August 4, 2009

Tuesday 090804

"Fight Gone Bad!"

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

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090329.

SeanBell-th.jpg

Enlarge image

Sean Bell, CrossFit Evolution


Long Term Functionality by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at August 4, 2009 9:33 AM
Comments

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!

Comment #1 - Posted by: gloria at August 3, 2009 5:35 PM

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

Comment #2 - Posted by: Eric Gohl 22/5'10/162 at August 3, 2009 5:39 PM

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....

Comment #3 - Posted by: Shane Cross at August 3, 2009 5:47 PM

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.

Comment #4 - Posted by: Corey Bibolet 39/M/159\5'8" at August 3, 2009 5:50 PM

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.

Comment #5 - Posted by: JP0421 at August 3, 2009 5:51 PM

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.

Comment #6 - Posted by: sdt at August 3, 2009 5:53 PM

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

Comment #7 - Posted by: Kevin at August 3, 2009 5:59 PM

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

Comment #8 - Posted by: J-Bird at August 3, 2009 6:05 PM

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.

Comment #9 - Posted by: Julie at August 3, 2009 6:16 PM

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

Comment #10 - Posted by: in8girl at August 3, 2009 6:17 PM

290 everything RX except push press which was 65

Comment #11 - Posted by: ron at August 3, 2009 6:18 PM

TWO WORDS:
"TOTALLY STOKED"

Comment #12 - Posted by: SGT WARREN M/27/5'8"/175 at August 3, 2009 6:24 PM

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

Comment #13 - Posted by: Gabriel at August 3, 2009 6:25 PM

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.

Comment #14 - Posted by: jill 31/122/5'4 at August 3, 2009 6:30 PM

#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 #15 - Posted by: Eric Gohl 22/5'10/162 at August 3, 2009 6:33 PM

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

Comment #16 - Posted by: BradH m\28\165\71" at August 3, 2009 6:35 PM

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 :)

Comment #17 - Posted by: Eric Gohl 22/5'10/162 at August 3, 2009 6:36 PM

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.

Comment #18 - Posted by: Lt Gabe at August 3, 2009 6:39 PM

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! ;)

Comment #19 - Posted by: dk m/32/6'0"/226 at August 3, 2009 6:41 PM

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

Comment #20 - Posted by: Eric Gohl 22/5'10/162 at August 3, 2009 6:42 PM

#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!!!

Comment #21 - Posted by: Ron White 26/M/67.75"/165LBS at August 3, 2009 6:51 PM

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??

Comment #22 - Posted by: OFQ-MD at August 3, 2009 6:53 PM

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

Comment #23 - Posted by: BradH m\28\165\71" at August 3, 2009 6:59 PM

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

Comment #24 - Posted by: Renee Power at August 3, 2009 6:59 PM

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.

Comment #25 - Posted by: dan m at August 3, 2009 7:00 PM

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.

Comment #26 - Posted by: Multibomber, Globo Gym Crossfit at August 3, 2009 7:03 PM

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?

Comment #27 - Posted by: matt65 at August 3, 2009 7:07 PM

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

Comment #28 - Posted by: Doc Mock at August 3, 2009 7:21 PM

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

Comment #29 - Posted by: thenine at August 3, 2009 7:24 PM

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.

Comment #30 - Posted by: jakeybravo at August 3, 2009 7:27 PM

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

Comment #31 - Posted by: tommy d at August 3, 2009 7:28 PM

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

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

Comment #32 - Posted by: cc at August 3, 2009 8:02 PM

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.

Comment #33 - Posted by: Josh at August 3, 2009 8:03 PM

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

Comment #34 - Posted by: Kelly at August 3, 2009 8:36 PM

#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.

Comment #35 - Posted by: Blanco at August 3, 2009 8:36 PM

#19 DK

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

Comment #36 - Posted by: Guy - M - 6'2" - 255 lbs - Ottawa, Canada at August 3, 2009 8:41 PM

#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/

Comment #37 - Posted by: MB at August 3, 2009 9:06 PM

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!

Comment #38 - Posted by: ThisWillFit at August 3, 2009 9:12 PM

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!?

Comment #39 - Posted by: Anne-marie at August 3, 2009 9:17 PM

Thanks #17 for the women's scaling

Comment #40 - Posted by: Valery F/25/5'3"/112 at August 3, 2009 9:31 PM

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.

Comment #41 - Posted by: snix 33/5'11/180 at August 3, 2009 9:33 PM

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.

Comment #42 - Posted by: jmontagne at August 3, 2009 9:36 PM

“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 #43 - Posted by: Jeff F 36/M/5'10"/175# at August 3, 2009 10:10 PM

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.

Comment #44 - Posted by: Herm at August 3, 2009 10:36 PM

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

Comment #45 - Posted by: CROSSFITSNATCHER at August 3, 2009 11:22 PM

#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?

Comment #46 - Posted by: Multibomber, GloboGym Crossfit at August 3, 2009 11:27 PM

No timer? Power hour--->

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

Comment #47 - Posted by: Mike at August 4, 2009 12:39 AM

Oh get the heck out, FGB most outstanding!

Comment #48 - Posted by: jason at August 4, 2009 2:09 AM

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?

Comment #49 - Posted by: Starkey at August 4, 2009 2:56 AM

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

Comment #50 - Posted by: Memuc at August 4, 2009 3:07 AM

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

Comment #51 - Posted by: D.B. at August 4, 2009 3:52 AM

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

Comment #52 - Posted by: Marco at August 4, 2009 3:54 AM

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

Comment #53 - Posted by: Tomkend_UK at August 4, 2009 4:00 AM

DOUBLE UNDERS IS A GOOD SUB FOR THE ROW.

