I don't think I have the equipment capabilities to do this WoD. My gym doesn't have anywhere where I can use a wall-ball nor does it have a rowing machine. Any substitution advice?

my first FGB... i'm scared... i dont want to die :))

YES !!!! One of the best. Going 2 smash this wod like BJPENN'S going 2 smash GSP !

may be i would go for the champion edtion , naah just kidding i just hope to survive the 1st 2 rounds without pukie comming hard on me
Get SOme!!

Coach,
You are a bad man!

#3 Use thrusters for wall ball and I've used KB swings for the row. The score might not correlate, but the pain will.

#3 Jason I am in the same boat, any good subs out there for wall ball???

What about a squat where you throw a medicine ball straight up on the way up and then catch it on the way down? Or is that basically a wall-ball with no target?

300 or bust tomorow!

#3 Jason O'Dell

My gym doesn't have a place for wall balls either, let alone a 20# ball. So I just end up throwing a 20# dumbbell up into the air and make damn sure it gets to 10ft or higher.
As for a sub on the rowing...it's usually SDHP...but seeing as though that's already in here, I'd take someone else's advice on that one. Some type of cardio would be recommended i'm sure

This will be my first Fight Gone Bad as well. I've been waiting all day to see what was coming and I'm excited!

Damn! That's going to kill. Oh well...3,2,1, GO!

and I thought 2009 would start so differently. what a way to kickstart the new year. ouch

The CF sub for wall ball is 45# thrusters. Don't throw a dumbbell in the air -- that's a prescription for injury and equipment damage.

FGB makes me sweat just thinking about it.

Not a rest day today. Did a workout of my own.

For time:

50 thrusters 75lbs
50 kb swings 1.5 pood
50 squats
75 ring push ups
75 4 count flutter kicks
100 ball slams 20lb ball
100 sit ups

38:00

I am completely useless now. The thrusters, kb swings and ring push ups ruined my time. I need to be stronger!!

#9 and #3:
Use 2x 10 db thrusters as sub for Wall-Ball
For rowing, you can do upright rows/ Sumo deadlift high pulls as a sub. Good luck!

I just started doing crossfit last week as a way to bond with my brother and IT ROCKS! I am soar in places I have never been soar in before and I feel so much stronger already even if it hurts to flex. Keep on keepin' on!
Sue

get some, go again. Have fun folks. if you need me, i'll be on the floor.

#3 thrusters were mentioned as a wall ball sub and you could always do burpees instead of row....we did that at our level 1 certification in October 2008.

4 mile run for me at midnight around Central Park.

I did this last year and it was the first time I had ever run more than a mile (for Murph). It was my way of kicking off the New Year and starting to trample my fear of running. It took me 44 minutes.

I'm obviously going be beat that.. by a lot. I've been practicing my running technique. Pose has helped a lot and so has just getting out there and putting in the time stomping the pavement.

My two CrossFit Resolutions are -
-Follow the main site wod exactly. No skipping workouts because they're hard and no skipping rest days.
-Weigh and measure everything to get more dialed in to the Zone more than I've ever been. I want to lean the f out solely so I can do "Linda" as Rx'd.

I've done both individually but never at the same time. Can't wait. 2009 is going to be my fittest yet.

What a way to kick off the new year celebrations. I f#$%ing love this workout. I'm always so excited to do i......untill round 2.

Happy new year

What a way to kick off the new year celebrations. I f#$%ing love this workout. I'm always so excited to do i......untill round 2.

Happy new year

great workout me and my brother absolute love it...the only thing that i don't like very much sub the rowing for dumbell burpee clean & press that kind of burpee is one of the most horrible exercise anyway...3-2-1 GOOO

So is it all your points added together or your highest from each category?

ugghhh...

still sore from that 5,7,10 AMRAP thing from the other day.

FGB is going to take some serious motivation to get going tomorrow.

K

Ohhh Hell No...what a great way to say goodbye to 2008...This would be my first FGB...I don't know if I'm excited or scared about this...

What a way to end 2008 - Kickin your own ASS!!!!!

HAHA Get Some Funn! I think Coach's intention was for this WOD to have us all say Good bye to 08 feeling Strong! So All You better Score atleast 20 pts. higher than your last FGB if you've had the Pleasure...and if it's your first aim 50 pts. higher!

We are going to sub this with Filthy 50.

what is a good sub for rows, dont have a machine

Does anyone have the mp3 download for FGB its hard to watch time at the gym while running to places for the equipment.

mmm..on a second thought maeby dumbell burpee is not a good idea to sub row...too many press moves....but fight gone bad did have sumo deadlift high pull...mmm what other exercise we can do to sub rowing (besides sumo deadlift hp please)

Oh dear God I pray for us all. Just kidding, Not really. I have done this 3 or 4 times now my last score was 355. Hope to go over 400.
3-2-1 Go

please exercises to sub rowing besides sumo deadlift high pull!!!!!!!

please exercises to sub rowing besides sumo deadlift high pull!!!!!!!

Scaled SDHP and Push Press to 19.5kg.
Subbed 12kg KB swings for Rowing.

Total: 254.

F/33/63kg

"what is a good sub for rows, dont have a machine"

Comment #29 - Posted by: greg

The usual sub is a Sumo Deadlift High Pull, but since that is already in the workout, I suggest substituting burpees with an 8" jump over max reach. It provides a good correlation to how much it sucks to get a good calorie count on the rower, and just as in rowing it doesn't really overtax any specific bodypart.

"please exercises to sub rowing besides sumo deadlift high pull!!!!!!!"

(x3 posts)

Comment #33 - Posted by: s'more

s'more, it sounds like you kinda don't wanna do any more SDLHP than absolutely necessary. LOL!

Hello everyone, I am new to crossfit and wanted to know if anyone could answer a question. On the timed workouts, what do you do if you workout at a gym where you have to go to different rooms or even different floors for each of the exercises? like todays WOD for example, I would have to do rows on one floor and the high pulls and push presses on another. thanks

Did my first filthy 50 on Monday! Finished as perscribed in 21:58. Still playing catch-up with the main site. Going to be behind a day or two on this one. Best wishes to all on FGB and happy new year to you all as well.....

Ok just to get this straight since I have to sub.

Can I do Thrusters with a barbbell as a sub? That way I can just use the same barbbell with 75 pounds on it for the thrusters, SDHP and push press?
75 pounds seems kind of low for a push press seems how I put up 175 on it yesterday! Then again I suppose when I'm probably going to do it about 20 times in a minute for 3 rounds it gets to be a pretty high weight! Haha.

I sub jumping pullups for the row.

sub for row machine:

standing bent over barbell row with 75# weight

or maybe just jump rope...but this will conflict with box jumps.

this will be my first time with FGB and im SCARED!!! anyways i have a question, i was wondering on a lot of you guys' take on supplements and what you guys take out there...

Hello, I to do not have a row machine and was wondering if 1 minute of sprinting would be a good replacement? Thanks.

#38 i love SDHP but twice in fight gone bad is not a good idea too much for your lower back and will kill my rythm metcon bro...sorry for my terrible english it my holand accent yesh yesh..(je je gold member je je)

Wow! Weird. Just said to my friend, 'watch fight gone bad be tomorrow's workout.'

Hello, I to do not have a row machine and was wondering if 1 "1 minute of sprinting would be a good replacement? Thanks."

Comment #45 - Posted by: Bobby

Yes Bobby, but it should be done on a tredmill with calorie counting ability.

(Note: Do not use an elliptical, because the calorie count usually is too high, due to the elliptical adding BMR calories to the total, and not just extra clories expended.)

dcdoc...

crossfit warehouse has a FGB timer on their website. its on the main page on the right hand side.

#44 Tood take a big dinner sleep well have a great breakfast walk in the gym and prepare to die but die givin a good spartan fight au au au!!!

#30

you can find mp3 for the tabata and fight gone bad to download at

www.crossfitwarehouse.com

dt missoula, mt

Hello everyone, I am new to crossfit and wanted to know if anyone could answer a question. On the timed workouts, what do you do if you workout at a gym where you have to go to different rooms or even different floors for each of the exercises? like todays WOD for example, I would have to do rows on one floor and the high pulls and push presses on another. thanks

Comment #39 - Posted by: Zac at December 30, 2008 7:36 PM

#39 Zac, Quit your Globo Gym and workout at a CrossFit Gym. If you don't have one build your own.

Today I was thinking "maybe I should ask for a FGB"

Ask, and you shall receive!

Oddly enough, I have been thinking about Fight Gone Bad all day...It's weird how that works out huh? Can't wait.

> My gym doesn't have a place for wall balls
> either, let alone a 20# ball. So I just end up
> throwing a 20# dumbbell up into the air and make
> damn sure it gets to 10ft or higher.

I think this is a wonderful solution if you do not value your teeth, or any of the bones in and around your face. What would a better substitution be? Buy a proper dynamax ball and bring it with you to the gym. Yes, it's expensive and bulky, but it costs a lot less than dental work. A dyanamax ball will not damage the walls either.

I can't think of a better way to end the year. I finished at 298 last time. The 300 barrier is coming down to end the year.

i think i started keeping track of my workouts a few days after this one.. i guess this well be my base for fight gone bad!

Is there a connection between CrossFit and Pegasus Racing, or some other relevance I'm failing to see?

Once you start subbing out exercises for FGB, your score loses some relevance. So instead of looking at movements or muscle groups for substitutions, look at pace -- try to find an exercise that you can perform a similar number of reps in one minute. The FGB suckiness is all about high reps, fast, and long lines of action.

YMMV, but suitable subs might be:

- jumping pull-ups
- hammer strikes
- slam ball or jumping slam ball
- double unders
- kettlebell or dumbbell snatches
- knees-to-elbows
- even 45 lb. OHS

etc.

the heaviest Ball in the gym is 10 lbs should i srill do the wall ball or a 45 thruster will be better ??

i wanna sleeeeep !! pray for me got an exam after 4 hrs and i didn't finish or sleep and i am starting to feel crap

^^^^^ what a terrible and humiliating way to end the year.

Haha everyone hates my 20# dumbbell idea. It's cool though, i can definitely understand where you guys are coming from. I promise I'm careful and i'd expect the same from anyone that did the same.

And trust me when I say a dynamax ball will be on it's way in due time. Savin the pocket change.

On another note, that Fight Gone Bad mp3 from www.crossfitwarehouse.com is awesome! Thanks for posting that up guys! Will definitely use it :)

Ha. Did FGB yesterday as a way to welcome myself back to working out after pigging out and being lazy for the last two weeks. Holiday travel; what can I say? I was rewarded with a score of 258. Easily my worst FGB in 2, maybe 3 years.

Funny, I put my guys at CF Veritas through this today (12/30). We had one guy (who's in pre-BUDS home on leave) break 400. Just an unbelievable effort. Only caveat - we had to use a 15 lb medball for wallballs. Everything else was as rx'd. I didn't see every rep of it, though, as I was running the show and coaching others, while each person had their own partner watching them. Dave's serious legit, though. Great job and great effort to the whole crew.

m/37/177

1 2 3 Total
Wall Ball 20 18 18 56
SDHP 18 15 14 47
Jumps 18 17 15 50
PP 17 16 13 46
Row 14 14 14 42
87 80 74 241 (PR!)

Last time was 227. Getting closer to that 300 goal. All reps in all exercises up.

Hi friends,

Haven't been working out in a long time, anyone have any suggestions as to what is wrong with my back.

Sept. started getting constant dull pain, got worse, always constant. Lower back, originating about an inch above the tail bone. No position helps to ease the pain. No loss of mobility, just hinders my movements by how much pain I am willing to endure at any one moment. I went to a physio, she said I jammed my SI Joint doing cleans. Gave me stretches, helped for a bit, and I still do the stretches. Then I did another clean today, pretty light. Right after ultra pain, just like in September...October... November.... Now. Any one have any suggestions as to what I could have done or any way to fix it, I know its a pretty slim chance for anyone to know whats wrong just by a brief description, however I am desperate.

Thanks for any information, suggestions, thoughts, advice.

Thank you

YES!!!

I was planning on doing this one tomorrow w/ my wife anyway. We're heading for the mountains for NY and I wanted to get one more good one in before we left.

Awesome timing, I love this WOD!!!

Progress has occured, so I can't complain!
Couple subs:
62# KB for Rows
52# Medicine Ball (Murder Ball)
30" Box Jump (Probably 28" by now from stomping it out)
Rd 1: 24, 23, 11, 18, 18
Rd 2: 15, 14, 10, 16, 16
Rd 3: 12, 15, 8, 17, 17
Total: 234 (Last was 211)
Couple individual spots where I didn't improve my number, but overall number was better!

I am thrilled!! I'm making 2 of my buddies do crossfit for the first time tomorrow and i'm so glad this one came up for their introduction. My one friend who's more into the body building lifting has the nerve to say "if i don't feel like i got a good enough workout, i'm doing mine afterward" i'm going to remind him of that statement as soon as it's over :)

sub 45lb thruster for wall ball; burpees for rows

total of 245....not great, first time on FGB, was almost visited by Pukie twice during workout, loved it though.

#5 - no idea what the connection is, but Pegasus was featured a couple years ago also on March 16, 2005 (and check out the WOD from that day!)

http://www.crossfit.com/mt-archive2/000726.html

321

I hate this workout.

21.Male.168lbs

The gym i work out at is not set up very well to complete these workouts back to back. i can walk downstairs to a seperate room for a few of these but that would require some walking time between workouts. any ideas or suggestions on how to modify this? maybe doing reps instead of time? or is it ok to take the walk time as a break instead of the one min between rounds? kind of new to CF so i thought i would ask. thanks

First timer at this WOD,loved it but need a bigger clock or download the MP3!!!

Wall Ball (sub'd 5kg Dumbell Thrusters)
25/30/31
Sumo deadlifts 30kg
10/13/13
Box Jump - weight bench
25/25/23
Push Press 30kg
15/16/15
Row
16/17/16

Total - 290

No Medicine Ball or Row Machine

*Thrusters 75lbs
SDLHP 75lbs
Box Jumps 21'
Push Press 75lbs
*Burpees

total 251

One hour post FGB and still have some minor shakes, I love it.

I think I could hear "Rhabdo's" footsteps...

48lb "murder ball"
21/11/11
SDLHP
16/11/8
Box Jump
12/12/9
Push Press
15/10/9
*62lb KB Swing
13/11/13

Total: 182
Less than last time, but my effort level was at max. Noel wouldn't even let me stop long enough to cough up the fluid collecting in my lungs.

I was at a cert this past september when I did my first fight gone bad, The sub for rows then was BURPEES!! they aern't fun but it really steps the workout up a notch.

