)
Press, 45 pounds (23-22-17)
Row (Calories 11-13-9)

286

6 better than last time and now 10 off PB

first ever "Fight Gone Bad!"
@ home, dumbells, no rower.
Three rounds of:
Wall-ball, 24 pound ball, 10 ft target 27, 26, 19
Sumo deadlift high-pull, 80 pounds 20, 20, 18
Box Jump, 20" box, 18, 20, 10
Push-press, 80 pounds, 20, 15, 15
Sub'd Burpees for Rows, 12, 9, 10
153ahr/172mhr
TOTAL: 259

that's hilarious, coach. thank goodness your joking....

...oh, you're serious. geez, um, well, ok

here we go.....

Dumb bell, 10kg, 33, 23, 20
Sumo deadlift high-pull, 30kg, 15, 13, 9
Box Jump, 20" box, 20, 15, 17
Push-press, 30kg, 12, 13, 15
Run, 16, 16, 20

TOTAL: 258

24/m/175

as rx'ed 306, rough after yesterday. Ive been taking BSN cellmass for recovery and Noexplode preworkout. Its really helped out with the back to back tough WODs. Im pretty sure supplements are taboo in the crossfit community. any thoughts on the matter?

Coach,

Keep up the good work but you may want to re-think putting Sevan on the payroll - he may be the next lawsuit you have to deal with.

Three bars of deaty followed by fight gone bad. This won't be good.

Coach,

No need to explain yourself here!

Fight gone to my garage:

Flip Catch with 1 pood
Burpees
Sumo D/L High Pull 2 pood
Push Press with 2 40# DBs
Jump Rope

I did three rounds, but I'm so not happy with my performance. My stamina needs A LOT OF WORK!

Thanks Coach.

Kris

#41 WhoMikeJones

Please don't use the elliptical. It's not biomechanically functional at all, and would just waste your time. If you were aiming for monostructural cardio, can you run instead? Jump rope? Anything but the elliptical...

I sub burpees for the rows - pretty close to the number of calories that I burned when I was able to do this on a rower. 2 pood swing is a good idea also - burpees tend to suck more though - think I will stick with them. Anyone else when finished after the initial writhing on the ground in a pool of sweat start grinning? I always seem to do this on the most intense WOD's...

I watched the video of Col McCoy and loved it! It captured the essence of CrossFit by a true professional who has had to rely upon fitness, and others for their fitness, as part of his job in protecting this nation. Col McCoy is legend and his influence, among others, has furthered the validation of CrossFit.

Contrast this with the jack-off at the moynihan institute [ http://moynihaninstitute.com ]. This guy bashes CrossFit because he doesn't understand it. And he uses one of my pics without authorization to bash skill training with PVC. Again, he doesn't understand it. What a pansy.

Col McCoy, YOU R MY HERO!

CF RADIO: If I want to listen live, how would I do that? I've got the webpage already up in my browser. Will it automatically begin streaming at 8am? Or do I need to "refresh" page at 8am? Or something else?

Typically I'll wait on a podcast but since it's the first, I thought I'd tune in.

using 36# KBs:

2-KB Thruster
2-KB SDHP
17 inch box jump
2-KB Push Press
2-KB Clean and Jerk (proper)

211

using 36# KBs:

2-KB Thruster
2-KB SDHP
17 inch box jump
2-KB Push Press
2-KB Clean and Jerk (proper)

211

We are also confused about cf radio. Does it start this or next sunday? Its up and online but its only for a couple of minutes, probably a test. What do we need to do to be able to catch the live broadcast. I also have the rss feed but cannot add to homepage? So far kind of confusing, but I'm sure all the bugs will get worked out.

I caught a few seconds of CFRadio on the iTunes .pls file I downloaded, then it went dead.

Last time the score was 250-ish, now it was 294. Annoyed that I didn't break the 300 rep barrier.

Wade, I got same...

CF Radio is not working.

me too

ugh, fifty points below my PR. Guess linda is still kicking my ass.

242

Yeah, I have been messing with it for 20 mins. now and can't find it anywhere? Granted I'm not particularly tech savvy, but its nice to know i'm not crazy. Anyone have any tips?

m/43/185

subbed jump rope for rower

wallball: 28-26-23
sdhp: 21-18-16
box jump: 18-15-13
push-press: 20-18-15

jump rope(reps): 110-100-110

Same trouble here with the radio feed. I can hear it for a few seconds and then it goes dead. I guess they're still working out the bugs, that's to be expected...no worries.

Coach: You definitely do not need to explain your actions to anyone, but thanks for taking the time. Keep up the great work, you and Lauren are awesome.

3-2-1 Go!

Comment #64 - Posted by: Coach:

"We run this business with our priorities being 1. You, 2. Staff, 3. Ourselves."

...and that's how every CF affiliate should organize it's priorities. I pray that CF never loses sight of this business model. I'm confident Coach G will never disappoint us.

Thanks again for creating it, and allowing us to come and learn, Coach.

Crew, we've got some upload issues with the CF Radio feed. It's not on your side. I'll post something when/if it gets resolved.

...and per the last few posts about the live stream, there is something wrong with CF Radio for me as well. Or is it user error?

I'm surprised with my results. Box jumps went down, but PP's went way up. Rowing improved quite a bit too. In the end, came out with a PR.

Wall ball - 33/34/33 = 100
SDHP - 20/16/16 = 52
Box jump - 24/21/18 = 63
PP - 20/21/20 = 61
Row - 20/20/18 = 58

Total = 334

West Tigris CrossFit:
Team 1:
VZ and Chad - 433
Team 2:
Geoff and Suhar - 402
Team 3:
MAJ N and MAJ T - 423
Team 4:
J-D - 273

#82 Justin: could you elaborate on elliptical trainer comment? I use it for several years and I'm OK with it..

M/31
As Rx'd : 247pts

Please tomorrow, give my back a little break...

273 total reps

Subbed 55lb dumbbell swings for rows (no rower)
Lower back very sore from Linda yesterday, hurt numbers all around.

Thanks for letting us know Brian

I got it work with windows media for a bit, but I think you are suppose to download Winamp and stream it through there, but it was trying to resolve the host stream the entire time.

P.S. - Obviously Ms. Moynihan has some serious issue with crossfit, one day he want to join the next day he says he's joking. And how can someone brag about Crossfit being easy when he scales the workout by 50%

Quote:

"Here’s the WOD as listed :

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Here’s how I scaled:

For time:
10 Handstand push-ups
20 Pull-ups
50 Kettlebell swings, 1.5 poods
30 Sit-ups
30 Burpees

I completed it in 15 minutes and was no where near exhausted."

What a boner!

P= Work/Time get it straight!

239. Way off my PR of 286.

M/28/155/6'

Wallball - 20, 20, 14
Sumo - 17, 14, 15
box jumps - 13, 14, 14
push press - 10, 10, 12
Row - 15, 15, 20

total 243

M/43/6'0"/170

Thrusters 50lbs barbell 15/15/10
SDHP 75lbs 15/15/15
Box Jump 15/15/15
Push press 75lbs 10/10/5
Rowing @15 calories per turn @265m each. Just divided total calories by 18 and went from there.

Total 200

172MHR/150AHR/105recovery
260 calories

247.
sub'd 55 lbs DB for rows,
was an average 80 for all three rounds,
It was hotter than hell outside doing this in the dust. Smoked.

Coach, CF continues to be one of the best morale maintainers for me in Iraq. Thanks.

JSS KdGII, Rashid, Baghdad

M/39/6'0"/155

FGB
250

Not really as rx'd. My gym has only one erg and it doesn't get used enough to think to guard it. Some guy jumped on it and I didn't have a backup plan. I ended up taking my rest interval early and starting again at the WBs. He left the erg after my last round but before it had been a minute so I jumped on for two minutes figuring the elapsed time was the same (17 min) so the points were still valid.

1st rd 78, 2nd rd 69, 3rd rd 70, 2 min rowing 33

Completely forgot about Crossfit radio. Oops.

pr remains 288. I blame Linda.

No way to do FGB on the yacht - did hill sprints in Roche Harbor instead (inspired by the WOD at CF Milwaukee a couple weeks ago):

10 rounds hill sprints from light pole at the bottom of hill (complete with a very active bee nest) to stop sign at top of hill.

19, 20, 20, 20, 21, 20, 22, 22, 22, 23 seconds per sprint. 90 seconds to stumble/fall/roll down the hill. All rounds were all-out attempts. Glutes on fire and almost unable to recover enough breath to continue the last couple rounds. This was the closest I have come to meeting Pukie and his evil cousin Poopie in years. The locals were getting concerned for their front lawns....and so was I.

Very intense little workout - I would rather have done FGB!

Coach - In reference to your response to the guy who questioned why we don't see more of you, he can't possibly comprehend the vastness of CF. Those who know and understand both your work ethic and the growth of CrossFit need no explanation of what you and Lauren do for us all - daily, weekly, monthly. We appreciate every ounce of effort you two do to make this the best experience possible. We certainly wouldn't have what we have now without CrossFit, you, and Lauren. It is life changing. It is physically and mentally challenging (both as a CrossFitter and as a CrossFit affiliate - and I wouldn't want it any other way!) It is an incredible experience overall.

We strive to better ourselves and only hope we can keep both our training and our affiliate on track with the quality that is CrossFit.

Thank you.

First FGB:

-Used my 12 pound wall ball
-SDHP and P-Press were with 90lbs accidentally (oops)
-Subbed 12" Box jumps (Divided actual count in half. Used the back yard diving board)
-Burpees instead of rows

Totals:
1. 31 12 21 14 16 T=94
2. 30 12 28 11 18 T=99
3. 30 12 25 12 18 T=87

Total:280

Today:

- Only sub was the 12lb ball (heaviest in gym).

Transition time to rower only allowed for about 30-35 seconds of rowing :(

Totals:
1. 38 20 23 20 16 T=117
2. 31 17 30 18 17 T=113
3. 31 15 30 17 16 T=108

Total: 337 (Pr by 57!!!)

Kickass! Im supprised I Pr'd after getting my ass kicked yesterday by Linda for the first time. God I love crossfit.

M/24/5'11/164

248 pts
subbed 55lbs dumbell swings for row
Wall-ball - 27,21,20
SDHP - 15, 10, 10
Box Jump - 17, 15, 15
Push-press - 25, 20, 16
Bumbell swings - 15, 12, 10

33 yom bwt 220
bike 10 miles
fight gone bad
wall ball 20lbs 30/22/27
sumos 75lbs 25/20/23
box jump 24" 15/18/20
push press 75lbs 20/21/22
burpees sub for rowing 10/11/10
total 294 new pr 281 old pr
bike 10 miles

32/F/5'4"/130

PR today: 304 Rx
Best set was of course the first one at 41 box jumps. It was all downhill after that.
Woohoo! Previous best was 299.

Good day. Do not like knowing how soon I will see this wod again.

Second Time doing FGB..actually back in june it was my first CF WOD...i didn't do the right weights back then and got a 302.

This time, as Rx'd:
WB: 35/32/31
SDHP: 26/24/25
BJ: 35/31/30
PP: 25/22/21
Row: 21/19/21

Total: 398.. i may have miscounted one or two, but its a PR by 96.

Wife:
WB: 20/25/22
SDHP: 20/25/20
BJ: 5/15/18
PP: 20/18/15
Row: 12/12/10

Total - 157

just checking in. i miss my cross fit. havent been able to do it for 2 weeks. gustav sucked, ike is gonna suck worse. just got power yesterday, and today was first day off in 10 days.have fun!!!!!!!!

thanks for the info about the thrusters (don and adam)!
fight gone bad is brutal, esp after this last week of stuff.
next question is...

we are just starting cf. and most of our rx'd weight is scaled down, when doing things like linda and FGB, do u first work on getting up to the rx oooor do u work on getting faster/more reps with what you can do. not sure how to proceed.

My wife just told me to correct her score.. 257, not 157..

Round 1: 120
Round 2: 95 Total: 324
Round 3: 109

My first Fight Gone Bad. I substituted SDLHP w/ just the bar for row and counted those reps. Not sure how accurate that translates to calories on the row.

subbed 30# thrusters for wall ball (no 20# med ball available)

Rd 1: 98
Rd 2: 85
Rd 3: 78
Total: 261

45/M/6'/180

FIGHT GONE BAD AS RX'D

20 POUND WALL SHOTS/10': 32,28,24.
75 POUND SDHP: 21,19,17.
20" BOX JUMPS: 21,20,21.
75 POUND PUSH PRESS: 35,28,26.
2 POOD KB SWINGS: 20,17,15.

TOTAL: 344

THE LAST TIME I DID THIS WOD I WAS ON 3 HOURS SLEEP...I SUCKED BIG. WE SLEPT MOST OF LAST NIGHT...GOT ABOUT 7 HOURS SLEEP. FELT VERY DIFFERENT TODAY. HAD TIMER AND COUNTER BUDDIES TODAY ALSO TO HELP.

SUBBED 2 POOD KB SWING FOR THE ROWER.

FELT VERY STRONG ON THE PUSH PRESS TODAY.

SWEET HOME ALABAMA

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I have to say I am still in awe of Gillian's video......then to find out her new PR is under 12 minutes is very humbling. (post #308 yesterday)

But then again the efforts of everyone here are awesome. Just surviving some of these "storms" is an accomplishment.

COMMENT # 115 KELLY MOORE

DAS BOAT!! THAT SOUNDS FUN...I WISH I COULD GET IN ON SOME ACTION LIKE THAT!! DRY ARIZONA.

LIVE IT WILD!!

ROBERT S.
TUCSON, AZ.

27/m/177

25# db thrusters, rest as rx'd

thruster: 28/16/16
sdhp: 18/18/17
box jump: 21/20/17
pp: 20/16/16
row: 10, 10, 11

total: 254

m/32/165

Wall Balls - (22lbs to ~9' target)
SDLHP - (As Rx'd)
Box Jumps (18.5")
Push Press (As Rx'd)
Row (As Rx'd)
Total - 306

age 18 bw 170
i am so pissed off. i was up 3 on my pr for my first round then i really started to feel the fatigue in my back. i did 27 my second round of wallball then it just really cramped up. i did 4 sumos, yes, 4, then 11 box jumps. i had to stop after 15 push presses. i will do this some other time.

good job brian t on a pr. that much closer to 300!

M/32/5'11/198

My score was lame - 222. Totally wrecked from Linda...