Comment #54 - Posted by: SEMAJ'E RIED at August 4, 2009 4:06 AM

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

Comment #55 - Posted by: gloria at August 4, 2009 4:17 AM

#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.

Comment #56 - Posted by: MB at August 4, 2009 4:17 AM

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

Comment #57 - Posted by: WillyZ at August 4, 2009 4:22 AM

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

Comment #58 - Posted by: Panger at August 4, 2009 4:45 AM

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

Comment #59 - Posted by: ken c at August 4, 2009 4:47 AM

Would cable row be a good sub for rowing machine?

Comment #60 - Posted by: Panger at August 4, 2009 4:50 AM

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.

Comment #61 - Posted by: StunZeed at August 4, 2009 4:55 AM

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

Comment #62 - Posted by: Kimberly McLeish 28/F/115 at August 4, 2009 4:57 AM

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

Comment #63 - Posted by: Big Intel M/43/181 at August 4, 2009 4:58 AM

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.

Comment #64 - Posted by: Russell (Glasgow) 32/5'8/165 at August 4, 2009 5:03 AM

254

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

Comment #65 - Posted by: jason_mackensie (30 5'11" 185) at August 4, 2009 5:04 AM

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

Comment #66 - Posted by: Mike Mc 31/5'9"/172# CrossFit Emerald Coast at August 4, 2009 5:07 AM

227 as rx'd

Comment #67 - Posted by: Nicky B at August 4, 2009 5:08 AM

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

Comment #68 - Posted by: jbutt at August 4, 2009 5:09 AM

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.

Comment #69 - Posted by: Laurie Smith at August 4, 2009 5:10 AM

276

Subbed burpees for row

PR by 21 reps

Comment #70 - Posted by: cbrust m/41/68"/166 at August 4, 2009 5:10 AM

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

Total -340

Comment #71 - Posted by: JoeCam 34/M/185 at August 4, 2009 5:14 AM

M/40/165

FGB as Rx
376

Comment #72 - Posted by: TR at August 4, 2009 5:14 AM

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


Comment #73 - Posted by: chilegringo/M/41/6'/203 at August 4, 2009 5:17 AM

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

Comment #74 - Posted by: H.E / M / 35 / 6'0 / 170 at August 4, 2009 5:19 AM

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.

Comment #75 - Posted by: GregH at August 4, 2009 5:36 AM

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

Comment #76 - Posted by: Tyler Scott at August 4, 2009 5:36 AM

#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.

Comment #77 - Posted by: Brian at August 4, 2009 5:52 AM

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!

Comment #78 - Posted by: boris spiric at August 4, 2009 5:55 AM


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

Comment #79 - Posted by: baldy38 at August 4, 2009 5:57 AM

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

Comment #80 - Posted by: Rescue2 at August 4, 2009 5:58 AM

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

Comment #81 - Posted by: miles adams at August 4, 2009 5:59 AM

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.

Comment #82 - Posted by: Simon Nainby at August 4, 2009 6:02 AM

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!

Comment #83 - Posted by: ThisWillFit at August 4, 2009 6:02 AM

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)

Comment #84 - Posted by: elliott at August 4, 2009 6:11 AM

M/31/6'3"/205

12lb Medicine Ball
80lb Barbell

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

Comment #85 - Posted by: Ben S at August 4, 2009 6:15 AM

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

Comment #86 - Posted by: Mike C at August 4, 2009 6:17 AM

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.

Comment #87 - Posted by: fleet at August 4, 2009 6:19 AM

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

Total time 15:19

Time Without breaks 13.19

Comment #88 - Posted by: Oliver AA at August 4, 2009 6:22 AM

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.

Comment #89 - Posted by: JorgeE at August 4, 2009 6:22 AM

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

Comment #90 - Posted by: chris p m/33/192/69" at August 4, 2009 6:27 AM

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

Comment #91 - Posted by: The Other Kyle at August 4, 2009 6:31 AM

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

Comment #92 - Posted by: Irro at August 4, 2009 6:33 AM

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

Comment #93 - Posted by: Gabriel Wright at August 4, 2009 6:33 AM

430! PR by 60+

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

Comment #94 - Posted by: John m/40/164/68" at August 4, 2009 6:37 AM

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

Comment #95 - Posted by: stick at August 4, 2009 6:42 AM

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

Comment #96 - Posted by: Richard at August 4, 2009 6:51 AM

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

Comment #97 - Posted by: paulw at August 4, 2009 6:51 AM

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.

Comment #98 - Posted by: SAT at August 4, 2009 6:52 AM

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

Comment #99 - Posted by: Jerry at August 4, 2009 6:56 AM

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

Comment #100 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at August 4, 2009 6:57 AM

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)

Comment #101 - Posted by: D Craig at August 4, 2009 7:02 AM

m/29/5'8"/187

188
Sub 400# tire flips for rowing.

Comment #102 - Posted by: seth at August 4, 2009 7:05 AM

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


Comment #103 - Posted by: tj at August 4, 2009 7:07 AM

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

Comment #104 - Posted by: Phil Anton at August 4, 2009 7:10 AM

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.

Comment #105 - Posted by: DannyGold at August 4, 2009 7:16 AM

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.