I'm shooting for more than 351 with burpees instead of rowing

as rx
365

2nd time doing W.O. (first time was first ever xfit WO about a month ago.

as rxed 346 (only did 25 cal rows the first 2 then 50 cal 3rd)

gained about 3lbs in about a 10days of doing xfit but i really dont wanna gain weight rather than loose body fat? This bothers me bc I am a big runner and I usually deviate about a pound or so. Thanks for any suggestions

27yom/172lbs/5'10"

Suggestions???

Beautiful photo!

iPhone users.....I just got an iPhone for Christmas and was wondering if there is a good Crosfit app out there that will get the WOD from the main site and also track workouts (times/weight/etc) for comparison to past workouts. Any good zone apps?

407 as rx'd 5'9" 185 38yr old

Derek # 64

Refer to this thread from the Crossfit Message board.

http://www.board.crossfit.com/showthread.php?t=39934 (wfs)

I had almost the exact same pain less than a month ago and Ive pretty much cleared it up.

Get an indian rubber ball and hit the trigger point refered to in the thread. Youll have to do it constantly to get results, but for me it did work. Ive been seeing a Chiro for the last 3 weeks and hes been really impressed with how well Ive been treating things on my own. I only have to go back once a month now to have him make sure things are still in line!

Good luck.

We finished the year at Crossfit Wilmington with a Championship FGB. Had two guys within 6 points of 600, another 6 @ 500+. Great job by everyone who participated. Hope everyone has a Happy and safe New Year!!

no one needs to sub for wall balls. we all have a wall or a tree. take a basketball, stuff it with sand, and put an innnertube or bike tire patch on the hole = 20lb medicine ball for $5.

My first FGB ever, just started Crossfit about a month ago.

356 total

21/m/6'1/192

34/M/185

WB -33/31/30
SDHP-26/23/20
BJ -26/25/17
PP -30/26/23
ROW -15/ 9/11

Total - 345 (-4)

M/22/5'9"/150

255, exact same as last time I did it in June. I feel like I could do better if I started with wall balls b/c I f'ing hate them!

And for those of you who got well over 300 and just started crossfit recently, you were either insanely in shape before starting crossfit... or im just weak.

NO MEDICINE BALL fill a plastic groceries bag with 20lb of sand, dirt, or whatever. Put another bag over it so that the second bag covers the opening. Then rap it completely up in 100mph tape or duct tape. Mine's 21lb

Hell of a way to ring in the new year. I've had some bad experiences with this WOD... and plan to add another one.

Happy new year to all, and to all 3 good rounds.

M/28/185/6'2"

WB: 21/21/18
SDHP: 13/12/15
BJ: 20/21/20
PP: 15/10/9
RUN: 18/22/19

TOTAL: 254

SP
1)135
2)145
3)160
4)165
5)175-fail

PP
1)135
2)155
3)165
4)170
5)175
not real happy with the 175 think I could have bumped it to 185..next time I will kill it

PJ
1)135
2)145
3)150
4)135
5)135

My shoulders were done and I was trying to work on form cause mine could use some work

dt Missoula, mt

27/6'8"/220

Sub thruster

TH 35 20 14
DH 23 15 10
BJ 41 23 24
PP 18 12 13
RW 22 17 16
TOTAL 303

Hi everyone,

I have two questions for you:

First, i dont have a big clock in my garage-basement-gym...does a fight-gone-bad mp3 timer exist ( i know that a tabata style exist)?

Second, i dont know if somebody answered that earlier but what' a good sub for rowing? Sumo deadalift high pull with 45 lbs are ok?

Thanks guys

386

m/29/73/183
as Rx'd
207

Do not have access to a row machine. What is an ideal alternative? Run, Bike, Eliptical?

38/m/205/73

CFWU X 3, then FGB:

WB: 21-23-22
SDHP: 10-13-10
BJ: 8-11-10
PP: 10-13-11
ROW: 10-15-12

Looks like I'm strongest in round two and spent by round three.

Wow that sucked...
Sub run for rows.
295
28/m/6'4/220

subbed treadmill for rowing. 270 points

Have had lower back muscle pain. Wondering if this is common or if my form on the sumo's and other deadlifts may be incorrect?

5rds.
at CFW
588 wow thoes two extra rounds suck!! But it's a good suck.

here ya go chief

243
30lb db thrusters
23 15 15
dl
18 15 12
bj
20 15 15
pp
18 15 15
row
15 15 12

Sub 15# ball (no 20# in gym)
Sub 70# SDHP (gym has fixed weight in even number barbells, wussed out on going to 80#)

Me:
rd 1-86
rd 2-58
rd 3-55
total=199

Perry:
rd 1-80
rd 2-66
rd 3-63
total=209

FGB @ 6000' sucks, but it's a good suck.

M/44/6'3"/185

Oh yeah, add this to #103

sub 70# push press

Today was a great day! i have been fine tuning my ZONE diet to work best for me and i think i have hit it. went from 16% body fat to 10%, lost 5 lbs of fat and put on 4 of muscle, all of this in a week! and that was with some cheating, so I am looking forward to being very strict this week and getting some fantastic results from it.

As for the work out; I don't know why i thought that would be easy, but it wasn't. got myself a modest 205. not bad for first time. i do and don't look forward to doing it again. next time i'm shooting for 300.
happy new years everyone!

Averages from LogsItAll.com (online logbook) -

Total reporting: 440
Median All: 287 total points
Pace setter: Dan Epstein (CrossFit RunJumpLift)
http://www.logsitall.com/detail.asp?pr_index=2884&m=10&min_time=287&activity=22

Median Women: 269
Pace Setter: Lisa Quinn
http://www.logsitall.com/detail.asp?pr_index=167&m=10&min_time=269&activity=22

Age groups and more on main page.

-bp

Averages from LogsItAll.com (online logbook) -

Total reporting: 440
Median All: 287 total points
Pace setter: Dan Epstein (CrossFit RunJumpLift)

Median Women: 269
Pace Setter: Lisa Quinn

Age groups and more on main page.

-bp

329, subb'd 55# DB swings for rows. new high for me.

#97 Justin

we subbed burpees for rowing at the cert in September, numbers are similar if you were to row. count # of burpees not calories burned.

good luck

I have auto-answered my timer question. Thanks to myself

http://www.crossfitwarehouse.com/newsite/blog/2008/06/fight-gone-bad-1.html

305, subbed 55# KB swings for rows (no rower)

Yesterday- as many reps in 20 min of 75# OHS

= 222 off my PR which I believe is 242 so did another 24 when time was up.

Flight canceled today so maybe off to snowshoe or something this afternoon.
Spending New Year's Eve in Lake Placid- yay!
Happy New Year's everyone!
Erin

288

bw 165

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

94 + 97 + 92 = 283

#39

If you can move the row machine next to the other equipment. Or just deal with moving from room to room for the time being.. You will still get a good workout.

# 45

Do burpees instead of rowing.. "Fight Gone Burpee"

250, subbed 55# KB swings for rows (no rower)

wow first time doing fight gone bad and let me say...it did go bad. had to sub thrusters for wall ball and burpees for the row, ended up with 205 and was pretty dead by the end of it. oh well, there's always next time...

m/ 25/ 184

370, i am not sure how high the box was, because i was jumping onto a bench, but it was over 20in., improved by 50 points since the last one. Awesome WOD.

25/m/5'11"/201
WB - 31 25 20
SDLHP - 21 18 13
BJ - 23 18 20
PP - 30 24 26
ROW - 18 15 15

317 total...all exercises as rx'd but accidentally missed a go signal to begin the last set so had an additional minute of rest :( 349 as rx'd last time.

Just started up with CF again a couple weeks ago. Forgot how intense the wo's are. First time with FBG, and its brutal/awesome!
Got 263 but has to sub wall-balls for 15pds.
Definitely sticking to CF wo's alone, thy are the best!! Happy New Years everyone!

m/39/6'/233

first legit time/score (running clock, good rep counts) for FGB

241.

Ok, so here it is, my 1st official post. I figure I've been an affiliate for over a year now, so its about time. And considering the fact that I work with the notorious JroCK who is well known on here, I guess a good New Years resolution is to get my a$$ in gear and share my insane passion for crossfit. So until I find something better to write, HAPPY NEW YEAR CROSSFITTERS!!!!

Jeannie
Jeannie's Beach CrossFit, Virginia Beach, Va

Ok, so here it is, my 1st official post. I figure I've been an affiliate for over a year now, so its about time. And considering the fact that I work with the notorious JroCk who is well known on here, I guess a good New Years resolution is to get my a$$ in gear and share my insane passion for crossfit. So until I find something better to write, HAPPY NEW YEAR CROSSFITTERS!

Jeannie
Jeannie's Beach CrossFit, Virginia Beach, Va

Great workout and those of you that are scoring 600+, you need to make a video seeing that OPT only scored in the 300's. The rower and SDHP continue to hold me back on this one. I can't seem to get my rower calories above 20, maybe i need to increase from a 5 to 10 on the damper setting. Anyway scored 324 and am pretty stoked. Shooting for 400 next time.

302.
Subbed 55# db swings for rows, no rowing machine.
Definently a FIGHT GINE BAD!
KILLER!
HOOAH!

20/m/5'9"/74kg

favourite WOD i've done since i've started 2 weeks ago.

WB as rx'd
sdhp and PP @ 88 lbs (limited weights at home)
box jump as rx'd
burpees instead of row

total : 293

no fight for me 2day :( , yet i will do it tom.

86, 90, 80
total = 256

Mark
WB 33,29,29
SDLHP 14,14,11
Box 16,15,13
PP 15,15,14
Row 16,12,13
Total 263

Theresa
WB 22,21,21
SDLHP 16,17,14
Box 18,15,16
PP 17,17,15
Row 12,11,11
Total 243

Correction to #124
FIGHT GONE* BAD

My bad last score was not 355 for fight gone bad but that was something else. Rather late when I posted last night but did PR today at 255.

3-2-1 GO

213 4 weeks into CF

m/34/200/5'6"

38 M/68"/190

244, as Rx

Started with SDHP:
SDHP: 27-20-20
Box: 20-17-17
PP: 14-14-12
Row: 12-10-12
WB: 19-14-16

First FGB for me. Went bad.

101
72
73
Total = 246

Is it just me, or does this seem like an impractical workout to try to do at a non-crossfit-friendly gym? The rule at our gym is: whenever you leave to go do another exercise, you're supposed to re-rack the weights. So racking and unracking will take almost a minute all by itself. Any suggestions you can give me for making this workout work will be most appreciated, because it looks like a great one. Email me at ryan@ryanjanus.com

Thrusters, 44 pound: 37 - 23 - 20
Sumo deadlift high-pull, 75 pounds: 27 - 17 - 15
Box Jump, 20" box: 41 - 33 - 37
Push-press, 75 pounds: 28 - 24 - 24
Burpees: 13 - 11 - 11

Total round scores: 146 - 108 - 107

TOTAL SCORE: 361

244
sprint instead of row

Eric #83,

Thank you Eric for the thread post. Really appreciate it, I will do what it says, and I see a Chiro. in 25 mins so I am hoping things will get better quickly.

Happy New Year

Derek K. Are you doing any exercises to strenghten the low back? Supermans are great there are alot of great exercises you can do for the back to keep it strong. When there is a weakness if you strenghten the muscles around the joint the pain goes away!!

Post #123 anthony.....I'm sure that that the scores around 600 are for the championship fight gone bad which consists of 5 rounds not 3.

I have come to realize that CF is not easy in a globo gym but did the best I could without a timer just did each round to failer
12# MB
45# Sumo
subbed box with no weight squats
45# push p
row
10:32 total giving time to walk across gym for each station
208
I need a CrossFit gym closer to me

m/29/69"/165

Amazingly I had access to all of the necessary equipment this morning to do this as rx'd and an empty studio at my gym so I could set up shop. First time doing FGB for me, there are definitely areas I can push a little harder. Next time I should blow this score away.

96 + 78 + 74: 248

315

Concerning the video:

I think I understand the concept of the emegency stabilizers. I'm just not sure what the point of the video is. What's the message it's trying to send? Work on your emergency stabilizers? Don't arch your back as much during lifts?

The last half of the clip was hard to hear and might have explained this already. Anyone have any ideas?

subed rows with jump rope push press with 95 lbs dead lifts with 53 lb kb.
round 1: 25, 11, 25, 10 calories, I have no idea
round 2: 25, 11, 25, 10
round 3: 21, 18, 25, 11
that felt great.

CFWU- minus pu's
Didn't have the ability to time and write everything down so I just did my last fight gone bad score.
Wall ball 10lb.-34,32,28
Sdl 40lb-15,14,13
Box jump (6)-15 all
PP 30lb.-20,17,16
Row- 1 minute each round

45/m/160#

well off my PR but i hate working out in the AM for some reason.

Sub'd 45# thrusters for wall ball, otherwise as rx'd....need a better wall ball sub i think since you don't get the push action in the arms

Anyway, 281 total.

1st X w/FBG. had to do some subbing.....wish I read the board first.

Thruster 20# DB
SDL hi pull 65#
Tuck Jumps
Push press 65# (NO WAY, changed to 50# plate)
Burpees

TOTAL 132 AYE CHEE-WAH-WAH, that $ux

I hope I start the new year better than I finish this one

24/m/175

total = 253

subbed rower for eliptical which was lame i know, but only available sub at the packed gym

First fight ever. OMG it was great!

happy with the score of 309

subbed burpees for rowing:

round 1: 128
round 2: 105
round 3: 108
total: 341

m/30/5'11/179

M 42, 168

As rx'd 277

What's the best way to record reps if doing this by yourself?

Male/26yrs/6'0"/170lbs

Five 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)

WB 20-20-20-20-25
HP 20-20-20-20-25
BJ 25-25-25-25-30
PP 30-30-30-30-40
RO 15-15-15-15-15

575 Rx'd (5 Rounds) Last FGB 401 PR (3 Rounds)

I know next time I'm gonna push myself a little more for a 600+ 5 rounder.

"Shoulder Friendly Fight Gone Bad":

Row (calories): 15, 15, 14
Lateral Jumps: 35, 37, 35
Strict TSC pullups: 16, 13, 12
20" Box Jumps: 25, 27, 24
Handstand Holds (seconds): 60, 60, 60

Total: 448

Lateral jumps done over 8 different height and width obstacles (parallettes, Dynamax balls, luggage) with different spacing between each obstacle. Jumping to the right going well with very few breaks; many breaks and stumbles jumping to the left.

TSC pullups done deadhang, no kip, throat touching bar each rep. My shoulder is fine with this pullup version provided I don't relax even the smallest amount at the hang.