#60 T&M. - I agree. It would be kewl to get
some crossfit music playlists.

Coach I feel fitter than I ever have. Real Big Props. I'm about three months in and I can't wait for my one year anniversary!

bw 165

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

100 + 95 + 83 = 278

First time for FGB, I scaled it.

28 25 27 | 10# wall ball
16 13 15 | 45# sumo dl high-pull
16 19 18 | 14" box jump
15 14 15 | 45# push press
9 10 12 | row

252 Total

Heart rate was >= 180 bpm at the end.

M/36/6'3"/172.5#/xfit since 8/22/2008

David
M - 33 - 5'10" - 179# BW

DROM warm up

WOD as rx'd: 234 - PR

Post WOD: Burpees x 6

WOD on 080319: 214
WOD on 070927: 227
WOD on 070821: 191

Round Breakdown
1 - 21, 21, 19
2 - 16, 13, 14
3 - 16, 15, 12
4 - 16, 18, 14
5 - 12, 12, 15

Notes: A little sore and fatigued from yesterday but used a good warm up and just went for broke.

100 day burpee challenge, day 6 completed.

12lb wall ball, 10,10,10
Highpull 75lb 10,10,10
Box Jump 10,10,10
Push press 75lb 10,10,10
row 11,11,11

m/38/190/70"

A couple of days behind and switching to a 5-2 rotation, with running intervals on weekends (PT test coming up). Today, did 8*200m 'sprint' with 90 sec rest, the 4 sets of bleachers, again with 90 sec rest...

200m: 34.3-34.1-36.5-38.8-39.6-40.1-42.8-38.0
Bleachers: 1:24.3-1:23.7-1:28.9-1:20.0

Tomorrow will post Linda results. Tues, FGB.

1st FGB and 3rd CFWorkout since taking over a week off.

232 total: couldn't keep track of separate numbers and had to use a 14# MB b/c it was the heaviest the gym had so I took .5 pt for each rep and then had to use treadmill run for row b/c the row was inaccessible from where I did everything else.

I was wasted when i was done.

I'm a day behind so I did Linda first thing this morning before football started. FGB tomorrow.

m/24/6'1"/225

Didn't have the equipment for this one today so i did the WOD from crossfiteast.com

1 mile warm up
95 lbs -3 Press, 4 Push press, 5 Push Jerk
1 minute rest between rounds
When you cant press any more, push- press, then push -jerk.only.
When you cant push -press any more ...push- jerks only
20 minutes
Finish with 100 situps

FGB Score: 302

Well I guess that would answer thegearjunkie's somewhat rude and pointless question. Keep on rockin' Coach and be sure to take good care of yourself! We love you!

45# thrusters 28/22/15 = 65
Sumo DL HP 75# 15/12/12 = 39
Box Jump 22" 19/15/16 = 50
Push Press 75# 12,11,12 = 35
Row 9, 8, 9 = 26
Total: 215

#30 Mark

Well said. What an inconsiderate JO. Having said that, I loved reading Coach's response!

As to the part of some of the high profile CF'ers not posting to the HQ discussion, it appears many of them are tied to affiliates and many maintain their own websites and blogs. Again, it isn't that people are losing interest....quite the opposite actually....

#84 Steve

I read part of that dudes blog and it is apparent that he is one of those guys...if you say white, he'll say black. The guy appears to me to be looking for something that he can't find. Strength training, CF, strength training, CF, yoga... Seems he can't find what he is looking for. He is definitely not a CrossFitter. Thank goodness!

Tomorrow: 54 Hole Challenge at the beautiful Hecla Resort in Hecla Provincial Park (Manitoba). Can't see doing a WOD after that....
Now it is time to hit the range to see if I can still hit a ball after this past week of WODs!

That workout kicked my ass. My lower back was getting very sore during the SDHPs.

I don't remember the number breakdown for the exercises because I am at work right now and don't have my little workout book. But I do remember the overall total.

Total: 323

Did SDHP 45 lbs instead of row (row machine located on different floor at the gym). And I wore a 20 lb vest. That slowed me down a bit but that is no excuse. My previous total was 361.

Now I hurt all over even more. Thanks Crossfit!!

337

m/39/6'3"/200

First FGB, 298...

29/m/5'11"/195

my back was cramping so bad that I could hardly do shin to chin on the SDHP.

Sub'd burpees for rowing. Not happy with my score.

20# WALL BALLS 33,20,17
sdhp 75# 30,20,20
20" BOX JUMPS 23,17,20
PUSH PRESS 75# 22,25,20
BURPEES 14,11,11

SCORE 303

COACH IS THE MAN

Love FGB subbed MU for rowing

M/29/220/6'1

Total: 174

Eternal shame. I'm a disgrace to my branch!

All as Rx'd however that kinda hamstrings you when you can't line everything up all pretty like a CF gym can.

Made my field expedient basketball medicine ball today, about 25lbs (otherwise it would have been too squishy).

So I had to run outside to throw it at the T-wall barrier, that took about 15 secs to do and another 15 secs to run to the bar and box and about 10 to the rower which I put a fake "out of order" sign on to save it for myself. I coulda done much better if it was all stream lined right next to each other.

I never rowed for cals before and at 10 damper setting you really have to hall off on that F'n thing to get any cals!

I have a fun field expedient modification for FGB...with kettlebells:

1. Field expedient wall ball thrown at T-wall
2. 1.5 or 2 pood SDHP
3. T-wall barrier jumps
4. 1.5 or 2 pood Push Press(crushing with 2 hands)
5. 1 or 1.5 pood swings (Russian swings of course)

Huh? What do you think? We could call it a Russian girls name..."Natasha" Huh? Huh?
Maybe "Red Damn Gone Bad" or "Red Storm Rising?" Huh? I like it! That's a Charlatan 6 original, you can't steal that Gym Jones! Copy right Charlatan 6!

I really want to read both COL McCoy's book and the book about him. I read "No True Glory" and it was a very well written book (I could see the Phantom Fury Air Strikes from my OP as an LT) I'm nowhere near Battalion Command but I wish I had read "Company Command" and "Taking the Guidon" as an LT instead of a couple months before taking command.

I would never insult you like that Coach, but it is nice to hear from you every once and awhile. I was grinning like a Cheshire Cat when you emerged to defend your name and let thegearjunkie have it. I'm very happy you are doing so well expanding the Crossfit Nation! We are honored by your efforts to help us all.
Thank you,

Charlatan 6 OUT!

I came into the Army Reserve center early to set up FGB for whoever wanted in. I got 5 other guys who have never done CF to give it a shot. We warmed up with 20 pushups, 20 Tuck Jumps, and quick 100m run.

Once we started, everyone was humbled by the routine. Every time I do FGB with new soldiers, I always get the question, "We have to do this 2 more times?" after the first round.

Loved it! Though, a detail kicked us out of our AO so, I couldn't finish the last 4 exercises of the third round.

Even without the full third round, I hit 207 and know I could have hit 250 for the full workout. That would have been a huge PR of 13 for me, but oh well. I'm sure I'll do it again next week and get that PR.

Coach, there are more CrossFit converts coming your way.

25/M/5'10"/168/6mo.CF

This was unbelievable after two killer days. I was so sore but 1,2,3, go. Finished it. I swapped striking on heavy bag for rows as I did not have row machine, and I have an MMA fight coming up. Thanks Crossfit for all the help and inspiration. My cardio, endurance and explosive power shoudn't be a problem after training with you.

I did not keep count sorry. I went hard and fast but found myself not able to keep count and just kept going. I will work on that. Felt great though.

Oh, and we subbed burpees for rowing.

as rx'd:

272

so sore from yesterday!

FGB Total on June 25 = 270
FGB Today = 326
BJs on 18" and 50# on SDLHP and PP.

Anyone in the Cleveland area wanna crossfit shoot me an email.

m/36/1.96m/102kg

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (70)
Sumo deadlift high-pull, 30 kg(37)
Box Jump, 20” box (38)
Push-press, 30 kg(38)
running (in total 250 calories)

total 183 + running calories?

CF since june 2008
the Netherlands

Second full FGB, pukie chased me the whole time and my hands wouldn't quit shaking for 15 minutes afterwards but I set a PR so it's all good. Score 364 as RXed.

Wow, another humbling Crossfit experience! First time for me on FGB:

167

pretty darn low looking at the other scores, but hey, lots of room for improvement right? Tried to only count accurate reps.

Wall ball (17 lbs): 20-15-15
SDHP 75 lbs: 17-15-15
Box Jump: 20-19-20
Push Press 75 lbs: 14-10-15
Rower: 20-17-15

1)91
2)76
3)80

FGB Total: 247

Subbed 20lb dumbell thusters for wall ball and jumping pullups for rows.

175

Thrusters (50 lbs) 28-28-26
SDHL (75 lbs) 26-27-25
Box Jump (24 in) 30-30-34
Push Press 37-40-39
Treadmill Run (10mph)

First time completing this WOD, so I don't have anything to compare my numbers to. Obviously subbed Thrusters and Treadmill for Wall-Ball and Rower. Very challenging workout!

as rxd........311..jb

193

Med ball was 7kg, largest at my gym... gotta get to stuffing a basketball with some sand.

As Rx'd, 310!!!

PR by 21 reps. First time over 300!

273 as rxed

Lol jk had to have a bit more rest than rxed probably 30 second rest between each station and I stopped for about a minute or two because someone asked me about cf. Probably would have had less box jumps on the last round..overall pr by 50.

First time FGB. Subbed 20lb ball for 15.4lbs (heaviest available). Very sore from Linda!
324

As rx'd

bw:168

239

Like most others on the board, my lower back locked up from Linda somewhere in the second round. Can't wait for another bench mark WOD tomorrow!

Steve

24/m/5'11"/189
349 as rx'd...PR by 49. Shooting for 375 next time.

FGB
260

First time FGB. Almost died from Linda yesterday it seemed. Luckily I held down my pre-workout meal (unlike yesterday). Subbed thrusters with 35# DBs for wall ball. Subbed DB Swings with 45# DB for rowing. I seriously had to convince myself not to quit after the first and second round. I seriously felt like just dropping.

Finished with 240 on the dot.

Side question... What kind of pre-workout meals are you guys eating? I'm still eating the same types of things like I did before my BB workouts. (i.e. oats and beef or... tuna and brown rice.) Do I need to go to something lighter like a protein shake and an apple? I dont want to have such a heavy stomach while I am getting my ass kicked.

37yom 208#

436 total fgb

as rx'd,
subbed 20 lbs wall ball for 35 lbs thruster dumbell
about 1 mn rest between each set

22-20-17 * 16kg 35lb thrusters dumbell
20-15-15 * 34kg 75lb sumo DLHP
20-20-20 * 50cm 20" box jump
20-15-15 * 34kg 75lb push press
14-15-16 * row

total 264

last time about 250

2nd time for this WOD: 319 (PR by 42)

rd1 rd2 rd3
28, 21, 20
22, 15, 18
18, 17, 18
24, 21, 21
30, 25, 24
___________
122 99 98

m/45/5-8/150

30/M/180

Subbed burpees for row: 253. Not pretty, not even close.

M/38/5'6"/190

OK - so Linda completely fried my lower back.

I subbed a 5 Kg medicine ball for the 20# - biggest gym had. Time to get busy with a razor and an old b-ball.

Instead of 75#, I did everything with 80# - gym has pre-made bars... easy to grab and go.

AND, there was no way to blow all the way through as prescribed and not barf - for me anyway. So, when I needed to rest, I rested. Hopefully, as I do this, it'll get easier. First month of xFit (I think... it's all been a bloody blur. :) )

WB 31/23/30
SU 19/14/13
BJ 27/28/27
PU 12/14/15
RO 12/12/12

Total... 289. But really, should be some fraction of that for all the rests and the wussier wall ball.

Going to go lick my wounds now.

28/m/192

wb @ 23lb.: 23-18-16
sdlhp: 24-20-18
boxj: 20-20-18
pp: 25-27-24
row: 18-17-17

305 total, pr by 26

made up linda from yesterday. will do fight gone bad tomorrow, and whatever tomorrow is, tuesday

both of us just did as much as we could. no rhyme or reason to scale, just the highest number we thought we could do

Stephanie f/146/5'4"/26

155# Deadlifts
70# Bench Press
75# Squat Cleans

26:45

Wendi f/142/5"8"/28

185# deadlifts (round 10, 9, 8) 175# deadlifts (7-1) (had shooting pains down my leg)
85# bench press
85# squat cleans

38:05

Greenville SC

F/41/126
Total—219

#16 Wall ball (24/23/20)
55.5 SDHP (15/14/13)
20 box jump (19/13/12)
55 push press (12/12/12)
Row (10/10/10)

Used #16 ball instead of women's #14—oops. Wall ball numbers really suffered. It is always by far my highest scoring exercise and it was off by about 30.

Does anyone else feel like the "Filthy Fifty" is about to rear its ugly head for tomorrow?

subbed pullups for row.

1) 24, 18, 23, 18, 20
2) 19, 12, 20, 15, 17
3) 16, 13, 18, 15, 19

Total: 267(PR by 27)

First time at this one. Used only the bar for sumo squats and push press and it still hurt. Did entire workout in 25 minutes.

Subbed double unders for rowing. Otherwise as RX'd 257

Fight Gone Very Bad!

Wall Ball: 31, 30, 18
SDLHP: 22, 18, 10
Box Jump: 15, 20, 14
Push Press: 19, 18, 12
Row: 22, 20, 14

Total: 283

The tank ran dry on the last round. Next time I will break 300!!!!

M/31/5'4/150
Rowing machine did not have a claorie counter, so 194 otherwise as rx'd.

Wow, tough one today, even scaling, but I feel good. That blog noted above really seemed nothing more than a rant; there was no scientific evidence provided for any claims made. I quickly dismissed it.

On the note of blogs, I just started one and put in a plug for Crossfit.

http://nikchapapas.typepad.com/nik/

I liked Coach's response on all the behind the scenes work that this takes. While I hate to see the man having to work so hard, it makes me that much more grateful in what he has accomplished, and the charge to us is still free! I hope he's having fun while putting in so much effort.

My back was screamin after this and on top of that, I took a shower and then like a dummy, right afterwards, I put Bengay on it. OUCH! Open pores and Bengay, not a good combo. Let's just say I had two showers. hehe

M/28/206/71in

FGB= 195

I thought I did good until I looked at everyone elses numbers. More moto for next time. This was the first time doing it and my back was yelling at me the whole time.