Comment #106 - Posted by: dan m at August 4, 2009 7:18 AM

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

Comment #107 - Posted by: jmcneal at August 4, 2009 7:20 AM

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*

Comment #108 - Posted by: thenine at August 4, 2009 7:22 AM

total 250

Comment #109 - Posted by: 11381/29/m/5'7/155 at August 4, 2009 7:27 AM

m/26/210/70"

fgb as r'xd

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

Comment #110 - Posted by: andrewdoc at August 4, 2009 7:43 AM

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

Comment #111 - Posted by: Josh M/34/74"/196# at August 4, 2009 7:48 AM

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

Comment #112 - Posted by: Josh M/34/74"/196# at August 4, 2009 7:49 AM

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

Comment #113 - Posted by: Craig at August 4, 2009 7:50 AM

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

Comment #114 - Posted by: J-Bird at August 4, 2009 7:51 AM

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

Comment #115 - Posted by: SB at August 4, 2009 7:54 AM

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.

Comment #116 - Posted by: Chris H m/31/146/66.5" at August 4, 2009 7:55 AM

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

Comment #117 - Posted by: brittk at August 4, 2009 7:57 AM

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

Comment #118 - Posted by: Cody at August 4, 2009 8:00 AM

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.

Comment #119 - Posted by: Thatcher at August 4, 2009 8:00 AM

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

Comment #120 - Posted by: Travis Bouchard at August 4, 2009 8:13 AM

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

Comment #121 - Posted by: GAC 26/M/6'4/185 at August 4, 2009 8:17 AM

Rx'd
313 PR!
So excited!!

Comment #122 - Posted by: Momof3 at August 4, 2009 8:17 AM

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.

Comment #123 - Posted by: Corey at August 4, 2009 8:20 AM

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

M/25/157

Comment #124 - Posted by: Joshua at August 4, 2009 8:24 AM

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

Comment #125 - Posted by: Jessica F/33/125 at August 4, 2009 8:31 AM

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

Comment #126 - Posted by: Jesse Emers 24/m/193 at August 4, 2009 8:38 AM

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

Comment #127 - Posted by: tmorro at August 4, 2009 8:42 AM

251, sucking wind on the PP. hey-o

Comment #128 - Posted by: DaveW TX 25/m/170/5'7" at August 4, 2009 8:43 AM

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

Comment #129 - Posted by: SueAnne/F/49/5'6"/135 at August 4, 2009 8:44 AM

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

Subs:
20# DB Thrusters for WB
Burpees for Row

Comment #130 - Posted by: Matthew at August 4, 2009 8:54 AM

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

Comment #131 - Posted by: JR78 at August 4, 2009 8:55 AM

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

as rx'ed 15:04

Comment #132 - Posted by: jshep 24/6'1/210 at August 4, 2009 8:57 AM

-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?

Comment #133 - Posted by: B Bowen at August 4, 2009 9:04 AM

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

Comment #134 - Posted by: jpatrick at August 4, 2009 9:07 AM

328 rx

Comment #135 - Posted by: Derek M/228/6' at August 4, 2009 9:09 AM

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

Comment #136 - Posted by: jerod owens at August 4, 2009 9:09 AM

OUCH!!

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

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

Comment #137 - Posted by: NomadCelt m/182/30yo at August 4, 2009 9:16 AM

as rx'd
307

first time with rower

Comment #138 - Posted by: Jon-David at August 4, 2009 9:21 AM

total: 239

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

Comment #139 - Posted by: Ronnieboy at August 4, 2009 9:27 AM

25/m/172

fgb as rx'ed - 373 PR

Comment #140 - Posted by: jake howard at August 4, 2009 9:27 AM

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

Comment #141 - Posted by: JPW at August 4, 2009 9:30 AM

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

Comment #142 - Posted by: Tyler Johnson at August 4, 2009 9:32 AM

FGB Score:

294

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

Comment #143 - Posted by: KabulCarey M/25/6'1"/175 at August 4, 2009 9:35 AM

M 34/5'7"/139

Subbed 10 lb ball: 328

Comment #144 - Posted by: Dan at August 4, 2009 9:41 AM

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?

Comment #145 - Posted by: matt at August 4, 2009 9:51 AM

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

Comment #146 - Posted by: Matt at August 4, 2009 9:52 AM

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!

Comment #147 - Posted by: DJ at August 4, 2009 9:58 AM

#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.

Comment #148 - Posted by: DannyGold at August 4, 2009 10:02 AM

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.

Comment #149 - Posted by: Marco at August 4, 2009 10:12 AM

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

Comment #150 - Posted by: Dean B at August 4, 2009 10:18 AM

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

Comment #151 - Posted by: GregH at August 4, 2009 10:19 AM

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.

Comment #152 - Posted by: Laura DeMarco - CrossFit Rx at August 4, 2009 10:19 AM

m/26/5'8"/140#

278

started rotation with push-press

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

Comment #153 - Posted by: Eric Ross at August 4, 2009 10:20 AM

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.

Comment #154 - Posted by: AndersI at August 4, 2009 10:27 AM

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

Comment #155 - Posted by: Jon E at August 4, 2009 10:30 AM

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

Comment #156 - Posted by: dk m/32/6'0"/226 at August 4, 2009 10:31 AM

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

Comment #157 - Posted by: CF-OH at August 4, 2009 10:35 AM

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.

Comment #158 - Posted by: Michael m/46/5'9"/175 at August 4, 2009 10:40 AM

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

Comment #159 - Posted by: JD M/6'0"/175/42 at August 4, 2009 10:43 AM

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

Comment #160 - Posted by: Headhunter at August 4, 2009 10:47 AM

M/22/6'2/160

245 as rx'd

Comment #161 - Posted by: SeanMerron at August 4, 2009 10:48 AM

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

Comment #162 - Posted by: Gabriel Wright at August 4, 2009 10:49 AM

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

As RX'd: 241

About a 40 point improvement over my first FGB.