Handstand holds were counted by the seconds held in one consecutive set; if I could not hold the full minute I could not start again as it would be too hard to get an accurate count. Shoulder is fine with these provided I have an active shoulder the entire time. Heels against the wall and hands on the floor; no head against the wall to help remove the load.

Warm up:

10 min jog with new shoes concentrating on POSE form.

CFWU x 3

Wod:

Wall ball (22lb): 35/33/23/
SDHP:25/25/20
Box Jump: 35/38/33
Push Press: 30/26/23
Row: 16/15/15

Total: 392

PR by 113 from June 25th 2008!

Im so pumped right now. If I had of ran a bit quick from the PP to the row, I might have got a few more cals but thats it. My homemade wallball did not bounce off the wall which killed momentum. I want a 400+ for 2009.

Thank you Coach/Crossfit/everyone here, your changing my life for the better.

303 as rx'ed

M/25/165/5'10"
No rowing machine or 5lbs plates. Supplemented jumping rope and 65lbs bar. First time doing FGB. I think I could've finished stronger.

1 2 3 TOTAL
WB 42 37 37 116
SDHP 24 22 23 69
BOX 56 49 44 149
PP 34 36 42 112
JUMP 102 88 85 275

TOTAL 721

Gonna do this tomorrow at home....everything else is closed.

Wall-ball, 20 pound ball, 10 ft target (Reps)
I have an old basketball I am going to fill w/sand/dirt to make it about 20lbs

Sumo deadlift high-pull, 75 pounds (Reps)
Going to use 30lb concrete blocks...will definitely work on grip, too.
Box Jump, 20" box (Reps)
i'll find something...maybe stack my kids & jump on them :>

Cheers!
Dave
Happy Puking in the New Year

Question for coach or anyone who knows.

A few weeks ago we were doing jumps followed by dead lift or a jump then a squat.

a jump and a deadlift have similiar hip, back, and leg motions but they are clearly taxing different systems.

I know there are plenty of times that this happens in crossfit, this is the first time that I actually drew the conclusion myself while in a workout. I also noticed that it seemed to be a theme for a week or 2.

What are the benifits of using similar motions in different ways?

Happy New Year, drive safe! CD

as rx'd: 406

did the high-score sequence: bj,pp,row,wb,sdhp

Nice.. What a way for me to start off 2009. I'm one day ahead of everyone else. So "HAPPY NEW YEARS". This will be my first WOD. I can't wait for the pain.

30/m/5'11"/200

Did burpees instead of rowing. Everything else Rx'd

Wall Balls- 35,25,25
SDHP- 32,30,27
20" BJ- 28,29,28
PP- 42,40,30
Burpees- 16,13,12

Total- 412 (PR) previous PR was 351

CFWU x 3; Std

WB/SDHP/BxJmp/PP/Row—Total
33/22/21/16/18—110
30/22/22/16/18—108
28/22/20/16/17—103

Total—321; 19 pt increase
60 seconds at each station due to 8-10 seconds walking between stations (unavoidable)

M/43/6'0"/175+ with Holiday eating
SDLHP 75lbs 18/17/12
Thruster 40lbs in place of wall ball 15/14/12
Box jump 24/24/24
Push Press 75lbs 10/10/10
rowing calories 16/16/16
Total 238
made improvements in every area except rowing!
Previous Total 229 13NOV08
Previous total 190 7SEP08

Forgot to mention:
Had no medicine ball, did thrusters with 20lbs dumbell.

#152

By yourself, just count total reps per round and write them down during the 1 minute break. I've had to do that several times. Today was the first time I did FGB with someone else counting for me. Makes it a lot easier!

To some of the other posts about subbing for rows, I used to sub jumping pull ups, but that gives a false high number. The suggestions for burpees are probably right on the mark. By the beginning of the fifth exercise, you probably won't do any more burpees than you would calories on the rower.

Happy New Year to all of you. I can't wait to see what the New Years Day workout is (my one year anniversary to CrossFit). All of you going out to party, be careful, be safe and remember the pain train that is coming if you have a hangover!

FGB...109
100
104
---
313 total...I was shooting for 300...YES! What a way to start the year. Thanks Crossfit.

#64 Derek. I am a Chiro. Can't tell you for sure but I would bet my money that you have a disc problem. My advice to you would be to get an MRI asap. Good luck. I have a herniated disc and have been able to keep it at bay while still improving my Crossfit.

M/23/6'2"/195

As Rx'd 246

previous record 202, a 44 point increase.
Happy New Year!

23/m/166lbs/70"
as rxd
WB: 30/22/22
SDHP: 23/20/17
Box: 38/33/33
PP: 17/12/14
Row: 18/16/19
total: 334 new pr

So it was a bit cold this morning and for those of you who may find this workout tough here is something funny that will get you through your day.
I woke up to find that the temperature this morning was -45 degrees and since the car wouldn't start i thought i would take the dogsled to the gym. After i got there i learned that my pen had froze and it was getting ink everywhere when i had to write down my reps. When i was done i looked around for a pen that would not freeze and found one for $115 that was good to -65 degrees. After telling my friend about it he told me that the russians had a similar problem and then pulled out his pencil to show me their solution, so i grabbed it and stuck it in his leg and called him a communist...i felt better after that!

m/41/163/6'

as rx'd

rd1: 24, 27, 22, 31, 18= 122(total last time: 96)
rd2: 27, 25, 20, 25, 16= 133 (92)
rd3: 25, 20, 22, 20, 17= 104 (86)

with no rest day!

45/M/6'/180

FIGHT GONE GOOD...DID WELL TODAY!

TOTAL: 356

20 POUND WALLS-30, 24, 22
75 POUND SDHP-22, 20, 18
24" BOX JUMPS-22, 22, 21
75 POUND PUSH PRESS-35, 31, 28
2 POOD KB SWINGS-21, 20, 20. NO ROWER.

TAX MAN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/27/185

rd 1: 25, 21, 22, 30, 9 = 107
rd 2: 20, 18, 18, 25, 9 = 90
rd 3: 20, 18, 15, 25, 9 = 87

Total: 284

Still cheating between exercises but getting quicker (times slowing :( )

48/male/6'/205/week 8 of CF

****264***** (my second FGB)

50 points higher than my first try! 23.3% improvement. CF works.

Happy new year, all.

did 3 rounds
with 20 Reps of each excercise.
Dumbell thrusters for wall balls and 500 meters rowing each round
30.29
Good workout

45/76"/190

CFWUx3x15 (skip warmup next time?)

subbed 13.2 lb wallball (gym eqpt)
subbed 18" box
subbed jumping PU for rowing
all subs dictated by gym eqpt/logistics

WB: 29/20/20
SDHP: 17/10/10
BJump: 19/19/17
PP: 13/12/10
JPU: 20/20/15

98/81/72 = 251

notes: didn't really go after this - not feeling great - push much harder on JPU (prob 5/rd) - also rested on SDHP and PP - could improve boxjump by jumping down as well as onto the box

Matched my old pr of 228. Last time I used 45 pounds for the push press due to a shoulder injury; bumped it up to the Rx'd 75# today and felt fine.

I was really looking forward to this WOD, but for some reason I couldn't give it my all...maybe I was too focused on my impending doom tonight, who knows. Whatever the case may be, I will have to burn this one hard next time around.

Happy new year! Be safe, all.

262 score, I tanked on the last round.

151 5'7.5" 33 yom

my standard subs for FGB for past comparison are:
-45lbs thrusters for wall ball
-24" box jump- cause thats the height box i built
-45lbs barbell sdhp for row (it is killer to do 2 different weights of sdhp in one wo but i want to keep the comparisons for improvement accurate)

pr of 346 which is 17 pts better than last go-around

M/40/6'0"/155

12 days of Crossfit with the soon to be affiliate.

1 - 100m run
2 - 95lb SDHP
3 - 95lb thruster
4 - pull-ups
5 - burpees
6 - 20"box jumps
7 - push-ups
8 - kb swings 1 pd
9 - wall ball (20lb, 10')
10 - sit-ups
11 - jumping squats
12 - DUs

32:19

145lbs/31yoa

Only one sub, 45lb thrusters for wall ball. I have a 20lb medball (thank you wife for the wonderful Xmas present) just didn't have a 10 foot target to throw to in the gym.

Score: 295
Previous: 272

I really wanted 300. Next time.

My first WOD
male/18/6'2"/235
Subbed barbell push w. 45lb bar+10lb
Subbed Run for row
Subbed 16" box
Subbed 45lb for push

BBP: 17/20/20
SDHP: 19/17/17
BJump: 20/17/23
PP: 12/15/10
Run: 200m/150m/150m

I am unsure if it was a good substitutions, I am also unsure of the actual name for the barbell push so I just decided to call it that.

Subbed Burpees for Rowing (no machine)
285 (PR)

Old record was 239!!!

Whew! I love this WOD...I'm completely wrecked right now.
Happy New Year everyone! 2009 is going to be awesome!

wow...just reading all of this makes me feel weak.

i found an old basketball and filled it with dirt...found out a couple hours later, 19.5#...not bad

1st Rd - 78
2nd Rd - 58
3rd Rd - 47

subbed row with burpees.

have a safe and happy new years! only about 3 hours left of 2008 here!

As Rx'd - 252

btw: 152

ROUND : 1 - 2 - 3
wall ball : 30, 21, 20
high pull : 20, 17, 18
box jumps : 30, 25, 22
push press: 15, 13, 12
pull ups : 30, 22, 28

TOTAL: 323

As Rx'd

Wall 25/26/21 = 72
Sumo 20/16/14 = 50
Box(3stps) 20/15/18 = 53
Push P. 19/15/14 = 48
Row 16/17/17 = 50

Total: 273 (28%imprv)
Previous: 213 (6%imprv)
Previous: 201

34/m/164/5'11"

Tried my best but wasn't feeling 100% today,

as Rx'ed 284
PR is 297

O Well... maybe next time I can break that ellusive 300 mark. Happy New Year!

sub 20# db thrusters for wallball
no plyo boxes, used ~15" step
wasted a ton of time walking to and from rowing machine (across the gym from the squat rack)

133

subbed 60lb seated low row for row
144
135
142
total=421(PR)
old pr=403

I usually don't post but, I have to say I finally got my goal of 301!!!!, I did sub the row with burpees, but only managed: 8/8/4. I collapsed, great feeling.

did it right after patrol
subbed 15# med ball (all they have at the gym)...
otherwise as rx'd

292.

happy new year. go america.

32/m/165

cfwu x1

subbed 45lbs thrusters for wall ball, sudded 45lbs sdhps for rows. gym does not have 20lbs med ball, or a rower.....

233 same as last time, but last time did 65lbs instead of 75lbs so i guess i improved from the last time.

30/M/180/6'

NEW GUY ALERT

I know the more experienced CF's here are expecting a lot of first time posts over the next month, and I'm one of them. Today was my 1st day attempting a complete WOD. I have done a few of the exercises, and tried putting together some workouts on my own. But, never an official WOD. Here's my number, I think it was a good start. But I'll be damned if I cant do 50 better next FGB. Unfortunately, my gym only has 12# balls though.

Wall Ball 43/26/21
Sumo 20/12/12
Box Jumps 19/17/13
Push Press 16/10/12
Row 20/15/15

Total 271

Happy New Year!

347

rowers around the corner from other equip, both were being used on rnd 2, so skipped it.

1st FGB for me, so I tried to pace myself a little too much. But at least now i have a reference point and know where to kick ass for next time.

As Rx'd:
Wall Ball: 32/20/21
SDHP: 20/19/16
Box Jump: 20/13/13
PP: 20/10/15
Row: 20/15/18

Next time: Push harder through wall balls and push press on 2nd/3rd round. No excuse for the push press especially.

300 will be as good as mine next time. I am guaranteeing it to myself at this very moment

dang it forgot to post my total

272

wall balls 29,24,20 = 73 +8
sumo 22,13,13 = 48 -3
box jumps 15,15,15 = 45 -12
push press 12,12,10 = 34 -3
row 16,14,14 = 44 -6
total 244 -16

very disappointed with the results. My lungs were burning like never before and definately hurt my performance.

229 (pr)

For those needing a FGB timer:

http://www.crossfitwarehouse.com/newsite/blog/

Happy New Year to everyone!

351, this sucked really badly...

m/36/170

subbed burpees for rows
TOTAL: 260 (PR by 22)

interesting thing is i didn't have my coffee this morning before the workout. thought for sure i'd pay for it.

Wall Ball 37/30/33
SDLHP 18/15/16
Box Jump 19/12/14
Push Press 15/15/17
**Row 27/26/28

My row machine doesn't add calories, so i counted full rows completed per minute at highest resistance setting

Also im still kind of new so i thought 75lb sounded light, and used 85lb---learned my lesson!!

23/M/185lb/5'10"

Subbed 30 lb dumbell swing for wall ball. Everything else to standard.

Total score 304

I think the dumbell swings really upped my score vs. wall ball.

Subbed from Comment #201 i forgot--TOTAL 322

m/38/175

247

Had to use 10# ball (gym doesn't have anything heavier). Looking forward to CFitting in 2009.

Great way to end great year.

Fight Gone Bad: 318

Sumo deadlift high pull 65#
Increased push press to 65# from previous 55#
subbed burpees, no rower

Previous: 324

Do you have the power to change?
Are you ready for the next level?

306

24/m/182

subbed burpees for rowing

Box Jump 34/25/25 = 84
Sumo 22/18/14 = 54
Wall Ball 20/15/15 = 50
Push Press 17/11/12 = 40
Burpees 12/11/11 = 34

Rnd 1 = 105
Rnd 2 = 80
Rnd 3 = 77

Total = 262 (-8)

Mike F:

subbed burpees for rowing

Box Jump 25/23/22 = 70
Sumo 14/14/13 = 41
Wall Ball 22/20/18 = 60
Push Press 15/8/10 = 33
Burpees 12/11/12 = 35

Rnd 1 = 88
Rnd 2 = 76
Rnd 3 = 75

Total = 239 (-16)

Carrie H:

subbed 18# SDHP
subbed 8# WB
subbed 30# PP
subbed burpees for rowing

Box Jump 15/16/17 = 48
Sumo 14/16/14 = 44
Wall Ball 20/23/20 = 63
Push Press 14/15/15 = 44
Burpees 8/8/7 = 23

Rnd 1 = 71
Rnd 2 = 78
Rnd 3 = 73

Total = 222

My 1st FGB, Subbed a couple things, but:
Wall Ball - 17#-8.5ft target: 35-30-31
SDHP 75#: 36-27-28
Box Jump 21"(stairs): 25-20-19
Push Press 75#: 20-26-25
Burpees: 14-14-14
Total: 364

Did this one on Christmas Eve with some buds to introduce them to crossfit.