Coach: Thank you so much for your dedication to this GREAT endevour(sp). It means a ton to all of us to know that this is one organization that we really do come first. Thank you also for the kind email you sent me. I am the sailor from Iraq that wrote saying I wanted to go EOD and had lost 30 pounds out here. Well, I have now lost 40 pounds and the desire for EOD burns more and more everyday. You are an inspiration and maybe one day I will give back to my community by becoming an affiliate. I would really like that.

MA2

Ran 4.2 yesterday gym closed due to hanna

Subs
Wall ball 15lb
Push Press 89lb
SDLHP 70lb KB

Round 1-- 103 20cal= 123
Round 2-- 91 17cal= 108
Round 3-- 73 16cal= 89

Total 320
Done outside at storage unit. Hot!

Anybody out there on Famara? My mom's a 56 y.o. breast cancer survivor and wants to get into CrossFit, but she says the meds (Famara) that she's on make movement so difficult that she's not sure how to scale things, or if scaling would even work.

Anybody have any thoughts?

35/M/170#/6'0"

WU: stretching/OHS/pullups (light)
WOD: FGB (w/ 20#x2 DB Thruster sub for wall ball)

282

This was my first time doing this with a C2 rower - usually sub burpees. Burpees have proven to be a very comparable sub for me vs. calories on the rower.

This was my first attempt at FGB and I had to make a few mods as I dont have all the proper equipment.

Insead of wallballs, I did thrusters with a 16kg KB.
Instead of the SDHP`s with a bar, I did a SDHP with a 24Kg KB.
Insead of a box jump, I did double unders. (Box jumps would have been much easier!)
Instead of a push press, I did KB swings.
Row. I rowed as RX`d :)

My total was 210. I`m not sure if that`s good or bad because it`s my first attempt and I`m sure the fact that 80% of it was modified also skewed my results.

Anthony (M/29/168)

424 (PR)

Pretty low today. Came in at 216.

I made an improvised medicine ball with an old gym bag, 20-lbs of weight plates and a bunch of towels. The problem with it was that the weights were shifting around inside it, so I had to re-adjust my hold on it after every catch, and it didn't bounce off the wall like it's supposed to, so I had to move forward to catch it, or miss it after every throw. Slowed me down a lot.

I also subed hang power cleans for push presses, since my shoulder still disagrees with being pushed overhead. Did burpees instead of rows, too.

Still fun.

41/m/5'9/175
first time doin fight gone bad
wall ball 89
sumo dl hp 69
box jumps 93
push presses 81
row 51
total 381
was wondering how this stacks up

M/40/183

WB: 31/26/21
SD: 26/22/20
BJ: 20/15/15
PP: 30/25/15
R: 20/15/15

Total: 316

About 20 points below my PR, but I put it down to having an accurately-measured 10-ft wall mark and a full 24-inch box to jump on, instead of estimating a throwing height and jumping up on a bench. The extra few inches make a big difference. Looking forward to a new PR of over 350 on Sep. 28.

More better faster

subbed 30lb db thrusters for wallball 17,10,8
sdhp 75lb 14,10,10
subbed du's for box jumps 30,30,20
push press 75lb 12,12,14
subbed jumping pullups for row 20,17,17
total 241

310 total, clock running (17 min)

Wall Ball (23 pound ball) 25-17-15
SDHP (75 lbs) 18-12-11
24" box jump 17-12-10
Push Press (75 lbs) 16-9-10
Burpees 13-10-10

205 points total. What a workout. Must improve my conditioning. Can't wait for tomorrow. Muscle ups tomorrow?

M/5'11"/165
254 I don't know why I suck so bad on this one.

Steve
M/46/172

Completed but no count. Can't get all gear in close enough area. Great work out!

Jodi (F/29/110)

Total: 252 (PR at this weight)

j/29/185/6' n/28/124/5' jason 223 / nina 185 sub,55lb sdhp and pushpress and we both subbed lowering rings 3' from the ground laid down and pulled up in a rowing motion, no rower yet.

as rx'd:

pr of 271
i'll take it, but never satisfied

30yo M 175lb 5’10”
CFWU x 3; 10 pull ups, 10 ring dips per round.
Sumo deadlift high-pull 45lbs x 5-5 Push Press 45lbs x 5-5.

Wall-ball, 20lb ball, 10 ft target: 20-20-18
Sumo deadlift high-pull, 75lb: 15-12-12
Box Jump, 20" box: 15-12-12
Push-press, 75lbs: 15-15-15
Row (Calories): 15-14-12
Total: 222
Foam roll after
Compared to 080625: 206

as rx'd

pr of 271

i'll take it but never satisfied

m/35/201/71"
Nice WOD for a day after Linda.
Sub- Wall balls w/ Thruster
Row w/ Jumping Pull-ups
Total score 225
Garbage by personal standards.

Fight Gone Bad:

12# wall ball, highest I have: 33-30-30
75# SDLHP: 21-20-20
Box Jump: 22-21-21
65# Push Press: 20-21-21
Burpees: 12-12-12
Total: 316

Previous on 6-25 was 324, however I increased SDLHP and Push press by 10# each.

And cross fit does not make you stronger???

Real sore from Linda but pushed through the fight as that is part of what I prepare for.
If I fail here, then I may fail in the real world. That could have devastating consequences.

31/F

289

12lb Wall balls to approx. 9ft
55lb SDLHP
55lb Push Press
18.5" Box Jump
Row for cals.

Scaled:

3 Rounds - 1 min. at each station.
1 minute rest between Rounds

DB thrusters - 2x5 Lbs
SDHP - 25 lb Kettlebell
Box Jumps - 12"
Push Press - 25 lbs
Incline Row - Lvl. 7

Points = 332

as rx'd with 45# sdhp sub for row

WB 22/21/19
SDHP 75# 15/9/10
BJ 20" 18/15/17
PP 75# 17/16/14
SDHP 45# 22/14/13 (7/5/4 calories)

Total 209
Knee still holding up.

m/24/6'1/215

as rx'd

R1: 127
R2: 101
R3: 97

total: 325

#64 Coach

You and Lauren are dong one hell of a job manning the bridge. Maybe a promotion to Admiral is in order.

Grateful that I was granted permission to come aboard 3 years ago. It has changed my life.

Subs Gone Bad!

Three rounds of:
Thrusters, 45 pounds (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sumo deadlift high-pull, 45 pounds (Reps)

Score = 308

307

wall ball 20# 24-14-12
sdhp 75# 15-12-10
box jump 20" 15-11-09
push press 75# 14-10-11
sdhp 75# 10-5-10 total 187

Second FGB ever.... Much better than last time (153...)
Push Press 18-14-12
Box Jump 15-10-10
SDHP 11-6-9
Wall Ball 14-14-15
Row 11-10-12

Total 181 Baby!

not rxed, gym in reno's
what I could do

WB #22 = 71
shdl #70 = 50
Box #18 = 67
PP #70 = 70
Burpies = 38

Total = 296 not great...shdl killed with my back so stiff from the DL Sat.
Sub of Burpies was no small task could have really gone for the row.

not rxed, gym in reno's
what I could do

WB #22 = 71
shdl #70 = 50
Box #18 = 67
PP #70 = 70
Burpies = 38

Total = 296 not great...shdl major pain in the lower back; so stiff from the DL Sat.
Sub of Burpies was no small task could have really gone for the row.

subbed KB swings for rowing

318. back really, really tightened up during SDHP. don't know if its the creatine ive started to take or not...

Wall Ball 19-15-15
SDHP 15-10-10
BJ 18-16-10
PP 28-13-20
Row 16-13-15

Total: 233 (2nd FGB)

080825: 196 (1st FGB)

Switched rower for a run on a treadmill.

305 exactly 80 reps under my PR. Felt weak today. I believe that the carbs depletion is a big part for the lack of "gas".

Ottawa, Canada

Wall Ball = 35,30,30
SDLHP = 18,14,12
Box Jump = 30,26,25
Push Press = 13,11,8
Squat Thrust = 14,14,11

Total = 291 [pr] last time =267 COOL!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) (Sub Thrusters w/ 40 lbs)
Sumo deadlift high-pull, 85 pounds (Reps)
Box Jump, 20" box (Reps) (Used Bench)
Push-press, 85 pounds (Reps)
Burpees

Total: 222

m/38/6'3"/220

-subbed wall-ball by throwing a 20# dumbbell in the air and catching it- 65 reps
-SDHP 75#- 50 reps
-20" box jump- 60 reps
-push press 75#- 47 reps
-i did not want to do more SDHP's, so i subbed rowing w/seated rows 100#- 70 reps(30 calories?)

total- 252

2 long hrs singles tennis in hot fl sun this morning

eve:
FGB
14# wall ball hitting 9 ft target -76
sumos-75# -34
box jumps-24" -41
push press-75# -36
burpees -34

total: 221

I'm tired. Will treat myself w/ Breyers before bed. I deserve it.

M/47/190/5'11"

297 with Burpee sub for Rowing.

43/6'1"/185

linda as rx'd: 26:39

deadlift 275
bench press 185
cleans 140

bench pressing better could get me down around twenty minutes i think. one MORE thing to work on.

@30 Thegearjunkie: SOOoooooOOoo off the mark on that one.

I've never met harder working people than Greg & Lauren Glassman and their crew. Up before the sun taking care of business for all of us. I've seen it with my own eyes.

They do lots of behind the scenes stuff that you and I don't even know about.

No selling out going on there. Not a bit. Couldn't be farther from the truth.

I believe Greg and LJ should be the richest people on the planet for what they do. They're changing lives every single day. They could EASILY sell out if that's what they wanted but it's not. I don't see that ever happening. EVER.

Fight Gone Bad (Buttercup version):

Three rounds of:
Wall-ball, 8 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 23 pounds (Reps)
Box Jump -- Step w/2 purple risers each side (Reps)
Push-press 23 pounds (Reps)
Row -- Total Gym -- 2nd from bottom setting (Reps)

1st Round 104
2nd Round 101
3rd Round 93
298

Buttercup Fight gone bad: 298

I gotta agree with ANYC on this. There is more than meets the eye.

I have seen the promise land, and it is filled with free and low cost content for all.

There have been chances to sell out, to be sure, but because Lauren and Greg care more about us and the staff then themselves, CrossFit has stayed pure to it's spirit. Sorry that people are missing that.

WB - 30/29/28
SD - 26/25/21
BJ - 35/27/23
PP - 23/20/20
RW - 21/19/24
Rds-135/120/116
Total = 371
Thanks for the coaching Savs & Rob C...

f/142/31

First FGB and still sore from 'Linda' yesterday. I went in right before the gym was closing so it forced me to watch my rest periods (even if I didn't want too..lol). As rx'd except 45# for push press.

WB 30-33-36
SDHP 21-24-22
BJ 31-45-45
PP 15-15-11
Row 13-13-13

Total: 367

371 RXD

New PR... I felt pukie on the 3rd round Wall-ball :)

Anthony Bainbridge, WOW, nice frickin' work man!

And T. Frazier, too, I would have loved to have been witness to 45 box jumps in 1 minute, you must have been a blur. Well done!

Fight Gone Bad was a killer,
My version
Wall Ball 37 33 24
SDHP 95lbs(I hate these) 14 7 10
Jump over play table 15 10 15
Push Press 95lb 20 15 15
Kettle dumbell swings 45lb 18 20 10
this is it , I feel I could have done better, but at least I can PR next time.
190lb 28 yr male
aka Tito

#105 Tanana

I'm not certain that Justin saw your query about using the elliptical, and he may have a different explanation for his comment, but he's spot on with his advice. Of all the "aerobic machines" in a typical globo, this is by far the most worthless. I realize you've been using it for years, and I'm also aware that folks gravitate to them because of their joint-impact avoidance. However, most folks also bounce on these, and this is evident as you watch their heads bob up and down. This is an indication that they're shifting weight from side to side as they push, and this weight shift uses body mass and gravity to 'cheat' the exercise.

If you really want to continue using the ell, I suggest watching yourself in the mirror or your shadow on the wall to prevent this motion. Once corrected, you'll find your physiology is similar to riding a bike in that you never fully straighten the leg on the downward stroke. You'll feel it in the quads too ~

However (and this is a big however) I remain a huge fan of the ERG and think it's the best $800 I've ever spent. If you don't have access to one, try to find a gym near you that has one. Another option is to locate a local rowing club and see if they have a used one for sale. Finally, Ebay typically has a few available.

I didn't wanna jump in, but I also wanted you to have your question answered.

Good luck!

Now go get wet and sandy!!! (quote from "Lone Survivor")

age 42
bwt 219#
3 rounds:
Wsll Ball: 35 reps each round
SDLHP: 25 reps each round
Box Jumps: 25 reps each round
Push Press: 25 reps each round
C2 Rower: 15 calories each round
Had to alter workout do to working out by myself and having a hard time keeping up with the time.
Finished at about 28:12.
almost two minutes slower than last time, four pounds heavier also.
total: 375

As RX'd

200

did this for the first time...holy crap...
The deadlift strength workout three days ago + linda yesterday did not help.....not...one....bit.

17/m/170

45lbs bar thruster- 33 18 25
75lbs Sumo DL HP - 12 10 15
Box Jump - 26 23 22
75lbs Push Press - 15 20 20
Row - 18 18 22

Total - 297

Soo close to hitting 300!! grrr.

CFWU x3 (barely since I DESTROYED from "LINDA")

14# medicine ball-rear hitting 20# ball each rep
55# summo DL HP
Box Jump 20"
55# push press
Row

TOTAL: 248 PR by 8 form the last time we did this...June I think.

TOODLES! :)

m/34/70/190

323 poor effort, no row machine, subbed w/med ball cleans.

As RX'ed, 350, and it did NOT feel like a gun fight. It felt like a good work out. I love CF as much as the next guy/gal, but come on COL McCoy, don't use your rank and status to impress your work out buddies. I do not normally post but the BS flag has to thrown on the COL's use of his military credentials to help sell the CF koolaide. CF is the most effective well rounded training program that develops great athletes, however, CF virtues should not be compared to the virtues of soldiers/marines/sailors/airmen in combat. Lets not forget that at the end of the day we are talking about a work out program.

please let it be diane tomorrow.....please

286, broken down 122 88 76. 51 off of PR Started bonking hard in the middle of round 2. I'm not sure if it's from knee surgery or Linda yesterday. Yeah, probably both. as usual, subbed jumping pullups for row.