Comment #163 - Posted by: Nate at August 4, 2009 10:50 AM

m/41/158

220 total.

Subd 45# SDHP for Rowing

First FGB! Wow!

Comment #164 - Posted by: Brian at August 4, 2009 10:53 AM

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.

Comment #165 - Posted by: Ian at August 4, 2009 10:57 AM

35/M/165#/6'0"

Subbed burpees for rowing, all else as Rx'd

290

Comment #166 - Posted by: bylam at August 4, 2009 11:00 AM

195, rx

Comment #167 - Posted by: Raph at August 4, 2009 11:03 AM

#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.

Comment #168 - Posted by: NomadCelt m/182/30yo at August 4, 2009 11:15 AM

"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

Comment #169 - Posted by: Kevin C. at August 4, 2009 11:19 AM

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

Comment #170 - Posted by: Tamas at August 4, 2009 11:22 AM

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


Comment #171 - Posted by: ryan u. at August 4, 2009 11:25 AM

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

Comment #172 - Posted by: Kevin C. at August 4, 2009 11:26 AM

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

Comment #173 - Posted by: Chad G at August 4, 2009 11:27 AM

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

Comment #174 - Posted by: Julie at August 4, 2009 11:29 AM

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

FGB FTW!!!

Comment #175 - Posted by: Go Blue Hens at August 4, 2009 11:30 AM

first time doing this

rx'd 234

Comment #176 - Posted by: andrews at August 4, 2009 11:31 AM

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

Comment #177 - Posted by: Stuart Bartley at August 4, 2009 11:35 AM

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!

Comment #178 - Posted by: Lehti at August 4, 2009 11:40 AM

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

Comment #179 - Posted by: BradH m/28/166/71" at August 4, 2009 11:40 AM

m/22/170cm/80kg

Subbed 10kg thrusters for wall-ball

Total score: 371

Comment #180 - Posted by: Liffguard at August 4, 2009 11:53 AM

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)

Comment #181 - Posted by: P&M at August 4, 2009 11:56 AM

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.

Comment #182 - Posted by: Mike F at August 4, 2009 11:57 AM

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!)

Comment #183 - Posted by: aether_tron at August 4, 2009 12:03 PM

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

Comment #184 - Posted by: gregev at August 4, 2009 12:04 PM

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

Comment #185 - Posted by: aether_tron at August 4, 2009 12:05 PM

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

Comment #186 - Posted by: Jette 40/M/5'11"/175 at August 4, 2009 12:05 PM

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

Comment #187 - Posted by: Brandon 29/M/230 at August 4, 2009 12:08 PM

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

Comment #188 - Posted by: kac 19/m/5'8''/160lb at August 4, 2009 12:09 PM

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.

Comment #189 - Posted by: Heff at August 4, 2009 12:13 PM

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

Comment #190 - Posted by: snix 33/5'11/180 at August 4, 2009 12:16 PM

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

Comment #191 - Posted by: Wade at August 4, 2009 12:19 PM

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

Comment #192 - Posted by: tom perry at August 4, 2009 12:23 PM

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.

Comment #193 - Posted by: Kamper/M/45/74"/200 at August 4, 2009 12:23 PM

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.

Comment #194 - Posted by: Joe M. 29/m/5'10"/146 lb at August 4, 2009 12:24 PM

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.

Comment #195 - Posted by: Caleb_0369 at August 4, 2009 12:37 PM

as rx'd
275

done by myself, hard to keep track of time.

Comment #196 - Posted by: Robert W. at August 4, 2009 12:37 PM

As rx'd

323 points

Comment #197 - Posted by: CMG, 31, 5'10'' 195 lbs at August 4, 2009 12:39 PM

New PR today!

As rx'd
282!

M/200/34

Comment #198 - Posted by: Steve at August 4, 2009 12:43 PM

30/m/5'11"/200

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

Total 375

Comment #199 - Posted by: cheflin at August 4, 2009 12:47 PM

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...

Comment #200 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 12:48 PM

24/m/175

subbed rows with burpees

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

Comment #201 - Posted by: NickR at August 4, 2009 12:55 PM

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!!!!!!!!

Comment #202 - Posted by: Hughes/M/32/230/69" at August 4, 2009 12:58 PM

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!

Comment #203 - Posted by: Jon 25/m/190 at August 4, 2009 1:09 PM

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)

Comment #204 - Posted by: Eric in SD at August 4, 2009 1:09 PM

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

Comment #205 - Posted by: BillB at August 4, 2009 1:09 PM

rx'd
218

not my best..definetely could have pushed harder

Comment #206 - Posted by: biff f/27/5'5/140 at August 4, 2009 1:10 PM

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.......

Comment #207 - Posted by: Michael Butts at August 4, 2009 1:11 PM

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.

Comment #208 - Posted by: The Hawk at August 4, 2009 1:18 PM

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

Comment #209 - Posted by: Jess Hviid Skov at August 4, 2009 1:22 PM

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

Comment #210 - Posted by: mac1967 at August 4, 2009 1:25 PM

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

Comment #211 - Posted by: Eric/m/209/6'3"/24 at August 4, 2009 1:25 PM

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

Comment #212 - Posted by: Mark at August 4, 2009 1:29 PM

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

Comment #213 - Posted by: christian at August 4, 2009 1:33 PM

28/M/142

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

232 PR

Comment #214 - Posted by: Eric E at August 4, 2009 1:34 PM

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.

Comment #215 - Posted by: Ambro at August 4, 2009 1:35 PM

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

Comment #216 - Posted by: Nolan at August 4, 2009 1:38 PM

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!

