What can I sub for the Row? Better yet anyone know anyone who sells used concept 2 C or D model rowers in N. Carolina? Didn't think so.

Who wants to fight?
3-2-1 GO!

Oh man last time i did this i did the championship version! Can't wait!

Why is it that the three workouts thst scare me most all start with the letter "F" as in....
Fight Gone Bad
Filthy Fifty and
Fran (of course)!!
I'll be subbing burpees for rowing, unfortuantly no rower....

I wish I could do this tomorrow. I work out at a globo and it takes some planning to do this. I have to see if the local affiliate is doing this tomorrow.

Gloria,

Sumo deadlift high pull is the one sub I am familiar with. So for a 500m row, I'd do 50 SDHP with a 45 lb bar. The main problem here is the conversion to calories. The second problem is you are already doing the high pulls.
I will likely do this tomorrow and I (or someone else) can give you an idea of the equivalent calories per unit distance, or in your case reps. I am not aware of a conversion chart anywhere.

No access to beeping clock/stop watch, so will do this:
3 rounds for time of
20 DB thruster, 20# ea (Explosive)
20 SDHP, 75#
20 box jump
20 Push press, 75#
20 Burpee Pull-ups
Rest 1 minute between each round. Clock keeps running during rest periods.

I have the same problem. not having a row machine and all

oh wow can we say baptized by fire this is my second week. this ones gonna hurt but cant wait till a.m. ill post tommorrw

Is there a womens' scaling for this or should I use the same weights... they're manageable, I suppose... I just won't get as many reps.

love doing FGB Tabata style :)

I am SOOO sore today, I hope I can even move tomorrow. Sometime I am so sore I actually feel ill! ;) off to get some zzz's and hopefully that will help.

Erin

290 everything RX except push press which was 65

TWO WORDS:
"TOTALLY STOKED"

#2 Eric Championship version? enlighten me
Last time I did this I only had 95lbs this time will be as Rx'd

Is Rx'd for this workout different for women than men?

Is it 20# ball and 75# for lifts.. or is it 14# ball and 65# lifts.??

I want to do it Rx'd, but didn't know if this particular workout was different for women than men.

#13 Gabriel

Championship Version is 5 rounds instead of just 3! Just like the UFC fights :) Five 5-minute rounds of constant work, with 1 minute rest in between. Let me know if you need any further explanation!

Comment #6 - Posted by: sdt

SDT, this is a great alternative! I'm there. Going to add another twist to this though.
Throw on a 20 - 30lb weight vest.

All with 20 - 30 lb vest:
3 rounds for time of
20 DB thruster, 20# ea (Explosive)
20 SDHP, 75#
20 box jump
20 Push press, 75#
20 Burpee Pull-ups
30 seconds or 1 min rest(as needed time doesnt stop)

should name it a nasty girl - Elvira

All you ladies wondering about the Rx'd scaling for yourselves, it goes as follows!

1. Wall-ball: 20 pound ball, 10 ft target men ,14lb ball, 8 ft target women. (Reps)
2. Sumo deadlift high-pull: 75 pounds men 55lbs women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds men, 55lbs women (Reps)
5. Row: calories (Calories)

Enjoy :)

HA! I've had FGB programmed for the class I teach every Tuesday to Marine Lts at Quantico for two weeks now. It'll be great to let them compare scores with everyone.

crossfitbrandx.com always has scaling figures, both for men/women and n0obs/intermediates/pros. they usually have the scaling up a bit after the WoD is posted on the main site. Not up yet...

Question...if you're bombing through from one station to the next, how do you keep track of the numbers? Do you just pickup where you left off on the last station? ie, lets say I do 35 wallballs, start counting the SDHPs at 36? Just curious how people approach this...I can barely keep track of numbers when I'm not gassing myself on purpose for 5 minutes straight! ;)

sdt & BradH

Don't know if you realize it or not, but there's a CF Journal vid of "Task Priority" FGB. sdt you might know what's up, BradH you might want to take a look. Having Jimi and Josh say it's worse than regular FGB isn't to be taken lightly! They're beasts!

Either way it's a fun vid if you've got the Journal subscription:
MOV: http://library.crossfit.com/premium/video/CFJ_AgainFaster_JIMIvsJOSH_FGB.mov?e=1249353468&h=bf930f34a925b4b0ec081196fc996bb5
WMV:
http://library.crossfit.com/premium/video/CFJ_AgainFaster_JIMIvsJOSH_FGB.wmv?e=1249353468&h=22c863ddf5fbf76300723539b8bbcccd

#1

We don't have a rower either so we sub in KB swings 1pood. Works great.

Tomorrow is my rest day but will be right on this on Wednesday PARTY!!!

How is everyone? I want to sub the push press and sumo dead lift with something else because my lower back is still healing from a really bad strain. Are there any recommendations??

eric #20:
Thats a sick video! Thanks for the link. I'm sold on this. Thanks!

Go Sean! You rocked it on the beach Saturday! Flip after flip!

Working out at the college gym so this would be a nightmare to set up. Also, lowest bumper plate is 10 kg. Will do the following:

89# thrusters
89# SDHP
20" box jump
89# push press
burpees

This is going to be aweful.

Lately, I've been randomly feeling this horrible pain in my left arm. It show up sometimes when I'm laying on my side trying to go to sleep. Today is happened while I was doing muscle-ups and it didnt stop for almost 2 hours. I feel it the most in my inner arm, right between the biceps and triceps muscle. It then travels around my back and under my shoulder blade, and also runs down my arm, where my "funny bone" spot is, down the inside of my forearm to the heel of my wrist.

I was hit by a car 3 weeks ago which gave me a spiral non-displacement fracture of my ring finger metacarpal. Does anyone think they could be related?? When it flares up, I cant do anything with my left arm. Just lifting it almost brings me to tears. Any help would be greatly appreciated.

Does anyone know what type of headphones Speal wears? I have tried all types of ear buds and they won't stay in, but I've been afraid that on ear headphones would not be conducive to being immersed in sweat. But Speal's seem to be able to handle it. Any help?

It looks like someone just smacked Sean Bell in the face.

Has anyone created an Mp3 for FGB similar to the ones that are out there for tabata?

26
Does your pinky and ring finger go numb? It might be a pinched nerve in your arm or possibly your neck. It might be wise to back off for a few days.

Okay- here's the best rowing sub I can come up with:

1. Put your KB's on top of your gas powered push mower so it doesn't flip.
2. Pour 3 bags of party ice on grass behind mower.
3. Sit on cafeteria tray behind mower.
4. Tie feet to rear wheels.
5. Grab rope handle, and crank while sliding ass back and forth until ice melts. (Probably a good idea to have previously disconnected the spark plug, by the way.)

Okay forget the ice and ropes... But seriously, cranking a mower repeatedly for a minute straight (switching arms halfway through) would be full-on ninja exercise. Granted, the leg action is a bit weak, but if you focus on keeping a straight back, and rotate from the waist, it would be a core/lat workout from hell, don't you think? Being a kayaker, it would be great to see more rotation-based CF core exercises.

Cheers

Good show, done the 300 workout yesterday, 13 minutes...

Gonna enjoy this one, it's been a while...

I was just saying yesterday that we were due for FGB. Glad to see it is here. Gonna have to wait until Wednesday due to work party tomorrow.

# 31 Tommy
You're a genius. *going to disconnect spark plug from mower*

#26

I have had a similar problem the last couple of weeks. Some movements (pull-up, muscle-up) give me great pain in my left arm. I thinks its the tendons from my elbow to forearm and bicep. It began after I learned how to do MU. I think its just an over use injury. Mine does not sound nearly as bad as yours. However, after some workouts, my left arm is basically useless for a few hours.

#19 DK

I keep a spreadsheet and a pen handy and when i take a quick breather i write up all my scores.

#26 Multibomber,

I've experienced something similar to what I think you're describing. In me, it's ulnar nerve damage at the cubital tunnel (the funny bone point at the elbow). It seems to be aggravated any time my elbow is bent significantly. I think it originally came on because of years sleeping with my arms folded up under my head. I had this problem before CrossFit--even had surgery to move the nerve in one arm. Muscle-ups seem to aggravate it more than anything else, but not in the arm that had the surgery. It gives me what's called ulnar nerve palsy. You can see a picture of it here:

http://www.flickr.com/photos/subvert/545135749/

Folks --
I am starting a website to document and share exercise replacements for lack of equipment and/or injury. The site is http://thiswillfit.com and will rely on your input and sharing. My hope is to have it capture the great tips and techniques we all have for coming up with ways to get our workouts in no matter the environment.

Today', most of you asked for subs for rowing. The site has a few. Please add more!

Okay I usually don't post but Tommy d's post literally left me rolling on the floor laughing yet quite impressed with his inventiveness! Wonder what else others gave done!?

Thanks #17 for the women's scaling

trying to figure out how to keep track of the one minute rounds.. As I don't have a beeping stopwatch... Mybe just bring in an alarm clock.. Kinda weird, but it might work.

that video was horrible... don't use ten dollar words when they don't even help to explain your thought! rambling like this is so annoying.

“Fight Gone Bad!“

Almost as RX'd:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - subbed 45# SDHP(Reps)
1 min rest between rounds

WallBall: 18+15+13
75# SDHP: 19+14+14
Box Jumps: 16+15+13
75# Push-Press: 15+13+12
45# SHDP: 22+23+24
Total: 246

Comment #37 - Posted by: ThisWillFit

For 1-armed modifications, go to my online journal (WFS):

http://www.focusedtrainers.com/forum/showthread.php?t=1835&page=34

It starts on page 34 of the journal after my surgery on 2/6/09 and continues for 16 weeks after. I did a 1-armed "Fight Gone Bad" somewhere in there.

Are you serious? My triceps are still hurting from Sunday. Isn't this over training?

#30 JakeyBravo
#35 Blanco

The feeling doesnt quite make it down to the fingers. But it does go all the way thru to the point at the bottom of my shoulder blade. I hadnt done much of anything for two weeks since I couldnt grip anything due to the fractured bone in my hand. It also happened last night when I was getting frisky with the girlfriend. Is there any real way to find out if its a pinched nerve or an inflamed tendon of whatever?

No timer? Power hour--->

http://www.imeem.com/people/KIaBQq/music/Xmj3q1UO/tico-power-hour-08mp3/

Oh get the heck out, FGB most outstanding!

m/40/6'1"/190

total score = 242 - subbed 16" box

the c2 kept powering down and lost first 5-10 seconds of work. Is there a setting in there to not hibernate or wait longer?

41/m/176cm/73kg

Subbed dumbell thrusters, 20# each, for wallball and burpees for rowing

rd1: 96 (25, 20, 18, 20, 13)
rd2: 88 (20, 20, 15, 20, 13)
rd3: 91 (20, 22, 17, 18, 14)

total: 275

H.Q. Both link are in Mov (Quicktime) format.

Is there a good sub for wallball? thought of thrusters, but with the push press and sdhp, i´m not sure. better idea´s?

Enjoyed this... "FGB"
It was hard going though.

Most Rx'd Three rounds of:
Subbed dumbell thrusters, 10kgs (22lbs) each, for wallball.

Not sure as score etc. Was doing approx 20reps per station, some more, some less. I train at a "Globo Gym" (Local Leisure centre, in UK). So have to make sure people don't nick my equipment mid round!

Thanks TK out

DOUBLE UNDERS IS A GOOD SUB FOR THE ROW.

Does anyone know how to sub for the row? I know SDLHP but its already in the wod???? I'm thinking of doing sprints.

#51 Marco,

45 lb thrusters are the standard recommendation, but they really don't adequately duplicate the explosiveness of the actual wall ball movement.

See http://www.crossfit.com/cf-info/faq.html#Substitutions3 for more information.

i'm deployed in Ramadi, Iraq. i do crossfit whenever i get the chance. this was my first attempt at FGB. i convinced my buddy to try it out with me (to help keep score and motivate). he's never tried crossfit before. we're both RECON Marines, and this 17 min gut, back, shoulder, leg and ass buster was pretty damn rough!

we didn't scale it.

Duvall got a 340. (he's got old man strength!)
I got 320. and fell off the damn row machine as soon as the watch timer started beepin. ($25.00 for a Timex IronMan watch with alarm timer for all you with excuses! *wink*)

this was KILLER! but crossfit is WAY better than hours of gym time.

Sgt Duvall, i've been on your heals for the last 5 years of our career. one of these days your old man strength is going to be your weakness! muhwahaha

M/44/5'9"/165

only have 12 lb wall ball and used 70 lb cable row for proximity purposes

108-103-98. Total 309

may just be a camera distorsion but that guy in the pic has the longest feet i've ever seen.

Would cable row be a good sub for rowing machine?

Wallball: 22,20,18
SDHP: 20,19,16
Box Jump: 34,32,35
Push Press: 20,20,21
Burpees: 13,10,11

Fight Gone Bad Total: 312 (unless my math is that bad)
Gonna need a C2 Rower one of these days.

WB (14lb): 33/28/20 = 81
SDHP (55lb): 22/15/18 = 55
BJ (20"): 17/15/15 = 47
PP (55lb): 31/26/25 = 82
Row (damper at 4.5): 6/6/7 = 19

Total 81/55/47/82/19
Grand Total: 285 (Better than last time, but no PR)

Hot and humid morning in FL. Keep dropping the ball on the wallball due to humidity.

Nothing better than dreaming about "FGB" all night and then getting up at 0530 in the morning and doing it :P

AsRx, by myself - 234 - didn't have the intensity on this one alone.

First time going through FGB as Rx'd due to new gym....

Round 1: (30,21,27,26,17) 121
Round 2: (30,17,23,23,14) 107
Round 3: (24,25,24,18,16) 107

Total 335

More reps next time and hopefully it wont be when i've just had my first night shift.

254

sub'd 20# db thruster for wall ball, burpees for row

318 rx'd - not my best. Box jumps cut it down badly. Down from 356 last time around...

227 as rx'd

Oh no!!! Haha, FGB, why do you hate me???? Why????

For all interested, Melissa Byers offered a free music download some time back which was programmed specifically for FGB. It has a siren at the one minute mark so stopwatches or alarm clocks are unnecessary - certainly helped me out this morning! Check out www.byersgetsdiesel.com and do a site search for the download.

276

Subbed burpees for row

PR by 21 reps

WB -33/29/26
SDHP -27/23/20
BJ -27/20/19
PP -30/21/20
Row -20/13/13

Total -340

M/40/165

FGB as Rx
376

Tuesday, August 4

7am walk with dogs at home

30 min

FGB 7:45a.

all numbers approx

24# Wall Balls (15-20)

SDHP 2 35# DB (10-14)

Box Jump (10-14)

Push Press 2 35# DB (12-20)

Sub'd situps for Row (35-40)

170/150HR

Lost count on second round, should have concentrated more. Subbed 1.5 pood KB SDHP for rows.