Total pts: 251

Accidentally did the first round with 95# for the push press and SDHP. More box-gym-blues wasted a ton of time. This one gets real tough really fast.

299

Subbed double unders for Row

I got a good PR on Linda yesterday, but today I'm feeling the pain of day #9 on the metabolic diet's assessment phase. Really felt gassed more than usual in the second/third rounds today!

Last time: 307
Today: 315 (PR) but felt worse!

The big difference was points gained on the rower over last time...

WB/SDHP/BJ/PP/ROW
30/24/29/30/18 = 131 - went out a little too hard!
24/15/18/20/15 = 92
21/14/20/20/17 = 92

WB/SDHP/BJ/PP/ROW
30/20/13/29/8 = 100
25/18/15/23/10 = 91
23/16/15/20/10 = 84

Total WB/SDHP/BJ/PP/ROW = 78/54/43/72/28

TOTAL REPS = 275 (PR)

Last time was 257

Could have done better on the box jumps and push press. Next time!

Whooo hooo, CrossFit tomorrow from weekend rest :)

Subs:
wall ball: 12.5 dubbells for each arm
sumo deadlife: 70 lb first set; 60 lb second and third sets. Use 70 lb next time
Box jump: used high bench a little less then 20 in
Push Press: 70 lb each time

WB/SDHP/BJ/PP/ROW
27/12/20/17/20 = 100
21/17/19/20/22 = 91
21/13/22/20/20 = 84

Total WB/SDHP/BJ/PP/ROW = 69/42/61/57/62

TOTAL REPS = 291 (PR)

thrusters--36/20/20
sumos--13/16/20
box jumps--21/25/20
push press--19/22/25
row--15/14/15
TOTAL: 301

up from 289.

scaled back to 30 second rounds

total: 181

FGB 314 (sub 2 pood KB for row), 314

Severe lack on mental toughness. Fantastic workout all the same. Paul

40lb thruster
40lb sdhp
~24" box jump
40lb push press
row

86 + 88 + 89 = 263

376

Watch out ThreeRivers CrossFit.

38/M/176/6'1"

FGB as rx'd

WB 32-25-21
SDHP 28-25-23
BJ 22-17-20
PP 25-23-20
ROW 16-12-12

Total: 324 (PR)

Joe, #241, Have to disagree with you wholeheartedly. I spent 6 years infantry in the Corps, and 14 yrs. as a firefighter, and I find the crossfit ethos of not giving up, pushing yourself beyond your limit, and ignoring your personal discomfort track very well with and help to build the resilience needed when under "hostile" conditions. That is, if you drink the kool aid and push it to the limit every time. Just my 2 cents, take it or leave it.

Did this one with santoguapo! Messed up on the time in the first round (70 seconds instead of 60)

F/38/5'6"/140

(15# DB thrusters, 50# SDHP, 18" box jumps, 50# push press, unanchored sit-ups)

Rnd 1: 27/25/19/19/36
Rnd 2: 20/17/16/16/30
Rnd 3: 26/15/16/15/24
Total: 321

M/40/5'11"/185

(18 " box jumps, 75# push press, unanchored sit-ups, 45# thrusters, 75# SDHP)

Rnd 1: 22/19/35/20/18
Rnd 2: 22/15/28/18/15
Rnd 3: 20/13/27/15/17
Total: 304

Subbed a 12 lbs ball.
Totals 70, 75, 73
218
2nd day of cf. I'm fried.

Did this one with nutfam and she messed up on the time! (70 second "minutes" in the first round instead of 60 seconds)

(75# SDHP, 18" box jumps, 75# push press, unanchored sit-ups, 45# thrusters)

Rnd 1: 25/14/13/30/15
Rnd 2: 15/12/9/14/10
Rnd 3: 12/12/11/18/10

Total: 220 (dismal)

Fight Gone Bad: 216

Followed that up with "Linda" (25:10)...First time doing both those WOD's. I'm not going to be able to move tomorrow though.

actually happy i woke up early and did this before church.

- 45lb bar thrusters for wall ball, release and catch bar about 6 inches higher than hands.
- 95lbs for sdhp
- 22 inch box
- 95lbs for push press
- 5 jumping jacks for 1 calorie

210 total. down 30 from last time. but up on weights....and after linda, im surprised i could move....much less do fgb less than 24 hours later..

Vance

37M/5'10"/165#

Warm-up: 3:03 row (723m); CFWU - 1 rnd; Burgener WU.

As Rx: 304 (118 + 99 + 87)

Cool-down: foam roll.

Wall-ball squats to 11-inch box. Box jumps to a 22-inch box. Missed PR by 65 points! This is my 5th FGB and worst score. Gave it my best effort despite feeling like crap going in. Linda beat me up pretty badly yesterday (body sore, esp. low back - makes me think I was bending my back on the DL) and I may be getting a cold. Those are my lame excuses anyway.

M/38/6'5"/263

Completely fried after doing a scaled Linda yesterday, and hurt my shoulder/trap too somehow. Scaled this one to a 1.5 mile walk around the lake with my 6 year-old son and asked him how I could be a better dad. Being there for our family and kids....another great gift from crossfit.

Another Canadian Hero died today in Afghanistan.
RIP Sgt Scott Shipway
You were a good man

We don't get to see all of the Glassman's hard work and effort. We don't get to thank them, face to face, for staying up late, traveling long hours and missing out on a little thing called "time off." Like so many CrossFitters, Coach and Lauren put others first, and work their butts off to give us something that they can provide. Thank you, Coach and thank you Lauren. You have given us something wonderful, something that is different for each of us. In my case, I will not become my mother (bless her wonderful heart). You have given me the arena to take control of my physical health. Thank you.

#241 joe

I want to first thank you for your service in our military and as a firefighter. You deserve much respect and a voice on this forum. However, COL McCoy is only one of many military leaders who share this view. Some are friends of mine and do not have the COL's rank but still sell the Koolaid to any and all that will listen. I can't speak from military experience, but I have met some of the finest, most committed people while training CrossFit. I do think it attracts men & women of a "different cloth". I have all three of my daughters doing it and they are all under 7yo, b/c I like the fitness, values, and the "stick-to-it-iveness" that CrossFit in-grains; it will take them to the next level in life!!

"FIGHT GONE BAD"
Three rounds of:
Wall-ball, 15 pound ball (heaviest I have), 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Bench Jump, wt bench(Reps)
Push-press, 75 pounds (Reps)
Row (on Total Gym--counted reps)

First time with Rx weight- 248 reps

M/23/168 lbs

"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)
Subbed Burpees for rowing

Round 1: 20/32/37/33/15 = 137
Round 2: 14/22/25/21/10 = 92
Round 3: 13/20/26/18/11 = 88

Total = 317(PR) by 9, previous FGB score 308

18 lb. Wallball
75lb. Sumo deadlift high pull
20 in. box jump
75 lb. push press
Burpees (ugghhhhh Burpees!)

25-15-15-15-9
15-10-12-11-6
16-11-13-11-6

Total: 190 (Better than last time, and breaking 200 next time will feel goooood)

subed a 12 lb med ball

70/75/73

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps);24,22,16
Sumo deadlift high-pull, 75 pounds (Reps) 10,11,9
Box Jump, 20" box (Reps): 12,10,10
Push-press, 75 pounds (Reps): 12,11,8
Row (Calories) Splits: 17,16,12

200 Total points. 2 fewer than last time, but I think I was negatively affected by elbow tendonitis.Time pressure intense in this WOD, making keeping track of reps a problem. My strategy was to allow a full minute for rows (allowance to get to machine), but took it off rest time (except for last round, which I just ended when buzzer went off). I did much better on wallballs, should do better next time.

As Rx'd. Forgot individual scores at gym.

Total: 251 (1st time so a PR technically)

I realize you all just did fight gone bad so my benchmark I reached today may not feel as HALLELUYEAH to you as I feel! (I follow a few days behind main site) but I have to say HELL YA! I got my first double under AND kipping pull up in my warm up today.

I thought I did well, but after looking at all these scores.

215

Scott/Jay, I am also a pusher of the CF koolaide as far as a work out program goes, but i get a little annoyed when folks in the military (especially those with some rank) compare a work out program to real military virtues, mainly b/c no amount of reps,weight etc. can compare to the real deal, and most guys that are in the service and doing the deed in hard places are not CF'ers they do what they do b/c they are warriors, and there is no cert, WOD or PR for that, just the real deal. My annoyance comes from seeing a USMC COL who should know this as a combat leader, talking like a run of the mill motivational speaker selling a product. But hey, that is his deal, i am just here for the effective physical training and lively posts!

Day 6/100 for the HDBC

First time doing FGB, wayyy harder than I thought it would be (I'm sure Linda didn't help)

Rx - 112

M/23/150 GregAWu

Row - 17, 16, 14
Wball - 16, 20, 15
SDHP - 15, 17, 15
Boxjump - 20, 20, 20
Pushpress - 18, 17, 18

Total - 258 (less than PR - alot)

Blegh, totalled by "Linda".

day #6 of burpee challange

Fight gone really bad, sub'd burpees for rowing.
felt horrible, but kept going. Didn't keep score.

Thank you for all yor hard work Coach, hope to see you soon at a Level 1 certification

Crossfit Purdue

Sub 75lb thrusters for Wall Ball:
George: 302
Tom: 359
Caleb: 275

Sub 45 lb for wallball, push press, and sumo:
Ryan: 290

Today was Ryan's first day. We're trying to get him hooked.

304 as rx'ed

when will monday's be posted. Are the coaches watching football?

I did the Level 1 cert at one world (www.crossfitoneworld.com) today. Freddy and Tonny and Nichole and the rest of the crew did a great job. I was very impressed. You guys rock.

31/m/186

WB: 26, 25, 24
SDHP: 23, 20, 16
Box: 20, 17, 16
PP: 30, 30, 31
Row: 17, 16, 17

Total - 328 (PR)

WBall- 30, 24, 20
SDHP- 28, 20, 19
Box Jump- 22, 22, 21
Push Press- 24, 20, 18
Row- 17, 14, 14
Total- 313 a +12 improvement

Kind of shocked that this wasn't a much worse showing, much less an improvement (body is wrecked from Linda). Lot of room for improvement, definitely in box jump, and in push press (second round plates slid off cause I didn't put collars on). Pretty thrilled right now, my low back, not so much.

37/6'2"/195

As Rx'd: 320

Whew. The last three workouts have been brutal in the order they were perscribed.

WB - 25,20,15
SD - 21,17,14
BJ - 20,25,23
PP - 20,14,14
RW - 17,16,20

103+92+86
Total = 281

26/m/157
Previous FGB was 269, but was better timed less rest time, more representative of what I can do right now. Although I know i could do better if I didn't have to count.

WB: 32,19,15
SDHP: 15,11,10
BJ: 33,25,27
PP: 11,10,10
Row: 18,12,14

Total: 262

12lb wall ball (largest at my current gym)
air squats for row

329

m/36/165

fight gone bad
subbed burpees for rower

last time:216
this time:238

212

Sore as hell from yesterday

21 M 137lbs 5'3"

29m/70"/155

cf w/u x2

As rx'd. No rower so I subbed jump rope reps x .5 for score. It was a last minute sub, should have done burpees.
A great leg burner after "Linda"!!

wall ball - 25/25/23
sdlhp - 17/17/14
box jump - 26/28/30
push press - 25/26/28
jump rope - 62/52/60
total = 457

28/M/168

Not as RX'D

WB- 27lb homemade ball-9 foot throw
Treadmill sub for Row

WB: 28,21,18
SDHP: 12,10,9
BJ: 15,10,13
PP: 8,10,11
Run 30cal-10mph,25cal-9mph,24cal-8/10mph
Total: 244

Looks like the run may have inflated my numbers.

joe

Well dude, you've earned the right to take that view and I certainly am not qualified to argue from that perspective. I'm just happy to be here too. Train hard friend.

339 Total.. sub. elliptical for rows. No rowing machine. Used elliptical at level 19-21 for 1 minute.. divided total calories burned by 3. My body escpecially low back is sore from all the deadlift type movements.. taking 2 days off since I've worked out 6 straight..

Subd 45# SDHP for row. Also did 45# Push aPress rather than 75# - read the workout wrong!

Rd1: 30/26/24/30/35
Rd2: 25/24/23/30/30
Rd3: 25/18/20/30/30

Total: 400

First FGB, loved it. Subbed 1 pood KB swings for row.

CFWU x 3

"FGB":
WB: 27,22,21
SDHP: 23,15,14
BOX: 19,26,21
PP: 19,13,15
KB: 21,20,20

Total: 296
Was very surprised to find push-press the hardest part. Will beat 300 next time.

my gym sucks. I had to use a 10# med. ball for wall ball shots and there was some distance between the rower and weight room. took about 20 seconds to get to rower so I counted that as rest.
311

M/25/165/6'0

Played 18 Holes of golf in the morning. Last time I got 307. My globo gym's wall only went up 8ft for the wall ball shots, however for my Sumo Deads and push presses I had to use 80lbs not 75 so I'll count it!

336 (pr)

I thought that I had done this as rx'd...

But I just compared to my previous PR of 282 and couldn't figure out what went wrong...

I did thrusters instead of push press lol... Oh well fight gone really bad then lol.

subbed thrusers for push press otherwise as rx's

score = 227

m/32/185
Wall Ball 31/18/15
Sumo Row 21/17/11
Box Jump 15/11/13
Push Press 12/11/12
Bike

m/39/5'4"/140

20# wall ball ....... 29 17 15
75# SDHP ............ 18 12 15
20" box jump ........ 17 15 12
75# push press ...... 20 15 15
45# SDHP (for row) .. 21 20 22

Total = 263 (PR by 21 reps)

I really enjoy FGB. It's such a production getting everything set up in my driveway (can't do 10' wall balls indoors). Unfortunately, today it had to be in full sun in the middle of the day. Still improved over last time, though.

Took a solid uppercut to the chin courtesy of the bar (and my own lameness) during the second set of push presses. Was a lot more conscious of getting my head the hell out of the way after that.

Subbed WB for 40# Thrusters and rowing for biking.

40lb Thrusters (sub for WB): 25-16-15
SDHP 75 lb: 13-10-8
Box Jump 20": 20-16-20
75 lb PP: 18-22-15
Biking (sub for row): 20-13-15

Total: 246 (PR by 21 reps)

I feel like I could have destroyed my previous PR by a lot more if ugly 'Linda' had not have reared her head yesterday. I am aching all over. Felt it most in the SDHPs though. Next time.....

joint mobility wu

377

sequence was bj, wall ball, sdhp, push press, row

30 seconds in each station.