Comment #217 - Posted by: Matty in E.WA. at August 4, 2009 1:41 PM

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

Comment #218 - Posted by: waderpro at August 4, 2009 1:43 PM

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

total 237 pr

Comment #219 - Posted by: ccraft at August 4, 2009 1:43 PM

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

intense workout, loved it.

Comment #220 - Posted by: SGT WARREN M/27/5'8"/175 at August 4, 2009 1:46 PM

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

Comment #221 - Posted by: Huck at August 4, 2009 1:47 PM

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


Comment #222 - Posted by: Ty m/36/6'1"/200lbs at August 4, 2009 1:48 PM

The link to the Melissa Byers FGB mix is:

www.xomcards.com/friends/FGB.zip

Thanks Melissa!

Comment #223 - Posted by: Matt at August 4, 2009 1:54 PM

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

Comment #224 - Posted by: connie, f/47/5'6"/143# at August 4, 2009 1:55 PM

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

Comment #225 - Posted by: Ticotexas at August 4, 2009 1:55 PM

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

Comment #226 - Posted by: Troy at August 4, 2009 1:56 PM

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.

Comment #227 - Posted by: ROBERT SUTHERLAND at August 4, 2009 1:56 PM

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

Comment #228 - Posted by: Cookie at August 4, 2009 2:01 PM

m/35/154

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

Comment #229 - Posted by: Shane Cross at August 4, 2009 2:04 PM

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.

Comment #230 - Posted by: bingo at August 4, 2009 2:06 PM

75#
45#
pacing!

max 27-21-17-26-15

subbed SDHP for row

Comment #231 - Posted by: Deano m/47/190/6' at August 4, 2009 2:08 PM


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

Comment #232 - Posted by: bbvhagen at August 4, 2009 2:09 PM

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.

Comment #233 - Posted by: snix 33/5'11/180 at August 4, 2009 2:09 PM

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

Comment #234 - Posted by: Pete In Sun City at August 4, 2009 2:14 PM

I cried.

Comment #235 - Posted by: Mellow at August 4, 2009 2:14 PM

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.

Comment #236 - Posted by: Sam Brayer - Panther CrossFit at August 4, 2009 2:15 PM

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

Comment #237 - Posted by: R.Lee_Seattle at August 4, 2009 2:22 PM

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

Comment #238 - Posted by: johnathon in seattle 28/5'8/158 at August 4, 2009 2:22 PM

382

Comment #239 - Posted by: FBC at August 4, 2009 2:22 PM

ran 2 miles
did CFWu 1x20

good effort today with 65#
jump rope practice 5 mins

right shoulder still problem.

Comment #240 - Posted by: budd-50-5-9 170 CF 06 at August 4, 2009 2:24 PM

39m/6/185

315

Comment #241 - Posted by: #42MARQ - CrossFit Bucks at August 4, 2009 2:26 PM

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

Comment #242 - Posted by: Matt at August 4, 2009 2:30 PM

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

Comment #243 - Posted by: gs at August 4, 2009 2:35 PM

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

Comment #244 - Posted by: Alan at August 4, 2009 2:36 PM

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.

Comment #245 - Posted by: martin at August 4, 2009 2:36 PM

Did it solo - first time

249

Learned some things, Better next time...

Comment #246 - Posted by: Kiko at August 4, 2009 2:43 PM

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.

Comment #247 - Posted by: Ransom at August 4, 2009 2:44 PM

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

Comment #248 - Posted by: SGT WARREN M/27/5'8"/175 at August 4, 2009 2:49 PM

subbed tabata for FGB

tabated: burpees, situps, squats, double unders

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

Comment #249 - Posted by: badnews at August 4, 2009 2:51 PM

M 37 6' 165#

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

371 total score

Comment #250 - Posted by: CrossFit Refugee at August 4, 2009 2:51 PM

 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

Comment #251 - Posted by: Nicholas Burgett at August 4, 2009 2:51 PM

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

new pr 391 reps

Comment #252 - Posted by: JackM at August 4, 2009 2:53 PM

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!

Comment #253 - Posted by: Arron at August 4, 2009 2:55 PM

30/f/115

297

Comment #254 - Posted by: nadia shatila at August 4, 2009 2:56 PM

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


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

Total: 289.

Comment #255 - Posted by: debell m/22/6'1"/195 at August 4, 2009 2:59 PM

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

Comment #256 - Posted by: Mike Honcho/30/M/5'10"/170 at August 4, 2009 3:01 PM

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.

Comment #257 - Posted by: BC at August 4, 2009 3:03 PM

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.

Comment #258 - Posted by: Mike at August 4, 2009 3:09 PM

277. Subbed burpees for rowing.

Comment #259 - Posted by: Sean S. 22/6'3/201 at August 4, 2009 3:24 PM

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.

Comment #260 - Posted by: ChadWHall M/21/6'1/185 at August 4, 2009 3:28 PM

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.

Comment #261 - Posted by: =AK= Smith Brothers at August 4, 2009 3:28 PM

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.

Comment #262 - Posted by: rjf (Since 07-20-07. WOD no. 560) at August 4, 2009 3:29 PM

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

Comment #263 - Posted by: Tim at August 4, 2009 3:34 PM

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

Total: 156

Comment #264 - Posted by: FiZ at August 4, 2009 3:35 PM

M/29/165

As Rx'd 331 ( PR )

Comment #265 - Posted by: MikeySFV at August 4, 2009 3:35 PM

1st FGB

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

347

M/33/70/210

Comment #266 - Posted by: B Bowen at August 4, 2009 3:40 PM

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

Comment #267 - Posted by: Sesoku at August 4, 2009 3:40 PM

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

Comment #268 - Posted by: Go at August 4, 2009 3:42 PM

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

Comment #269 - Posted by: Russ m/19/65"/145# at August 4, 2009 3:45 PM

First time

253

Comment #270 - Posted by: Luke Hornblower (CF Hollywood) at August 4, 2009 3:47 PM

305 (PR by 5)

Comment #271 - Posted by: Alan Cook - 24/5'8"/161 at August 4, 2009 3:49 PM

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.