Gotta love FGB! I set a new Personal Record today by a total of 30 Reps. Instead of counting reps for each individual workout in the rounds. I just count total reps per each round.
As Follows
Round one: 109
Round two: 85
Round three: 80
Total Score: 274
previous score was 244

Substituted Rowing with Burpees, all else was as Rx'd.

339(PR IS 358)
Wall Ball-27 24 23
SDHP-21 18 16
Box Jump-19 19 18
PP-27 25 25
DB Swing- 25 26 26
Subbed with 15 lb wall ball and 35 lb. DB swings for row

#27- matt65,

I use Sennheiser MX85 earbuds. They are meant for sports. I had the same trouble with earbuds falling out and shorting from sweat. These do not fall out ever and are water proof to a degree. Check them out.

342(PR IS 310)
Wall Ball-29 21 24
SDHP-21 15 19
Box Jump-21 19 18
PP-27 25 26
Row(Calories)- 25 26 26
Holy Crap, FGB is by far my favorite WOD because it shows my ability to push through the pain, man this was a good one.
3,2,1, GO!

38yrs 230lbs
WB -27/23/20
SDHP -18/16/10
BJ -34/27/25
PP -12/20/15
Row -8/6/8

I have been training for a while. But only doing a Crossfit every now and then. I started with "Cindy" 2 days ago. I believe this one is going to destroy me after im done. haha

m/41/175lbs/5'8"

wb 25, 27, 30
sdl 20, 20, 26
bj 25, 40, 50
pp 17, 20, 25
r 16, 17, 18

I have a real problem with this statement in the Journal description:

"CrossFit trainers have more in common with rugby or swimming coaches than trainers in commercial gyms. That’s because CrossFit trainers keep score in competitive workouts. And sports coaches have a higher risk tolerance than Globo Gym trainers. When novice members of rugby team are taught to tackle, one or two may get injured. The only way to have a perfectly safe program is to have a perfectly ineffective one."

This was clearly written by someone with no knowledge of correct rugby coaching. Ask any accredited rugby coach and the first thing they will say is that safety when coaching tackling is paramount. You aren't going to continue to play a game that gets you injured by having someone run full tilt at you when you haven't learnt the correct technique!

I am a Level 2 rugby coach and I work with novice rugby players all the time but would never expect one let alone two to be injured when introducing them to tackling. We follow progressions that adjust to the level and ability of the players we are coaching.

C MAN and Jeffy and others.
I am psyched to see that you great folks already started submitting great substitutions in the knowledgebase. I only let the site loose last night! Thank you SO MUCH!

For everyone else, I started a knowledge base website at http://thiswillfit.com for sharing and looking up exercise substitutions. Don't have a rower? Go to the site and you'll find a handful of great replacements.

Thanks, everyone. Stay healthy and fit!

m/32/5'9"/170

as rx'd

RD1 RD2 RD3

Wall Ball 27 21 21
Sumo 20 20 15
Box Jump 21 18 20
P Press 25 20 20
Row 12 12 13

Total = 285 (PR by 22)

M/31/6'3"/205

12lb Medicine Ball
80lb Barbell

Wall Ball: 89
SDHP: 68
Box Jump:62
PP: 61
Row: 73

m/40/200
As R'xd (sub ball for 2 X 20 lb DBs thrusters)
243

M/37/6/87kg

No stopwatch, did 20 reps per station, 3x, all as RQ'd except rower - did 1:55 pace for 1 min each time. Came pretty close, maybe succeeded but not sure, to completing all stations each round in 1 min - hardest part was transition from box to PP....was sucking wind every time.

Did task priority FGB 20 reps per station 1 minut break.

Total time 15:19

Time Without breaks 13.19

CFWU X2 18:00

Fight Gone Bad (BrandX Puppy version)

3 rnds of 10 lb thrusters (20), 25 lbs SDHP (16), Box jumps (10), 25 lbs Push Press (17), burpees (4). Only did one round. That is what happens when you haven't worked out for awhile.

223 after a long break, way off my PR, but at least I can improve!

SDHP 20,20,15
BJ 20,18,15
PP 15,15,15
Row 11,11,10
WB 15,10,13

M/ 40/ 6'/ 220
12# wall ball
75# Bar
24" box
No rowing machine, sub 40# KB Throws

Wall Ball: 31/30/29 = 90
SDHP: 23/17/16 = 56
Box Jump: 18/18/18 = 54
Push Press: 16/15/16 = 47
KB Throws: 19/18/16 = 53

Total w/out Throws = 247
Total counting 3 KB's as one calorie = 261

wallball subbed thrusters 45# 17/10/11
sdhp #45 7/11/8
box jump 20'' 17/5/23
push press 75# 10/11/13
rowing subbed for burpees 9/5/5
162
im quite unfamiliar with these lifts, screwed up second round on box jumps :| as usual breathless on burpees

cheers

Rx'd
R1 R2 R3
WB 34 22 21
SDHP 27 20 18
BJ 23 19 22
PP 22 22 18
Row 14 12 12
Total 120 95 91 = 306

430! PR by 60+

Subs:
13" box
40# SDHPs for rows (counting each as on stroke)

50m/5'10"/218
ran 1 mile
"FGB" as rx'd
wallball 21-18-16
shouldef press 14-12-12
box jump 15-20-17
sdl-hp 20-16-18
row 8-8-8
total:78-71-71=220

M/48/6'/184

WB -32/37/42
SDHP -16/14/26
BJ -23/25/23
PP -29/22/21
Row -15/11/15
351

bw 165

bw 165

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

100+95+89 = 284

30/m/198

early one today...

round 1: 30/21/26/21/13= 111
round 2: 25/16/25/20/13= 99
round 3: 20/14/25/22/13= 94

TOTAL: 304 as rx'd.

This workout was a killer ! But what a way to get the day started! Thanks crossfit!

196 Total as rx'd (15lb wallball)
Had to run across gym to C2. Ate up a lot of time.

31/m/5'10"/210

as rx'd

Wall Ball: 32/25/23 = 80
Sumo Dead High-Pull: 22/20/18 = 60
Box Jump: 22/19/18 = 59
Push Press: 40/30/30 = 100
Row: 14/11/14 = 39

Total = 338 (pr)

m/29/5'8"/187

188
Sub 400# tire flips for rowing.

rx'd, but not sure of the height of box jumps. a few inches makes a huge difference. given that, they sure felt rx'd.

250 exactly, if counting sloppy reps. if only counting honest wall ball shots that made it to the 10 foot mark, as well as clean box jumps and full rep sumos, probably around 200.

put me down as 200.

will get better next time

As rx'd, had to sub a 5kg ball in for wallball, no other equipment

round 1:
wb: 36, sdl: 24, bj: 40, pp: 10, row: 9
round 2:
wb: 39, sdl: 22, bj: 36, po: 12, row: 9
round 3:
wb: 41, sdl: 23, bj: 36, pp: 15, row: 9
total: 361 (pr)

m/19/6'1/170

My comment has to do with the video today. I enjoy crossfit and have been 3 on 1 off for like 10 months straight. However, I believe that CF will accelerate the degradation of my knees when compared to a less intense form of exercise. Arthritis my friends. Bone, Muscle, Tendons, and Ligaments all increase in strength and size with Crossfit style exercise. You know what doesn't? The meniscus in your knee and the articulating cartilage on your femur and tibia. They only wear down. So you might be a super fit 70 year old but tell me about your quality of life when you're living with constant knee pain. Personally, I love Crossfit so much I don’t care.

cfwu x 2

3 rounds of
45# thrusters
89# SDHP
20" box jumps
89# push press
row

total= 263

First time doing FGB. Fun stuff. Smallest bumper plates at my gym are 10kg so had to up the weight on SDHP and thrusters.

36M191
30,25,20,
20,15,15
20,20,16
15,15,11
10,9,9
241 total

36F128
25#pp & sdhp
20,17,17 sdhp
18,20,14 bj
12,14,12 pp
7,7,8 row
23,23,25 wall ball

eric
59,50,52

Michelle
25#pp,sdhp
6# wallball

Subbed 20# dumbell thrusters for WB and 40# dumbell swings for rows (no rower)

Thruster: 22,16,12
SDHP: 15,15,12
Box Jump: 30,27,24
Push Press: 13,10,12
Burpees: 15,15,12

Total= 247

Quite a drop off from when I did this in march... oh well... maybe i should have stuck with CF rather than getting lazy for 3 months.... maybe then my numbers wouldn't suck.... *shaking head at self*

total 250

m/26/210/70"

fgb as r'xd

Rd1 154
Rd2 134
Rd3 117
total- 405(pr)

3 rounds for time of 20:
45# Thruster
75# SDHP
20" Box Jump
75# PP
Burpee Pull Up
1:00 rest between rounds
Clock does not stop
17:55

3 rounds for time of 20:
45# Thruster
75# SDHP
20" Box Jump
75# PP
Burpee Pull Up
1:00 rest between rounds
Clock does not stop
17:55

2nd day of Xfit. 209 using burpees as a fill in for rowing. Man tough workout.

first FGB ever and was by far the toughest workout ive ever done. only have a 25 pound basketball for wallball so ... everything else as rxd and scored 271 looking forward to tommorrow if i can move. Semper Fi

31/m/178

As rx'd 307
1-107
2 -100
3-100

First time I've ever done this remotely as rx'd. While this may be the quintessential group WOD, it's a bitch to do solo, especially without a stopwatch. Feels like I started each exercise 10 seconds too late. Hard to keep track of scores--if anything, I'm underestimating.

Subbed 35 lb db thrusters for WB: 24, 13, 10
SDHP: 14, 10, 10
BJ: 14, 17, 14
PP: 13, 10, 9
Subbed burpees: 14, 11, 11

Total: 194. Blah.

As rx'd 266
1-91
2-90
3-85

M/25/5'11"/175

Subbed Thruster (barbell) for wall ball.
Subbed Burpees for Row

rd 1: 140
rd 2: 103
rd 3: 94

= 337 PR

42/M/195

As RX'd 305 PR by 16

#103 I don't agree with your assessment of the meniscus and articular cartilage of the knees. While individuals may vary, typically exercise is good for the cartilage. The intermittent compression of the cartilage which occurs with movement and exercise causes the exchange of interstitial fluids to be more effective like squeezing a dirty sponge in water. That's the current theory anyway and the evidence supports it.

I did the Championship Version 5 rounds!
Row Machine (20,20,17,17,15)
SDHP 75lb (32,21,23,20,17)
Box Jump 24 in. (22,20,19,18,20)
Wall Ball 20lb (20,30,18,21,24)
Push Press 75lb (23,25,25,26,21)
Totals
R1 107 this is my First Day of X-Fit
R2 116 and i Love It!
R3 102
R4 102
R5 97
Total 524

FGB Championship: 465
As Rx 295 (first 3 rounds)

Rx'd
313 PR!
So excited!!

33/m/210/6'5"

wall ball: 31/29/25
sdhp: 15/13/13
box jump: 29/25/25
push press: 21/21/20
row: 16/14/18

rd. 1: 112
rd. 2: 102
rd. 3: 101

total: 315 PR by 10

Considering I did a 20 mile ride before this and have a sprained wrist which slowed down push press...I am very happy to beat my previous best by 10.

First time ever for FGB
As Rx'd: 185 pts
Splits: 75/51/59

M/25/157

F/33/5'2/124

258 (PR by 25) Getting closer to 300!

As rx'd
(women's 55lb)

WB (10 ft) 30-25-22
SDLHP 16-17-13
Box Jump 20-16-15
Push Press 12-16-20
Row 12-13-11

Task Priority (20 rep each)
4:38, 5:53, 5:20
Subbed 45lb DB Thrusters for wallball & SDHP for row

Well, i did this wrong...did these to failure but i'll post it anyway
Wall ball (8 lb dumbbells, 16 lbs): 21 11 11
SDHP 45 lb bar: 16 12 12
Box Jump: 17 16 16
Push press, 30 lbs: 21 17 17
Burpees: 6, 6, 4

251, sucking wind on the PP. hey-o

SDHP and PP at 50lb
Box Step-ups
WB with 8.5lb ball, first round against wall at around 9', was reprimanded not to bounce on the wall so rounds 2 and 3 threw up in the air, again around 9'. After 3.5 years working out at the University gym, this is the first time I was told I couldn't do a movement. I now feel initiated.

WB 30,25,25
SDHP 20,19,15
BSU 20,20,22
PP 20,17,12
Row 11,12,14
Total 282 pr by 12 with same subs

1st: 78
2nd: 60
3rd: 52
Total: 190

Subs:
20# DB Thrusters for WB
Burpees for Row

First time doing FGB...didn't do Box jumps...112

went with cf football wod today: 12-9-6-3 185 lbs power cleans and ring dips.

as rx'ed 15:04

-FRAT-

Questions:

What if we were to use a heart rate monitor? Since one of the issues with rowing substitutions is the way to "count" the exercise, would it be safe to substitute an exercise(KB swings, jump rope, or jumping pullups) and use the calories burned function on the monitor? While it isn't rowing, it should be somewhat accurate, especially if the monitor has your height, weight, age, etc. programmed into it. Any thoughts?

M/47/66"/135

Had to dash outside gym to do WB shots on T-wall...

242 (PR last time at 256)

UG

Nice job Lt. M, 294. Look out SF.

KALSU FOBBITT

328 rx

21/m/165

AS RX'D
round 1 33,32,41,26,10 =142
round 2 25,12,30,22,7 =96
round 3 21,10,25,26,9 =91
total of 329

OUCH!!

1st = 108 (tripped on boxes and piled in!)
2nd = 115
3rd = 126

Total = 349 (first time CF has made me sick)

as rx'd
307

first time with rower

total: 239

Pr by about 20. Subbed 20# dumbbell thrusters for wall ball shots.

25/m/172

fgb as rx'ed - 373 PR

M/40/6'0"/155

As Rx'd

23/17/26/15/8 = 89
21/14/23/18/8 = 84
19/15/19/16/8 = 77

89+84+77 = 250

same as last time I did it. Second w/o after a week off for vacation and 3 weeks of intermittent training due to business travel and all day meetings. PR remains 288

23/m/165

FGB as RX'd: 258
I had my trainer over me the whole time saying if the wall balls didn't count or not. He's trying to get me ready for my September cert.