Three rounds of:
20# DB Thrusters= 15-9-10
52# SDHP= 10-10-10
Box Jump= 11-8-6
52# Push-press= 15-13-12
Jump rope

Total= 129

65# SDHP and PP; Tuck jumps, Burpees

WB: 27/20/16
SDHP: 22/15/16
Tuck Jump: 20/15/16
PP: 16/14/14
Burpees: 12/13/7
Total:243

#234
thanx for the explanation, Mark... I do use elliptical due to knee injury. And will check my posture :)

Good luck and enjoy!

351

Scaled due to Shoulder injury
16lb WB
32kg SDLHP
BJ 50cm
PP 30kg
Row

Subbed 45# thrusters for wallball:

SDHP - 21 - 19 - 18 = 58
Thruster - 19 - 21 - 16 = 56
Box Jumps - 20 - 19 - 16 = 55
Shoulder press - 19 - 17 - 13 = 49
Row - 12 - 15 - 16 = 43
Total for all 3 rounds is 261

Wow - awesome way to end the weekend!

Subbed 45# barbell thrusters for wall ball.
Subbed running on treadmill for rowing.
Scaled SDHP and SP weight down to 65#.

thrusters: 22, 22, 16 = 65
sdhp: 13, 11, 10 = 34
box jumps: 12, 13, 8 = 33
sp: 12, 9, 10 = 31
run: 8.7, 14.9, 10.3 = 33.9

total: 196.9

AWESOME! I had the good fortune to partner up with Col Mccoy for the Hackleman and Blauer seminars at the Valencia cert, what a fantastic guy. A pleasure to have worked with.

as rx'd

353.

did 2 rounds of thrusters, sdhp, burpee, push press, row. had to stop because of pain in right shulder.

199

TSCHANZY 46 YOM 170LBS 5'9"

SUBBED BURPIES FOR ROWING

RD1 RD2 RD3 TOTAL
WB 28 18 18 64
SUMO 20 12 12 44
BOX 23 21 25 69
PUSH P 14 10 8 32
BURPIES 11 11 12 35
244

Joe #274,

A handful of sincere questions:

That Col McCoy is not a "run of the mill motivational speaker selling a product" can you offer a possible motivation for him volunteering to give that talk? We offered nothing, he offered to speak.

Is it possible that he's had greater experience than you in both leading men into combat and developing fighting men and knows more about it than you do both generally and specifically?

Is it possible that Col McCoy has used CrossFit as a component to developing soldiers and has found an advantage both physically and mentally vis-a-vis other PT regimens?

If you read "Passion of Command" could you repeat your post #274 without embarrassment or discomfort?

Aren't you publicly accusing Col BP McCoy of insincerity, unprofessional conduct, and lack of subject matter expertise?

Given that you've expounded on the quality of the comparison between PT and military virtues don't you mean to say that PT cannot "replace" military virtue, rather than "compare"? You just made the comparison yourself. And if you admit to meaning "replace" do you realize at once that Col McCoy never suggested that CrossFit PT replaces "military virtues" but buttresses them?

Do you recognize military virtues distinct from common virtues?

Sir, I don't expect you to answer these right away (or ever). Perhaps you'd benefit from reading "Passion of Command", a book that is required reading of all Marine Officers, a book whose proceeds go to treating wounded Marines, in order to get some insights into the man whose actions you're criticizing. It might very well be that learning more about the Colonel alters your impressions of him and his opinions.

You got served!

cfwu

WB: 20/17/20 - 57 - 20lbs
SDHP: 11/11/9 - 31 - 70lbs
BJ: 12/15/15 - 42 - rested 1 min after this
PP: 17/20/20 - 57 - 70lbs
Row: 9/9/9 - 27 - est
214 scaled to 70lb weight on SDHP & PP
- do more weight next time
row gears stripped

this is the hardest thing after doing linda my back is so tight SDHP were murder.
267 points
Running 3K this evening for Mondays WOD

336 (PR)

Old PR was 311. Was not into it when started but realized I was doing good and could keep my pace going. Felt good overall but not quite 100%

34/M/184

WB 34/32/32
SDLHP 25/22/18
BJUMP 27/22/20
PP 30/24/21
ROW 17/14/11

TOTAL - 349

48/190/m

Subbed 20# dumbells for wall ball

WB (thrusters) 22, 20, 20
SDHP 17, 15, 15
BJ 17, 15, 15
PP 12, 12, 11
Row 14, 13, 12

228 total

38/m/241

WB 31/25/22
SDHP 18/14/12
BJump 12/9/8
pp 21/16/15
ROW 12/9/8

232

Fight went bad!

Subbed 15kg plate thrusters for WallBall. Rowing machine was the shits which didn't help my cause.
Last FGB was my 1st CFWOD ever.

PR by 46. All hail the coach!

WB 27/20/17
SDHP 16/12/13
BJ 24/26/23
PP 15/15/20
Row 7/9/8

total - 252 (PR 46)

And fack! after looking at JoeCam and Chad etown above I see I still got a long way to go

m/28/183

234 (PR)
WB: 27,23,21
SDHP: 20,15,12 (lower back on 3rd rd)
BJ: 21,15,12
PP: 14,12,7 (lower back on 3rd rd)
Row: 12,10,12

Down from 366 last time...Hurting from Linda yesterday, I guess.

10lb Wall Ball and Run on Treadmill for calories...

37,22,25,15,20
37,20,20,10,19
37,16,20,12,19 = 329

F/37/141ish/5'4"

Half intensity week, decided to go mtb for 1.5 hours instead. Some good climbs that would have killed me 8 months ago!

CFWU (only 2 rounds, 65lb assist on pull-up/dips)

Sub'ed 40lb dumbbell swings for wall-ball
Otherwise as Rx'd

89
69
58
Total = 226

Forgot how brutal early morning wods are!

subbed and scaled: 12#WBS, 53#SDHP, 53#PP, DUs for rowing
Round 1 / Round 2 / Round 3
WBS: 29 / 27 / 25
SDHP: 24 / 23 / 17
Box Jumps: 26 / 25 / 20
PP: 20 / 15 / 15
D-U: 33 / 30 / 32
Totals: 132 / 120 / 109 = 361

#324

One change I used 85lbs versus 75lbs, must have had a math error while loading plates.

RX 306

Subbed 15lbs wall ball (gym didn't have a 20lbs one).

Bar was 78lbs (one of those mini-Olympic ones (28lbs + 50 weights).

No idea how many calories from the rowing; no calorie counter on the rowing machine. I think I rowed about 200m in each minute.

73
70
70

Total: 213 (+ whatever the calories were).

m/47/179

Sunday afternoon:

dnf

Was on a 280 pace, but cashed out after two rounds - tried to save something for Sunday night hockey

Next time it's 3 rounds

Last time I played hockey, a couple of yrs ago, I needed a defib almost every shift - not this time - thanks crossfit!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 33/32/31 = 96
Sumo deadlift high-pull, 75 pounds (Reps)- 16/14/12 = 42
Box Jump, 20" box (Reps) - 25/26/25 = 76
Push-press, 75 pounds (Reps) - 17/20/20 = 57
Row (Calories) SUB Run - 15/15/15 = 45

316
-----------------------------------------------------------------------------------------------------
Compare to 080625

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 34/34/33 = 101
Sumo deadlift high-pull, 75 pounds (Reps)- 17/15/11= 43
Box Jump, 20" box (Reps) SUB 20" box - 23/24/24 = 71
Push-press, 75 pounds (Reps) - 16/20/21 = 57
Row (Calories) SUB Run - 15/15/15 = 45

317

12lb Wall balls to approx. 9ft - 34/30/29
55lb SDLHP - 25/20/16
18.5" Box Jump - 30/28/30
55lb Push Press - 22/20/25
Row for cals. 11/10/8

338

5 min rope jumping + Greg's WU + Burgners WU

Total score last time:

331

Score this time:

wallball: 38 - 35 - 33 = 106
Sumo's : 30 - 25 - 20 = 75
Box J : 40 - 38 - 33 = 111
PP : 28 - 25 - 22 = 75
Burpees : 16 - 13 - 13 = 42

Total : 409!

New PR ! !

sub'd Burpees for Rows

08.08.07
FGB - no rest between rounds
Rick , rx'd
WB 20 10 11=41
SDHP 16 13 14=43
BJ 15 16 18=49
PP 38 30 40=108
Row 14 14 17=45
Tot 103 83 100= 286
Elsa, 1p KB sumos, 15# PP
WB 20 20 15=55
SDHP 20 20 20=60
BJ 16 20 20=56
PP 30 40 40=110
Row 10 10 12=22
Tot 96 110 107=313

30/M/190

Used 20# dumbbells instead of wall ball shots.

Not good but I've been a little sick lately.

Round 1 - 94
Round 2 - 104
Round 3 - 106

First crossfit workout ever - wow this was brutal...

202 as Rx'ed - not sure about indv. exercise #'s as I could barely think at the end of this - my buddy kept score.

You guys are maniacs - but I think I will sign up anyways !

last time 249

this time 250!!!! Hurray! a ne PR! Woop Woop!

28/m/185

subbed SDHP for row

130
105
100

total = 335 (PR)

f/25/120/5'5"

271 As Rx'd at my Level 1 Cert at CF One World!

m/5'10''/195#/ 26

total 328

First FGB since October 2005! I can't believe coach put Linda and FGB back-to-back.

Wall Ball, 12# ball, 10' target for rd. 1, 12' target for rds. 2 &3
SDHP 75#
Box Jump 20'
Push Press 75#
DB Swings 55#

289 PR (278)

32/m/210/6'5"

Rd. 1 - 30/16/29/20/20
Rd. 2 - 25/12/21/20/17
Rd. 3 - 25/14/23/17/16

Total - 305 PR by 1

Slight improvement on a couple things but push press reps were down for some reason. Shooting for 315 next time.

Wall Ball 20 19 19
SDHP 13 14 17
Box jump 14 20 17
Push press 12 14 14
Burpees 12 12 13

Wall Ball 12lbs 28/25/23 76
Sumo deadlift 22 lbs 23/21/19 63
Box Jumps 18 inch 12/12/12 36
Push Press 12lbs(shoulder injury) 26/23/23 72
Row 14/12/12/
Total 285

as rx'd: 349

21 reps better than last time, 10 reps better than previous PR. Maybe my plateau that started end of March is now a launch pad? Lets hope so!

40/m/72/175
as rx'd
wall ball-30,25,29
sdlhp-20,17,15
box jumps-20,17,21
push press-15,14,11
Row-???15,15,15 - cII display not working
total 289

305

wall ball - 18, 20, 16
75# sdlhp - 18, 16, 12
bj - 37,35,37
75# pp - 17, 13, 12
row - 15, 19, 16
total - 300

My first CrossFit workout EVER! INTENSITY.

First recorded FGB:
Sumo Deadlift Highpull 24, 24, 21
Box jump 37, 31, 31
Push Press 20, 20, 17
Row 21, 21, 21
Wall Ball(16#)21, 21, 17

Total 347
took some time during transition, (exercises were not all right next to each other)
26M 226# 6'5"

350 as rx'd, down from last time.

Felt light-headed in warm-up so I may have a 'Linda' hangover, I could feel myself gassing in the 1st round and things declined very quickly in the 2nd. #'s were: 33,25,37,27,16=138
30,22,22,18,15=107
31,21,22,20,19=113

Started gassing badly at jumps and presses suffered from arm fatigue. It seems the stars need to align for me for this WOD, it's a real struggle to be consistent here.

It's with a heavy heart that I dedicate this workout to my grandmother, who died unexpectedly this morning at the age of 94. I wanted to to better today for her but the flesh was not willing. FGB will always have that significance to me from now on and I'll remember her especially when it appears on the daily WOD. Farewll, Granny Aucoin.

321 (pr!)

M 33/145/5'7"

Subbed 10 lb ball, otherwise as Rx'd: 301

195

I hit a wall. I'm coming off of a bad cold mixed with indiana allergies though.

F/22/138/5'6''

First time I did Fight gone bad, what a terrific workout!

As Rx´d 181

M/25/160/5'9"

20DB thrusters
75# barbell SDPH
20" Box jumps
75# barbell push press
45# barbell SDPH

3x 5 mins on, 1 min rest
219

I then bought a 1 year subscription to crossfit journal

27/6'8"/210

319 as rx'd

As Rx'd

Wall 21/15/13
Sumo 14/12/8
Box 12/12/10
Push P. 13/12/11
Row 17/15/16

Total: 201

Got so into the workout I forgot to write my numbers down. Whoops.

Bwt: 137

Did heavy FGB with 115 for the sdlhp and pp. Added a big box in there for the jump. Lost count on the first round but sencond was 81 and thrid was 85. I'm guessing total score was around 250.

subbed 10# ball

290 last time I did 301

104
88
94

Gaucoin sorry to hear about your grandmother, my condolences

AW 33/f/164

Thrusters 45# for Wall ball
SDLHP 45#
Box jump 14"
Push Press 45#
35# KB swings for row

278 Coming back from being sick, not a great performance

first round: 30 25 25 40 16. total 136
second round: 25 20 25 35 14. total 119
third round: 23 20 25 30 14. total 112

NEW PR: 367!!

dedicated to Lt. Dan Ertel...Best crossfit workout partner of all time...have fun at flight school jar head

FGB

WB 40 40 33 used 5kg
SDHP #45 bar 21 18 17
BJ to 20" inch Box 19 21 19
Push PRess #45 bar 14 11 10
Burpees in place or Row 13 11 11 Did better this time I think because I didn't have to run to another room for the rower~
Total: 300
I had a continuously running clock. wrote down the sets myself in between. Next time, I hope my husband is there to watch and time me so I don't have to write down the sets myself. I think this leaves room for improvement.. ;-)
Lysa

Rd #1 119
Rd #2 108
Rd #3 104
Total 331
Proudest of the 22, 22, 22 on the row.

#30

Hope you were just trying to get Glassman to acknowledge your existence. Still, WTF? Have you ever run your own company? I am doing it now, although much, much smaller than Crossfit. I can tell you from experience how often inane, petty, and often meaningless issues interfere with more important matters, like your work, your family, your friends, and your life.

If all Crossfitters exhibited your pomposity I would advise Glassman to sell out and move on. But, thank god they are all cool, motivated, intelligent, and generous people. Except for ummm, you.