Comment #272 - Posted by: Josh B at August 4, 2009 3:50 PM

hmmmm no more CrossFit Football...hhmmmmmmm

Comment #273 - Posted by: Groo at August 4, 2009 3:52 PM

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

Comment #274 - Posted by: Josh B at August 4, 2009 3:53 PM

Championship round:

375

subbing Burpees for rows, all else as Rx'd

Comment #275 - Posted by: Justin at August 4, 2009 3:55 PM

m/38/240

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

Comment #276 - Posted by: TPDFISH at August 4, 2009 4:00 PM

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.

Comment #277 - Posted by: TPDFISH at August 4, 2009 4:14 PM

CFWUx2

FGB: 308 Not a PR.

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

Comment #278 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 4, 2009 4:23 PM

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

Comment #279 - Posted by: jeglit (m/37/6'4"/220) at August 4, 2009 4:27 PM

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.

Comment #280 - Posted by: j-seal at August 4, 2009 4:30 PM

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

Comment #281 - Posted by: yannix at August 4, 2009 4:31 PM

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?

Comment #282 - Posted by: Casey at August 4, 2009 4:32 PM

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

Comment #283 - Posted by: Juju at August 4, 2009 4:34 PM

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.

Comment #284 - Posted by: Jim D. 48 yom 165# at August 4, 2009 4:37 PM

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

Comment #285 - Posted by: Pete - Decatur, GA at August 4, 2009 4:38 PM

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

Comment #286 - Posted by: Fatt Boy at August 4, 2009 4:38 PM

Correction,
total 254

Comment #287 - Posted by: Juju at August 4, 2009 4:42 PM

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...

Comment #288 - Posted by: Julie at August 4, 2009 4:44 PM

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!!!


Comment #289 - Posted by: Jeremy A. Olive at August 4, 2009 4:50 PM

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

Comment #290 - Posted by: Michael at August 4, 2009 4:52 PM

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

Comment #291 - Posted by: Brandon Burritt at August 4, 2009 4:53 PM

m/175/23

fight gone bad RX'D

308

just happy to get over that 300 mark


Comment #292 - Posted by: cass - CF Oshawa at August 4, 2009 4:53 PM

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

Comment #293 - Posted by: PatS at August 4, 2009 4:55 PM

Fight Gone Bad as prescribed: 319

Comment #294 - Posted by: M@ at August 4, 2009 4:56 PM

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)

Comment #295 - Posted by: Ransom at August 4, 2009 4:57 PM

5 rounds for time:

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

13:20

Comment #296 - Posted by: Yahny m/22/6'0/ 198 at August 4, 2009 4:59 PM

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.

Comment #297 - Posted by: ScottMacArthur at August 4, 2009 5:00 PM

M/25/140/5'11"

As Rx'd 254

Comment #298 - Posted by: Jon at August 4, 2009 5:01 PM

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)

Comment #299 - Posted by: MattP (m/48/5'11/175) at August 4, 2009 5:03 PM

As Rx'd: 210 pts.

34/m/6'6"/356

Comment #300 - Posted by: mullinga at August 4, 2009 5:04 PM

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.

Comment #301 - Posted by: ken c at August 4, 2009 5:05 PM

266 38/5'10/300 lbs

Comment #302 - Posted by: Dave at August 4, 2009 5:07 PM

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)

Comment #303 - Posted by: Dan Leary at August 4, 2009 5:07 PM

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


Comment #304 - Posted by: luke Pettigrew at August 4, 2009 5:09 PM

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...

Comment #305 - Posted by: xpi at August 4, 2009 5:10 PM

#272 TPDFISH:

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

Comment #306 - Posted by: Eduardo M/16/5'7.5"/129 at August 4, 2009 5:11 PM

358

Comment #307 - Posted by: Charbs 23/190/m at August 4, 2009 5:13 PM

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

total- 327

Comment #308 - Posted by: charlie at August 4, 2009 5:17 PM

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...

Comment #309 - Posted by: slowweak at August 4, 2009 5:20 PM

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.

Comment #310 - Posted by: Esteban - CrossFit Nasti at August 4, 2009 5:23 PM

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

Comment #311 - Posted by: Alex at August 4, 2009 5:24 PM

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

Comment #312 - Posted by: bill b at August 4, 2009 5:26 PM

No warm-up
subbed burpees for rows
302

Comment #313 - Posted by: mike in the ro at August 4, 2009 5:27 PM

FGB As Rx'd for women

225, blah day for me.

f/28/128

Comment #314 - Posted by: jbutt at August 4, 2009 5:30 PM


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.

Comment #315 - Posted by: Kevin McClellan 47/M/195 at August 4, 2009 5:39 PM


Used 5kg med ball
30kg barbell

Total - 304

Comment #316 - Posted by: Kenno@CrossFit Territory at August 4, 2009 5:41 PM

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

Comment #317 - Posted by: DNICE/M/34/175 at August 4, 2009 5:47 PM

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

Comment #318 - Posted by: Benny1 M/40/74"/220 at August 4, 2009 5:53 PM

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

Total 292.