..And I'm not longer a FGB virgin

FGB Score:

294

Wallball 15# 12' Target
SDHP 75#
BJ 18" Bench
PP 75#
Burpees

M 34/5'7"/139

Subbed 10 lb ball: 328

Looking for a mix of songs for fgb, found one on the message board but the link is broken? Anyone have any links to one?

Looking for song timer for FGB. Found one on the message board but the link is broken. Does anyone have a link to some?

ROM's
500m Row

WOD
WB 25-25-25
SDHP 16-17-15
BxJmp 20-20-20
PP 35-35-30
Row 18-17-16
Tot: 335

Short of PR, but better then last time. Couldn't jump on the Box Jumps, had to step up... Still got full hip extension. SDHP's sucked! Going to swim now.

Get some, Go again!

#117 You're on the right track. Movement (not compression) about a joint creates changes in pressure in the joint capsule that drive nutrients from the synovial fluid toward the articular cartilage of the joint.

The research is conflicted. Running studies using dogs as subjects have demonstrated that a moderate running program increased articular cartilage thickness and indentation stiffness. It was also found that more strenuous running decreased cartilage thickness. However, other studies show that weighted running (130% of the animal's weight) of 2.5 mi, 5 days per week, for 550 weeks has not been shown to cause degenerative joint disease.

So it looks like there is no answer for us yet. My post is commenting more on the video and the claim of increased quality of life, for your entire life, through crossfit. I've been a fulltime trainer for 4 years and I've seen lots of bad knees and to claim that super intense training will increase your quality of life more than moderate/intense training will is ignoring some of the research that says intense training can wear your knees out while moderate can build them up. I might be wrong but I might be right.

m/6´4"/32y/200

first mainsite workout, subbed wallball with 20lb thrusters, rest as rx´d. by round 93/60/55 total 208.
first round felt good, second and third like hell. ;-) has to get better.

Didn't have the gear to do Fight Gone Bad, so did this instead:

CFWU x 3
Pull-ups: 4,3,3,2,2
Push-ups: 14,18,14,14,20

WOD: Sinister Six (6 rounds for time)

1. 6 x Burpees
2. 6 x Box Jumps
3. 6 x Wallball (20 lb)
4. 6 x Dumbbell Swings (55 lb)
5. 6 x Tuck Jumps (or Double Unders)
6. 6 x Squats

14:10

M/39/6'1"/250

Question?
Does anyone know of a scale for FGB, showing what your score would be equivelant to. Such as a Novice, Beginner, Intermediate, Advanced or Elite. Just like the chart that they have for the Crossfit Total. If anyone knows of something like this I would appreciate if you could share.

thanks

34/F/5'10"/158

As Rx'd
55# PP and SDLHP; 14# ball to 10' target

PP: 55-35-35
Row: 12-10-10
WB: 25-20-15
SDLHP: 25-20-22
Box: 20-18-20

TOTAL = 342 PR (+6 pts)

Up a few push press and box jump, but down a handful of wall balls.

m/26/5'8"/140#

278

started rotation with push-press

push-press
row
wall-ball
sumo deadlift high-pull
box jump

46/m/70 kg
3xCFWU
FGB with 18 kg db-thrusters
74+66+61=201
last time was 217 (2008-03)
Really tired after this.

Wall ball 12# / 12 ft target 29/28/26
SDLHP 75# 12/12/12
Box jump 21" 20/20/18
Push Press 75# 10/13/12
Row (strokes, no calorie counter) 31/27/32

Mostly as Rx'd with two changes...due to completely shitey room layouts, and the fact that the rower has no working monitor, we timed it at 60 seconds per station, with 15 seconds transition time...which for the rower was still never enough. It added a very brief rest period for the other transitions, so that definitely affected total numbers. Counted strokes on the rower, since there was no way to count calories on it. Also, since there were two of us and only one barbell, rower, and med ball, we offset, so I started with the SDHPs and ended with the wall-balls.

SDHP = 22 - 18 - 12
Box = 19 - 19 - 20
PushP= 18 - 12 - 10
Rows = 31 - 26 - 21
WallB= 30 - 17 - 15 = 278

Max HR attained = 196 bpm...just about when I was greying out after a set of push presses... good god this sucked, and was completely awesome!! :D

Has anyone used the NexGen Pendlay bar or Pendlay Colored bumper plates? What are your thoughts on them? Thanks.

Could not do FGB today, so I subbed a chipper from last August 27

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

25:08 - I still think burpees suck more than any other exercise! This was a 7-minute improvement over last time for me.

310 as Rx'd.

First time with a coach for scoring and c2 rower. Feel good about it and I know I can go faster. FGB is eeeevil....can't wait to do it again...just not tomorrow.

-JD

Wall 26/20/18 = 64
Sumo 18/15/12 = 45
Box(3stps) 18/15/13 = 46
Push P. 20/16/15 = 51
Row 21/17/15 = 53

Total: 259
PR: 273

M/22/6'2/160

245 as rx'd

Eric
Thats what I thought, I think next time I will hit that up. Thanks and take care

M/19/150#/5'6"/

As RX'd: 241

About a 40 point improvement over my first FGB.

m/41/158

220 total.

Subd 45# SDHP for Rowing

First FGB! Wow!

M/27/66"/150

CFWU X3

Total: 161

Hated doing this one by myself. Wasted too much time keeping track of time and writting down my scores.

35/M/165#/6'0"

Subbed burpees for rowing, all else as Rx'd

290

195, rx

#61 Ian.....I know the feeling. I suffered on the first rotation but one of the other gym members saw what I was doing and offered to help out with the timing.

"Fight Gone Bad"

All three of us used a 15# wall ball. That was all we had available. Rest as Rx'ed.

M/16/5'11"/170
total 301

F/51/5'6"/135
total 230

M/50/5'11"/172
total 247

sub 17.5kg thrusters and 30kg sdhp and pp. Box is smaller

thruster = 19-19-19
sdhp = 14-14-14
box j = 27-27-27
pp = 14-14-14
row = 18-18-20

I have paced it, but recovering from back injury.

Total = 278

M/23/185/5'10

The only substitution I made was for the row, as I have no rower. I subbed 1.5 pood KB swings.

Round:WB/SDHP/BJ/PP/KB
Round 1: 26/22/20/21/17
Round 2: 20/18/15/15/13
Round 3: 17/16/14/15/15

Total: 264

On post #165 above, Carole(F/51), did women's Rx weight of 55# on sdhp and pp.

M/29/5'11/193

completed 4 rounds as Rx'ed
WB: 35 33 32 26
Sumo: 26 22 17 14
Box: 30 26 26 22
PP: 28 25 26 24
Row: 19 19 18 16

after 3 rounds: 382
after 4 rounds: 487

f/39/173/5'11"

First time with FGB

thrusters with 20# kettle bell: 30-26-25
55# sumo deadlifts: 24-20-16
Box Jumps 25", 16", 16" (moved to jumping up two steps to avoid another shin bashing when I got tired) 10-13-12
55# push press: 21-14-16
row 16-15-16

Total: 274

282 - -24 off of my PR, felt pukie coming during round 3.

FGB FTW!!!

first time doing this

rx'd 234

I would say as rx'd but i subbed 12kg kettlebell thrusters for the wall ball shots. everything els was rx'd.

Round 1: 45,19,36,14,14

Round 2: 26,12,28,13,14

Round 3: 23,10,28,13,15

Total of 305

M34/81kg/189cm
Fight gone bad
as RX’d
WB SDHP BxJ PP ROW
29 - 20 - 30 - 22 - 15 /116 round1
25 - 20 - 32 - 20 - 13 /110 round2
23 - 17 - 37 - 19 - 17 /113 round3
339 total
PR!

Not scaled, almost as Rx'd
At globo gym, they wouldn't let me take the plyobox near the row machine
(I'm amazed they even let me use the plyobox)
so it went like this.

Did FGB task priority:

three rounds timed
wallball (20)
shouldef press (20)
box jump (20)
sdlhp (20)

1 min between rounds

had to put stuff away and run over to c2 rower:

1 set of 60 cals C2 rower
timer never stopped.

18 mins would be a perfect 300, so I'm not sure what this equals.
20:20

m/22/170cm/80kg

Subbed 10kg thrusters for wall-ball

Total score: 371

m/42/162/6'

27, 40, 30, 40, 17 = 154 (last time = 129)
27, 28, 26, 35, 19 = 135 (133)
30, 27, 20, 33, 19 = 129 (129)

M/52/5'11"/199

First FGB...

CFWU x 2

FGB 218--(Subs: (1) 22# homemade wall ball--9' vertical; wife doesn't like me bouncing stuff off the walls. (2) Burpees for C2.)

Added 5 x 12 cable rows to cool down--didn't think that through...only thing that should follow FGB is a nap.

I'm thinking Tabata Kegels for tomorrow's WOD..that's about the only muscle group I've got left that hasn't been blasted this week.

Mike F, USCG, RET
Semper Paratus
August 4, 1790 - August 4, 2009...219 years of US Coast Guard dominance of the knee deep waters of North America.

270! First fight gone bad, subbed 15lb wall ball for 20lb (heaviest ball available at gym), wasn't allowed to throw against wall so threw vertically upward. really exhausted from 1.5 hr late night bike ride yesterday, took a lil bit of time between sets, especially during first round, partially because of my exhaustion from last night and also from trying to get my cell phone alarm to go off in 1 minute intervals, devised a scheme for next time. Second two rounds quite solid, with little to no delay between sets and 1-2 minutes extra between rounds. Can't wait to try this with proper intervals (ie no rest!)

208 but accidentally used 95# for first round. wu=surf session then run 1 mile

295 minus calorie count,getting better. prob cause warmup was slow jog 40 mins with Sara compared to normal stairs.
great rom on wallball, need to go lower on sdhps

last time:
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

forgot, subbed tuck jumps for box jumps, how do people feel about that sub?

Not as Rx'd - 312
11# wall ball (that's all they had)
incline situps for boxjumps (broken toe)

Round WB/SDHP/SU/PP/Row - total
Rnd 1 30/ 22 /25/22/15 - 114
Rnd 2 28/ 20 /21/18/15 - 102
Rnd 3 26/ 18 /21/17/14 - 96
Total 312

knee was sore from sprints yesterday, but...

wb = 33-24-20
sdhp = 16-15-15
box j = 15-15-16
pp = 17-14-14
row = 12-12-12

total = 250

I don't have any of the workout equipment nearby, so I'll just do Angie today. :]

All as Rx'd except subbed burpees for rowing (would have rather rowed)
Round 1: 30, 19, 20, 21, 12= 102
Round 2: 25, 17, 16, 15, 12= 75
Round 3: 31, 21, 17, 19, 10= 98

Total= 275

First FGB ever, I had to slow down during round 2 because I felt my breakfast coming up. But slayed myself on the last round.

whot just happened to me? Oh... FGB. BRUTAL.

Subbed burpees for the rowing...

WB 24/20/17
SDHP 25/20/17
BJ 31/25/22
PP 25/20/17
Burp 16/13/13

Total: 388

48 / 178

as rd'x

266 PR by 5.

26-18-18-20-17--99
18-14-18-21-14--85
14-14-16-21-17--82

40 lb. db thrusters 25-25-20
SDHP 21-24-20
Box Jumps 20" 27-24-25
PP 75 lb. 24-16-23
Row cal. 26-29-27

Total 356 PR+29

Warmup 10 minutes running on tread, some fast, some slow.

Killer diller.

170

17.5-lb DB thrusters
71-lb SDHP
18" plate-stack jump
71-lb PP
C2 row damper 4

Rest minute was taken up by getting from PP to C2 and back to DBs. Heavier/higher on everything compared to last time.

Subbed 75# thrusters for the wallballs, and we had to use 18" box jumps.

Thrusters: 26, 15, 15
Sumos: 22, 14, 10
Box jumps: 20, 15, 16
Push Press: 34, 15, 25
Row: 9, 10, 10

Total 259

First time ever doing FGB. Very surprising in its ability to smoke you. I have much room for improvement.

Looking forward for something with squat cleans in it tomorrow.

as rx'd
275

done by myself, hard to keep track of time.

As rx'd

323 points

New PR today!

As rx'd
282!

M/200/34

30/m/5'11"/200

Sub'd burpees for rowing everything else as Rx'd

Total 375

As Rx'd:
WB- 30/20/17 =67
SDHP- 25/20/15 =60
BJ- 20/15/16 =51
PP- 20/20/20 =60
Row- 13/11/11 =35

Total: 272

Off PR by 30 and equal to the first time i did this??? All 3 times i've done FGB i do better/worse at something different. Unfortunately everything was apparently sub-par today. I expect nothing less than 300 from myself and i dropped the ball today. Don't know what's up with that. Guess i forgot to flip on my "on" switch today :\ Really disappointed, but life goes on...

24/m/175

subbed rows with burpees

40 32 31
40 25 20
22 19 20
25 21 22
14 12 11
Total: 334

Subbed burpees for rowing
WB 30 20 21
SDHP 28 21 21
BJ 20 15 15
PP 30 30 30
Burpees 10 7 8

total 306 (PR by 4)
BURPEES SUCK!!!!!!!!

Subbed 35lb thrusters for Wall Ball

THRX 27+10+11
SDHP 14+ 8+ 7
BoxJ 26+26+20
Push 6+ 7+ 8
Row ??+??+??
--------------
.....73.51.46=170. Assume 10 kcal per row session gives me a final estimated score of 200.

You may be wondering why I don't know my kcal for rowing. Imagine my surprise when after two rows with a running clock I didn't see calories on the display. I've never used a concept II for calorie count before and I tried messing around with the change display and units buttons but had no luck so I decided to just stop wasting time. Luckily I saw that my gym does a group WOD every day from 4-5pm so this kind of thing should become less of an issue!

As rx'd:
WB: 28, 26, 22
SDHP: 21, 18, 16
BJ: 22, 18, 18
PP: 16, 15, 15
Row: 16, 15, 16
Total: 282 (PR by 21)

M/35/183

WB 36 37 35 (9' ceiling)
Sumo DL 20 18 18
BJ 22 22 17
PP 21 17 14
Row 12 12 14 (Healthrider rower)

First FGB: 315 total

rx'd
218

not my best..definetely could have pushed harder

30/M/190

First FGB 357

WB 33 28 25
SDHP 23 16 22
BJ 31 31 22
PP 27 25 32
Row 15 13 14
Rnd 1 129
Rnd 2 113
Rnd 3 115
First Pukie this summer.
Bluh.......

29/M/178/6'

Subbed 30# thruster for 20# WB and bike for rows. All else as Rx'd

Thruster 26 24 20
SDLHP 20 17 15
BJ 24 24 21
PP 20 17 15
Bike 7 10 12

R1 97
R2 92
R3 83
Total 272

Dizzy most of R3, especially on PP.