So please, for my sake and the sake of everyone else on this site, try not to waste the man's valuable time. He has no doubt saved you many wasted hours in the gym and added many useful years to your life with his tireless work to enlighten us all. If you don't appreciate this, feel free to get lost. If you do have some appreciation, stay, learn, enjoy, contribute if you can.

M/24/5'10"/155 (finally weighed in again)

CFWU x 3 (PUs and dips on rings)

Did 45lb SDHP instead of rowing, otherwise as RX'd.

Wallballs: 30; 20; 20 Total: 70
75lb SDHP: 20; 15; 20 Total: 55
Box Jumps: 35; 20; 20 Total: 75
Push Press: 20; 15; 15 Total: 50
45lb SDHP: 20; 20; 20 Total: 60

Total: 310

Need a stopwatch (or watch on which I can set intervals), since having to look at a wall clock led to some time where I'd go over into the time for another excercise, cutting that one short. Also, looking at my numbers I'm not reaching the intensity I should be, rather I'm probably getting to 15 or 20 and then resting before the next excercise (ex: each 45lb SDHP set was done within 20-30 seconds per round). Exhausted, but I'm gonna do far better next time.

If anybody has any good recommendations for a watch/stopwatch that they've found is good for CF, I'd really appreciate an email! Thanks in advance!

Take care!

Jeff @ home
WBS-30,30,27
SDHP-30,30,26
BJ-30,30,26
PP-30,30,23
Row-15,16,20
393
2 rep PR

Jeff-
Accidentally had 24" box instead of 20" on accident! 2 rep PR.

Rx (-) sub burpees for rowing

Total: 252

Rd 1 106
Rd 2 77
Rd 3 69

24M/6'3"/235

Total: 358
Rd 1 133
Rd 2 117
Rd 3 108

WB: 35/27/20
SDLHP:20/17/17
BJ: 22/21/20
PP: 10/10/10
subbed jumping PU: 41/42/58

Total 372 PR

Mark

WB 30 26 24
SDHP 18 16 14
Box 17 14 14
PP 17 15 13
Row 15 13 14

Total 260

Theresa

WB 21 20 19
SDHP 14 12 13
Box 21 21 20
PP 18 15 11
Row 10 12 13

Total 240

f/43/141/5'9"

1st time

subbed DB for WB

WB (DB thrusters 12 lbs) 30/25/25 - 80
SDHP 25/23/22 - 70
BJUMP 24/25/25 - 74
PP 25/24/20 - 69
Row 16/17/16 - 49

total 342
need to do more weight. scaled to 55%

Blue Skies, Granny Aucoin

Rd 1. 147
Rd 2. 124
Rd 3. 131
Total:402

M/36/140

@ Crossfit Snohomish, 24" box, everything else as rx'd, 266 reps/cal, PR by 26 with 23" box.

R.Lee_Seattle #366

There are many less expensive alternatives, but I got a Seiko S057 interval timer. It's essentially a stopwatch and programmable timer in one. The timer can be programmed in many different ways and is great for Tabata workouts and FGB. The stopwatch has three different functions and allows you to measure lap times and split times. This timer is probably one of the most important piece of equipment I own and was worth every penny.

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's Warm Up's + some bar muscle ups trying to delay the inevidible

WOD: FGB

this time 222,
last time 275,
the difference,
Linda kicked off on me yesterday good and proper.

Wall Ball Shots: 15lb ball to 12ft target: first round glorious, second round humbling, third round missed the wall completely many, many times :>) really (don't worry, I still counted them)

75lb SDHP: Its fascinating to me just how hard these are after the first round.

24" Box Jumps instead of 20": clipped the box with my toes on the very first rep, yup, I completely missed the entire box. I think I rode to the gym on the short bus today. It's all about length and in this case 4 inches makes a huge difference.

75lb Push Press: third round of this is kind of blurry but I remember thinking that my legs were on fire because that is what this FGB was all about for me today, my legs were toast.

Row: Subbed burpees which was just glorious...

A lady who works at the gym asked me if I needed a bucket while I was laying on the floor after the third round. I said, nope but I'll take a walker and a hug from my mom telling me that it will be all right....

Have Fun, Train Hard,

Billy

I'm a day behind, but decent results.
278 vs 264 a week ago and 232 a couple of months ago. Looking forward to cracking 300, perhaps on Sep 27.

42/M/5-9/170

287 (pr)

Pretty sore from Linda

m/39/6'0"/195

I did a pretty poor job of keeping any kind of score. All I know is this WOD is named appropriately. I completed 3 rounds of approx:

Wallball - 25
Sumo DL - 20
Box Jump - 20-25
Push Press - 15
Jump Rope - 1 min (row machine was too far away & upstairs)

33/m/5'4"/145

subbed 15lb wall ball and 70lb bar for SDHP and PP.

Total = 259

Subbed: 24 inch box, 26# med. ball, jumping pullups for rowing (no machine)
SDHP: 25, 25, 25
Box: 20, 20, 16
W/Ball: 15, 10, 10
Press: 20, 20, 20
Jump pullup: 20, 20, 29
100 reps per round = 300 total
Last PR was 271 same subs

22.m.137.65"

as rx'd
FAILED!
*was way too busy in the gym today got interrupted
no medicine ball. tried to use backpack. very awkward. got ~90 first round.

30/m/200

346 (pr)

Run 6 miles. Week 3 Marine Corps Marathon training

total- 382 (PR is 400)

1st time doing FGB. Did workout today, 9/8/08.

Wall Ball: 28, 25, 18
SDHP: 23, 20, 16
Box Jump: 30, 20, 15
PP: 21, 14, 10
Row: 20, 13, 14

Total: 287

Huge disparity in 3d set overall.

Temp at 29 Palms: 102
Temp in C'fit Ripper: 88

CFWU

WB - 27, 23, 23
SDHP - 15, 12, 13
BJ - 22, 25, 20
PP - 20, 25, 20
Burpee - 12, 8, 10

275 (pr is 311 - no rower available - wiped out from Linda the day before)

36/m/172

Numbers inflated due to inability to set up continous stations. Had time to rest between..
Still kicked my butt-
Total 381 -
Subbed 16kg kettle bells for wall ball (no place to do it.)

This was a tought one. I got several of us firefighters doing it now.
Total: 355
Great workout.

I feel like someone needs to take me behind the shed and put me out of my misery. I didn't keep track of any reps (I tried but lost count at the start of the second round, hehe). This is my first time doing this WOD and man, it's a killer.

f/37

not as rx'd

272

Wall Ball - 12lb 33/22/18
Sumo - 22lb 23/20/21
Box Jump - 20" 15/12/11
Push Press - 22lb 25/21/20
Row - 8/11/12

sub run on treadmill

287 PR is 300

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles
2 minutes into the run the body started sayin "o dear... today's workout is going to suck"

cfwu, warm-up row, warm-up box jumps, sdhp, push press. then as i went to grab the heaviest ball available (10#) one of the big box trainers in the middle of training her client told me that piece of equipment wuz not to be moved from the "Functional Training" (for in-house trainers and their clients only) area. the next heaviest ball wuz a 9lb from one of the ab-exercise thingies on the main floor. *sigh* so i made sure to hit higher than 10' and once again, only scored half the reps completed for wall-ball. 55# sdhp and push press, 20" box.

WOD:
wb: 18, 18, 16
sdhp: 25, 23, 22
bj: 20, 18, 21
pp: 32, 30, 31
row: 13, 12, 13
totals: 108, 101, 103
score = 312 (pr by 4 lil points)

felt just awful thru the whole thing. felt out of rhythm on sdhp. box jumps felt so difficult, (still made sure to get full extension on each rep.) got more push presses this time, even tho had to redo a couple reps that didn't get fully locked out. row wuz terrible.

still lots of room for improvement.

w/u
6 min tabata run on treadmil @8.0 20/10
total run .89 mile in 6 min
Need to more of these to help with running

Fight Gone Bad
sub wb: 25#plate (tossed in air and caught squat.
sdhp: 45# barbell
bj: 5 steps high plus step plank approx 20"
pp: 45# barbell
sub row: double unders

total score: 225
hard workout
sdhp killed me.

Katrina did it with less weight: did great
sub wb with 10# plate
sdhp 25# plate
bj: same as me
pp: 2-10db
sub row for jumprope, counted every other jump.
Score: 326

Old PR 284...new PR 307! I was really pumped to break the 300 barrier!

Round 1: 108
Round 2: 102
Round 3: 97

My back was toast from Fran yesterday and I really felt it on the SDHP. Also, subbed burpees for rowing.

Ooops, put wrong number for scores

mine: 282
Katrina: 369

Yeah, even better!!!! :)

344

M/46/145
CFWU2
Subbed 22 lb DB thrusters for wallball
Subbed burpies for rowing
Thrusters: 26-20-20
SDHP:14-13-13
BJ: 21-18-21
PP: 15-14-12
Burpies: 12-12-13
Totals: 88-77-79
Score = 244

Did Linda yesterday. SDHP's really suck after Linda. Took it a little easy on them.

m/19/156/5'9"

Thrusters w/ 20lb db: 20-20-20
SDHP: 20-15-4 (my back was destroyed from DL's)
BJ:20-20-20
PP: 20-20-20
Rowing: 8-8-8 (first time rowing!)

total: 244

Was aiming for 300 but my back killing me. Next time.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps 34, 22, 20) Total 76
Sumo deadlift high-pull, 75 pounds (Reps 17, 12, 14) Total 43
Box Jump, 20" box (Reps 12, 13, 14) Total 39
Push-press, 75 pounds (Reps 20, 16, 17) Total 53
Row (Calories 9, 10, 11 ) Total 30

Total 241

37/m/5'11/160 (9/8)

Two Rounds of 1:00 of each. No rest between sets
Wall-ball: 27-27
SDLHP, 45#: 27-24
Jumping-Squats, 45#: 18-18
PP, 45#: 27-27
J-Rope: 22.2-22
Total 239

Thank you for the kind comments, folks.

WB - 23 22 21
SU - 18 17 15
BJ - 13 13 16
PP - 17 20 17
RW - 20 21 20

R1: 91
R2: 93
R3: 89

total: 273

Used 15lb heavy bag, and used a step that was only 12" so numbers seem inflated, but still got a damn good workout by jumping higher than the step itself.

wallball: 33/32/30 95
sdhp: 20/18/20 58
box jumps: 40/50/49 139
push press:23/18/20 61
Row(SDHP) 10/8/9 27 (3 to 1 ratio)
TOTAL 380

Best thing about today is that I got given a Concept II rower for free. The worst is that I had to use it for this workout.

WB: 38, 26, 23
SD: 22, 20, 15
BJ: 22, 20, 17
PP: 28, 28, 20
Row: 16, 15, 15

Total: 325

* Note to self - When it says Push Press it does not mean Shoulder Press. 2nd and 3rd rounds were Push Press

Row - 16, 15, 11
SDHP - 12, 11, 11
PP - 15, 15, 15
Wall Ball - 25, 25, 20
Box - 16, 16, 16

Total - 239

15lb med ball

Round 1 - 86
Round 2 - 80
Round 3 - 76
Total - 242

did it after the 3k warm up

this was balls to the wall

my friend messed up the recording, so these are estimates, give or take 10 on the total.
also we had to break after the first round cause he lost count, so add 60 seconds rest, and between push press and row we stopped the clock to sprint to it, cause the rower was far away.

also used an 80# bar

35/17/22/15/16
30/15/20/13/13
28/18/16/12/18

total: 288... so close

6'2 male, 199lbs age 24

As rx'd

row 16,14,11=41
wb 25,20,22=67
sdhp 23,13,15=51
bj(24inch)32,25,26=83
pp 55,40,37=132

Please help if you have any suggestions for improvement, or how I should maximize my efforts. 151 1st round then 112, 111. Huge gap between 1 vs 2&3

thank you

oops, 374 total

M/34/6'0"/180

Subbed 10# ball (don't have a 20# ball)
Subbed jumping ring pull-ups for rows and counted each jump as a point.

Otherwise, as Rx'd

Score: 301

That was hard!...

shredded hamstrings, so scaled down

three rounds

5kgs total dumbell thrusters
5 kgs total lb sumo
10" box
25lb push press
flap arms like rowing

subbed:
20kg for sdhp & pp
DU for row

WB: 25/22/21
SDHP: 27/21/23
BJ: 21/20/21
PP: 22/22/22
DU: 50/45/40 TOTAL = 402

Self-recording time, which always leads to drag:

Ht 5'6'', Wt: 153

3 rounds, Used 13lb wall ball and 65 lb weights

Wall ball - 70
Deadlift - 33 (need to check correct form)
Box jump - 55
Push press - 32
Row - 33

m/33/165
cfwu x2

FGB...three fifths of it anyway.

40# thruster 30/28/28
SDHP as rx'd 20/18/15
Box jump as rx'd 30/30/30
Push Press as rx'd 18/17/12
Burpees 8/8/10

FGB Total 302

Mo says:
I LOVE this workout....somethin' about it.
No sumo deadlifts, tight gym leaves room for only one bar so stayed with push presses.
Added another round though, 4 rounds of the 4 exercises in about 30 minutes.
95 pounds on push presses, hold that next time.
Larry Bird box jumps...not even knee high. Stacked all the aerobichix's plastic thingys I could get to build the jumping box.
Next time 5 rounds.

Post Rugby match: so took it easy subbed burpies for rowing did not record reps.

Mike

33-33-33
18-18-18
22-23-22
16-18-16
13.4 - 13.3 - 13.3*

We don't have a row machine, so ran on the treadmill instead of rowing.

165/29/m/5.9

WB throws w/15# ball=36, 37, 32 = 105 (99 last time)
SDLHP = 16, 14, 12 = 42 (47 last time)
Box jumps = 20, 20, 19 = 59 (47 last time)
push press = 20, 17, 20 = 57 (same as last time)
45# SDLHP = 19, 17, 21 = 57 (62 last time)

Total = 320 (last time it was 312)

Male/26/5'11/155
FGB-
WB (subbed 17kg dumbell hop/hack thrusters) 30/25/30
SDLHP- 18/15/20
BJ- 25/22/25
pp- 18/14/20
row-13/12/14

Total- 301 PR by 90points!!!