Comment #319 - Posted by: JoeB at August 4, 2009 6:04 PM

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

Comment #320 - Posted by: Mike Honcho/30/M/5'10"/170 at August 4, 2009 6:05 PM

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

Comment #321 - Posted by: Jelley08 at August 4, 2009 6:08 PM

m/24yrs/229

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

liked it! nap time...

Comment #322 - Posted by: Matt Dawkins at August 4, 2009 6:10 PM

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

total - 322

Comment #323 - Posted by: CRussell at August 4, 2009 6:10 PM

as rx'd
224

Comment #324 - Posted by: jcarr at August 4, 2009 6:11 PM

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.

Comment #325 - Posted by: Dan D. at August 4, 2009 6:16 PM

first FGB saled slightly

40pound sumos and push press

272points

could have done it as rxed, well next time.

Comment #326 - Posted by: Colin Buchan at August 4, 2009 6:23 PM

271

Comment #327 - Posted by: Neil in Lakeland, Florida. at August 4, 2009 6:25 PM

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

Comment #328 - Posted by: Kris Holub at August 4, 2009 6:28 PM

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

Comment #329 - Posted by: Billy Olympic Crossfit at August 4, 2009 6:37 PM

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

Comment #330 - Posted by: Patrick W at August 4, 2009 6:39 PM

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

Comment #331 - Posted by: Ajax at August 4, 2009 6:43 PM

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

Comment #332 - Posted by: Jonblaze at August 4, 2009 6:44 PM

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

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

Total: 298

Comment #333 - Posted by: cory at August 4, 2009 6:49 PM

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

Comment #334 - Posted by: mnf at August 4, 2009 6:55 PM

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.

Comment #335 - Posted by: Mike at August 4, 2009 7:00 PM

259

Comment #336 - Posted by: lucien at August 4, 2009 7:06 PM

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

Comment #337 - Posted by: jess at August 4, 2009 7:11 PM

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!!!

Comment #338 - Posted by: BlackCatX-Fit at August 4, 2009 7:12 PM

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.

Comment #339 - Posted by: Josiah and Julie in 32547 at August 4, 2009 7:13 PM

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

Comment #340 - Posted by: Rich P at August 4, 2009 7:14 PM

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!

Comment #341 - Posted by: Cookie at August 4, 2009 7:14 PM

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

all others as rx'd

Total=310

Comment #342 - Posted by: RickA 44/M/5'10"/165# at August 4, 2009 7:14 PM

103/98/91

24" box jump
SDHP and Push press with #45

Comment #343 - Posted by: neil at August 4, 2009 7:18 PM

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!!

Comment #344 - Posted by: Meat at August 4, 2009 7:20 PM

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.

Comment #345 - Posted by: Bells M/36/6'1"/195 at August 4, 2009 7:24 PM

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.

Comment #346 - Posted by: Scott at August 4, 2009 7:25 PM

m/16/5'11/175

score of 260

had to sub row for burpees.

much better than i expected

Comment #347 - Posted by: Kevin at August 4, 2009 7:27 PM

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

Comment #348 - Posted by: MjM at August 4, 2009 7:28 PM

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

Comment #349 - Posted by: brad/36yom/5'9"/180lbs at August 4, 2009 7:34 PM

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

Comment #350 - Posted by: NewCrossfitMom at August 4, 2009 7:35 PM

m/30/5'11/179

As rx'd
Total: 346

Comment #351 - Posted by: m cowboyd at August 4, 2009 7:37 PM

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

Tot:293 (sub burpees for row)

Comment #352 - Posted by: Slinger at August 4, 2009 7:39 PM

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

Comment #353 - Posted by: Bob in the River at August 4, 2009 7:46 PM

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

Comment #354 - Posted by: Hari at August 4, 2009 7:57 PM

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

Comment #355 - Posted by: sgt ken at August 4, 2009 8:07 PM

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.

Comment #356 - Posted by: Ian Morris at August 4, 2009 8:08 PM

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.

Comment #357 - Posted by: Alfie at August 4, 2009 8:16 PM

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

Comment #358 - Posted by: adam at August 4, 2009 8:18 PM

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

Comment #359 - Posted by: Ian C at August 4, 2009 8:19 PM

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

Comment #360 - Posted by: josh (19, 5'10, 165) at August 4, 2009 8:20 PM

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.

Comment #361 - Posted by: rbst m/33/5'10"/185 at August 4, 2009 8:30 PM

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

Comment #362 - Posted by: Dave and Belinda at August 4, 2009 8:30 PM

196

Comment #363 - Posted by: Ian at August 4, 2009 8:32 PM

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

Comment #364 - Posted by: Scrat at August 4, 2009 8:36 PM

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.

Comment #365 - Posted by: Anthony Pullol 36/M/5'11"/200 at August 4, 2009 8:40 PM

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

Comment #366 - Posted by: amateur hour at August 4, 2009 8:42 PM

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

Comment #367 - Posted by: Rosser at August 4, 2009 8:53 PM

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

306

very happy first time in the 300s

Comment #368 - Posted by: TonyZ 25/M/175/5'10 at August 4, 2009 8:53 PM

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

287 first time counting

m did one strong round

Comment #369 - Posted by: nick at August 4, 2009 9:06 PM

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.

Comment #370 - Posted by: liggy at August 4, 2009 9:11 PM

oops rested exactly 3min between rounds

Comment #371 - Posted by: liggy at August 4, 2009 9:15 PM

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.