As Rx'd 328

30/m/198

round 1: 29/23/24/20/13 = 109
round 2: 25/16/17/15/12 = 85
round 3: 22/13/20/17/13 = 85

TOTAL: 279

not a good score for me... feeling run down today. nonetheless, still an amazing workout.

happy new year!

214. sub'ed single-unders for rowing so I couldn't count calories all else as Rx'd.

Followed up with ~5 mile run, 39:12.

Team Eastridge,

Subbed jumping over 18" object for box jumps and took "breathers" between sets towards the end. Otherwise as Rx.

-Jeff....389 total
-Kerry...382 total

FGB . . . randomly chosen (right). WOD 250 (PR) [50Y/M/11ST/70"]

First Time doing FGB...As rx'd:

Wall Ball 25/25/22
SDHP 12/17/12
Box Jumps 27/23/19
Push Press 17/18/17
Row 13/12/14

Total 94/95/84= 273

wb 20# 8ft 28-17-14

sdhp 75# 12-10-10

20" box 8-9-10

pp 75# 15-11-10

sdhp 45# 20-17-25

total 216

25/m/5'11"/175
subbed 60lb row for row
127+129+122=378(PR)
357(oldPR)

m/23/205

414 not a PR but not bad after I did filthy fifty yesterday. Time of 20:21

no rower worth a crap, so subbed rope jumping...didn't score the rope jumping...

219 for the other 4 stations

ran 5 miles afterwards

CFWU x3

WOD
WallBall: 25-25-25
SDHP: 15-15-15
Push-Press: 20-20-21
BoxJump: 25-25-24
Row: 21-20-19
Tot: 295

It's been along time since I did FGB, my score reflects that. About 65 short of PR. I feel like crap right now and my performance showed it. Need to get back to the Zone and cut down on the late nights... Vacation is almost over.

Happy New Years all my friends and family!

Get some, Go again!

subbed 20lb db thrusters for wall ball and 40 lb KB swing for row...not good idea total was 303

it amazes me how much being sick effects your stamina...I felt horrible the last round, flem in my throat and very weak.

o well

m/23/220/6'3''

m/23/205

414 not a PR but not bad after I did filthy fifty yesterday. Time of 20:21

rx'd FGB
364 (pr)

m/43/5'10"/213

CFWU x 2

"Fight gone bad"

Wall Ball - 29, 23, 21
SDHP - 26, 22, 21
Box Jump - 29, 29, 27
push press - 21, 16, 14
Row - 13, 14, 14

Round 1 = 118
Round 2 = 104
Round 3 = 97

Total = 319

...and collapsed for quite awhile afterward.

30/f/115

total 328 (PR by 28 points)

wb: 27-30-27
sdhp: 21-20-22
bj: 14-13-12
pp: 32-34-38
row: 13-12-13

hope my math is right.

33 yom 220 bwt

fight gone bad
114/89/81 total 284 down 11 from last time.

I was way ahead the first round then died. I don't think the 8 mile bike and 7 mile run (indoor 10k pr though) yesterday helped.

I believe the holiday season has finally caught up with me.

"Fight Gone Bad!"

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

Did two rounds of:

11 kg. thrusters
11 kg. Sumo deadlift high pulls
Push ups
6 kg. dumbbell swings
sit ups

reps:
20/20/20/20/20
10/13/15/30/25

Might be a silly question but I am weak right now. Is the girl weight #65, #55, or #45? I think I can hang with #55. but #65 sheesh last time i tried I had all kinds of yucky shoulder pain.

Day 5 of Crossfit, First FGB

11# Wall Ball (no 20# avail) 35/24/20
SDHP 15/10/10
Box Jump 20/14/12
Push Press 10/7/5
Burpees (Sub for row) 13/10/9

Total 214

first FGB
265 as rx'd
still kind of new to crossfit, looking forward to next year

Looks like a fun variation!

m/20/163/5'9"

313

PR! Finally over 300. Fight Gone Bad always makes me wonder why I do this to myself...

m/37/237/6'1''

WB: 33/25/21
SDHP: 27/22/21
BJ: 20/18/16
PP: 31/25/21
Row: 20/17/18

Total: 335 (PR +35)

Awesome way to ring in the new year!

#124 Anthony

I agree. I would like to see the 600+ FGBs. I have seen some incredible performances by Crossfitters so I am not saying it is impossible, but if it really happened I would love to see it.

As rx'd 328

Just realized I used 95 lbs on the SDHP's & Push Press instead of 75 lbs. That helps explain why I felt weaker then usual. lol...

300 +22,21,25 rows

#224 Nadia

awesome time!!! wow you are a seriously strong athlete! I really admire you.
another true inspiration for the women that do crossfit! keep up the good work!!!!

Happy New year everyone! god bless you all and good luck in all your training endeavors!!stay safe!

WB - 25 22 23 = 70
SDHP - 20 17 15 = 52
BJ - 22 22 18 = 62
PP - 16 14 13 = 43
row - 14 13 10 = 37

total = 264 (pr)

the ugly but honest truth...

1st time doing fight gone real bad - from Ali to Urkel in under 20 minutes

subbed 20# DB's
SDHP 65#
PP 65#
Burpees sub rowing

255 Total

Thank you coach, May I have another!!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 16 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

225 points

"Fight Gone Bad" as Rx'd:

324 points

today brutus by far my worst idea...it was horrible terrible and to make it worst i train with the 40% of my older brother 185 my weight is 164 damn that was a bad idea...great last workout of the year

Did Michael today and doing FGB tomorrow.
Took a full set off for Christmas.
Came back today - 21:59
Met pukie for the first time today, for real.

Left Josh G's house after getting a little woozy in his front entrance way, made it half way down the driveway before I threw up.

Awesome.

mr. Khalipa you are the man!!!

Subbed thrusters for wall. Also stopped clock to run downstairs at globogym to reach erg for rowing.

Today: (Total, difference over previous)
rd 1: 37,25,23,28,19 (132, +15)
rd 2: 28,21,18,20,17 (104, +19)
rd 3: 24,20,12,20,20 (96, +14)

Total today: 332 (previous PR of 284 for an improvement of 48).

Great way to end the New Year. Also got to share FGB with SrJordan, so I'll let him have the honor of posting his time.

CF warm up x 3

wall ball (7kg): 34, 30, 29
sdhp (75lb): 22, 15, 13
box jump (~18"): 26, 26, 29
push press (75lb): 14, 12, 11
row (strokes): 32, 29, 33
[calorie counter on the row machine not working.]

total (minus rowing calories) = 261

ROUND 1 2 3

WB 26 18 16 ........60
SDLHP 16 12 14 ........42
BOX JUMP 18 17 15 ........50
PUSH PRESS 16 15 16 ........47
ROW 14 14 15 ........43
______________________________________
90 76 76 TOTAL=242

326,got 48 on first set of push press,downhill from there.

Subbed 40 lb thrusters for the wall ball.. otherwise as rx'd. My counter gave me 279 but I dock myself 10 for some questionable transitions and my distrust in his math.

=269 PR

Haha I looked like that guy doing the dumbell thrusters on the main page. Agony.

Happy new years everyone! Wish there was a rest day tomorrow for, well, the same reason everybody does. A run would be cruel.

m/34/5'8/150

FGB as rx'd 305 new pr, last time 289 so uped it by 16 pretty pleased with that number!!

As crossfit grandma, lots of subs but improving. Very proud of myself, investing New Year's eve into FGB.

Wishing all crossfit community, and all the people of good will, blessed 2009.

F/31/128/6'

WB SDHP BJ PP ROW
38 20 23 16 15
23 16 21 13 13
23 17 15 16 15

Total: 284 (PR by 24)

I procrastinated big time today. Even entertained the idea of doing a different WOD because my shoulders are still killed from the shoulder medley we had the other day.. My husband hit this one first, putting up 335 - hard act to follow. I pushed myself today, with a little help from my friend.. I got by. Puked going into round 2 of SDHP - yummy cashews. Next FGB I hope to join the 300 club.

#153 JacobSZ - you are a mad-man!! 5 rounds, and the numbers you put up are insane.

Nice work!

22 / M / 5'9" / 126lb

I think #189 Jonblaze did this, but has anyone else thought about using the cable seated-row machine at Globogym for rows? The seat is static, but it might work if you're wearing the right shorts. This is my first FGB, so I think I'll try it. If it doesn't feel right... burpees.

33/M/6'00"/181

"Fight Gone Bad!"
as rx'd

307 (pr)

Dan D.

38m/6/190

wod as rx'd since 5/22/08

315pr

Thrusters w/75 lbs 29-24-20
SDHP w/75 29-23-22
Box Jump 28" 32-35-31
Push Press w/75 32-32-31
Barbell Rows 40-37-34

Totals 162-151-138 = 451

M/32/170

Rx'd : 287

As Rx'd, except 16lb wall ball (heaviest available)

326 total

WB: 33, 31, 29
SDLHP: 23, 24, 22
BJ: 23, 20, 20
PP: 13, 13, 11
Row: 21, 22, 21

Happy New Year everyone!

423 as rx'd, continuous running clock w/ a buddy counting. PR i think.

WB 20# 29/24/22=75
SDHP 75# 15/13/12=40
BJ 20" 19/17/17=53
PP 75# 17/15/14=46
SDHP 75# 14/13/15=42
Total=256

WB: 24, 23, 22
SDHP: 24, 24, 20
BJ: 20, 21, 20
PP: 20, 20, 15
Row: 18, 14, 14

Total: 299

Up from last time (289) and time before (287).

24/m/165

fight gone burpee - 265, 3 rd total

felt good about this number after the custom wod i did yesterday. i really focused on form this time, i.e. being strict on my push press to not jerk the weight and getting a full hip lockout on my box jumps.

happy new year to all...be safe.

dropped considerably...

went from 434 down to 299. Just took 2 weeks off because of the holidays. I had 150 after the first round but dropped considerably at the next 2 where i had to take a couple in the single digits because i felt like throwing up.

301

not a pr, but pretty good for me self timed. pr's are with someone timing me...i need a chime timer I think.

M/48/151/1-1-06

WB 18# (heaviest in gym; prev. 12#)
SDHP 65# (prev. 55#)
Box Jump 20"
Push Press 65# (prev. 55#)
Row

266

N.B. No reason not to do 75# next time.

36 M 170#

291 as Rx'd.

Improvement from last time but I am still a puss on this one in comparison to some of the other numbers posted.

24/M/140

Subs- 45 lb thruster for wallballs, Burpees for Rows

215

m/26/5'11/185 no row machine or wallball so i just did a different wod "Linda"
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time
DL 275lbs
BENCH 185LBS
CLEAN 141LBS 41:41
All dl and bench sets unbroken. clean sets 7-1 unbroken

BJ Penn must be one bad man doing this!

23-18-16 WB sucked the energy big time
13-15-13
14-12-20
17-16-16 10-10-10 display on rower was busted, guess

Total 223

very deceiving workout

m/31/165

heaviest ball in the gym was 8 kg, no rower, subbed 45lb sumo dl high pulls.

324

hau'oli makahiki hou

aloha no.

cfwu x 1

3 rounds
1 minute rounds
30 second break after each exercise
2 minute break after each round

12lb wall ball 9ft target (32, 32, 30)
75lb sumo deadlift highpull (21, 20, 20)
20" box jump (32, 32, 30)
75lb push press (25, 25, 25)
row #5 (17, 15, 15)

Total: 127+124+120 = 371

previous 11/11/2008:
15 second break after each exercise
1.5 minute break after each round
361

366 with 24lb ball

288 subbing 20lb db thrusters for wallball and burpees for rowing calories.

M/24/5'6/160

It's more like "Fight Gone Horrible"!

As rx'd, first time

WB-35-27-22
SDLHP17-16-11
Box-23-20-17
PP-22-15-18
Row-10-8-7

268

C-
sub'd
16# WBS
53# PP, SDLHP
384

m/19/145/66"

i couldn't do Rx'd, i had to use a 20lb dumbell thruster and only a 12" box jump, i want to buy a full size box and a wall ball, but either way.

got 440, i couldn't believe the score, even though two of the workouts were scaled, I'm still really happy with my score.

the 1:00 minute rests didn't even feel good, this is my third fight gone bad, i hope to not see it for awhile.

M/47/5'9"/172

First time I actually scored my FGB. And also, first time for Wall Ball with my new Dynamax 20lb'er (Thanks Santa!)

Subbed burpees for rows.

231. Totally gassed. Expected better. Next time...

Subbed 45lb plate press and squat for wall ball and 75lb bent-over row for rower machine and got 272...not sure if thats good or not but this workout KICKED MY BUTT!!!

M/42/5'9"/205
Subbed 50# thrusters for WB
Thrusters-27-20-20
SDLHP-16-15-15
Box -18-16-15
PP -25-15-15
Row -19-18-16
270
Wait 1/2 hour and again:
240
What kind of FREAK OF NATURE breaks into the 400s?

Doing 50 percent cycle this week. I have been feeling sick for the last 2 days and did this WOD after 13hrs night shift at the hospital. Did push myself too hard on the WOD today!

As Rx'd

315

M\44\190

New PR....235
subbed treadmill for rows as I have no rowing machine, otherwise as rx'd

369

36/m/5'8"/189

THRUSTERS 45#
SDHP 75#
BOX JUMPS 24" box
PUSH PRESS 75#
CROSS TRAINER
Total 221

m/37/76/200

First FGB (WOD, that is...)
Subbed 1pood KB (tossed to low ceiling) for WB

268

Happy New Year XFers!

27 / m / 162 lbs / 5"11

I dont have a lot of equipment for this one so....

"Jackie"

100 SDHP 45 lbs
50 thrusters 45 lbs
30 pull ups

11:59

First time doing this one. Deceptively hard

I did "Cindy" yesterday so my back was still tight ... 25 rounds

Garage FGB:288

45# Plate for wall ball
25,24,20=69
Sumo DL
14,14,15=43
Box Jump on Bench
25,22,20=67
Push Press
15,12,11=38
DBL Unders
25,20,26=71

subbed 55lb db swings for rower

277

42/145/M

1-30/25/30/25/13
2-28/24/30/24/13
3-25/23/28/22/13

total 353

21/m/197

First FGB and second week of CF...

327

Subbed the wall ball for 50lb Thrusters.

BRING IT!

26/5'9"/135

235 with 25kg barbell and 14# wall ball

First time doing FGB with a 14# ball (versus a 20# ball). Wow - much easier! Those wall balls always so impossible!