412 as Rx'd

WOD ,FGB,as rx'd,
w/b 32,30,25=87
sdlhp 20,23,18=61
b/j 18,21,16=55
p/p 22,20,22=64
row 18,15,22=55
tot 322.down from 350 last time,totally f"|+)d from Linda ayer ,nothing left today,do you have the time to listen to me whine? ,need to try again when feeling fresher,20lb ball made a difference,but still good pain !

f/25/107

269, PR by 9 points!!

my wall balls were awesome today, everything else was worse than usual though but made it up in wall ball! 34 in one round

CFWU
situps to 30 degrees below horizontal
80# assist on pullups and dips

WOD
3 rounds of:
12# wall ball, 10' target
75# sumo deadlift
18" box jump
75# push press
rowing machine on 2

84-70-66 = 220

PR, did 216 on 080625

Wall ball (8 lbs) - 25,21,20
Sumo deadlift - 12,12,11
box jump - 12,13,12
push press - 6,5,7
row (substitute elliptical machine) - 20,20,19

Total: 215

This was my first CrossFit workout and I'm hooked. I'm currently in Afghanistan and was looking for ways to cut my workout times down and this is defintely it. When I saw the workout I thought 3 rounds won't be enough so I'll do 5. 3 was DEFINITELY enough.

m/50/215
DB Thrusters (20# dbs: 28/26/23
SDLHP: 22/20/18
Box Jump: 20/19/18
Push Press: 21/20/18
Row: 16/15/16
Total: 300

281, not happy with that. had a 288 last time and really thought I would be closer to 300 this time. I think Linda really took it out of me, pretty sore from that yesterday but in a good way. looking forward to a run and rest day.

40# db swings: 23/24/22
75lb SDHP: 15/12/14
Box Jump: 21/21/18
75lb PP: 14/16/12
Jumping Pullups: 24/24/23

Total: 283

m/190/6'3"/28
No rower, so did jumprope instead. Did this workout with my girlfriend. Her first "fight gone bad." She kept saying, "I'm sick. I'm sick." It's good for her.
My numbers
round 1 - 97 for first 4 exercises - 80 jumprope
round 2 - 92 for first 4 exercises - 90 jumprope
round 3 - 70 for first 4 exercises - 90 jumprope

Her numbers
round 1 - 77 for first 4 exercises - 50 jumprope
round 2 - 70 for first 4 exercises - 30 jumprope
round 3 - 57 for first 4 exercises - 33 jumprope

She scaled weight to 16 lb wall ball, 45 lb sdhp, 45 pp

oorah. out.

Charity-
16# WBS 9.5" target
53# SDHP & PP
WBS-30 26 25
SDHP-25 22 20
BJ-25 25 25
PP-33 32 30
Row-14 13 14
127 118 114
Total 359

Subbed ring rows (from flat on your back) b/c our COP has no Concept II.
237
30/15/22/12/18
17/12/17/12/12
18/12/18/12/10

Did this yesterday
Not rx'd
6kg wall balls
35kg (just over weight) sdlhp/pp
box jump R1 approx 24inches R2&3 onto bench of 14 inches?
Rower @ 2.5, foot straps kept coming loose

278 Total

Fight Gone Bad
Subbed 12# ball.
Subbed running on treadmill for rowing.
Jim 48 m 160 Total #317
Mark 28 m 230 Total# 266

Wall ball(6 kgs) 40 50 50
sumo (65) 40 50 50
jumps 26 30 28
push press 15 15 15

Did a fine job

As Rx:

Rd1 107
Rd2 83
Rd3 86

Total 276 (pr 290)

Not real happy. Will get another chance 9/27 and plan on getting 305. Boxjumps have been sluggish lately and SDHP always my nemisis in this workout (was my 3rd time).

Going with a planned rep count each round to get me to desired results. Will battle SDHP to hit the #'s I need and hopefully fly through last couple exercises to max out score.

wb 28,27,29
hp 20,17,18
bj 21,21,22
pp 22,18,19
ro 13,11,12

total 298

M/38/150

Our first FGB. We did this at our local Gold's and so our stations were a bit far apart. We only had a 15lb ball for WB and our box was around 22".

AL
WB: 30, 28, 27 = 85
SDHP: 13, 12, 11 = 36
Box: 20, 18, 16 = 54
PP: 20, 20, 16 = 56
Row: 9, 12, 13 = 34
Total 265

Ryan
WB: 32, 30, 30 = 92
SDHP: 14, 13, 12 = 39
Box: 20, 20, 16 = 56
PP: 18, 14, 12 = 44
Row: 12, 9, 8 = 29
Total: 260

Taylor
WB: 30, 30, 21=81
SDHP: 15, 15, 15=45
Box: 20, 15, 10=45
PP: 20, 17, 15=52
Row: 15, 17, 9=41
Total: 264

Jan-Michael
WB: 21, 18, 24 = 63
SDHP: 8, 13, 16 = 37
Box: 16, 14, 16 = 46
PP: 24, 21, 26 = 71
Row: 12, 13, 12 = 37
Total: 248

M50/195#

Warmup: CFWU

WOD: SDLHP/Box Jump/Row/Push Press/Wall Ball(* 10#)

Round 1: 27/18/10/18/20 = 93
Round 2: 23/18/10/18/21 = 90
Round 3: 22/17/11/18/21 = 89

Total: 272

Notes: Performed 080909. Worked out w/Andrew --good to have someone pushing you. Only had 10# ball available. Row times low due to getting past C2 menus and spin up. Next time recruit someone to keep score and get rower setup.

wall ball 5K ball 23-25-25
SDHP 45lbs 13-12-13
Box Jumps 20" 17-17-14
Push Press 45lbs 16-13-12
Burpees (instead of row) 9-8-8

205

M31/205#

Warmup: CFWU x 2

WOD: Wall Ball(* 10#)SDLHP/Box Jump/Row/Push Press/

Round 1: 31/23/17/15/18 = 104
Round 2: 32/16/20/16/13 = 97
Round 3: 32/14/20/13/13 = 13
Total: 293

Notes: Performed 080909. Worked out w/Jefty--Good to have someone pushing you.
--Only had 10# ball available.
--Row times low due to getting past C2 menus and spin up. Next time recruit someone to keep score and get rower setup.

156 points-very accurate time keeping. 14 lb ball 9 ft high, SDHP 70lb, 20" box jump, PP 70lb, row. 20,10,7,8,9--14,12,9,6,10--16,10,7,9,9 - lowest score ever for me for FGB, but highest degree of difficulty ever too.
almost threw up, so I guess I was at my max.

wall balls 28/23/17 = 68 down 1
sumos 21/16/12 = 49 down 3
box jumps 17/13/15 = 45 even
push press 12/11/11 = 35 up 6
row 15/17/14 = 46 up 4
total 242 up 4

wall balls done with 12lbs ball (largest in gym)

F/30/5'1/119

3 rounds

8 lb wall ball (only size available)
45 lb SDHP
20 in box jumps
65 lb push press
subbed run

Need a partner next time. Timing and scoring was a nightmare.

Total points- 327 f/41/5'2"/131lbs.

WB 12lb. 8ft. 28/28/30 (love wb)
S 22lb. 19/20/18
BJ 16 1/2" (acl surgery 4.5 months ago)25/30/39
step ups last 2 sets
P-22lbs. 22/20/20
Row 9/9/10

First time doing this workout. WOW! Still a little nervous about knee. Lovethis site!

216

M/18/5'11"/155

10 pounds was the gym's largest, so threw it higher to make up
Used 65 pounds for SDHP and PP
Subbed SDHP for rowing

238 total

m/210/40

as rx'd 384

////////////////////////////////////////////////////////////////////////////////////////////////////

sub WB for thruster 45# 27/20/20
sdhp 65# 27/19/14
tailboard BoxJ 19/19/24
PP 65# 22/21/25
sdhp 45# 19/17/21-6/5/6
total 274

//////////////////////////////////////////////////

Bj 23,15,14
WB 22,15,12
SDHP 25,15,15
PP 18,12,10
Burpees 13,10,12
total= 236
first round felt good
2 & 3 a wind-sucking grind

M/32/5'9/212

Firt ever Fight Gone Bad

Unfriggenbelieveable how tough that is.

Wall Ball 32/27/20 = 79
75# SDHP 23/19/15 = 57
Box Jump 18/14/12 = 44
75# Push Press 20/17/15 = 52
Sprint on Precor elliptical 12/11/12 = 35

FGB total 267

M/24/195/6'1"

Easy day, pretty much just went from exercise to exercise doing 10 reps each. Very sore and tight from Linda yesterday. Rugby tonight

Last time (March31)
bw254.5
sub: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)

This time bw 247, sub 4kg wall ball, 20+" box jump (the big box), run for 1 minute.
Could only manage 2 rounds - 100, 75.

20/m/6'2"/198lbs

20lb Wall Ball
24" Box
75lb SDHP
75lb PP
Row

109/96/84=289

As rx'd 241.

As RX'd except the heaviest ball I had on hand was a 12 lb.

Round 1 - 79
Round 2 - 62
Round 3 - 57

Total - 198

M 32 135 5'6"

Subbed burpees for row, had to use 15 lb med ball

box jump- 45/35/36
SDHP- 30/22/20
wall ball- 20/20/22
press- 14/15/15
burpees- 13/12/13

total: 332, timing may have been a bit off though

20lbWB 24,25,25
75lbSDHP 18,18,18
BXJ 23,23,25
75lbPP 25,25,30
Row 13,15,15 damper 6
322

m/41/184

FGB - subbed 40#bb thrusters, 70# bb for sdhp, pp

TH: 28-28-28
sdhp: 15-12-12
bj: 18-10-15
pp: 16-21-18
row: 10-12-12

total: 255

although it's 1 rep less than last time, pleased - since I increased the load....

subbed 45# thruster for WB and tuck jumps for Box Jumps (globo gym will not allow people to use plyo-boxes unless you are a supervised client lol) score: 303

m/31/230/68"

CFWUx3

I had to use a 12LB. ball that's the heaviest the gym had. I worked out at the YMCA today. I recieved some wierd looks, my wife said when I was doing box jumps some guys were looking and shaking their heads. I wish I would have seen them. I would of told them to give it a try, it's a little harder then doing 4x10 with long breaks in between. Any way hear is what I did.

WB 33 30 34
SDHP 20 20 20
BJ 24 21 16
PP 20 16 18
ROW 10 10 9

total 107 97 97= 301

As rx'd

Row- 18, 14, 12
Wall Ball- 12, 15, 15
SDHP- 20, 15, 18
Box Jumps- 47, 25, 30
PP- 35, 20, 19
Total = 320 (PR)

(Last time was 296)

31/M/71/175

FGB SCORE = 311 PR

85 POINTS UP

250

65 lbs
18" box

35m/170

WB 24 25 18
SD 23 21 19
BJ 12 12 12
PP 16 12 12
Rw 9 9 11

Total 235 -- been a long time since I have done this -- all as Rx'd box was about 24"

With the new sweet set-up at MacDill AFB we now have everything we need for a good FGB!

FGB

Wall ball 23/23/29 total 65
SDLHP 22/14/15 total 51
Box 20" 8/9/7 total 24
PP 15/14/13 total 22
Row 14/14/12 total 40

SDLHP and PP at 20kg

Total 222, up from last time 218 (not much)

Think I'm cracking up. Between Linda and FGB I just want to run and hide. Did this wod on the rest day as I can't always get to the gym. Worried about the wod for today, Don't think my back can take the BS.

Limited by Camp Hansen Globo Gym. heaviest ball was 16#, one stupid rower was broken. Subbed cable rows with 55# resistance for rows, and just took the same calories as last time.

WB: 30/25/24: 79
SD: 15/15/14: 44
BX: 30/25/24: 79
PP: 15/15/14: 44
RW: 9/9/8: 26

Total: 271, down 20 from last time but that was with a lighter ball and equipment much farther apart this time.

WB: 35, 35, 32
SDLHP: 32, 24, 23
Box Jumps: 22, 20, 19
PP: 24, 21, 21
row: 14, 14, 14

350 total

age 37
BW 188

CFWU

Don't have a rower, subbed situps.

WB: 24,23,25
SDHP: 17,19,20
BJ: 23,27,31
PP: 25,25,21
SU: 27,26,30

Total: 363

2 mile run
then
50 Dumbell Thrusts
50 Sumo's
50 Push Press
50 Sit Ups

32kg kb SDHP - all else as rx'ed

Rnd 1: 32/27/20/24/23 = 126
Rnd 2: 24/17/20/17/22 = 100
Rnd 3: 23/17/20/20/22 = 102

328

Forgot to post...

WB 38/25/25
SDLHP 28/18/15
Box 30/28/25
PP 22/15/15
Row 14/11/11

320

Still off cycle, but had phenominal workout at CrossfitAsia. Jamie has a world class facility that you have to see to believe. My son and I did Fight Gone Bad...I had 236 and he did a wt scaled 213...he kicked my butt on Box Jumps and wall ball. Jamie was able to notice form faults and provided solid coaching on Squat Therapy...can hardly wait for the next one.

F/29/5'4/127

Wall Ball 15# 10ft target - 20,20,15
Sumo High DL 30# body bar - 30,30,20
Box Jumps on bench - 15,12,10
Push Press 30# body bar - 20,20,20
Row - 15,15,13
TOTAL - 275

23/M/5'9/155

Subbed 35# plate thrusters for wall-ball, else as Rx'd

Wallball: 22/18/18
SDLHP: 14/14/7
Box Jump: 25/22/22
Push Press: 17/18/14
Row: 16/18/17

Total: 262

Damn near died on the last set of high pulls after Linda destroyed my back and hams.

"Sunday Gone Good" (daughter & I pre-church workout)
44/m/240 10/f/85
x4 10 push-ups
x4 10 sit-ups
x4 100m sprints
x4 100m jog

m/46/174
FGB rx,d 306. That's 1 short of a pr considering how sore I am from Linda I'm happy.
Day 57 burpee of challenge.

Did 3 rounds of 10 reps

m/26/215/6-4

No Rower, used stationary bike with calorie counter. All else was As'Rx'd

367 total

212 as Rx
Round 1 89
Round 2 64
Round 3 59

First timer for FGB:

Adjusted to:
12# Wallball: 25/25/30
45# SDLHP: 20/20/20
18" Box Jump: 20/20/20
45# Push Press: 20/20/20
Row: 10/11/13
Total: 294

9kg med ball
30kg total barbell for sumo high-lift + push-press

F/24/5'3/100#

13# DB thrusters: 26,20,18
25# plate SDHP: 20,19,18
21" box jump: 11,12,12
25# PVC push-press: 16,16,13
Jumping PU's (3 blocks): 20,18,19

Total: 258
*Letal!