M/28/175/72kg

Had only a 12 pound medball Otherwise as RX´d

1 Round: 120
2 Round: 113
3 Round: 106

Score = 339

12 lb Ball as well
KB instead of rows
Score :285
first ever with this one

3 rounds 5 min per round. ~90 second breaks in b/t
20 pound kettlebell wall ball shots (just threw up 10 feet)
Sumo Deadlift High Pull 75#
Box Jumps 20"
Push Press 75#
Barbell Rows 75# (just counted reps)

354 w/ out barbell row reps
502 with

m/49/171/5'8"

Best time ever on FGB

Wall Ball-23/24/21=68
Sumo- 30/24/20=74
Box Jumps-23/22/23=68
Push Press-23/21/15=59
Rows-21/16/12=49
Total=318

Last time was 260 with lighter weight on presses

used 35lbs dumbbells thrusters to sub for the wall ball. should have used 20s.

thrusters 20 7 7
SDL-HP 20 12 12
Box jumps 10 10 10
push press 10 10 10
row 18 18 18 *this is a calc, 200m,165&185m
78 57 57

total 192

28/M/142

Subs: 45 lb thruster for wall ball, burpees for rowing

232 PR

wallball 23 16 15
sdhp 16 15 14
boxj 15 13 10
pp 18 18 15
row 13 12 10

223 total.

ill admit there were a few times where i added 5 seconds here and there.

as rx'd:

R1 27 24 29 19 20
R2 27 24 28 18 18
R3 24 24 30 19 16

Total:
347 PR!!!

I paced everything today and it payed off.
Next time:
WB 27
SDHP 25
BJ 30
PP 20
Row 18

WB 27 31 28
SDHP 24 30 25
BJ 40 35 41
PP 20 21 22
Row 20 19 17

Rd1 131
Rd2 136
Rd3 133

Total = 400 PR by 37!

D
@37's (pushed by J&J)

1- 28/23/21/13/15 = 100
2- 16/10/15/7/10 = 58
3-10/10/15/10/12 = 57

=215
vs. 228pr

JV though eat prior to working out

WB 27-14-15
sdhp 14-12-9
bj 13-11-9
PP 17-12-12
sdhp 45# 26=21=25

total 237 pr

as rx'd- 266 total-pr b/c its my first!!!!

intense workout, loved it.

What a workout!!! woohoo give me another one tomorrow. Completed a 5K and then the champion version. Kick @** I did not keep time and I did fixed sets as fast as possible

WB #20 20-20-20-20-20
BJ 25-25-25-25-25
SDHP 75lbs 10-10-10-10-10
PP 75lbs 10-10-10-10-10
Row 12-12-12-12-13

total=386
AAHHHHH

Wall Ball (20#)26,23,21
SDHP (70#)23,20,22
Box Jump 27,28,28
PP (70#)23,25,24
Row (70#)38,41,37
Total = 406

Last time:
Wall Ball (20#)27, 26, 27
SDHP (95#)ouch 16,16,16
Box Jump 24, 23, 27
PP (70#) 25, 21, 27
Row (70#) 36, 33, 37
Total = 381

The link to the Melissa Byers FGB mix is:

www.xomcards.com/friends/FGB.zip

Thanks Melissa!

middle age modifications:
10# wall ball (it's all I have)
35# sumo DHP
18" box
50# push press

total: 262, PR up from 234

SUB 25# db 33,30,30
su 20,15,17
bj 20,20,18
pp 20,19,16
ro 12,10,12

292 total
previous 308

M/39/150

had to do some subs - worked out at home
40lb dbell thrusters
2x40lb dbell sdhp's
box jump
push press 2x40lb dbell's
kb swings, 50lb dbell

32 30 25 = 83
30 25 22 = 77
30 30 30 = 90
25 25 24 = 74
31 20 20 = 71

395 total

2009 HAS NOT BEEN GOOD. I LOST MY DAD AND NOW MY WIFE IN A DIVORCE NOT OF MY CHOICE...I'M NOT GOING OFF WORKING OUT BUT I AM GOING OFF THE GRID FOR A WHILE TO GET THINGS CLEAR IN MY HEAD.

R. SUTHERLAND
TUCSON, AZ.

Yay! Something i can do rx'd :) I love this one! Eric - we all have our days! Hang in there bro!

m/35/154

FGB 307
subbed burpees for rowing everything else as rx'd.

M/49/151/1-1-06

FGB, not as Rx'd.Lots of subs due to unfamiliar gym.
DB Thrusters for WB
DB Swings for Row

bingo 241
Lil' Bingo 251

Always a great workout even with subs. Thanks to the folks at Fitness 500 in Hyannis, MA. Sorry to have missed trainer Derrick Hurd who is CF L1 I think.

75#
45#
pacing!

max 27-21-17-26-15

subbed SDHP for row

WB (22lbs) 20/20/20
SDHP 30/25/20
BJ 30/30/25
PP 30/30/30
KBS (1 pood)30/27/33

RD1 - 140, RD2 - 132, Rd3 - 128 = 400
M/30/6'8/235

HANG IN THERE ROBERT SUTHERLAND! IT WILL GET BETTER.

my score today was 275. Everything rx'd EXCEPT for the rows... Did 1 pood kb swings instead, and just counted the reps. This was really my first real FGB. Like I said earlier... BRUTAL.

Modified Fight Gone Bad
Same rules as “FGB”
Heavy bag (Punches)
H2H KB swings 24 kilo (Reps)
Jumping pull ups (Reps)
Push-press, 75 pounds (Reps)
Speed bag (Punches)
Round 1: 200
Round 2: 165
Round 3: 160

I cried.

234. Operating with a nasty hangover, and on the second day of the GOMAD. Needless to say, I am not feeling in tip top shape. I really wanted 300, but I guess I have a lot of work to do until I get there.

Wallballs with 15lb med ball, otherwise as RX'd.

R1 R2 R3 Total
Wallballs 32 28 25 85
SDHP 27 15 18 60
Box jumps 31 28 22 81
Push Press 28 22 18 68
Row 15 14 14 43
Totals 133 107 97 337

cfwu x 1

3 rounds:

72 (32, 20, 20) 20lb wall ball, 10 ft
68 (30, 20, 18) 75lb sumo deadlift highpull
100 (38, 32, 30) 20" box jump
65 (28, 20, 17) 75lb push press
47 (17, 15, 15) calorie row

352 08/04/2009 (145, 107, 100)
388 03/30/2009 (147, 126, 115)
350 03/29/2009
371 12/31/2008
361 11/11/2008

382

ran 2 miles
did CFWu 1x20

good effort today with 65#
jump rope practice 5 mins

right shoulder still problem.

39m/6/185

315

subbed 40# thrusters for wall balls and had to move up and downstairs to row so time for 5 rounds was about 6:05 each time

368 total

32,32,29
15,15,15
20,20,19
20,20,20
30,30,27 (rows)

M/43/185/5'9"
As Rx'd, No partner, no score, but good effort.

22.m.190

subbed 75 lb thrusters for wall ball shots.
subbed 75 lb bent over row for row machine

264.

Nearly puked at my University gym. Good sh*t.

Tried to jump rope after the wod. No go.

Did it solo - first time

249

Learned some things, Better next time...

Question for the Powers that be (Bingo, Herm, JPW, Eric Gohl, Coach, or anyone who can answer well):

I eat six time a day (three meals three snacks) and I always have one of those snacks (or sometimes a meal) after working out. However, I also take a protein powder supplement (2 scoops for 40g Protein and 186 calories). Now, I'm at about 10% body fat and weigh 160#. I'm trying to drop a little bit of weight (fat) and so I'm trying to restrict my calorie intake each day to about 1800-1950 calories - give or take (ideally would drop me to closer to 150#). That means roughly 500 calories per meal and 100 calories per snack (again, give or take). Here are my questions - is it ok to take just a protein powder after working out or is it better to eat actual food? If I have just the protein that's just a bigger snack and it's easy to make up the difference later, but if I have both the powder and some food then we're looking at almost 300 calories in a snack which seems excessive to me. Should I maybe drop the protein powder to one scoop at only 93 calories and 20g protein and eat something small or is it ok to just stick with the 2 scoops protein powder for my post workout snack during the cycles (I don't take it on rest days) and nothing else? Or should I not be taking a protein powder at all? Ok, so that's really long and I don't know if it makes sense but any help is appreciated.

as rx'd- 266 total
what a workout, almost puked twice!!!

subbed tabata for FGB

tabated: burpees, situps, squats, double unders

low scores: 7, 11, 13, 2 ( first round after squats ewwww)

M 37 6' 165#

rx'd all but med ball. only had 12# ball

371 total score

 WB 25-21-17=63
SD 18-17-13=48
BJ 23-20-20=63
PP 17-15-15=47
Row 15-14-17=46
Total 98-87-82=267

39/m/190
as rx'd
except
sub 90lb seated rows (no rowing machine avail)

new pr 391 reps

First time doing, and it went bad! got through round one plus wall ball(sorta) and sumo deadlift(sorta) before calling earl in the YMCA head... was somewhere around 100 at that point. Since my time was messed up completed second round each exercise at 20 reps/10 calories and 10 reps/10 calories for third... finished at home with one more round with the earl and have been mad all day. Will get through it next time!

30/f/115

297

45# thruster instead of wall ball....the rest was as rx'ed.

Round 1: 116
Round 2: 87
Round 3: 86

Total: 289.

Sub'd burpees for rowing, 25# plate thrusters for wall ball. Total - 369.

22 / M / 5'9" / 133lb

I'm a little behind, so--

Back squat 1-1-1-1-1-1-1
185-190F-190-190-195-200-205PR

I should have been able to do more, but I was having some weird form issues. Didn't get my form dialed in until 200lbs, and by then the WOD was over.

I only have a 10# med ball - so I went 15' instead of 10'
Burpees instead of Row
Otherwise as Rx'ed

284 - First time ... I need to get my 20# ball ordered.

277. Subbed burpees for rowing.

Subbed jumping pullups for rowing

Aaron 25/200/5'10"
322

Elliot 22/185/5'11"
2 rounds
176
also subbed wallballs for MB thrusters.

320! PR! Wooohooo! So happy I finally got over 300.

WB - 33/20/16
SDHP - 30/20/15
BJump - 33/20/21
PPress - 25/17/20
Row - 20/14/16

Went hard and felt like @SS but it didn't seem too bad during. Once I got past wall ball and SDHP it was ok. I need to increase my numbers in box jumps and push press.

38M/5'10"/166#

W/U: 17 ROM exercises; FGB, 2 reps each exercise.

As Rx: 358 (147 + 111 + 100).

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 11 pnts. My strongest first rnd to date. Unfortunately, the second two rnds weren't quite where I'd hoped they'd be.

R1 = 30, 35, 37, 30, 15. R2 = 23, 20, 25, 30, 13. R3 = 20, 20, 25, 20, 15.

M/47/71in/200

As Rx'd.

1) 28 25 22
2) 21 18 21
3) 28 24 21
4) 25 23 22
5) 21 28 30
Total 357

SUB:
-10lb db thrusters for WB,
-50lb db for 75lb SDHP and Push Press
-Burpees for Row

Total: 156

M/29/165

As Rx'd 331 ( PR )

1st FGB

Subbed calories burned from jumping rope (heart rate monitor) in place of rowing. Otherwise as prescribed:

347

M/33/70/210

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. SDHP 45lbs x 5-5, Push press 45lbs x 5-5.

Wall-ball, 20lb ball, 10 ft target: 21-18-15
Sumo deadlift high-pull, 75lb: 12-13-12
Box Jump, 20" box: 15-18-15
Push-press, 75lbs: 14-12-12
Row (Calories): 10-12-11

Total: 210
Foam roll after
Compared to 090329: 212

wb 8lbs - 30,31,32
sdlhp - 15,16,17
bj 24" - 15,11,12
pp - 20,21,20
row - 10,12,13
total - 90,92,94
grand total - 276

Three rounds of:
25# dumb-bell thrusters (toss and spin at the top for fun :)) (Reps)
Sumo deadlift high-pull, 50 pounds sandbag (Reps)
Box Jump, 20" box (Reps)
Push-press, 50 pounds sandbag (Reps)
25# dumbell swings

sandbag might have been a little heavy due to rain...

311 reps total

First time

253

305 (PR by 5)

WOW!!! What a work out, this on kicked my butt. Going into it I thought I could maybe do 5 rounds, yea right! I should have known better.........Did not get my count in to busy trying to breath.

Maybe next time

I feel great for trying it and doing the best I can.

hmmmm no more CrossFit Football...hhmmmmmmm

Good luck to you #221
Hope you get things figured out

Championship round:

375

subbing Burpees for rows, all else as Rx'd

m/38/240

260
subbed shin to chin with 45 lb bar/ no row machine

when you go look up your score from the past do you have to look through the entire page or is there a way to go just to your name? if anyone knows the answere i thank you.

CFWUx2

FGB: 308 Not a PR.

used 14# ball, 55# SDHP, and push press.

limited equipment in hotel workout room. so just did a little something to get the blood flowing...

4 rounds for time:
run 400m
10 pullups
20 1.5 pood dumbbell swings
20 situps

~23 minutes

m/34/211/6"0

As Rx'ed

1st round - 100
2nd round - 85
3rd round - 80

total - 265

Performed in a fasted state. PR is 285.

m/28/140/5'8"
69, 66, 44 = 179

Had to sub dumbbells so I could be in close proximity to the rower.

Unfortunately, I couldn't keep track of my reps by myself. How do the rest of you who work out alone keep track of your score?

First FGB, extreme modification lack of equipment.

Wall ball-Sub with Exercise ball
Sumo DL HP-Sub with bar with 2.5 gallon jug elevated lift
Box jump- as rx
push press- sub push ups
row-sub with treadmill run

1=30,10,15,11,16.4
2=20,7,13,15,32.9
3=20,6,13,10,52.1

Total=303

WB 29/25/21=75
SDHP 14/13/11=38
BJ 20/18/16=64
PP 16/14/16=46
KB Swing (pood) 20/21/22=63/2=31
Total 254

Liked doing KB swings instead of another round of SDHP. Took half my reps for calories.

skipped CFWU

subbed 13# WB
subbed 18" Boxjump
subbed jumping PU (reps) for rowing (cals)
(all subs dictated by gym equipment

WB: 30/20/15 = 65
SDHP: 19/14/12 = 45
BoxJ: 21/20/17 = 58
PP: 15/10/12 = 37
JPU: 20/20/19 = 59

Total = 264

note: pretty easy to see the weak spots

First FGB, extreme modification lack of equipment.