Wall Ball - 32, 27, 21 = 80
Sumo - 22, 13, 13 = 48
Box Jumps - 27, 19, 19 = 65
Push Press - 21, 18, 20 = 59
Row - 20, 17, 20 = 57

Total = 309

Wall Ball - 28, 27, 26 = 81
Sumo - 28, 20, 18 = 66
Box Jumps - 35, 35, 30 = 100
Push Press - 32, 30, 30 = 92
Row - 18, 16, 17

Total = 390

6lb Medicine Ball for Wall Ball

Thank you 2008

I found Crossfit by accident in June of this year and it changed my life. Went to the games and that was that, it's been love ever since.

A few thank you's to hand out:

1. My lovely Wife, for supporting me and keeping the garage gym clean, you're the best :-)
2. My workout partners Bryan and Blake, you guys kept me going when I wanted to quit...never quit.
3. Freddy C: You are the only Crossfit legend to ever send me an email, that was cool. I promise I will be at one of your certs in 09.
4. Bingo: Your posts are always thoughtful and inspiring, please keep sharing your insights on life, love and fitness.
5. Spider Chick: Best line of the year "Food is fuel, it's not a substitute for love." That was brilliant.
6. Billy: Thanks for always reminding me to "have fun and train hard". Keep it up brother.
7. James Humphrey Jr: Thanks for the email some months ago. It meant a lot and I wish you the best in your adventures in fatherhood.
8. Coach: Thanks for doing what you do for us every day. I saw you at the games and didn't have the nerve to introduce myself. Maybe I'll man up and get the honor next year.
9. The Heroes: Thank you for your sacrifices. To those who have fallen on the field of battle and to those who continue to fight...thank you, from the bottom of my heart.

To everyone else in the Crossfit community, keep it up and never quit, I know I won't.

3-2-1 Go 2009!

10lb wall ball: 25,30,32
Sumo (40lb): 28,33,23
20in box jumps: 26,26,26
Push press (40lb): 35,26,30
Row calories: 17,13,14

As Rx'd:
WB:36,30,17
SDHP:30,16,12
BOX:37,25,21
PP:26,16,14
ROW:12,8,10
Total:310
Not a PR, but a great workout.

Feels great to have a few days off and get back into the gym.

Got 274 today, subbing 40-lb db swings for wall-balls and burpees for the row. Someday, I'll get in a FGB as Rx'd.

Happy New Year!

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. SDHP 45lbs x 10, Push press 45lbs x 10.

Wall-ball, 20lb ball, 10 ft target: 20-18-15
Sumo deadlift high-pull, 75lb: 12-12-12
Box Jump, 20" box: 12-13-13
Push-press, 75lbs: 13-11-13
Row (Calories): 19-10-11

Total: 204
Foam roll after
Compared to 081111: 249

Off from 22Dec2008 to 30Dec2008 with a cold.

Had to use a 6kg ball. No C2 at the gym with the dynamax balls, not 20lb ball at the gym with the C2.
Lost some time writing down my reps and about 20 sec of the row to get to the machine on the other side of the gym.

rd1: 30,22,32,15,7=106
rd2: 26,15,30,15,7=93
rd3: 25,16,32,15,9=97

I substitute burpees for the rowing

80, 74, 78

round 1 - 22,22,22,20,20
round 2 - 25,20,25,15,20
round 3 - 25,22,25,15,16

total - 314

sub'd row with ring rows.

Oh, one more thing.

Anybody in the San Francisco area:
Tomorrow, 01/01/09, I'm meeting a couple friends to do a Golden Gate Bridge run. We're going to meet at the parking area on the SF side at about noon. Exact workout to be determined, but it'll definitely include a run across and back, with a few stops for push-ups, squats, burpees, etc.

Send me an e-mail if interested, or just show up around 12:00 PM and look for the CF T-shirts.

Happy New Year!

22 / M / 5'9" / 126lb

Holy Lord, that was unreal (my first FGB). Scaled to 5kg ball, 45lb for SDHP and PP, and used the Globogym cable seated-row machine at 70lbs for rows, scoring reps.

Wall-ball: 33-23-13 =69
SDHP: 17-7-12 =36
Box jump: 20-10-7 =37
Push-press: 12-12-11 =35 (almost skipped Rnd2 by accident; wasted almost 30 seconds)
Row: 25-13-14 =52
Total: 229

I scored myself, so I'm not too sure about some of the numbers. The total is definitly within +/-5 of my actual score, though.

276 as RX'd

Last time was 329 but didn't lock out hips and knees on the box jumps and only used a 12 pound medicine ball.

39/m/190
as rx'd except
sub 75lb seated rows (reps) for rows

total 384
total 310 (subtracting the 74 reps of seated rows)

1st time inside the ring with FGB
I set it up and timed my wife first she got 297 which I found smokin' hot.
Then she timed me, this was an absolute ass kicker

Score 310

Came back from a little hiatus (back pain) to hit FGB!

I looked at my last results, and I went WAY down in Wall ball, SDHPs and Rowing, but WAY up in Push press and WAY WAAAAAY up in Box jumps.

Wall ball - 27, 20, 16 = 63 (down from 100)
SDHP - 15, 15, 14 = 44 (down from 52)
Box Jump - 53, 45, 50 = 148 (up from 63)
Push press-33, 23, 19 = 75 (up from 61)
Rowing - 17, 14, 15 = 46 (down from 58)

Came out with a huge PR of 376! Thank you Box Jumps!!

HAPPY NEW YEARS.
First time back in the gym after an accident I had three months. First time doing CF as well. Here is how it went. The rower was to far away so I substituted it with burpees.

Thursters: 45 lbs 27-15-10
Sumo: 20-12-10
Box jump: 20-10-10
Push-press: 15-10-7 =35
Burpees: 15-8-6

195

I cheated as I went by briefly resting between reps. Still kicked my ass. Thanks CF, I know this will get me back into shape. Was 176 3 months ago. Today 198 ;-(

1st time back since around TG. Not been eating well either

Wall ball 14#
SDHP - 65#
PP - 52#
20" box jumps

159
lower than last time, but heavier weights - working to RX'd weights

Just happy to have done it today.

m/44/175

cfwu x 3
modified subbed 24inch box and hitting heaby bag for rowing.

WB- 41,42,39
SDLHP- 21,21,20
box jump 24 inch- 14,16,15
Push press- 24,20,20
Heavy bag combinations 40,44,50

427 reps

M/39/6'3"/260

3rd WOD done!!!! Looking forward to 09.

FGB. As a retired professional fighter, today was a disgrace to fights everywhere :)

Sub burpees for rowing: 1st time doing burpees-horrible...all else as Rx'd

245 total

Happy New Year to ALL!!!!!

thrusters 45#: 10, 11, 9
sdhp 45#: 28, 26, 27
box jump: 22, 21, 27
push press 45#: 10, 11, 14
row: 16, 14, 15
=261

thrusters killed me, but up from 172 when fgb was one of my first crossfit workouts in october :)

damn brutus make me sick i got fever brutus is hardcore!!!! I liked it very much but it's a massive weapon of destruction....

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 1x12; Burgener WU.

As Rx: 122 + 122 + 100 = 344.

Cool-down: not in the mood.

Off PR by 25 pnts. Agh! My arch nemesis. Went in with a new strategy which I executed perfectly until after the wall-balls of R3. I crashed and couldn't hit the numbers I wanted on the SDHP (12 instead of 28) and PP (25 instead of 32). Not a PR, but 6 pnts more than last time. Until we meet again!

Subbed 40# thrusters for wall ball. Also stopped clock to run downstairs at globogym to reach erg for rowing. Otherwise as Rx'd for Big Dawgs.

Today: (1st time for FGB)
rd 1: 24,18,15,15,17 (89)
rd 2: 19,16,16, 9,17 (77)
rd 3: 19,15,15,10,18 (77)

Total today: 243

377 as rxd
row 24 21 19
sdhp 44 42 20
pp 52 42 30
wb 21 15 15
bj 15 9 8
total 156 129 92=377

305 as rx'ed

424

36/m/178/5'6"
This was my first experience with FGB. i feel that i got better each round after i got over the of thought doing the workout.

45# thrusters(wb) 28 23 24
SDHP 12 16 16
BJ 14 14 11
PP 13 16 19
Row 10*10 14

Total 240

i did one set of burpee's cuz someone was on the rower! dag gum #$@%^

oops, forgot to run each set
245 minus the calories. 30 min lvl 8 wu
wb=24/25/20
sdhp:17/17/16
box:24/24/18
pp: 20/23/20
end with 4 min run

last time:210 minus calorie count, 300 last time
wb: 20/20/19
sdhp: 12/18/14
box: 18/20/22
pp: 12/17/18
run 1min (no rower)
wu-30 min lvl 8/10 after last peak home stairs
Comment #504 - Posted by: gregev at June 28, 2008

I suppose I made a New Years resolution, but it wasn't the transition into 2009 that is motivating me to do so, it is the anticipation of the qualifiers, and hopefully the games, in 2009. I finally got around to buying Mastering the Zone and a scale, and I will be following strict Zone for my spring semester out at college. While I am always looking to improve my metcon times, I would really like to see some strength gains, since I feel that I am generally weak in that area. I rarely feel like strength is my limiting factor in WODS unless I'm doing Linda, or its actually a strength day, but I feel like getting up to about 950 (from 840) for my total would really be beneficial.

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Walking on hands for one basketball court length + 6 ring muscle ups and 50 double unders

WOD: FGB: 291 :>( subbed double unders for rows because I s_ck at double unders

Cooldown: 6 bar muscle ups

Have Fun, Train Hard,

Billy

Ok, crossfit stuff to get god at this year:

Freestanding HSPU's with claps
a cross on the rings

body weight snatch
increase CFT by 100 I think.... 150lb press....
1.25 body weight C&J

Take running seriously POSE
sub 1:30 500m row

Have Fun, Train Hard,

Billy

First time back in about 6 months! I have never really been one to post my results, so this is my new years resolution.

SP
95,115,125,135,145,165
PP
115,125,135,145,165,165
PJ
95,105,110,115,115,115

First day back in Baghdad from leave.
Subbed 55lbs dumbell swings for row
Total 265
24/M/210/6'1"
Puked on the floor before push press in the final round.

36/M/5-11/220

WallBall28 20 20
SDHP 20 10 14
Box Jump20 18 16
Press 20 15 16
Row 16 16 17
104 79 83 266

BLAH! PR is 278 I thought I'd go for 300+
Blew my load on the first round.
I felt more in the grove but the score was lower?

234

34-25-17
19-13-12
19-16-16
12-10-8
13-10-10 burpees

220

Hey JH Firefighter comment 317,

Are you really 5'11"and 267lbs with a FGB score of 377? or is your weight 167lbs? Not that it matters to me but if you do weight 267lbs you have got to go to the games next year, you will rock the house!

Have Fun, Train Hard,

Billy

WOW!!! My biggest regret of the past year is that I was not consistent with Crossfit. I stalk the site daily but chose what I wanted to try...Big mistake!!! That changes this year!!!
Today was done at my local YMCA. not the most convinent:
Scaled Fight Gone Bad 45lb plate

thruster
sdlhp
box jump
airdyn

161...shitty

Also, I am making an attempt to go Paleo, are there any helpful blogs out there for it(i.e. crossfitpaleo, or crossfitnutrition)? if not, it would be a great idea.

i just realized i left out the push press, that might have helped my score! better luck next time!

Thanks Playoff Beard comment 294, that's pretty cool :>)

Have Fun, Train Hard,

Billy

Somebody needs to tell Johnny carbs that BJ Penn is gonna get his ass kicked by GSP! Nobody currently in 170 can beat GSP!

Happy New Year to all...

48/m/245/75

*Two* rounds:
Thruster 45#: 19-12
SDLHP 45#: 13-21 (second rd w/o wt)
Alt Steps: 23-20
Push Press 45#: 22-26
(no row)

Total points: 156

Comments: frequent resting because I was out of breath. Tough wod for me.
Limitations: back pain, left knee pain
Also did elliptical for 30 min.

NEXT TIME:
Three rounds:
Thruster 25#:
SDLHP 25#:
Alt Steps: 23-20
Push Press 45#: 22-26

@311

I like throwing heavy bag punches into the mix. Might have to try that one. For those that have never worked a heavy bag.....it is tiresome if done with intensity.

FGB tomorrow AM.

Had a nutrition and sleep lecture at our WOD today.

Finished with 100 24" box jumps for time. - 3:30 which is a new PR

READ the book LIGHTS OUT! (for a better understanding of sleep, sugar, etc)

26/m/5'8/162

Jackie
For time:
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)
Just got our rowers in. First time doin this one. It was brutal.
rx'd-6:52 sets unbroken
shain-8:07

Happy New Year everyone!

Playoff Beard #294:

No worries, Brother, and thanks for the shout-out. Looking forward to 2009. I'll start my "pre-answer" posts tomorrow.

Happy and safe New Year to all.

Sub:

Ski all day

Cool down:

Beer and Patron

Happy New Year all

subbed 20 pd thrusters for wall ball
subbed 8.0mph run for rows:

230

first time, so i am happy with the results.

Anyone know of a CF site that employs the 5 day schedule. Thanks.

Still suffering from fluid in the left knee. Doctor says about another week or two I should be back on my game. Not the way I hoped to roll into 2009, but I'll deal with it. Did Mary today with all pistols on the right leg.

Working New Year's Eve tonight. I'm hoping to get a good workout dodging bullets at midnight.

Have a Safe & Happy New Year everone!

323

Best wishes to everyone

220 (88, 69, 63) = (17,12,12), (15,13,12), (15,14,14), (25,18,15),(16,12,10) = (41, 40, 43, 58, 38)

Third week of CF, first attempt at FGB.... f/28/5'4''/135

scored a 231-- used a 10 pound wall ball otherwise completed as rx'd.

f/29/5'2"/123

Subbed 17.5lb dumbell thrusters
SDHP and Push Press @ 55lb

Scored 241

Best Experience this year - finding crossfit. I feel like the athlete I used to be.

Worst Experience - I can't think of any right now, must have been a good year!

Previously: 238
This time: 255
As Rx'd, used 2 pood KB for SDLHP and PP, 20 lb DB's for thrusters
20-20-17-15-14
20-20-17-15-12
20-20-16-15-14
Next time get rower computer fired up during PP to get more calories

M/31/173
Score 277 Modified Row with Burpees

used 90 pounds on that long bench where u lay stomach first on it and reach down and pull up the bar row type thing since we have no rowing machine. Counted each rep of that at 90 lbs as one. Otherwise as RXed

285

hey i put a comment up yesterday but i can't find it :( i will remember what # my comment is this time!

Does anyone know of a substitution excerize for back extensions?