HOLY CRAP!
12lb wall ball (no 20's available) 27, 24, 25
70lb Kettlebell (all bars taken) 20, 20, 28
Bench Jump (standard 18" bench) 13, 17, 13
Push Press 75lb barbell) 18, 19, 20
Rower: 8, 8, 9 (cals)

TOTAL: 259

I don't know if that is OK or not...but I EFFIN' FINISHED So MEEP!

sub tuck jumps for row and only had 12# ball

Box jump 33 25 24
SDHP 21 19 18
Tuck jump 21 20 17
Shoulder press 17 15 15
Wall ball 26 24 21

Total 316; this was 2nd time doing FGB previous total was 268 so a significant improvment

M/47/6'/183

Three rounds of:
Thrusters, 20 pound ball DBs: 36, 48, 40
Sumo deadlift high-pull, 75 pounds: 16, 21, 20
Box Jump, 20" box: 21, 30, 27
Push-press, 75 pounds: 30, 38, 32
Jump Rope: 165, 215, 227

Performed FGB after Fran and Freddy's Revenge the day before.

Score=399 not a PR but I tried

WB 30 24 25
SDHP 30 24 20
BOX J 30 24 20
PP 50 32 29
ROW 14 14 12

FGB 378

Sub 45# Thruster for Wall-Ball

284

subbed sdhp for rows

265

31/m/145#

20# wallball shots 8ft. 31, 20, 16
75# sdhp 19, 14, 8
box jumps 24" 17, 15, 14
pp 75# 20, 14, 20
situps 41, 34, 33

totals
rd1= 128 reps
rd2= 97 reps
rd3= 91 reps 316 total reps (pr)

FGB @ Body To Burn with Bernie

as rx'd (my first time rxd for this workout)

Round 1- 109
Round 2- 106
Round 3- 107

Total 322

Last PR was 290! OH yeah

as rx'd

305 (PR)

Previous PR was 279. Damn happy about this after my disastrous Linda workout from last night.

34/M/185

#25 WB
Jumps to 24" box
Subbed burpees to 8.5ft target for rowing

WB: 25/24/18
SDHP: 30/20/15
BJ: 15/10/11
PP: 35/25/28
Burpee: 10/9/10

Total: 295

Did 300 last time, was really wiped out from Linda.

32/m/172

337 total

1.5 miles
9:17

m/25/206/6'2"

subbed 20lb dumbell wallballs and bar rows with 10kg on chest.
94, 90, 104

f/26/5'3"
subbed 15kg bar for sumo and pushpress, 5kg wallball, and bar rows.
65, 78, 68

First Fight Gone Bad, as rx'd: 281

163 total. Didn't keep track of individual, I gotta remember to do that next time.

Exercise Round 1 2 3

15.4 lb wall ball:30 22 20
High Pull 65 lb: 12 8 12
Box Jumps: 12 8 8
Push Press 65 lb: 12 10 10
Row Calories: 18 15 15

Total: 212

m/235/36
I didn't have anything more than a 10" box to use so I tried to double up on those as much as possible. Total was 283

Jennie: 27 F 5'9" 160

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 pound ball, 10 ft target: 28, 33, 30
Sumo deadlift high-pull, 45 pounds: 24, 20, 20
Box Jump, 20" box: 18, 18, 20
Push-press, 45 pounds: 22, 20, 20
Run: 15, 18.9, 18.2

35/m

some substitutions:
Thrusters, 45lb. bar
SDHP, 75lbs.
Hopping squats, 45lb. bar
Push Press, 75lbs.
Jumping Pullups

1st Set 26/14/22/14/23
2nd Set 22/11/17/7/15
3rd Set 21/9/15/7/13
Total 236 (off my last total by 17 points)

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)

40,27,29,28,27=151
25,25,23,23,21=121
25,25,23,23,21=117
17,18,14,13,13=75
11,9,10,9,9=48
Total=512

34/m/180lb/6'3"
Score: 267 (97, 92, 78)
Subbed 19" bench for jumps.
Still behind. Did the last 3 wods in reverse (run, Linda, FGB).
First time FGB with C2 rower. Tried to use planned 20 rep count for each station (100 for each round). First miss was only getting 17 calories on the rower in the first round. It was at this point that I realized how hard it is to get to 20 calories in one minute on the rower. Next time, I will go all out and see what happens. My prediction, something like 110, 80, 70.

271
55# pound on bar lifts

round 1: 139
round 2: 132
round 3: 131

Total: 402 PR!

last time 360. It helped to have my fiancee doing this with me. She definitely pushed me.

I've been wanting to try Fight Gone Bad for a while. It was a kick ass work-out despite the need to scale back due to equipment and injury limitations, and I was overall happy with my performance but the BEST part was that for the FIRST TIME I ran into gym trainers that had heard of CF! I was visiting my cousin in Austin and was working out at the Lance Armstrong Lake Creek 24hourfitness and one the trainers there not only knew about CF, but he's actually entering the Fight Gone Bad fundraiser at Crossfit Central next week! Check out their website:(http://www.crossfitcentral.com/component/option,com_contact/Itemid,195/).

I told him about other trainers trying to slow me down and "correct" my form when I was doing kipping pull-ups and he laughed and commisserated. He said, "Be patient, the rest of the fitness community will catch on."

I hope you're right, Landon! And thanks for breaking my globo gym trainer stereotype!

Scored 275
But only had a 10lb ball for wall balls, and used a 45lbs bar for Sumo High pulls and push press

m/31/5'9"/167

as rx'd

253

fgb
tot: 328

M/19/145lbs/5'9"

FGB, as rx'd:

score is 240

wb-28,20,16=64
sdhp-22,10,12=44
bj-25,18,16=59
pp-25,15,11=51
burp-8,4,5
total=235

kdog
34,25,20=79
16,13,13=42
21,14,0=35
25,20,20=65
9,7,8=24
total=245

30/m/5'10"/220

Did this WOD at Crossfit Firebase in Orlando, FL. Great gym! Great people!

Total = 254

CFWU
WB 28/22/21=71
SDHP 15/13/14=42
BJmp 21/20/20=61
PP 14/15/17=43
Row 14/15/17=46
total 263
(080405 211 - good improvement)
M/47/186#/72"

20/20/20
10/10/12 used 95
20/20/21
15/15/10 used 95
10/10/11 - burpees
224 total

Wall Ball 14 pound ball 34,30,28
SDL HP 24 21, 20, 18
BJ 22,18,19
Push Press 30kg 15,16,17
Row 15,13,13

Total 298

27/m/245

Wall Ball was 12lbs 25,22,28
Sumo 10,8,10
Line jumps side to side 60,61,64
Push Press 22,13,19
Swiss Ball situps 38,32,34

Wall Ball 26 20 20
Sumo DL 13 13 15
Box Jump 13 12 11
Push Press 18 24 20
Row 260yards 250 230 so ~17 16 15
Call it 253

86,70,82

Sumo Deadlifts - 24, 12, 12
Box Jumps - 14, 11, 8
Wall Ball - 16, 10, 10
Push Press - 7, 8, 6
Jump Pullups - 17, 15, 18

M/42/210

Wall Ball 34-24-22
Sumo Dealift 25-20-20
Box Jump 28-25-24
Push-Press 21-22-19
Row 24-22-24

Total 354

m/36/6'4"/220#

20lb DB Thrusters 33-26-23
SDHP 18-16-15
Box Jump 20-23-22
Push Press 19-12-10
Row 11-10-13

Total: 271

(Push Press was tough after db thrusters)

m/34/5'9/173

CFWU - 3. Regular reps. Superman. Burgener.

WB: 34, 24, 20=78
SDHP: 17, 15, 15=47
BJ: 20, 19, 15=54
PP: 20, 15, 15=50
Row: 10, 13, 12=35

Ttl: 264

First time doing with clock continuously running since Bob was there to keep time & record reps. So, reps were much more accurate as well. Need to push much harder on box jumps & rowing. Don't let wall balls fall off so much each set.

3/19: 277
Time after that (not sure of date): 302, time between exercises much longer and didn't start clock until I reached the next station.

156
using 20 lb dumbell with two hands like throw ball
75 lb
run instead row

m/6'/43/178

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

3 rounds: 83+70+63=216
previous 182

WB- 19, 15, 15- 49
SHPDL- 25,20,18- 63
Box- 25,20,17-62
pp-15,14,10-39
row- 12,12,12-36

Total- 249

total- 249

m/6'2''/20/180lbs

As Rx'd

294

as rx'd

wb: 27/20/17
dl: 26/14/11
jump: 27/22/20
pp: 20/17/11
row: 15/11/15

TOTAL - 273(PR)

1 2 3

Wall-ball, 11KG pound ball, 10 ft target (Reps)
26 19 16

Sumo deadlift high-pull, 75 pounds(Reps) 21 16 16

Box Jump, 20" box (Reps)
26 25 25

Push-press, 75 pounds (Reps)
15 12 12

Row (Calories)
11 11 11

TOTAL
99 83 80

GRAND TOTAL
262

259...My first time through. Everything was Rx'd except I used a 12 pound Med ball for the Wall Ball shots. It was all I had available

5'9/192/M/26

35m172
wb, sdhp, bj, pp, r
26 20 18
20 20 18
20 20 20
18 10 11
7 10 7

tom
18 20 17
20 18 18
12 13 12
12 10 12
6 8 5

fgb

444 first time
3 rounds
prescribed

2008-09-18
Wall Ball (12-lbs): 24, 21, 24 = 69
Sumo: 23, 18, 20 = 61
Box Jumps: 25, 24, 25 = 74
Push-press: 18, 14, 16 = 48
Cable Row (40-lbs.): 35, 36, 26 = 97
Total Reps: 349

2008-06-25
Wall Ball: 28, 23, 27 = 78
Sumo: 19, 15, 16 = 50
Box Jumps: 17, 16, 17 = 50
Push-press: 15, 16, 18 = 49
Cable Row (65-lbs.): 28, 76 = 104
Total Reps: 331

22/m/185

Wall Ball: 26/20/22=68
SDL: 24/24/19=66
Box Jump: 26/27/26=79
PP: 25/21/22=68
Row (cals): 16/15/15=46

Total:227

ack. total linda hangover. i could barely move.

12 lb wb
55 lb. pp
65 lb. sdhp

291 First time I haven't broken 300 in a LOoonng time.

256

First time with 20lb ball.

Still hurting from Linda 3 days ago.

wall ball 31-23-17
high pull 19-17-15
box jumps (onto deck) 21-19-16
push press 18-14-13
jump rope (single under) 94-107-102

total excluding jump rope = 223

M- PR 303 20 a set w/3 bonuses
E 15 x 3 wb
15 x 3 sdhp
20-15x2 bj
26-17-15 pp
12-16-15 burpee (no push up) 271

H- 180

round 1
wall ball 10 lbs
36-33-30 reps

sumo deadlift high pull 40 lbs
28-16-16 reps

box jump
16-16-13

push press 40 lbs barbell
22-17-19

burpees
11-10-8

Total Reps 291

did this at Fire station
Subbed row with Double Unders
subbed 70# sdhp and PPress

251

41/M/149
sub 2x21 dumbell thrusters for wallball
sub run for row

292
101/97/94

Completed but did not keep score / all as rx'd except for 3 minute rest in between each set

44/m/164

Wall Ball 30, 21, 22
sub Pull Up 20, 15, 15
Box Jump 22, 21, 21
Push Press 13, 15, 17
sub H.Pull(53) 32, 25, 26

Total 315, this is always a good one, go harder on the push presses

cfwu x3

wall ball 12 lbs (25, 20, 20)
sumo dl highpull 45 lbs (12, 10, 10)
box jump (13, 10, 10)
push press 45 lbs (13, 10, 9)

26/m/225

Medicine ball: 22, 26, 23 (10 lb)
Sumo dead lifts: 22,30,25 (85 lb)
Box Jump: 25, 21, 18
Push Press: 18, 25, 20 (80lb)
Row: 19,20,23

age 18 bw 170

*done a month late because i was feeling rhabdo from linda at the time this came up and had to quit during second round

wallball: 31/30/27
sdhpu's: 31/30/30
box jump: 41/40/42
push press: 30/22/20
burpees: 20/16/15
individual round total: 153/138/134
total points: 425
NEW PR!

last workout of the season! basketball starts in 5 days so that means no more crossfit till the spring. great way to go out.

get some.

cfwu x 1
wod
75# thruster 18/15/13
75# sdlhp 16/15/15
24" box jump 19/15/18
75# push press 17/15/13
burpees 13/12/11
TOTAL 225

Subbed 20# DB Thrusters For WB

DB TH: 28, 25, 20
SDHP: 23, 20, 14
BJ: 23, 20, 22
PP: 13, 20, 20
Row: 13, 13, 12

Score: 286 (PR)

Previous was 251 so getting better, hoping to break 300 next time. It takes 15 - 20 seconds to run to the rower which stinks so I may sub for that next time.

used 135 thrusters for wall ball
135 sdhp
22inch box
135 push press
cg chinups for rows. so counted reps for total instead of calories.

round 1: 50
round 2: 42
round 3: 36
total: 128

Vance

m/37/177

WB: 20,16,15
SDHP: 14,17,13
Jumps: 15,16,12
PP: 17,14,16
Row: 15,13,14

Total: 227 (PR)

212 last time I did FGB, but I had to sub for wall ball then. 300 is still the goal.

47 5'10 190

cfwu x 2

FGB (sub's 10 lb ball for WB) and forgot to take the one minute rest between rounds.

WB 31-21-20
SDLHP: 20-15-15
Box J: 21-20-20
PP: 15-13-12
Row: 12-15-13

Total: 242 PR

FGB
189
sub double unders for row

Matt a m/37/185

only had a 15 pound ball so that was a sub.
WB 25-28-27
SHpull 17-17-16
jumps 30-29-28
push press 15-15-12
row calories 15-17-18

stopped clock to get to the row machine inside jogged in, but started when I sat down so lost some time getting the shoes in.

Total score 299 first time doing FGB.
Not sure if it was the flu shot or the workout, but felt not so good afterward :-)

234

190, PR

just started working out after surgery... boy i sucked wind on this one yesterday (our club runs a week behind). Scaled down to 3 rounds....
1st time with FGB, so my PR is 229