Wall ball-Sub with Exercise ball
Sumo DL HP-Sub with bar with 2.5 gallon jug elevated lift
Box jump- as rx
push press- sub push ups
row-sub with treadmill run

1=31,8,16,24,15
2=16,6,10,14,30
3=7,3,8,9,46

Total=198

Correction,
total 254

F/41/5'6/165
as RX'd 246. Need to work on faster box jumps. Made reps up on wall balls. The fight goes on...

37/m/6'/185
27/f/5'01"/145

Sub'd BB thrusters for wall balls

Did not keep track of reps. Just glad to have completed. Next time We do FGB we will track reps better. This one hurt.

Love the looks at "regular gym." Just hate the questions as you are DOING the CF WOD. GO AWAY!!!

Michael M/25/5'11"/185

as Rx'd
315

Kristen (3rd workout)F/25/5'3"/100

7lb wallballs
20lb SDHP
10" box
10lb PP
row

183

M/32/146lbs/5'5"

As rx'd
1st round: 35-28-25-25-14
2nd round: 24-20-17-21-12
3rd round: 20-17-15-18-11

Total - 302

m/175/23

fight gone bad RX'D

308

just happy to get over that 300 mark

Wall Ball: 29, 23, 20
SDHP: 20, 20, 15
Box Jump: 20, 18, 10
Push Press: 25, 20, 20
Burpees: 10, 10, 10

Total: 270

FGB on December 31: 244
FGB on November 11: 237

Fight Gone Bad as prescribed: 319

M/24/160#/5'7"

As Rx'd

Thrusters - 49, 17, 10 (76 - tied PR)
SDHP - 18, 9, 7 (34 - tied PR)
Box Jumps - 12, 10, 10 (32 - missed PR by 16)
PP - 15, 9, 8 (32 - missed PR by 6)
Row - 13, 11, 9 (33 - PR by 7)

Total - 207 (P.PR - 210. Lost it on the Box Jumps and PP again. With my PR's I did 48 Box Jumps with 32 today; PP was 38 last time, today 32. Plus I only got a PR on Rowing and only tied all else)

5 rounds for time:

12 right hand snatch 1.5pod
12 left hand snatch 1.5pod
12 push ups
50m sprint

13:20

121 103 89 total 313
Pr is
126 102 87 total 315.
Did much better than I thought I would, just plowed through. It is HOT here in AZ.

M/25/140/5'11"

As Rx'd 254

Three rounds:

Dumbbell thrusters (Matt 20#db, Karen 12.5#db)
SDHP (Matt 75#, Karen 45#)
Tuck jumps
Push-press (Matt 75#, Karen 45#)
Burpees

Matt - 206 total reps
Karen - 234 total reps (approximately)

As Rx'd: 210 pts.

34/m/6'6"/356

44/6'1"/185

task priority fight gone bad. 20 of everything for time w 1 min. rest between rounds. subbed burpees for box jumps due achilles tendon injuries (that's right, both of them).

1st round: 4:16
2nd round: 6:23
3rd round: 6:41

regular fgb pr is 360. the transition from burpees to push press is really tough. subbed the burpees because it seems like something fighters do.

266 38/5'10/300 lbs

Fight Gone Bad Lite at the Leary Household(no rower)
m/44/5'11/200-219
3 scaled WODs:
f/41/5'8/125-284(6 lb med ball,box jumps scaled to 12", 22lb bar for SDHP & PP)
m/13/5'3/110-266
m/12/5'4/125-259
(both 6 lb medball, box jumps to 18", 22lb bar for SDHP & PP)

first cf workout
almost rx- more distance between stations than i would have liked
used 70 rather than 75lbs , 18 lb medicine ball
started with rowing.

253

male 34 5'10 155

24/m/5'7/161#

First FGB in recent history; don't have a record of my last attempt, but it was over a year ago so I might as well discount it.

As rx'd: 244

Not sure what killed me the most, but I'd venture a guess that it was the SDHP. Nasty...

#272 TPDFISH:

Just click ctrl+F and type in your name to find your entry. It can be done on any web page.

358

first time... I don't know what was wrong today... just really off

total- 327

m/41/195/5'11"

WU:
15 abmat situp
15 OH squat
11 bar dip
15 roman chair back ext
1 min row
Few reps of everything in this WOD

WB, 16#
SDHP 77#
BoxJ, 8"
PP, 75#
Row

I actually have a rower this time out..
wb sdhp boxj pp row total
set 1 20 13 30 18 11 92
set 2 26 12 32 15 12 97
set 3 25 7 32 15 12 90
total
279

last time was 217, but I did burpee instead of row. I figure I did 20 more rows than burpees. Still a big improvement however...

28/m/185

Front squat, 3 x 5 @ 200 (PR)

4 hours rest, then one round of "FGB!":

27-31-26-26-26

Total of 136 was a big PR for any one round of the Fight, but it's hard to say how I was affected by a) the heavy front squats earlier in the day, and b) the knowledge that I didn't have to do the full three rounds.

Good day regardless.

21/M/6'2"/239
One week into CrossFit
First time FGB

Round 1: 104
Round 2: 94
Round 3: 84

total:282

Feedback is welcome

m/22/167/6'

as rx'd

Wall Ball 1)21 2)18 3)16
Sumo DLHP 1)21 2)20 3)15
Box Jump 1)27 2)24 3)23
PushPress 1)22 2)25 3)24
Row (Cals)1)17 2)15 3)14

Total: 302

No warm-up
subbed burpees for rows
302

FGB As Rx'd for women

225, blah day for me.

f/28/128

DNF ( first in along time)

Slightly ahead of pr going into 3rd crashed and burned doing 75lb sdph. Will try and do rematch on friday.

Used 5kg med ball
30kg barbell

Total - 304

impossible to do this as rx at my gym, so instead I did 50 reps of each exercise with 1 minute rest between (which was used to setup the next station).

For rows, I did 5 intervals of 30 seconds work:30 seconds rest

Wasn't feeling the FGB today. Did The 300 instead. (Beyond The Whiteboard is a great tool for new workouts.)

25 pullups (with band for me, working on full extension)
50 deadlifts @ 135
50 pushups
50 box jumps
50 floor wipers @ 135
50 1pd KB clean & jerks (I did 25 ea hand, I assume that's right)
25 pullups again

18:35

29/m/6'4/206
Used 24" Box

Total 292.

Sub'd burpees for for rowing & 25# plate thrusters for wall ball. Total - 369.

M/30/5'11"/231
Second week back at crossfit, first ever attempt of this beast (after working a 12hr shift).
Rd 1 - 84
Rd 2 - 73
Rd 3 - 76
Total - 233

m/24yrs/229

round 1 - 143
round 2 - 108
round 3 - 105
total - 356

liked it! nap time...

rd 1- 120
rd 2- 90
rd 3- 102

total - 322

as rx'd
224

34/M/6'00/179.8

FGB: 280

Started with WB instead of my preference, box jumps. No excuse to start with Box Jumps when doing it by myself. PR is 312.

first FGB saled slightly

40pound sumos and push press

272points

could have done it as rxed, well next time.

271

m/22/6'1/175

Subbed 45# barbell thrusters for wall ball
Box Jump >20" (dunno how high)
SDHP 89#
Push press 89#
Subbed burpees for row

40,21,20
21,15,15
16,10,10
10,10,10
11,10,11

230

Not too bad for first FGB ever I think, but I was totally gassed

Me: 43yo/M/5'10"/178lbs/12%BF

Warm Up: CFWU 1 set 10 Reps per set.

WOD: FGB: 250 (PR 347)

Wall Ball Shots: subbed 15lb (7KG) medicine ball
75lb SDHP
Box Jumps 20" Box
75lb Push Press
Row: Subbed 45lb SPHP.

Round 1: 100
Round 2: 75
Round 3: 75

Cool Down: 5 good, bar muscle ups. 2 skin the cats. walking on hands 1 minute. L-Sits for 15 seconds x 3.

I have not worked out in a long time. I have been so busy lately. My Stamina is gone! Wow, getting back into CF s_cks bad.

Have Fun, Train Hard,

Billy

Almost threw up doing this (well...a slightly modified version of this).

278
Subbed 75 lb o'hd square for jumps. 18 lb ball

No WOD for me....Back is out of commission gonna try to go tommorrow.

a lot of subbing for the ol globo gym...

10# med ball
18" box jump
45# bar SDHP for row

Total: 298

used 25# kb
divided Sumo and Pushpress/3 to get number
182

First FGB - 256 ... and first WOD after a week off while at the beach in Hilton Head. Great way to hop back on the wagon - not quite as brutal as Filthy 50, but could barely breathe with the heat & humidity.

Scaled wall-ball to 12# ball, Box Jump to 16" stool, and subbed 40# db swing for row ... as that's all I have in garage. Thought about doing burpees instead of swings, but took the chicken exit once I got to them. I'll man-up next time.

259

25lb bar for sdhp and pp
thruster 8lb dumbell
277

I punked out today, decided to take an extra rest because my lower back is extra sore for some reason. Hopefully I can catch this WOD next time around.

DO WORK!!!

Josiah
20 lb db sdhps
40 lb db pps
2 step stair jumps
40 lb db sdhps
20 lb db thrusters

280 total

Julie
15 lb dumbbells for every exercise, unknown total.

M/35/67"/165

Unintentionally scaled the Push Press. For some reason I thought they were 45#. D'oh! No rower so did burpees.

3 Rounds:
40# Thrusters
70# Sumo
20" Box Jump
40# Push Press
Burpees

Rd 1 - 92
Rd 2 - 72
Rd 3 - 61
Total - 225

My first rx FGB
193
I was pleased. I need to work on the wallballs and quit hesitating on my box jumps though. Cant wait to see where I go from here!

Scaled sdhp - 61# kettlebell
wallball - 8' target (Basement)

all others as rx'd

Total=310

103/98/91

24" box jump
SDHP and Push press with #45

Sub wall ball w/ 22#plate squat w/push press &sub burpies for row. Used 89# on barbell.
Plate push..30/15/15/15/20
SDLHP..15/15/15/15/10
box jump..16/12/12/12/14
push press..20/12/10/10/8
burpies..10/10/10/10/10
total..324
Fudgin killer WOD..Esp. For my second official day.. Love it so far!! No intentions of ever going back to just lifting & running!!

45# thrusters
75# SDLHP
20" box jump
75# push press
burpee's

315 PR(281 last)

Wanted to break 300 and smoked it but now I'm spent.

304

Gym only had a 12 pound med. ball- need to petition for a 20 pounder. Used 80 pound bar for sdhp and pp to make up for the light ball.

m/16/5'11/175

score of 260

had to sub row for burpees.

much better than i expected

Didn't have rowing machine, subbed seated rows. Didn't count "Points."

221
Less than last time. It hurt worse this time, though! Ughh!!!

33/F
As rx'd except did 45# SDHP and 45# push press.

WB: 22,18,16
SDHP: 16,13,15
Box: 19,17,14
PP: 12,12,11
Row: 8,8,6
TOTAL: 207

m/30/5'11/179

As rx'd
Total: 346

#1:30+18+25+20+22
#2:25+16+21+17+18
#3:20+14+17+14+16

Tot:293 (sub burpees for row)

M/32/5'9"/207

Had to sub row with 55 pound KB Swing..BRUTAL SUB!!!!

Did not keep individual score for each exercise

Round 1 = 111
Round 2 = 102
Round 3 = 89
Total = 302

216 (91, 65, 60) = (25,17,15), (20,12,11), (16,13,12), (16,13,12), (14,10,10) = (57,43,41,41,34)

me and my buddy did it we don't have a rower and this was brian's first crossfit experience...he says he is hooked. tomorrow we are gonna be good little boys and do scaled down workouts (i will get on track the right way)we had no working rower here on the fob so we just did with out the rower shouldve used burpees apparently but whatever

Me 227
brian 179

M/23/6'/170

230 as Rx'd

Not my best FGB performance, but I was glad to get some quality time with the erg again, haha.

Three rounds of:
Air-ball, 23 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row, (Calories)

Round 1 = 18 + 15 + 17 + 13 + 18 = 81
Round 2 = 13 + 12 + 7 + 10 + 11 = 53
Round 3 = 11 + 8 + 9 + 7 + 12 = 47

Total = 181

First time doing this. Lungs were burning.

302 subbed burpees for row,
last time 244, think i might have used 95# last time in hindsight

My Globo is closed for two weeks (because people complained the furniture isn't comfortable enough -- can't make this stuff up) and I don't have any weights in my tiny expat apartment. So I had to improvise using what was available at a local stadium.

Chinups: 19-14-15 = 48
Tuck jumps: 24-18-17 = 59
Bar dips: 29-26-24 = 79
GHD situps: 21-18-16 = 55
Burpees: 22-16-13 (gassed) = 51
Totals: 115-92-85 = 292

Hopefully next time this comes up the couches at the gym will be to everyone's liking and I'll be able to do this as RX'd. :-P

this has to be one of my favorite workouts (F.G.B) ran a mile before and after but ended up with 154+180+137.5 so a total of 471.5 so not to bad....a lot better then last time

No warmup, short on time.

WOD (at new gym)

Three rounds of:
Wall-ball, 15 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 30# DB in each hand (Reps)
Tuck jumps (Reps)
Push-press, 30# DB in each hand (Reps)
Treadmill at no grade and 8 mph (Calories)

203 - hard to compare since so much changed, but I took a lot of breaks and had the advantage of no warmup.

F/48/128 Wallballs at 12lbs, sumodeadlift high pull with 35lb kettlebell, boxjumps at 12", push press at 45lbs, row as rx'ed. Total points/reps = 291

196

Howdy all! Did this wod tonight and it went great! Was scared to death of it, but it went ok. subbed burpees for row, but I like the idea of kettlebell swings. May do that tomorrow since we have to do burpees and row too. ended up with 347 total. And I used 45 bar for pp and sdhp. Happy with how it went, but not ready to do it tomorrow by any means. Happy today everyone!
Scrat

Total 245
subbed sdhp for rows so had to count reps instead of calories.

Beth's total 217
20# ball @ 8 feet, 25lb bar for sdhp, sdhp subbed for rows, and same bar for push press.

Jude's total 187
20# ball @ 6 feet, 25lb bar for sdhp, sdhp subbed for rows, and 15lb dumbell for push press.