At work, legs killing me from doing heavy at gym yest. morning before work.
Did the rower and just counted reps. Posting this late in the evening now my legs are even worse than they were, walking even hurts.
Total 336

As rx'd: 294(new pr by 60 reps)

m/33/6'/225

Did the Greg A Warmup before I did FGB. I've been doing his warmup for the past month and have felt the difference in my WODs. Greg A, you are da man. You inspire me to be better ( I hope that doesn't sound corny)

had to sub 45lbs barbell thrusters for 20lbs wallballs (did that on last time I did FGB)

1st rd: 124 pts
2nd rd: 108 pts
3rd rd: 115 pts
total: 347 pts (PR)

compared to 260 pt total from previous FGB

GOOD TIMES AS RX'D

Had to substitute seated rowing for rowing machine. Put as much weight as the regular rowing machine feels like. I did a test at the gym on concept 2 rowing machine and found that 30 rows = ~15 calories. Seated isn't as good, cuz you don't get the legs involved, but best I could do. Otherwise as rcvd.
317

fyi - Greg Amundson (Greg A) warm up is this:

http://media.crossfit.com/cf-video/CrossFit_GregAWarmup.wmv

40/m/6'/192
as rx'd

WB 35 30 25
SDLHP 19 15 13
BJ 40 30 30
PP 18 10 11
Row 19 19 19
Total: 333 PR

m/48/178

18# wallball
18" box jumps

total = 255

102/77/76

slowly getting closer to my PR

thanks - love this wod

29/m/203

297

Off PR by 7, but only fourth day back from SS.

35/m/70/188 Inaugural workout for CrossFit North Fort Collins. FGB sub 70lb kettlebell for sdlhp, 25lb plate thrusters for wall ball and 20" elevated pushups for rowing. Me 271, Caspers 290, Knell 318

Run 5 K for WU 28:49 on icy roads.

CFWU1

Fight Gone Bad
Subbed wallball for thrusters with dumbells totalling 55 lbs.
Used 2 pood KB for SDLHP's
Used 18" bench for box jumps
subbed burpies for row

25 17 18
15 13 14
23 19 16
17 12 13
12 11 11
Total = 236

Thanks Coach.
All the Best in the New Year Everyone!

33 24 20
17 16 12
22 17 17
25 22 22
16 14 15

292

really poor result. PR 343

day 1 back in the zone and trained in 33 degree heat with 90% humidity - and its New Years Day so maybe its not so bad

Great way to finish '08.
First FGB. 286 as Rx'd.
Thanks Crossfit Naperville, IL!

Have a Safe and Happy New Year everyone.

m/30/6/200

Subbed 7k ball, heaviest they had (15.4 lbs)
Subbed burpees for rowing. No rowing machine.

Total: 220

PR is 248 last month. I blame it on the 10k I ran yesterday on the rest day (56:49 PR). I didn't get to run it the last time it was a wod, so I wanted to do it over my Christmas break. Legs were pretty weak today!

314, as Rx, except with 1.5pd KB swings instead of rowing.

11/11 was my first FGB, scored 243, with a 16" jump and a 12lb ball. That was my 2nd WOD.

Hard to say, though, if the gains are in my muscles or just in my head... I've learned a lot about how to push myself in the last 7 weeks.

Either way, it works :D

Happy New Year!

Tried to post earlier

304

Subbed 30 lb dumbell swings for wall ball.

I think it upped my numbers. Thanks for the info for subs on wall ball.
Have a great new year crossfitters and lets rock Murph tomorrow.

M/27/190/6'4

Subbed 55# DB swings for rows.

310 PR

WTC

119 101 111
total 331, doesn't really count though, we got a call just as we started the 3rd round, so had about a 15 min. rest.

281, can't seem to get out of the 280's

M/41/5'11"/190

recovering from GI bug--did a light workout

F/38/5'6"/140

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

Rnd 1:27/17/16/18/31
Rnd 2:25/18/18/18/36
Rnd 3:25/19/18/19/29
Total: 334

242 as rx'd women's weight! happy new year

m/31/230/69"

112-82-91=285 (PR by 7)

subbed burpees for rowing

As Rx'd 287

Previous PR: 272

Still haven't gotten the elusive 300 on this one. But getting closer...

M/33/70"/170

220

subbed 45 lb. thrusters for wall ball and burpees for the rower. First time doing FGB. I'm surprised that I even reached 200 points in this one but I know it's been because of the great WODs I've been doing since I started CF a few weeks ago.

Thank you, Crossfit! I'm looking forward to a great new year (most of it downrange). This is the first time I've had a legitimate, consistent plan for strength and overall fitness training. I've considered myself a runner up 'til this point but this CF training is nothing like the intensity of hill and interval training -- as much as I love that stuff!

Looking forward to "Murph" and whatever else I can do while I'm out of town this weekend.

M/58/5'10"/203

75# SDHP
75# Push Press
16" Box Jumps
Row for calories
12# wall ball shots (never done them before...)
Scaled last set of PPs to 55#

75/74/67 = 216.
This was my first Fight Gone Bad - 15th week of CF.
Fighting a cold and also very stiff and sore from the last two day's WODs. Was shooting for 300....

Not a totally accurate score due to a malfunctioning watch timer - sub 53lb KB Goblet Thruster for wall ball, and 53lb KB russian swings for row:
Thruster: 15/12/12
SDHP: 12/8/12
Box Jump: 15/15/12
Push-Press: 15/12/10
Russian Swing: 15/15/18

Total - 198

This one smoked me.

Subbed rowing machine (don't have one in the gym where I am in Baghdad) for running sprint.

Wall Ball (15lbs) 25 25 27
SDHP 12 13 13
Jumps 25 32 27
PP 11 10 13
Row 29 cals 29 cals 23 cals

Total 314.

#375 - download the FGB .mp3 from www.crossfitwarehouse.com , it makes a world of difference. Hard to exert yourself 100% when your mind is on the timer - this is the fix for that.

15 min cardio on elliptical
50 x push-ups
30 x sit-ups
2 x Sampson Stretch
FGB
1st Rd 115
2nd Rd 120
3rd Rd 112

Total Pts: 347

Happy New Year

WOD FGB
wallball 9k, 20 ,20 ,16,
sdlhp,35k, 21 ,20 ,20,
20' box jump, 21 ,20 ,20,
p/p 35k, 25 ,20 ,25,
row,cals, 23 ,22 ,19.
tots 110 ,102,100

=312
down from 315 last time,but still pleased with it, all reps strict with good form.just got it done on time ,Hogmany ,last person in the gym (as per)everyone going out to get plastered,i'm goin tae do deadlifts.(0 sweets,0 chocolate.)
happy new year to all.awe re best !

WOD FGB
WB 20K: 30, 32, 35
SDLHP 75lbs: 21,20,18
20"BJ: 27, 30, 24
PP: 40, 35, 39
Row Cals: 12, 19, 17
TOTALS: 130, 136, 134 = 400

M/36/5'11"/209

M/39/5'8"/155
109, 105, 100 = 314
As rq'd

34/M/190/6'

#25 WB
24" box
Subbed #45 KBS for Row

WB: 31/30/28
SDHP: 30/25/24
BJ: 20/18/16
PP: 40/35/36
KBS: 28/28/28

Total: 417 pr by 68

317

total 399

close but missed pr

same subs thrusters for wall ball and sdhp for rows.

M/34/190/6'2"

12 lb wb: 20-30-35
SDHP (70 lb*): 20-20-20
BJ (24"): 20-20-25
PP (70 lb*): 20-20-25
Row (setting 7,7,9): 20-15-20

Total: 330

*Did SDHP and PP at 70 lb since squat rack was in use and 70lb barbell was next best alternative.

Very motivating to improve from round to round.

M/34/6'2"/207

308

Subbed versa-climber for rowing

Mistake doing this new years day. Subs
3 rounds
45# Thrusters
75# SDHP
20" Box Jumps
75# PushPress
Burpees

260 total

Great way to start the new year though. Now it's time to watch some football. Go Hawks!!!

226

37yo/m/5'8"/146#

Althought I've done FGB several times, this is the first that I've had a rower that counts calories and a decent med. ball, so I consider this a new score as a FGB baseline:

Score: 308

I gave it all I had and was pretty happy with my score. Great way to end 2008!

m/40/6'1"/195+

WB 20,20,21 SHPDL 16,20,20 Box20,20,15, PP 15,13,11, row 20,19,21
total= 267

wall ball 20#
SDLHP 75#
Box Jumps 20"
Push Press 75#
Kettlebell Swings 50#

1: 148
2: 116
3: 98
Total: 362 pr

31/M/190

BAD! REAL BAD

not as rx'd - I used 20# dumbbells instead of the ball.

118
100
89

m/28/6'1/194

as rx'd

292 reps (previous was 295)

Sub 17.5kg thrusters , 30kg sdhp and pushpress

Thru : 23-15-15
sdhp : 15-15-15
bj : 23-23-23 (box sligthly smaller)
pp : 15-15-10
row : 17-17-18

Total 259

M/24/158/5'7"

Wow, another workout that kicked my butt.

Subbed 40# Thrusters, Box Jump at 24" stepping (ankle injury)

Thru - 38, 22, 15
SDHP - 14, 8, 6
Box Jump - 16, 17, 15
PP - 12, 11, 15
Row - 6, 8, 7 (last time moving to the machine)

Total - 210

F/37/125
FGB; 10#wallball, 20in box, 55#SDLHP & P.P., sub burpees for rows
wall ball: 32,30,30 (need something heavier than a 10 but lighter than a 20!)
SDLHP: 21,17,15
box: 13,13,16
p.p.: 18,15,13
burpees: 12,11,11
total=267

M/30/180

1st time at FGB
sub thrusters with 20# db for wall ball
sub burpees for rows

scored about 200

m/50/5'7"/195

as rx'd, sub 15lb dumbbells for WB, 4th WOD, 1st FGB
175 .. started out too fast :-(

My gym closed early last night so I missed. Did FBG this morning & doing murph this evening.

M/46/160

First time for this workout/Modified as follows:

Wall Ball, 10 lbs = 30/32/31
Sumo DL High Pulls, 50 lbs = 22/20/24
Bench Jumps, 21" = 19/19/16
Push Press, 50 lbs = 21/19/20
Treadmill run, 1min = 84 total calories

Total points = 273

Total Time needed = 19:38 (solo = station rotation, logging reps, etc.)

subbed 45 lb plate thrusters for wall ball
didn't have a rower so I ran for a minute at the end of each round (think I'll sub burpees like so many others next time)

236 total with no score for running (maybe would have got around 270?)

CFWU mod'd
322 points (but the rowing machine was 15 sec walk from the place where the weights were and the crowd at the gym made continuous exercise challenging - so, could have done better) Sub'd 10# dumbbells for medicine ball...no ball. sub'd body weight squats for box jump, too...no box.

4 mile easy run
TE 3.1

m/28/177/5'10"
291

Last times: 324 - 345

This time subbed 40lb DB thruster for WB, all else as RX'ed.

WB - 55, 40, 40
SDHP - 25, 22, 20
Box J- 25, 20, 20
PP - 18, 20, 20
Row - 15, 15, 16
Total - 382! PR...

Rower turned off after every round, hard to get it going in under 15 seconds.

3 out of our 5 family members did "Fight Gone Bad"! 3 rounds with 1 min of each of these exercises with 1 min rest between ronds: Wall Ball 20# 10', Sumo Dead Lift High Pull 75#, Box Jump 20", Push Press 75#, Row (calories).

15 minutes warming up reviewing form of all the exercises.

*Indicates subbed/scaled.

George M/40/5'8"/160#/CF since 2008-11-23
*Thrusters 20# Dumbells: 24, 12, 11
SDLHP 75#: 18, 11, 6
BJ 20": 22, 18, 15
PP 75#: 5, 6, 5
*Burpees: 9, 7, 7
SCORE: 176

Julia F/44/5'2"/155#
*WB 9# 8': 25, 22, 25
*SDLHP 45#: 13, 7, 10
*BJ 12": 20, 23, 19
*PP 45#: 8, 7, 6
*Burpees: 6, 6, 7
SCORE: 204

Connie F/10/4'7"/98#
*WB Basketball 8': 37, 21, 18
*SDLHP 15#: 24, 10, 20
*BJ 12": 16, 14, 16
*PP 8# Dumbells: 15, 10, 12
*Burpees: 8, 7, 6
SCORE: 234

Lots of fun, lots of encouragement. We're both proud of Connie for pushing through it tears and all. Connie was also very proud of herself.

I almost had a "moment" during one of my SDLHPs where I very briefly had bad form and felt something weird in my back. A good lesson on the importance of form.

It made us a bit late for the New Year's Eve party we went to, but we all had such a good time.

Subs: 24" box, 26# med ball and jump pullups for rowing.
SDHP: 28,26,26
Jump: 21,19,14
WB: 15,13,10
PP: 22,18,16
Jump PU: 25,25,30
308 total, last PR was 300. Not a huge improvement but an improvement nonetheless. Still sore from Michael 3 days ago and really felt it on the box jumps.

wall ball 36, 24, 23
sdlhp 21, 12, 12
box jump 23, 17, 20
push press 13, 11, 9
row 16, 13, 12

total: 262

48/m/190

Subbed 20# dumbells for wall ball.

WB thrusters 23, 21, 21
SDHP 18, 17, 16
Box Jumps 18, 16, 16
Push Press 13, 13, 13
Row 15, 14, 14
248 total

Jeff @ home
R1-144
R2-136
R3-131
Total-411

As rxd. 295. My first repeat workout. Last time was 260

30/M/195
Scaled--first time.
~15 second pause in between to change stations.
Sub weighted rows for machine.

15#WB 8ft: 25/27/26
SDLHP 45#: 20/21/20
Box Jump14": 17/20/21
Pushpress: 21/17/19
Row 30lbs: 49/60/(40#)53

Replaced Wall Ball with 45# Thrusters.
All others as rxd.

207 points

Recovery Week.

no row

WB: 25/20/20=65
SDHP: 20/10/10=40
Box Jump: 15/11/14=40
PP: 12/12/12=36
Total=181

22.m.135.65"

as rx'd
266(PR)
*Used 25lb plate in place of med ball and stopped time to run to rower
**This was also done relatively hungover

Last Time:
257

Last PR:
261
*except med ball used was 12lbs

wb 28, 20, 20
Sdhp- 16, 16, 14
Box- 23, 22, 16
PP- 15, 12, 10
Row- 21, 18, 19

Total- 270

374. Had to sub Double Unders for Row.

AMRAP in 20 mins, 10 pushups, 15 squats, 20 situps,

20 rds

At 6:00 p.m. 12/31/08. Avg HR 159, peak 173, rec 49, w/ Suzanne, at San Simeon Pines Hotel, Cambria, CA.

Subs: 24" box jump
26lb med ball thrown at an 8.5 target
jumping pullups.