Quinton's total 230
20# ball @ 6 feet, 15lb dumbell for sdhp, sdhp subbed or rows, and same dumbell for push press.

first time doing this since starting crossfit in April...

almost as rx'ed, no 20lb ball so did 40lb dumbell thrusters

"wall ball" shots 21 17 17
Sumo Deadlift HP 14 12 10
20" box jump 22 18 19
Push Press 13 11 12
Row (cal) 11 10 11
totals 81 68 69
overall: 218

This:
WB - 20/21/20
SDL - 18/21/18
BJ - 28/26/24
PP - 18/18/19
Ro - 15/18/15

Last:
WB - 20/21/20
SDL - 11/10/12
BJ - 28/28/29
PP - 8/8/9
Ro - 20/20/20

Only had a 12 pound medicine ball but everything else was as RX'd

306

very happy first time in the 300s

subbed 45# thrusters for wall ball and 45# sdhp for rowing (counted reps)

287 first time counting

m did one strong round

m/29/6'/167

subbed 3rds r1 r2 r3 ttl
---------
thrusters 40lb - 30 25 28 = 83
sumo dhp 70lb - 16 14 13 = 43
box jumps 20" - 20 20 18 = 58
pushpress 70lb - 15 14 13 = 42
burpees - 12 10 8 = 30
===========================
total - 93 83 80 = 256

first time with fight gone bad. probably could have pushed a bit harder and next time will. however for me this wod is a recepie for an introduction to mr. pukie, not a good idea w/ limited time on lunch break. still came close.

oops rested exactly 3min between rounds

308

The heaviest medicine ball they had in the gym was '14-15' pounds so the score is skewed but it's a base. First time doing FGB.

Subbed burpees for rowing. Did my best to keep an accurate count, but I didn't have a partner so it may a little off.

Wall Ball 26/18/16 subtotal 60
SDHP 21/16/11 subtotal 48
Box Jumps 18/11/11 subtotal 40
Push Press 16/11/10 subtotal 37
Burpees 11/10/12 subtotal 33
subtotal by round 92/66/60 total 218

m/40/5'4"/140

20# wall ball ....... 31 21 17
75# SDHP ............ 22 14 11
20" box jump ........ 21 13 13
75# push press ...... 21 12 13
45# SDHP (for row) .. 25 21 19

Total = 274 (PR by 3 reps)

45# Thrusters
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row (strokes, didn't have calories)

333 points

47 - 6' - 210#

As RX'd:

335 points

Not quite as rxd. had no wall to do wb on, so used 26# ball into the air as close to 10' as possible to do phantom wb's, had a large 24" high rock for box jumps, only had 80# barbell available for SDHP and PP,and also subbed burpees for rows. Ended up with 292. Lots of room for improvemrnt for next time!

AS RXed

340 PR by 26

wu x 3 x 10: push, sit, pull, be, dip, squat

Rnd 1: 6.22
Rnd 2: 8.09
Rnd 3: 8.52

Subbed 2 20 lb. dumbbell thrusters for wallball
subbed 20 burpees for row

did 20 reps each exercise before moving to next.

152lbs. 22yo 5'6"

28 - 25 - 20
25 - 17 - 15
16 - 16 - 17
17 - 14 - 12
13 - 11 - 13

As Rx: 259

didn't score the WOD. did as rx'd; felt slow but good.

297 (114+94+89)

subbed 12# wall ball (heaviest we had)

My metcon still has a ways to go!

No row - sub´d " low row-pulling machine on medium wieight " for 1 min. The other 4 ax rx´d.

Rd 1: 77 (Counting nr 1-4)
Rd 2: 83 (Counting nr 1-4)
Rd 3: 89 (Counting nr 1-4)
I figure I would´ve gotten about 12-15 on a regular row machine so my score would be around 280-290.

Posted the WOD on the wall at the Globo...Finished and as I was leaving, a couple of trainers (good guys..) were looking it over and hootin' it up, saying they want to get their clients to that level. SO I went over it with them and showed them how to scale, etc...They are doing a version for their classes tomorrw!

R1= 110
R2= 111
R3= 113
334 pr by 5!

Now must ice wrist that hasn't recovered from a light sprain. (never gonna stop me though)
Dang near let pukie get to close!

Did it like this

3 Rounds, no time limit:

20 x 20 lb Dumpbell Thruster
20 x Sumo deadlift high-pull, 75 pounds
20 x Box Jump, 20" box
20 x Push-press, 75 pounds
10 x Burpees or 20 x 1 Pood Kettlebell Swings

once again its been a long time since I been challenged like this! Day4,Thanks Crossfit.
rd 1: 101
rd 2: 97
rd 3: 73- burned out on the box jump.

m/46/199/5'9"

19/M/180/6'

Used a 15lb medicine ball for the wall ball since it was all i had avalible, but otherwise as Rx'd.
Score: 348

For the rower substitute, my trainer buddy suggests doing bent over bar bell rows with the same bar/weight you've been using for the other exercises. Count your reps and divide by 3 (eg 15 reps is scored as a 5).

gym didn't have any wallballs or a rowing machine so subbed thrusters and burpees.

3 rds of:
Thruster 75# 13/15/10
SDHP 75# 15/15/10
Box Jump 20" 33/35/40
Push Press 75# 15/15/12
Burpees 15/10/10

modded Fight Gone Bad total: 263

No rowing machine, so subbed Precor Elliptical Crosstrainer machine with the arm movement. Had to run about 50 yards across gym from push press to elliptical machine.

Round 1 = 26 14 10 15 5 = 70
Round 2 = 21 12 7 11 6 = 57
Round 3 = 18 10 8 13 8 = 59

Total = 186

addendum to previous post: box was 24"

F/5'5"/145
30 years old
800m run warm-up

Fight Gone Bad
As Rx'd except scaled wall ball to 12 lbs
The row seemed to feel the best at 10,11,12
WB sucks.
Total 196

Subd Wall Ball with 45 pounds plate.

Wall Ball - 30/25/20
SDHP - 29/15/10
Box Jump - 11/15/15
Push Press - 12/12/10
Row - 12/10/14
Score- 240

325 pr, crushed my old score of 268!!

As Rx'd @ Union III
WBs: 35/27/30
SDHP: 18/18/20
Box Js: 21/25/28
PP: 16/16/23
Row: 19/17/19

Total: 332

20 Lbs. - 10ft. Wall Ball
2 pood Kettlebell Sumo-deadlift High-pull
20" Box Jumps
95 Lbs. Push-Press
C2 Row@5 (calories)

- 253

almost forgot to mention that we decided to cut out the 1 minute rest period altogether. Probably shouldn't have. Definitely dragging ass on set 3.

Thrusters, 40lbs
Sumo deadlift high-pull, 70 pounds (Reps)
Box Jump, 16" box (Reps)
Push-press, 70 pounds (Reps)
SDHP, 40 lbs (reps)

80+81+78 = 239

First time. Best workout yet.

- 24,23,30
- 15,9,8
- 26,15,25
- 6,7,8
- 8,8,10

222

28-24-21-17-12
19-16-17-13-10
16-15-18-11-12

249 total. Not the 297 I got last time, but this time I did 45# thrusters for wall ball instead of a 12# ball and did burpees instead of a second set of SDHP. Felt really out of shape, but across the board I did better than I did last time on the workouts that were the same as before despite the fact they were sandwiched by harder ones. So, even though this wasn't my first FGB, it is much closer than I was last time. Great times.

f/26/5'9

subs/scaling:
20# thruster for wall ball
45# sdlhp
16" box jump
45# pp
row

347 ...3 off from my PR

As rx'd except used a cable row with 30lbs for rows since I don't have a rowing machine. That number is reflected in reps

20# wallball, 20" jump, push press 75#, seated rows with 30# and sdlhigh pull 75#.

27,35,24,57,22
26,27,19,48,21
22,24,18,36,19

Total reps 425 Keep in mind rows are counted in reps not calories.

M/32/5'4"/142lbs
1. 33, 23, 27, 23, 14
2. 25, 15, 22, 20, 11
3. 25, 16, 20, 20, 8
Total 302
Almost lost lunch on the last row

348 as rx'd
P to the R

M/38/5'11/165
320-only had 6kg wall ball

349

351

Sub'd #45 SDHP for row.

new to crossfit. enjoying it
5 11'/185/ 28

241 points

Scores from SSP in Ramadi, Iraq

Sgt Wilson: 402
HM3 Meyer: 363
Sgt Hernandez:341
Sgt Gasser: 331

27/m/185

subbed sdhp(45lb) for row

306

37/m/150

subbed sdhp(45lb) for row

235

218 - first time ever!

wall balls are my weakest event

34yom / 206lbs

Puppies, Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

WB - 31, 28, 24
SuDL - 18, 17, 16
BoJu - 17, 16, 17
PuPr - 18. 19, 18
Row - 15, 16, 14

Total: 284

Used #40 for the SuDL and the PuPr. Didn't feel like my usual self...heart rate was slow at first despite warmup, struggled mentally and physically throughout. I think I need to stay more hydrated and need to eat more good carbs the day of my workouts.

35/m/6' 225 lbs.

sub'd kb swing #45 for row, and sub'd 12 lb. ball for wall ball. Rds 125,126,101 for a total of 352. Need to get crackin' on a 20 lb. ball but still got a great workout!

As Rx'd

326

m/26/173/70''

sub'd WB thruster, 6" jump and ring rows: 286 reps

Vicky (w/20# sub'd for 75): 249 reps

WALL BALL: 32 31 21
SDHP: 18 20 20
PP: 27 21 22
ROW: 16 15 15

TOTAL: 323

Subbed Burpees for Row

299

Should have started faster first rd the worse

Almost as Rx'd:
WallBall: 17+13+11
75# SDHP: 13+11+10
Box Jumps: 16+15+14
75# Push-Press: 16+13+9
Jumping Jacks : 65+57+52

Without a rower jumping jacks offer a great alternative when shooting for calories. All you need is a heart rate monitor, most give you calories....

when you don't have a rower, everything is thrown off. i made so many subs, it's not even a comparison. so i kinda sorta did the WOD, then did a 40-min indoor "triathlon" to get some cardio in

First time @ fight gone bad
m/29/175#
baseline 294 as Rx'd

Subbed weight of 50 lbs for Sumo DL HP & PP. Used 24" box (all I had). Wall ball 12lb to 8ft.

Rd1: (34+17+20+17+9) = 97
Rd2: (36+20+20+17+8) = 101
Rd3: (34+21+23+20+10) = 108

TOTAL = 306

Shoulder is bugging me after a bad nights sleep on vacation, missed a few WODs.
Subbed a 5k at 26:17, a pr for me.

M/25/185/5'11"

297

cfwu x 1

wb: 32 36 30 98
sdhp: 19 13 12 44
box: 25 32 32 89
push: 15 19 14 48
row (strokes): 18 37 33 88
TOTAL minus rowing: 279
TOTAL: 367
The first round I used a continuously running clock but transitioning from one station to another took to much time so then the next two rounds I gave myself 10 secs between stations.

Round 1: 161
Round 2: 115
Round 3: 116
Total: 392 as RxD

I have to get over 400 next time. I rested too much on the second round of SDHP's.

M/28/5'10"/172 lbs

Wall-ball, (sub'd 16 lb ball) pound ball, 10 ft target (30, 22, 17)
Sumo deadlift high-pull, 75 pounds (16, 12, 12)
Box Jump, 20" box (44, 36, 42)
Push-press, (sub'd 20 lb dumbbells) 75 pounds (24, 20, 13)
Row (12, 12, 11)

Total Points: 322

Today should be fun :)

sub ride run ride 2hrs

as rx'd
I don't remember the exact numbers for each exercise, but my rounds went 125, 113, 113 for a total of 351. I am wiped out.

m/31/5'11/175

Last time (3/30/09):

Wall-ball – 20 lb. ball, as Rx'd 30 / 25 / 22
Sumo deadlift high-pull, 75 lbs. 25 / 20 / 16
Box Jump, 20" box 34 / 28 / 25
Push-press, 75 lbs. 20 / 15 / 13
Row – Concept 2, as Rx'd - damper setting 6 12 / 12 / 13

Total: 310

This time (8/5/09):

Wall-ball – 20 lb. ball, as Rx'd 30 / 25 / 23
Sumo deadlift high-pull, 75 lbs. 28 / 22 / 18
Box Jump, 20" box 33 / 34 / 34
Push-press, 75 lbs. 20 / 18 / 14
Row – Concept 2, as Rx'd - damper setting 10 13 / 14 / 12

Total: 330 (PR)

Thoughts - generally, this time I had better effort and fewer lapses in focus where I was just resting and not working. Individual exercises:

Wall-ball - basically same as last time, remember to catch ball. Every drop results in many lost seconds. Get 25+ on later rounds.

SDHP - better work this time, shoot for 20+ on later rounds.

Box jump - better work this time. 20" is short relative to most box jumping in Crossfit. Rhythm is critical - just keep jumping, these are easy points.

Push press - about the same as last time, maybe better focus on later rounds this time.

Row - still having trouble here. Low scores partly from the walk to other end of gym; but also partly from poor rowing technique. I could use some instruction here.

couldnt get the Row machine to count Cal

2x20 DB Thruster - 20 12 6
SDHP 75 - 10 10 5
box jump - 20 20 12
Push/Press 75 - 12 10 5
Row ? ? ?

Wall Ball -- 30, 27, 24
SDHP -- 29, 18, 14
Box Jump -- 22, 20, 19
Push Press -- 18, 13, 13
Rower -- 12, 15, 12

Total: 286 (pr)

scaled wall ball to 15 lb. (heaviest available)
scaled box jump to 18 in. (no 20 in. available)

Wall Ball 29 21 20
SDHP 24 21 15
Box Jumps 21 19 17
Push Press 32 25 22
Burpees 19 12 10

Total 307

first time, 275.

only have 15lb ball
did burpees instead of row

first time, 184

subs:
12 lb ball at 9 ft target
56 lb for SDHP and PP
17" box jump
burpees for row

Lost a lot of time trying to recover between exercies, and Pukie was knocking but didn't let him in. He said he'd give me 30 more points if I opened the door -- maybe next time.

m/40/6'0"/193

WB 30/25/25
SDHP 18/15/12
BJ 20/15/12
PP 15/12/12
Row/Run 10/10/10?

~241

300 as rx'ed

23/m/180
249 as rx'd

WOD - 249 (7 below PR)

sub'd rowing for burpees. otherwise as RX'd

281 pts

M/40/185

Subbed 45lb thrusters for wallball

WB 20/20/20
SD 20/20/16
BJ 25/23/20
PP 25/21/20
Row 19/17/14

Total 300

More better faster

Too long a break! 277

F/19/5'4/130

Points: 287 (14#wall ball/45# PP & SDHP)

M/20/6'/200

Points: 361

WOD FGB
Wallball - 30 - 30 - 21
Sdlhp - 25 - 15 - 16
Box Jumps- 20 - 20 - 15
P/P - 25 - 20 - 25
Row - 12 - 13 - 13
tots -112 - 98 - 90 = 300
down again ! really need to do this wi everything thegether,cos am losing 25 - 35 secs each round running upstairs to rower and trying to strap in, so some rounds only gettin 25 secs on rower !
before snatch practice for hour and a half,gettin there ! Longview !