SDHP: 25,21,20
Jump: 21,20,17
WB: 20,10,11
PP: 20,13,12
Jump PU: 30,30,30

total = 300
improvement of 30 over last time. I'm happy with that. Could improve on proper WB and jumping pullups could be more efficient.

at home workout. Row machine is a Lifestyler 2000, lol. no calorie counter so used reps/2. Thrusters 45# sub for wall ball:

Fight Gone Bad 1/1/2009
Brian 288
45# Trusters 37 30 25
Sumo DLHP 75# 21 17 15
20" Box 19 16 15
Push Press 75# 19 16 15
Row 14 14 15 strokes/2
Total 110 93 85 288

My brother was visiting for the holidays so he joined in with a little lighter weight due to shoulder injury:

Jeff 209
45# Trusters 32 18 15
Sumo DLHP 67# 22 10 10
20" Box 15 12 10
Push Press 67# 15 9 9
Row 13 9 10 strokes/2
Total 97 58 54 209

later,
b
m/32/5'8-1/2"/170 (naked, post stomach bug, lol)

jeff
m/36/5'8-1/2"/152

217
subbed burpees for rowing
subbed thrusters for wall ball -35 pounds
scaled to 55 for both SDHP and SP

6'/36/187

Row- 11/11/11
Wall- 25/25/20
Sumo-25/20/20
Box- 30/35/35
Push- 30/25/28
Total- 351

272 with 67 lbs

250

m/22/5.11/235

rx'd

170

m/17/6'/210

my first as rx'd fight gone bad!

304 (PR)

pseudo rest week. Same time interval weith different exercises.

Abmat SU's 38-35-37
MU's 5-4-5
BJ's 26-26-30
Inverted Burpees 8-8-9
DU's 36-25-19 (just because I hate them.)

SUB 20# db 29,29,30
su 16,16,14
bj 26,23,22
pp 16,16,18
ro 13,13,12

293 total
previous 300

M/39/150

m/34/178(?)/5'10"

"Fight Gone Bad"

wu x 3: sit ups-10, pull ups-10, ring dips-10
squats-10, push ups-10

Did this at home so I couldn't do as prescribed.
Also, timing this was an issue. I chose to perform 20
reps of each exercise and record time for each round
with 1 min. rest between rounds.
This was my 1st workout back since Eva on 12/23.

It was tough mentally to finish. I lost some of
that drive.

50 lb. water jug swings
50 lb. water jug SDHP
Stair jumps on back porch, about 20" high
50 lb. water jug push press
Burpees

R1: 7:00
R2: 7:29
R3: 8:16

44/m/5'9"/160

subbed 6 kg ball and 70 lb row pulls
271 (106, 92, 73)
first time in november was 215

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 34/32/29 = 95
Sumo deadlift high-pull, 75 pounds (Reps)- 22/18/14 = 54
Box Jump, 20" box (Reps) - 22/21/18 = 61
Push-press, 75 pounds (Reps) - 21/22/21 = 64
Row (Calories) SUB Run - 15/15/15 = 45

319
------------------------------------------------------------------------------------------------------
Compare to 081111

Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 34/32/29 = 95
Sumo deadlift high-pull, 75 pounds (Reps)- 20/17/15 = 52
Box Jump, 20" box (Reps) - 28/23/24 = 75
Push-press, 75 pounds (Reps) - 26/27/25 = 78
Row (Calories) SUB Run - 15/15/15 = 45

345

M/31/5'9"/165

Subbed 15lbs ball. Bar was 78lbs. Rowing machine doesn't show calories.

Round 1 66 + ? calories
Round 2 63 + ? calories
Round 3 55 + ? calories

184 + ? calories

That's less than last time :( I was getting 70+ on the first couple in September. It felt like I got a lot more medicine ball shots in this time. So maybe they burned me out?

35/M/175#/6'0"

WU: stretching

WOD: FGB
subbed...
20# DB Thrusters for wall ball

Thrusters 30/18/18
SDLHP 25/20/18
20' BJ 25/20/18
75# PP 25/16/18
Row(cal) 18/17/18

304

M/180lb/6'/23

as R'xd - 303 ...pr

M/52/142/5'8"

As Rxd 279

everything was right except my MB which was 7kg, got 486...MAY 23-24th Northeast Qualifier, Crossfit Games 09, Here I come

M/43/185/70"

Three rounds of:
Wb-31-24-25 (80)
Sdlhp-23-16-16 (55)
Box Jump-19-14-15 (48)
Push-press-27-20-18 (65)
pull up-23-15-18 (56)

Total: 304

F/45/5'2"/126

6# WB 32/31/28 (only one size ball at gym)
45# Sumo 17/17/15 (1st round was 50# but scaled back)
18" BJ 17/16/16
45# PP 16/11/12
Row(cal) 7/7/7

Total: 249

jon h: thx for the welcoming yesterday!

Did:
18 lb. wallball
75 lb. Sumo deadlift high pull
20" box jump
75 lb. Push press
Burpees

25-19-16-16-9
16-13-11-14-6
15-11-12-14-7

Total:204
Just a little worse than my last total of 209, but I'm pretty happy with this time since it means I might be almost back to where I was before I was sick for 3 weeks and Thanksgiving/Christmas/New Year's tomfoolery.

M/23/6'1/176

Did 95lb SDHP and PP in place of 75lb.

WB- 25/22/20
SDHP-16/13/12
BJ- 26/21/16
PP-17/13/10
ROW- 15/14/11
Total 251.

M/35/170
SDHP 30,30,25
BJ 30,30,25
PP 30,16,20
ROW 16,15,15
THR 26,22,22
TOTAL 352 PR!!!

Made this up today

CFWU (dips on rings, GHD SUs)

As RX'd:

Wallball: 90 (35, 30, 25)
SDHP: 60 (25, 20, 15)
Box jumps: 67 (25, 20, 22)
PP: 60 (20, 20, 20)
Row calories: 53 (19, 16, 18)

Total: 330

Better than last time, but I need to dig deeper still, especially on SDHP and PP.

Take care!

208

If ever there were an argument for building up my garage gym instead of paying a globogym membership, it was my fiasco of an attempt to do Fight Gone Bad today. I was intending to do the "Puppies" version, but by the time I made it into the free weight room, someone, of course, was using the 25lbs bar I'd set up. Such is the globogym life. So the following score really isn't accurate whatsoever, since I paused the timer for the sometimes 30 seconds I had to take to go from one station to the next. Oh well; it was still a massively brutal workout. :D

12 lbs wall ball with only a few feet of height, 15 lbs for sumo deadlifts and push presses, 14" box, subbed running for rowing.

231

I finished at 314...and supplemented the 75 pounds press push with 95 pounds. I wish I hadn't because it nearly killed me......

2 20# db thruster sub for wall ball

274 total

Got the math wrong in my exhausted state. Actually 262.

m/190/31

As Rx'd

wall ball (26, 26, 26)
sumo deadlift (21, 17, 17)
box jump (40, 40, 40)
push press (20, 20, 23)
row (19, 16, 18)

368

Without a partner it was tough for me to push to the final second of each round, so I found myself hitting my number and then checking the stopwatch.

could only do 2 rds.
PP: 20,20
SDLHP: 20,15
BJ: 20,20
MBT: 10,11
Row: 100m, 100m

M/25/191/6'1"
subbed 40 lb thrusters
104-84-80

Total - 268
last time - 276
I blame new years

As Rx'd:

228

Up from 213 on my last attempt.

m/32/195

361 new PR by 20 reps!

Very psyched as my goal was 350

268

First FGB

Subbed burpees for row.

Wall ball: 37/30/32 99
Box Jump: 26/21/22 69
SDHP: 20/15/18 53
PP: 17/17/20 54
Burpees: 11/10/10 31

Total: 306

m35/168/5'8"

wall ball 20,20,20=60
sdhp 20,20,25=65
box jump 15,13,15=43
push press 20,20,25=65
double unders 10,10,12=32
total=265=(

M/25/187/6'0

Three rounds of:
Wall-ball, 12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 55 pounds (Reps)
Jump Rope

Forgot to count number of reps

284 as RX'd

first 'fight gone bad' ive ever done. i didnt puke, but it was bad. my eyes were bloodshot for like 2 hours

Got 236 REPS of Fight Gone Bad...as RX'd...we did not have the proper equipment last time (lighter medicine ball vs Dynamax Ball) and we used kettlebells for SDHP's.

This time we did it as RX'd...and it whooped my ass.

Then I taught RPM (indoor Cycling) class at Globo right after...with no rest...

We're doing MURPH tomorrow. Lovely.

1pood KB swing with flip in the air
SDHP
Box Jump
Push press
Burpees

291 points

Playing catchup since I've had te Flu this week. May leave murph and C&J wods from this week and just continue as normal tomorrow.

subbed burpees for rows

225

F/32/125

Wall Ball 30/23/20
SDLHP 15/15/13
Box Jumps 10/15/13
Push Press 13/16/12
Row 13/13/12

F/32/125

233 (scores above)

M/29/5'9/177

WB 32/27/29
SDHP 20/20/21
BJ 27/18/20
PP 18/15/18
RW 17/7/10

299

as rxd, but used norditrack since I have no rower.

284 points

wall ball 35
SDLHP 25
box jump 19
push press 20
Nortrak 13 calories

1 minute rest

22
20
15
20
13

2 minute rest

20
17
13
15
17

284 total

as rx'd 401 pr

318 as rx'd not pr (328)

250 (pr+1)

Sub/scaling: 32.5 kg bar, 7.5 kg ball, crosstrainer inst.of rower.

85
87
78
Komment: Crosstrainer aprox. 10 kcal/set. Not perfect form on WBS.

M/18/185#

Wall Ball: 26/16/13
SDHP: 25/15/12
Box Jumps: 21/16/16
Push Press: 12/11/11
Burpees: 14/13/14

Total Reps: 235

6'2"/M/186/32

Wall Ball 30/30/20
SDHP(75#) 18/15/11
Box Jump 25/20/20
Push Press(75#) 12/10/10
Row 15/14/16

Total 266

M/30/6'2"/ 185

FGB as Rx'd

RD 1 RD 2 RD 3
WB 30 30 30

SDHP 24 23 23

Box 31 30 30

PP 27 27 23

ROW 14 12 16

TOT: 126 122 122

TOTAL*****PR***** 370!!

Three rounds of:
Wall-ball, 20-21-15 56
Sumo deadlift 15-16-16 47
Box Jump, 12-12-8 32
Push-press, 20-21-12 53
Burpees 8-8-10 26
=214

24" box jump - 31, 27, 25
push press - 27, 15, 15
erg - 23, 20, 19
wallball - 22, 19, 16
sdhp - 25, 26, 24

total = 334

last time = 381

Just felt bad. Don't know if it's starting the zone or the stomach flu I had last week.

f/25/5'9/141.5

20# thruster - 21, 12, 17
45# SDLHP - 12, 17, 20
Box jump - 19, 23, 22
45# push press - 13, 15, 12
Row - 17, 17, 18

total 255

as rx 361 PR

rx'd 371 - 136, 124, 111

way behind on wods

329

24/female
Did this 40 mins after a 10k Resolution Run Race on Mission Bay.
305 as rxed for women.

55lb push press and sdhp
12lb wall ball.

This was my first time doing this one...love it...def my style.

scaled back by 1/2, scored 351

CFWU x 3

"FGB", subbed 1 pood KB swings for row
WB: 32,33,26
SDHP: 26,19,16
BJ: 28,26,24
PP: 17,17,12
KB: 27,26,27

Total: 356
PB by 24

23/m/250

I need someone to keep track when im doing this one. No idea what my score was.

1 2 3 Total

16 12 10 38
20 14 13 47
26 24 24 74
15 12 12 39
18 14 20 52

95 76 79 250

subbed 95 lb. thrusters/wallball
subbed burpees/rowing

As rx'ed

WB 32/27/23
SDHP 28/23/17
BJ 21/16/13
PP 24/20/18
Row 20/17/19

TOTAL: 318 (Down by 10)

subbed 6kg MB, cant get hold of the 201b one in the UK. Dont have C2 rower, so calories are not recorded the same. Have not seen anybody get cals higher than 5 in a minute period.

211 total. Last time 181. happy with that.

CFWU- 3 Rounds

Burgener Warm-up

FGB: 216

Subbed Burpees for rowing and 75 lb Hanging snatches for Push Press. Did not keep close count but somewhere btw 250 and 280 reps total.

FGB w/ 15 lb wall ball at a 15' target: 201 points. Was happy with my time until i read some of the posts. Need to get this above 300.

20090105 0500hrs (near end of 12 hr night shift)
WOD081231: "Fight Gone Bad": 3 rds, 1 min/mov't, 1 min rest before repeating round
Wall-ball (10kg to 10') - 23, 23, 20
Sumo deadlift high-pull (30kg or 88% of Rx) - 20, 20, 20
Box Jump (20" box) - 16, 15, 15
Push-press (30kg or 88% of Rx) - 16, 13, 15
Burpees - 11, 10, 10
Total = 247 (first FGB)
BWT = 94kg

wall ball 26/20/18
sumo deadlift high pull 23/18/14
box jumps 28/21/21
Push press 17/13/10
row 13/13/14

total 269

WB: 28/24/17
SDHP:26/18/15
Box: 26/21/19
PP: 21/13/13
Row: 16/13/14
Total: 284
*Entirely too much time spent in transitions.

220

24yo/m/5'6"/155

Score: 349 (12# med ball)

Wall-ball, 10 pound ball: 18-8-15
Sumo deadlift high-pull, 45 pounds: 5-5-7
Box Jump, 15": 10-12-8
Push-press, 45 pounds: 10-10-10
Burpees: 2-3-5

Wall Ball: 29, 20, 15
SDHP: 17, 17, 15
Box Jump: 17, 15, 10
Push Press: 20, 17, 15
Burpees: 17, 11, 9

Total: 244
FGB on November 11: 237

Sub box jump 16", wall ball at 12#, tuck jump for rows

Box jump 30 24 24
SDHP 23 19 15
Tuck jump 17 17 17
Shoulder press 17 19 15
Wall ball 24 22 22

305 total, PR is 316, lost most reps on wall ball

M/36/148

@ CF Snohomish, PR by 6 reps. BWT 8# heavier than last time

272

FGB as rxed with the row machine upstairs had to do 3 min straight after the other workouts

321 pts

pr by 10!

As rx'd 340
Round 1
30, 25, 25, 25, 19
Round 2
30, 20, 25, 20, 17
Round 3
25, 20, 25, 20, 15

3 Rounds

Scaled down a little

Wallball - 35,32,30
DSHP 65lb - 19,22,21
Box Jump - 35,34,30
PP 65lb -22,24,24
Row - 13,14,15
tot - 370

Tot 370
M/42/5"8/158

Better late than never!

3xCFwu 5/5/5

Scaled/subbed

20# dumbbells thrusters 20,15,15
SDHP 75# 15,15,10
12" jumps 20,18,20
PP 75# 10,8,8
80# seated row reps 10,15,20 no rower
Totals 75,71,73=219
Pushpress was amazingly hard but happy to have used RX'd weight, now need to get better at boxjumps. Got a benchmark to improve from.

289, used seated rows, counted reps.

413

PR by 80. yee ha

not sure my wall ball was perfect technique but I'll take it

m/41/211
20lb dbs, 40kgs for SDLHP and PP

total: (306)
thrusters 31,28,25
SDLHP 21,18,19
jumps 15,15,17
pp 30,23,25
row 12,12,15

sub 20lb Dbs on thrusters
jump to a bench/maybe 18"
35lb dbs for sdl&PP

thruster 33/28/28
SDLHP 18/20/21
BJ 36/30/25
PP 32/30/28
Row 13/13/15

Total = 370

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

Total- 349 (Previous 287)

subbed 40 lb Db for ball

thrusters 33,25,21
SDHL 15,15,16
Box Jump 19,20,21
Push-Press 25,21,17
Row(cal) 17,11,11

Total- 287

24/m/250

as rx'd

WB- 27,21,17
SDHP- 22,20,11
Box- 13,13,11
PP- 22,20,25
Row- 20,17,15

Total= 274

scaled to: 12#WBS, 53#SDLHP & PP; subbed DUs for rowing
Rounds 1 / 2 / 3
WBS: 30/28/25
SDLHP: 21/19/17
BJ: 25/25/22
PP: 16/18/15
DU: 40/40/40
Totals:132/130/119=381

scaled to: 10#WBS, 65#SDLHP & PP, 18" BJ
rounds 1 / 2 / 3
WBS: 30/25/22
SDLHP: 15/12/12
BJ: 30/30/28
PP: 15/13/10
Row: 8/8/9
Totals: 98/88/81=267

need to spend more time on the c2.

Ryan:
WB: 30, 25, 18 = 73
SDHP: 12, 8, 5 = 25
BJ: 18, 15, 11 = 44
PP: 13, 0, 9 = 22
Row: 15, 12, 12 = 39
Total 203

Taylor
WB: 34, 30, 25=89
SDHP: 20, 10, 12=42
BJ: 20, 15, 13=48
PP: 22, 15, 20=57
Row: 18, 15, 12=45
Total 281

JJ
WB: 32, 29, 25=86
SDHP: 20, 15, 15=50
BJ: 23, 16, 14=53
PP: 25, 20, 18=63
ROW: 18, 13, 12=43
Total 295

M/19/5'8"/150lbs

Fight Gone Bad as rxd:

334

M/19/5'8"/150lbs

Fight Gone Bad as rx'd:

334

M/19/5'8"/150lbs

Fight Gone Bad as rx'd:

334

M/19/5'8"/150lbs

Fight Gone Bad as rx'd:

334

M/19/5'8"/150lbs

Fight Gone Bad as rx'd:

334

280 W/65 Lbs

302 as rx'ed

WBS 33/30/26
SDHP 17/15/10
BJ 22/21/20
PP 16/14/12
Row 23/23/20

first CF work out it almost a week due to holiday season... so I felt real sluggish today

334 the first time i've ever tried it.

Rough guesstimate of 263

No box so I did jump rope and added in the amount i usually get on box jump at the same intensity. FWC spacing.

WB 29,27,26 used 7kg ball
SDHP 21,15,15
BJ 25,16,16
PP 14,10,10
Subd row with jump rope guessing 15,15,15
269 Total

wall ball (used 20lb dumbell) 35, 25, 20
sumo DL 20, 20, 20
BJ's 20, 20, 20
Push Press 20, 20, 20
Basu Bal pushups 20, 15, 15

NO REST time

Grand Total= 285

also, played two games of bball and ran 2 ladders (38sec, 34 sec)

Me and my boy do not have a row machine so we sprint for one minute at the end of each round and we do not use the calories burned in the sprint as part of the points so with that said...

Val = 257
Andrew = 267
(remember that is with no calories included)

m/36/6'4"/97kg

Wall Ball (used #10 DB)
32,30,25 = 87

SDHP
22,19,15 = 56

Box Jump
26,26,26 = 78

Push Press
17,15,13 = 45
Row (calories)12,13,15 = 40

Total: 306

(last time 275 but just realised I should have used #20 DB this time as well)

As rx'd

360 (pr)

All in the box jumps and pp

F/34/118/5'2"

Forgot to write down all the info from the dry erase board so it's a little sketchy:

Overall score: 285
WB: 27-20-20
SDHP: 16-16-15
BJ: 25-32-35
PP: 16-16-17
Row: 11-10-9

first FGB as rx'd

1 2 3 TOT
40# thrusters 19 23 17 59
75# Sumo DL 19 13 15 47
24" box jumps 17 13 16 46
75# push press 13 12 12 37
Row (Calories) 24 19 15 58

247

m27/6'/220

CFWU

Subbed WBall 20lb for 12lb, no bigger size in gym; No C2 Rower, 75lb bent over rows instead

435 Total Score
326 Pervious Score

m/28/190
rx'd as rx'd
WB: 27,25,25
HPSU: 17,15,15
BJ: 20,18,12
PP: 15,15,14
Row: 12,13,12
Total: 255 PR (previous 234)

round1=90
r2=86
rd3=76

288

(-6 from last time)

47/M/184
24,22,20
16,15,15
21,17,18
10,11,11
12,12,13

R1=83 PR
R2=77 PR
R3=77 PR
237 Total PR

364
WB 31,31,30
sdhp 23,20,20
bxjmp 20,25,20
PP 30,30,30
row 17,17,20
only had 12lb threw over 10ft in air

WB 35 37 38
sumo 19 15 13
box 15 13 10
PP 30 25 21
run 20 21 16

total: 328 (PR by 28)

2nd day back from holiday:
1 minute each excercise
wall ball (25-40 reps)
sumo (15-20 reps)
box jump (40-50 reps)
push press (20-25 reps)
row (7-10 calories)

266. Again, some improvement with more weight - 65# vs. 55 last time and 45 time before. Got 266 vs. 257 and 253. Felt OK, not super strong and hit the floor for 2 minute rest after.

This time just kept count of total as I went thru the rounds, not individual sets which saved a lot of time writing between exercises.

Sets of 85, 66, 60, plus row of 272, 268, and a run (rower occupied). So call the rowing 19, 18, 17 = 266

Last time:

Total 257 with more weight than 9/15/08. Improvement almost acoss the board.

WB 28 26 21 (7kg ball) --75
SDL 17 14 12 (55lbs) --43
BJ 14 11 10 (25" box) --35
PP 21 17 15 (55 lbs) --53
Row 270 260 240 so 18, 17, 16 -- 51

Total 257

Time Before:

Wall Ball 26 20 20 (7kg ball)
Sumo DL 13 13 15 (45#)
Box Jump 13 12 11
Push Press 18 24 20 (45#)
Row 260yards 250 230 so ~17 16 15
Call it 253

WALL BALL- 20#
SDHP- 75#
BOX JUMP- 24"
PUSH PRESS- 75#
KB SWINGS- 1.5 POOD

TOTAL- 367

* at the academy

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.

WB: 34,27,25
SDHP: 19,15,15
BJ: 17,17,15
PP: 22,16,15
Row: 12,14,13
Ttl: 281
Pushed harder on WB & PP. BJ off from last time.
11/11: 273
9/7: 264
3/19: 277

age 19 bw 170

369. pathetic.

i WILL beat 425 next time

2008-12-31
Wall Ball (12-lbs): 23, 24, 19 = 66
Sumo: 15, 16, 18 = 49
Box Jumps: 15, 16, 16 = 47
Push-press: 12, 12, 15 = 39
Cable Row (55-lbs.): 29, 27, 32 = 88
Total Reps: 289

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

35/M/78kg

subbed wall-ball for 16db thrusters

total: 294

35/M/78kg

subbed wall-ball for 16kg db thrusters

total: 294

247 - 60

Sweet, up 24 on last time. Subbed 6kg thrusters for wall ball, also wasn't strict rotation as the rowers are at the other end of the gym.

38-32-27 97
20-18-15 53
30-30-27 87
15-17-16 48
20-18-19 57

Total: 342

33 yom 210 lbs.

16 lbs medicine ball

90
74
73
Total 237

Lb 69-70-64=203

first time doing the workout, never had the equipment before. subbed c2 rows for burpees, and the medicine ball was approximately 10 pounds. bar used was 80# first round, 70# second round, and 80# third since there weren't 2 75lb bars.

Vince
WB: 21, 14, 22 = 57
SDHP: 16, 18, 16 = 50
Box-Jumps: 31, 27, 26 = 84
PP: 10, 19, 10 = 39
Burpees: 13, 12, 12 = 27
Total: 257

Cjenks5
WB: 23, 23, 18 = 64
SDHP: 13, 10, 10 = 23
Box-Jumps: 24, 22, 21 = 67
PP: 10, 12, 11 = 33
Burpees: 11, 10, 11 = 32
Total: 219

mws:
wb 30 30 25
sdlhp 18 13 12
jumps 16 13 12
pp 10 8 10
rows 23 23 22
TOTAL: 265

jlss:
wb 25 29 25
sdlhp 16 15 16
jumps 24 25 26
pp 13 15 16
rows 10 12 12
TOTAL: 279
(subs: thrusters for wall ball, 33 lbs on the bar, step ups rather than jumps)

20 lb dumbell, 2 hands, thruster like
75 lb preset barbell
highest platform to jump
8 mi hr treadmill sub
all items close to treadmill
182 pr last 156

as rx'd except subbed jupm rope for rowing

wall ball 32, 26, 23 = 81
sdhp 22, 20, 28 = 60
jumps 21, 21, 18 = 60
push press 20,15, 13 = 48
total = 249 (pr)
jump rope 76, 95, 75

37/m/215lbs

as rx'd: 259

2 sets of 30 seconds each..

28/m/185

15# med ball

130
123
114

total :369

@aldeezy'sicebox

R1/R2/R3

BALL 25/20/15
SDHP 20/20/20
BOXJ 15/15/15
PUSH 20/20/20
GHSU 13/10/10*

TOTAL 208*

*old PR (298) w/ reg situps

KS: total of 33:30 min
ball sub: 18, 17, 18
sumo 30 lb: 16, 14, 17
bj: 18, 18, 21
pp 40 lb: 23, 22, 22
row: 10, 10, 11
total 255

CHK total of 26 min
WB sub 15 lb: 28, 24, 22
sumo 75lb: 14, 13, 12
BJ: 22, 22, 20
PP 75lb: 22, 17, 20
row: 17, 18, 16
total 287

^^^ CORRECTION 258 TOTAL REPS ^^^

had to modify a bit due to an injury

ball squats holding a 20# ball
135# sumo deadlift
24" box jumps
ring pullups
ghd situps

rd 1 49,21,15,12,16
rd 2 40,17,12,10,15
rd 3 40,17,10,9,10

293 total reps

Meyer 17,17,22,22,17 Total 285 up 30 reps
Edler 247
Stocker 182

WB-35/34/28 97 (+3)
SDL 20/11/10 41 (+8)
BoxJ 16/15/13 44 (+5)
PP 20/13/12 45 (-2)
Rows 7/6/6 19 (-4)

Total 246(PR+10)

Jennie: 27 F 165# 5'9"
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10 pound ball, 10 ft target 29,28,29
Sumo deadlift high-pull, 45 pounds 17,19,20
Box Jump, 20" box 16,15,17
Push-press, 45 pounds 25,27,30
Row (Cal) 16.6,15.8,18.5

30/m/165/5'6"
359

Gags -- 60lb no DU (single jumps)
430

284

36/M/158/5'8

Bench press 3-3-3-3-3 reps

200, 205, 210, 215, 220(f)

35M175
23 22 22
19 15 15
24 25 25
11 15 15
14 12 13

35F123
30 22 22
22 17 17
30 25 25
15 12 14
8 8 6

Tom
25 25 25
15 10 15
25 15 12
15 8 10
7 7 10

cfwu x 1
wod
subd 75# thrusters for wall balls and burpees for row
thrusters 17/13/13
sdlhp 11/13/12
box jump 18/18/13
push press 17/14/15
burpee 11/9/10
TOTAL 204

m/24/74"/195#

sick for on week
at rx
25 24 26
12 12 11
19 20 20
10 12 12
13 13 11

m/24/74"/195#

sick for on week
at rx
25 24 26
12 12 11
19 20 20
10 12 12
13 13 11

m/24/74"/195#
sick for one week
at rx

25 25 27
12 13 13
19 20 20
13 12 13
13 13 12

M/31/6'/178

324

m/42/203/5'11"
220
WB 27-18-15
SDL 13-17-12
Box 17-17-15
PP 15-17-17
Row 8-9-8

had to sub 45# thrusters for wallball and burpees for rows

total=342

27/m/218/6

subbed 7'5" ceiling shots
45lb barbell sdlhps
15" paint bucket jumps
70lb DB push press
45lb sdlhps for rows

total=306

M/38/6'2"/196

As Rx.

Round 1: 125
Round 2: 113
Round 3: 103

Total: 341

I am a fifteen year old male who just did this workout and scored 293. Am i making good progress?? I think the second round is the hardest. Do you agree?

I am fifteen years old and scored 293!! What is a good score to shoot for next? #568, how old are you?

18# wall ball, 24" box jump, 45# SDLHP (counted reps) were the subs
round 1: 97
round 2: 78
round 3: 79

total: 254

Miserable. Worst score ever.
1 - 25-17-15-10-13 = 80
2 - 15-16-13-10-10 = 64
3 - 18-15-13-7-12 = 65
= 209

L shoulder pain on PP

Globo subs:
16# WB - there's a stupid lip that runs around the wall in the Courtney gym, when the ball hits it, it falls right past my hands and onto my face (X3, fun)
32" box jump. Either 32 or 12, no in between.Crazy
Burpees. I'd rather row.
Long transition between BJ and PP.
Forgot my watch, so going off the wall clock.

m/41/72/170

about 3 hrs earlier, 7.5m at 54min with 8x100 strides

had to sub 15lb ball, else as rx'd
wb- 30,26,27
sdlhp- 28,25,24
bj-40,33,32
pp-14,15,16
row- 14,14,13
total 351

275

Subbed wall ball with 25lb thruster:
464.

I had about 152 reps each round.

OHHHHHHHH NOOOOOOOOO-my legs are officially jello! My shoulders and traps are toast! All that being said-355 total.

5'8 184 36

subbed rows with fists pushups
total: 282
next time 300+ !!