105
100
95
subbed run instead of row and estimated 10 cal per run
total of 300

24/m/191

Pack with substitutions:

40lb thrusters: 18,14,12
75 lb dumbell sumos: 12,9,7
Box jumps as RX'd: 18,13,13
75 lb push press: 8,5,4
40 lb dumbbell sumos: 20,16,16

Exercise 1 2 3 Total
75# thrusters (reps) 10 12 10 32
75# sdhp (reps) 10 12 10 32
20" box jumps (reps) 18 16 18 52
75# push press (reps) 15 16 18 49
Row (calories) 6 8 10 24

Total 59 64 66 189

M 39/74"/250
280 total points

12# medicine ball
80# Sumo deadlifts
80# Push Pulls
21" Box jump
Rower didn't have electronics working, gave each pull 1 point.

really hot, really hard, feel good!

Subbed 50 lb DB Sumo
Subbed Run for Row (10 Cals)

219

subbed jumping jacks for rows

R1 - 95
R2 - 88
R3 - 65
Total - 248

First Cindy yesterday and FGB today. 17 rounds and 309 respectively.

Did 20lb thrusters instead of wall ball, should have done 45lb , so the numbers are a little high. Got 20 calories on each row though, happy about that.

As Rx'D.... 162 total

subbed jumping PU for row otherwise as RX'd
SHDP: 30, 24, 18
Box: 22, 16, 12
WB: 13, 13, 10
PP: 22, 17, 15
JPU: 28, 23, 22
This SUCKED! 285 total, 23 less than PR! Junk.

303 rx'd

PR

20# WB-30,24,24,20,20=118
75#SDHP-23,17,16,12,13=81
20"BJ-21,22,20,17,17=97
75#PP-27,21,20,18,20=106
Row-17,16,16,15,16=80
Total-118,100,96,82,86
3rnd total=314 PR
5rnd total=482

later,
b
m/32/5'8-1/2"/169

Substituted row with SDL 45lbs
Rd1: 20,15,15,10,20
Rd2: 20,12,12,10,20
Rd3: 20,10,10,10,20
Total: 224

WB 24 22 19 = 65
SDHP 15 15 12 = 45
BJ 14 13 11 = 38
PP 10 13 10 = 33
SDHP 21 20 16 = 57/3=19

TOTAL = 197

As Rx'd 298.

First time I have done this one. Was aiming at 300.

Too much time taken in transition to the rower and back.

After first round my med ball had rolled away about 50 meters. It wasted more time.

cheated, 4 stations, no rower:

WB 30-20-20
SDHP 15-12-12
PP: 15-15-15
BJ: 11-10-12

187

(30 L-PUs for fun afterwards)

285 total
sub'd 7kg ball instead of the 20#. that was the heaviest the gym had.
Feeling smoked!

As RX'd - 203

Couldn't lift arm to insert key into lock to get in my apt after.

Looking forward to FGB! next time and destroying that score.

278

9 pound wall ball with 12 foot target.
Jumped rope for a minute instead of row and added the usual 12 calories i get on the row.

BS 295x3, FGB 289. Only my 2nd RXed FGB, love having rower! But, lost 14 points compared to using a 62# KB for swings. Glad to be be back in action today, truly felt like pond scum yesterday.

Burpees for rows, otherwise as Rx'ed. 2nd time with FGB; Scored 228, terrible. Not 100% today.

Totally crashed during Rd 3 (end of 2)
NEED to work on burpees

Med Ball - 25/22/20
SDHP - 25/20/15
Box Jump (7 levels of stepbox) - 25/18/15
PP - 22/15/14
Burpees - 11/11/9

Rd 1- 108
Rd 2- 86
Rd 3- 73

Total score:
267

M/29/6'4"/202

Rx'd

306

PR by 36

burpees for rows. Rest as Rx'd
259

28/m/78kg

DB Thruster: 40-26-29
SDHP: 20-16-17
Pistol: 13-35-27 (injury sub)
PP: 16-21-23
Burpee: 17-16-16

Total: 332

PP done with 34kg DB instead of barbell in rd 2.
First round had to do DB thrusters twice (and PP twice in second round)
Pistol with hand on rail for balance.

M/43/220

As RX'd 267

Did a version of:

3 rds of 20 reps for time with 1 min rest between rds: about 16:30 (rest included fyi for next time)

12lb WB
20" box jump
75lb sdhp
75lb push press
DUs

M/35/185
changed this up

3 rounds
21/15/9

box jumps
run 1/4
pullups

F/25/125
same as above but subbed jumping pullups for pullups

As rxd/PR! (Previous PR 284)
WBall: 29/25/21: 75
SDHP: 25/20/17: 62
Boxes: 28/19/22: 69
PPress: 24/20/14: 58
Rows: 18/14/13: 45
Total: 309

CFWU- minus pu's

Wall balls (10lb)-34,32,28
SDHP (40lb)-16,15,14
Box (6)- 15 all
PP (30lb)- 20,18,16
rows- 1 minute

Had no one to time or record so I just did my last FGB.

Nate: 333 40#thrusters subbed for wall ball and burpies subbed for row

Laura: 245 30# thrusters and burpies

M/30/6'4"/214

CFWU (3 sets)
Wall balls 7 kg: 23+18+10=51
Push Press: 12+10+12=34
Jumps (20"): 27+22+30=79
Row: 27+12+22=61
Total: 259 (PR)

Difficult to complete the full 1-minute periods as RX'ed given that the rowing machine was two floors above and other globogym factors. Gave myself some wiggle room on the time, trying to avoid half-sets.

Have lost about 8 lbs since starting CF in January and am getting a lot stronger.

subbed 12kg KB swing for row. one rep = 1 point

scores: 83,69,66

total = 218

M/35/6'/205#

scores: 104, 89, 69
total: 262
prior: 279
Worse than last time, but felt I was more honest with my breaks and kept a better running clock so it felt much harder than last time. Also wasted time walking across gym to different equipment.

I am new to cross fit and this was my first FGB.

Is it better to substitute lighter weight for the lifts to get more reps or do the RX weight but less reps. At the RX weight I could only do 3-5 reps.

6kg med ball
Rest Rx'd

Total 321

25yr male 200lbs - 2yr crossfitter

As Rx'd - 345 total

"i aint no school boy bitz!"

m/26/165

FGB - Subbed 1.5 pood KB swings for Rows
- Wore 20# weighted vest for whole WOD

Wall Balls - 85x
High Pulls - 73x
Box Jumps - 70x
Push Press - 59x
KB Swings - 57x

Total = 344 pts

First FGB with a weighted vest. PR w/o vest was 429 pts. The Box Jumps and Push Presses were responsible for the bulk of the loss in pts.

From Taji, Iraq

As Rx'd

109/90/97= 296

Doc K

m/32/180/65"

M/22/167lbs/72"

265

sub'd 20lbs med ball w/15 lbs one because it was all they had at the gym. sucks.

15 minutes of the following:
10 75# Sumos
10 Push Ups
10 Sit-Ups
10 75# push press
7 rounds...very tough

John:
2x15# DB Thrusters*: 36/27/26 = 89
SDHP 75#: 22/16/15 = 53
Boxes: 22/20/21 = 63
PPress 75#: 11/7/8 = 26
Rows: 14/12/13 = 39
Total: 270

*No wall ball access at new place yet. 2x15# was only weight option for thruster sub.

Charly:
2x15# DB Thrusters: 12/10/8 = 30
SDHP 45#: 21/15/16 = 52
Boxes: 13/13/13 = 39
PPress 45#: 10/3/5 = 18
Rows: 6/5/7 = 18
Total: 157

23/m/6'0/177lbs

Round 1: 136
Round 2: 112
Round 3: 101
TOTAL : 359

m/36/155

as rx'd
320 PR

Heavily modified, but I think the essence was there. Lighter weight meant more cardio (but inflated total):

12# wallball (heaviest available) at 12' target
SDHP with 25# dumbbells (heaviest available)
Jumps as prescribed, approximately (onto kitchen chair)
PP with 25# dumbbells
Tuck jumps (1 rep=1 point) subbed rows

1st-125
2nd-112
3rd-104
total-341

278
subbed 75lb overhead squat for box jumps

70# thrusters
70# sdhp
45# squats
70# push press
Row (calories)

Total 105 97 69 270

M/25/195/6'1"

Subbed 40lb kettle bell thruster
303
Should have used the easier rower

M/23/170/5'8"

First time doing FGB and loved it. Got a real lung workout, which surprised me. I finished as RX'd with 368 after running 2 miles. See if CSM can beat that!!!!!

wb-32-18-13
sdhp-23-15-8
box-23-18-15
press-26-21-14
row-8-8-6

total 248 reps

1st time using 20" box and rower for this!

298==about the 4th time i'm within 5 of 300, just can't seem to get over the hump...

267
Did this at home in the garage and subbed burpees for the rows... those sucked

subs:
20lb db thrusters for wall ball
double unders for box jumps
burpees for rows

no score, lost count, below 200.

Posting late - I've been travelling:

m/48/178
Wall-ball, 20 pound ball, 10 ft target, 20-20-12 shots
Sumo deadlift high-pull, 75 pounds, 20-20-12 reps
Box Jump, 20" box, 20-20-12 reps
Push-press, 75 pounds, 20-20-15 reps
Row, 20-14-14 calories
Total 259

My son also trained with me:

Luke
m/13/125
Wall-ball, 15 pound ball, 10 ft target, 15-10-8 shots
Sumo deadlift high-pull, 45 pounds, 15-20-15 reps
Box Jump, 20" box, 35-20-25 reps
Push-press, 45 pounds, 25-35-30 reps
Row, 15-10-8 calories
Total 286

Better late than never.

As Rx'ed

WB: 31-19-15
SDHP: 21-15-15
Box: 24-15-15
PP: 16-10-10
Row: 12-8-9

Total: 235

m/31/6/200

Same substitutions as usual due to lack of equipment. 7 kg ball for 20lb and burpees for rowing.

Rd 1: 93
Rd 2: 90
Rd 3: 83

Total: 265 (PR by almost 20)

this time i forgot to do push presses
and due to logistics of my gym cannot row, so I subbed it for dips
so what I got:

wb - 28 26 24
box jumps - 24 20 18
sdhp 30 kg - 15 15 15
dips - 20 20 17
total: 242

Gymboss interval timer broken so did a modified task oriented version. No rower sub in KB Swings.

3 rounds, 1 min rest between rounds
20 reps each of:
Wall ball (20#)
SDHP (75#)
Box Jump
Push Press (75#)
KB Swing (16kg)

Rnd 1: 3:52
Rnd 2: 4:17
Rnd 3: 4:53
TOTAL: 13:02

M/24/5'10/185

381 Rx'd (PR)

Started on PP

Subbed #45 KBS for row

403 (456 pr) lungs still off

Lost my paper with the breakdown

1 Pood Kettlebell Thruster: 25, 20, 15 = 60
Sumo Deadlift High Pull (75#): 10, 0, 0 = 10
Box Jumps (20"): 40, 45, 50 = 135
Push Press (75#): 20, 23, 20 = 63
1 Pood Kettlebell Swing: 20, 10, 10 = 40
Total: 308 (PR by 94)

subbed 40lb thrusters 4 wall ball

Thrusters: 23 16 14 = 53
SDHP: 9 10 9 = 28
Box Jumps: 13 14 14 = 41
Push Press: 15 15 14 = 44
Row: 16 15 16 = 47

Total = 213

M/35/189/5'10"
as rx'ed 335 pr

F/37/125/5'5"
as rx'ed 257 pr

20lb thrusters= 30 27 25
SDHP= 30 25 30
Box Jumps= 35 25 32
Push Press= 30 25 25
Burpees= 12 10 12

total of 355 reps...

First day back after 3 off so not my best score, was a bit slack on the strict rotation as well.
Improved numbers for push press and the row though.

27-20-17 64
20-17-16 53
27-22-18 67
17-16-15 48
22-20-20 62

Total: 294

[342]

288
sub 75# thrusters for wall ball

age 19 bw 170

wallball: 32/31/28
sdhpu's: 35/41/27
box jump: 44/41/43
push press: 31/22/21
burpees: 18/11/13
individual rounds: 160/136/132

total: 428. pr by 3!

Never again...
Never again...

Traveled back from Hulbert Fld - no wo (Not doing good on wo's)

274 (60#) - 88 (PR by 1), 67, 66 and 240, 260, 270 on rows. Not bad given a 2 month hiatus to rest hamstrings.

270 rows are 19 points, 250 rows are 17 points.

Prior Scores
275 (65#).
266 (65#)
257 (55#)
253(45#)

as rx'd:

305

34kg thrusters,
34kg SDHP,
jumps with knees pulled to chest
34kg Push press
34kg Bent-over row

71+60+43=174

This near killed me :(

45# Thruster
55# SDLHP/PPress
Jumped on a flat bench

29/23/18
19/19/12
23/21/18
22/21/17
12/11/10

275

91-61-54

M/29/72"/195

first time FGB
45# thrusters for WB

23-16-13
10-8-9
14-17-17
8-9-8
11-13-13

189

34/M/203

345 as rx'd

M/33/5'9"/161

FGB Totals = 270

My first time trying this one. Was feeling kind of pukey pretty much the whole time. Tough workout.

34/m/160

232

345 subbed lunges for rower.

Wasn't really feeling it today, I was kinda down in the dumps before and during the WOD, I feel better now though. Didn't quite do this WOD as RX'd, of course there are the substitutions listed below, but I was also just using a stop watch so my minutes were close but not exact.

Subbed KB swings for rows since I have no rower and I'm already doing SDHP's. Also don't have a 20lb medicine ball and couldn't find the 16 pounder so I settles with the 12lb one.

WallBalls 33-24-27
SDHP 14-10-11
Box Jumps 12-9-10
PushPress 10-12-11
KB Swings 20-19-18

Total score: 240

Great workout.
Substituted 45lb thrusters for wall ball. Used the low plyo-box due to bad ankle.

16-20-17
18-20-21
18-24-25
16-18-15
11-11-13

79-93-91

263 total.

since I don't have a rower, I subbed SDHP with a 53 lb KB.

30-25-24
26-18-15
16-15-11
22-15-15
0 -24-17
Total - 273

The zero for KB SDHP was due to the KB swinging back on the first pull and slamming into my crotch. I spent the next two minutes trying not to vomit or cry in front of my crew.

Took me a few days to find a gym where I could actually do this. As it was, I had to do the first 4 exercise upstairs and then run down to the rowing machine, so it wasnt a true FGB. Subbed 20lb DB in each hand for Wall Ball.
first 2 rounds: did 20 reps of each exercise except Push Press which was 18 on the 2nd rd.
3rd round - 15 of all exercises.
Rowing was 18 - 18 - 16 for calories.
272, but again, not a true FGB because of the rower.

(13.6# wall balls, 45# SDHP (given wrong weight by R), 18 " box jumps, 75# push press, unanchored sit-ups)

Rnd 1: 28/30/19/17/32
Rnd 2: 27/30/16/12/32
Rnd 3: 25/22/15/10/32
Total: 347

m/185/37/5-10

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)..subbed 11 pounds- heaviest at the gym
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)..by the time I got there and rowed for 10 seconds time as up...so I skipped these and focused on the other rounds.

WB:34-30-33
SDHP: 20-20-20
BXJ:25-25-22
PPress:25-25-19
Row:3-0-0
= 103-100-104

Had to sub 45# thrusters for wall ball, otherwise as rx'd:
Thrusters: 25/20/15=60 (Shane 69)
Sumo: 15/14/12=41 (Shane 35)
Box Jump: 19/18/15=52 (Shane 57)
PP: 10/10/10=30 (Shane 34)
Row: 15/9/9=33 (Shane 46)
Total=216 (Shane 241)

297 as Rx'd

254

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)- 30/25/25 = 80
Sumo deadlift high-pull, 75 pounds (Reps)- 17/16/15 = 48
Box Jump, 20" box (Reps) - 25/27/25 = 77
Push-press, 75 pounds (Reps) - 26/28/28 = 82
Row (Calories) SUB Run - 15/15/15 = 45

332
------------------------------------------------------------------------------------------------------
Compare to 090329

Wall-ball, 20 pound ball, 10 ft target (Reps) SUB 3 ft target (low celing)- 33/33/31 = 97
Sumo deadlift high-pull, 75 pounds (Reps)- 20/17/18 = 55
Box Jump, 20" box (Reps) - 28/27/25 = 80
Push-press, 75 pounds (Reps) - 22/21/23 = 66
Row (Calories) SUB Run - 15/15/15 = 45

343

305

subbed wall-ball with 16kg kb thrusters

subbed DU for row:
WB: 24/24/21
SDHP: 23/21/18
BJ: 21/21/18
PP: 23/21/17
DU: 43/39/42

Rd 1 = 134
Rd 2 = 126
Rd 3 = 116

TOTAL: 376

WB 25,21,21
SHDP 25,15,15
BJ 25,28,25
PP 19,20,13
Row 15,14,16
Total: 297.
So close to my goal.

Wall ball - 28,20,22 = 70
SDHP - 20,15,20 = 55
Box Jump - 55,49,44 = 148
Push press - 32,21,19 = 72
Rowing - 15,14,13 = 42

Total - 387

I had no intentions of beating my last score, and it certainly didn't feel like it with all the rest I was taking. I fell off my seat when Jane told me what my score was. A pleasant surprise! YAY!

Wall ball - 32, 30, 30 = 92
SDHP - 13, 12, 12 =37
Box Jump - 30, 31, 32 = 93
Push press - 30, 29, 25 = 84
Rowing - 17, 15, 16 = 48

Total = 354

As Rx'd (2ndFGB)

Can't say enough about the Crossfit family at CrossFit New England (CFNE)- Ben, Heather, Michelle, Harry, among others welcomed me into this WOD, again, and had my back the whole way! I got partnered up Big Brian and he is a true fire breather and amazingly kind. Tale of the tape... once again, went the distance but lost the decision (wanted 250+). Gotta get WB and PP up!! Game plan goal... 25 SDHP/Box and PP 20/ Row 11/ WB- 15.

Round 1 - 31, 20, 19, 12, 10 (92)
Round 2 - 18, 16, 10, 10, 06 (60)
Round 3 - 14, 15, 10, 08, 05 (52)

Total - 204 (PR)

290

warm up for some heavy DLs

f/140/23/5'6"

wallball-32,20,20
sumodeadlift (60lbs) - 15, 18,18
boxjump - 25, 19, 25
push press (60lbs) - 12, 10, 10
run 6inc and 8.0 sp(no row machine)- 22,21,20
287

364

31,31,31 12lb ball in air
26,20,20
25,25,25
30,36,20 knee felt odd push press
16,14,14

Somehow I hadn't done this one since last Sept.

264, below my best, but not terrible.

sub 40lb db thruster for wallball,burpee for row
15,15,15,15,10;15,12,15,15,10;10,10,15,10,10

tot 192

Mark: as rx'd 33:06 (GHD not avail, sub'd back ext)

Theresa: as rx'd for women - 32:30 (14# wall ball/55# P.Press) better than last effort, not my very best though.

oops, previous post was for filthy 50. Here we go:

Mark: total = 255
Wb = 30/27/24
SDHP= 11/11/12
BOxJ = 18/20/18
PP= 16/16/16
row= 10/13/13

Theresa: total = 240
WB =22/19/20
SDHP = 16/13/20 (suspect 3rd set)
boxJ = 17/15/13
PP= 17/16/16
Row= 13/11/12

20090809 0330hrs
WOD090804: Fight Gone Bad: used 32kg KB for SDLHP and PP, sub burpees for row
WB 25, 20, 20
SDLHP 23, 20, 20
BJ 18, 19, 20
PP 15, 15, 15
Burpees 12, 11, 11
Total = 264

wall-29, 27,25
sd-27,25,23
box-27,25,17
press-25,23,19
jumprope (rower was too far wasted too much time) 12, 11, 9

total-323

as Prescribed 316

M/33/165

As rx'd: 100, 97, 76

F/27/135

With 65lb push press and SDLHP: 51, 53, 53

Subbed wall ball with 40 lb thruster. Jumped on an 18" box. did SDHP with just the barx 30 reps. This one is tough to pull off due to the fact I do not have anyone 2 time me.

6'7"/217/ M / 26

299

first attempt at FGB = 241
10'wallball 20# 25 - 20 - 20
75#sdhp 20 - 15 - 10
20"boxjump/step 16 - 19 - 19
75#pushpress 14 - 10 - 10
row cal 13 - 15 - 15

@thesweatbox

first fgb with the row machine

291

241 as rx'd

239 subbed exercise bike for rowing

Wall Ball 18# - 27 - 24- 17 = 68
SDLHP 70# - 21-17-12 = 50
Box Jumps - 23-19-15 = 57
Press - 19=13-11 = 43
# of Row pulls - 27-21-21 = 69

Total = 287

SDLHP 22-17-16
box jump 29-24-21
Push press 17-15-13
KB 18-15-12
wall ball 10-10-11
TOTAL: 250

Bench press (5x3)

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

(done 8/9 after 3 rest days...166/175)
9' WB: 25,16,14=55
SDLHP: 8,8,8=24
BJ: 13,9,8=30
PP: 10,10,8=28
55# dumbell swing: 14,12,12=38
Total 175

First FGB and it was awful. Heart rate averaged 166 and was gasping for air the entire time. Not sure if the d/b swing was a good sub for rowing. Might try burpees next time. Plenty of room for improvement here!

DB Thrusters 9kg 22 20 19 = 61
SDHP 35kg 15 15 15 = 45
Box Jump 22 23 23 = 68
Push Press 35kg 15 15 12 = 42
Row 16 15 19 = 50

Total : 266

(previous pb was over 300)!

Did five rounds of this today in the gym, no access to rowing machines so I went for 20 kg kb-swings instead.

Tough workout.

Did it on my own so no possibility for a count. Form was lost towards the end.

302

08/10

253 Sub'd burpess for C2.

M/40/296/6'

262 however not as rx'ed accidently used a 55lb kettleble for the Sumo Deadlift Highpulls. haha i thought my score was a lil too high!

FBG for the whole family! We did Shoulder Presses instead of Push Presses by mistake.

F/04y/41"/037# AMY
WB Basketball: 4
SDLHP 5#: 4
BJ 5": 4
SP 2#: 4
Burpees: 4
Grand Total: 20

M/08y/50"/058# YORK
WB Basketball 8': 14+15+20=49
SDLHP 10#: 17+18+20=55
BJ 12": 21+22+23=66
SP 10#: 20+19+14=53
Burpees: 13+11+11=35
Grand Total: 258

F/10y/60"/134# CONNIE
WB 9# 8': 11+14+13=38
SDLHP 25#: 12+12+15=39
BJ 12": 13+25+25=63
SP 25#: 15+14+12=41
Burpees: 7+6+8=21
Grand Total: 202

F/45y/62"/136# JULIA
WB 9# 10': 23+17+16=56
SDLHP 45#: 10+9+9=28
BJ 17": 9+17+15=41
SP 45#: 5+5+4=14
Burpees: 8+7+7=22
Grand Total: 161

M/40y/68"/158# GEORGE
WB 20# 10': 17+10+8=35
SDLHP 75#: 16+13+11=40
BJ 20": 20+15+16=51
SP 75#: 9+7+8=24
Burpees: 11+8+9=28
Grand Total: 178

WU
WB: 25: 25: 25
SDHP: 25: 19: 17
BJ: 22: 18: 17
PP: 16: 12: 13
Row: 16: 14: 14
Total 278
M/48/190#/72"

270

m/35/5'9/175
CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
WB: 35,25,23
SDHP: 23,16,14
BJ: 25,17,18
PP: 20,15,15
Row: 14,12,12
Ttl: 284
3/29:
WB: 34,27,26
SDHP: 20,16,14
BJ: 16,16,15
PP: 22,16,15
Row: 12,9,10
Ttl: 268
See 3/29/09 for more history.

25# Dumbbell Thrusters
75# SDHP
24" Box jump
75# Push Press
Burpees
82/57/58 total: 197

320

About the same as last time, but felt stonger through this one. Stopped the clock for the long walk to the rower. Messed up the timing a bit by not taking one minute between rounds. Next time . . .

306 (PR)

15lb ball

wb 30 35 30 ( 10lb ball)
Sumo 30 30 25
Bj 35 35 36
pp 30 30 35
Sumo again 25 25 30

Working one week behind due to injury.

Plate thrusters for wall ball (no wall)
Kettlebell Swings for Rows

Total points: 275

Need to work on sumo high lift. This is a week spot.

Todd:

wb: 25, 22, 26
sumo (95#): 10,15,16
box jump: 18,17,16
PP (95#): 15,15,10
Row, sub using bowflex: 23,26,28
Total: 282

Paige:
wb: 21,16,15
sumo (bar): 14,8,9
boxjump: 12,12,10
pp (bar): 5,3,5
row (bowflex):22,26,31
Total: 209

070721

at home
sub'd 2x20# DB thruster for Wall-ball
sub's 2x35# DB SDHP for 75# SDHP
sub'd jump up a small berm, seems to me to be about 20"
sub'd 2x35# DB Push-press for 75# Push-press
sub'd 2x20# DB SDHP (count reps) for row

205

- 2x20# DB SDHP scoring may not be quite equivalent to row calories but I do the best I can

090804
sub 2x20# DB Thruster for Wall-ball
sub 2 step stair jump for 20" Box Jump

139 (score does not include row calories - rower ergonometer at the office gym does not measure calories but I still did the row station)

267.

Accidentally threw out tally sheet. First round best, second round horrible, third round picked it up to beat all second round reps.

41m/205/75.5"

Wallball 12# (only one I have) - 26-27-25 - 78
SDHP 65# (no 5# plates) - 18-17-15 - 50
Boxjump - 21-19-18 - 38
Push press 65# - 19-15-13 - 47
Burpees 13-9-9 - 31

total - 244

20 lb dumbell thruster
75 lb sumo
jump on 2nd stair
75 lb push press
row for calories
downtown all upstairs beside rower
238 pr
last 182 but was treadmill run and did not rest

34 year old male, 199 lbs.

Last time 247

This time 261. 16 lb ball. Everything else as rx'd. LB 203.

wall ball 29/26/26
SDHP 24/15/18
box jump 29/29/29
PP 30/24/27
burpees 11/11/11

149. sub WB 12lb

bw258!
251 with 20# ball. No rowing, ran 1 lap (160m) instead.
PR=275 :(

M/190/33

243(-3PR)

WB 30 30 30 90
SDL 15 14 10 39
Box 20 15 12 47
PP 18 17 13 48
Row 7 7 5 19

20# Thrusters
Burpees for Rowing

1 - 31/16/18/16/16
2 - 26/15/20/17/15
3 - 25/15/19/16/13

Total = 278 PR

35# KB Swing -- 25,23,20
15# Wallballs - 20,13,13
75# PushPress - 11,10,15
70# SHLHP ----- 20,10,12
Box Jumps ----- 15,16,24

Total = 247

wb: (30,25,20)
sdhp: (15,15,15)
bj: (27,25,20)
pp: (25,20,20)
row: (15,10,14)

round: (112,95,89)

Total: 296

Rd 1: 114
Rd 2: 116
Rd 3: 110

Total: 340

Three rounds of:
Wall-ball, 5 kg ball, 12 ft target
Sumo deadlift high-pull, 65 pounds
Box Jump, 24" box
Push-press, 75 pounds
Burpee Pull-ups

Round 1: 107
Round 2: 93
Round 3: 80

Total: 280

wb/20lbs: 21,15,12
SDHP/75lbs: 11,9,8
BJ/20": 18,16,20
PP/75lbs: 10,10,10
Burpees: 13,12,12

Sick today

As rx'd
291

31/m/156/5'6"
NOT as RX'd
sub Thruster@50 for wallball
sub Doubleunders for Row
127
110
101
Total 338

Bonus rest day WOD at new CF Augusta Gym Grand Opening:

FGD (order rearranged):
Row, Box, SDHP, PP, Wall Ball x3:
109+83+71 = 263 total

Didn't have any strength after yesterday's 5rnds max reps BP,PU,SQ wod.

later,
b
m/32/5'8-1/2"/167

44/m/164

W.Ball---------33,26,26
Pull Ups(sub)--22,16,14
Box Jumps(24)--22,17,15
Push Press-----15,15,17
High Pull(53)--32,27,27

323, PR

331

330

M/39/182/5'10"

F/21/114lbs/5'2

First ever xfit workout:

Used 10 foot target for WB 18lb ball
55lb-press + sdh

223

this web site is new to me & have no idea as to what some of the jargon OR acronyms being used here mean...?? i am eager to learn though..

As rx'd (and in order)

348 - well below previous PR

44/m/196

Late post

Total: 188