Comment #372 - Posted by: joshC at August 4, 2009 9:17 PM

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

Comment #373 - Posted by: Travis K. at August 4, 2009 9:17 PM

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)

Comment #374 - Posted by: FnTX at August 4, 2009 9:18 PM

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

333 points

Comment #375 - Posted by: ryan 32/6'/184 at August 4, 2009 9:22 PM

47 - 6' - 210#

As RX'd:

335 points

Comment #376 - Posted by: wtp at August 4, 2009 9:30 PM

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!

Comment #377 - Posted by: Allen in IA 34/6'1"/181 at August 4, 2009 9:50 PM

AS RXed

340 PR by 26

Comment #378 - Posted by: Drake at August 4, 2009 10:05 PM

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.

Comment #379 - Posted by: DOPP at August 4, 2009 10:08 PM

152lbs. 22yo 5'6"

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

As Rx: 259

Comment #380 - Posted by: AJB at August 4, 2009 10:26 PM

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

Comment #381 - Posted by: Ben L at August 4, 2009 10:28 PM

297 (114+94+89)

subbed 12# wall ball (heaviest we had)

My metcon still has a ways to go!

Comment #382 - Posted by: Drew D/M/24/6'/172# at August 4, 2009 10:51 PM

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.

Comment #383 - Posted by: Peter at August 4, 2009 10:57 PM

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!

Comment #384 - Posted by: PhilT- M/37/240/5-11 at August 4, 2009 11:01 PM

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

Comment #385 - Posted by: BCrime at August 4, 2009 11:16 PM

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"

Comment #386 - Posted by: Christopher Haley at August 4, 2009 11:16 PM

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

Comment #387 - Posted by: joe at August 4, 2009 11:40 PM

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).

Comment #388 - Posted by: Jim at August 5, 2009 12:07 AM

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

Comment #389 - Posted by: rob_AF at August 5, 2009 12:10 AM

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

Comment #390 - Posted by: Darren 37m/5'10"/220lbs at August 5, 2009 12:30 AM

addendum to previous post: box was 24"

Comment #391 - Posted by: Darren 37m/5'10"/220lbs at August 5, 2009 12:32 AM

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


Comment #392 - Posted by: Heather H at August 5, 2009 12:40 AM

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

Comment #393 - Posted by: Ronen Gottlib (36/165/5'9") at August 5, 2009 1:17 AM

325 pr, crushed my old score of 268!!

Comment #394 - Posted by: will - crossfit sonoma county at August 5, 2009 1:28 AM

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

Comment #395 - Posted by: Gonzo at August 5, 2009 1:38 AM

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

- 253

Comment #396 - Posted by: Adam S. (23/181/5'7") at August 5, 2009 2:06 AM

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.

Comment #397 - Posted by: Adam S. (23/181/5'7") at August 5, 2009 2:08 AM

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

Comment #398 - Posted by: avitevet at August 5, 2009 2:08 AM

First time. Best workout yet.

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

222

Comment #399 - Posted by: Kris at August 5, 2009 2:19 AM

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.

Comment #400 - Posted by: Ben (71" 190#) at August 5, 2009 2:23 AM

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

Comment #401 - Posted by: heazza at August 5, 2009 3:01 AM

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.

Comment #402 - Posted by: brian hirt at August 5, 2009 3:31 AM

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

Comment #403 - Posted by: Matt Burritt at August 5, 2009 3:51 AM

348 as rx'd
P to the R

Comment #404 - Posted by: DannyGold at August 5, 2009 4:48 AM

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

Comment #405 - Posted by: 42elysium at August 5, 2009 4:48 AM

349

Comment #406 - Posted by: Jack - CF Wyre Forest at August 5, 2009 4:49 AM

351

Sub'd #45 SDHP for row.

Comment #407 - Posted by: Troy/6'4'/200/St. Louis at August 5, 2009 5:10 AM

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

241 points

Comment #408 - Posted by: mike cammarata at August 5, 2009 5:12 AM

Scores from SSP in Ramadi, Iraq

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

Comment #409 - Posted by: DocLycan at August 5, 2009 5:26 AM

27/m/185

subbed sdhp(45lb) for row

306

37/m/150

subbed sdhp(45lb) for row

235

Comment #410 - Posted by: mrlowery at August 5, 2009 5:27 AM

218 - first time ever!

wall balls are my weakest event

Comment #411 - Posted by: Cant wait for Winter at August 5, 2009 5:40 AM

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.

Comment #412 - Posted by: Bphantom at August 5, 2009 5:54 AM

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!

Comment #413 - Posted by: jbear at August 5, 2009 6:24 AM

As Rx'd

326

m/26/173/70''

Comment #414 - Posted by: TSOB Dave B. at August 5, 2009 7:07 AM

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

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

Comment #415 - Posted by: sam p at August 5, 2009 7:10 AM

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

TOTAL: 323

Comment #416 - Posted by: TomO/42/M/200 at August 5, 2009 7:10 AM

Subbed Burpees for Row

299

Should have started faster first rd the worse

Comment #417 - Posted by: Ryan at August 5, 2009 7:19 AM

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....

Comment #418 - Posted by: Dustin at August 5, 2009 7:21 AM

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

Comment #419 - Posted by: CME at August 5, 2009 7:24 AM

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

Comment #420 - Posted by: Adam from Bragg at August 5, 2009 7:26 AM

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

Comment #421 - Posted by: Valery P. F/25/115/5'3" at August 5, 2009 7:30 AM

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.

Comment #422 - Posted by: Eburley at August 5, 2009 7:39 AM

M/25/185/5'11"

297

Comment #423 - Posted by: Stephen at August 5, 2009 8:00 AM

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.

Comment #424 - Posted by: Crix (m/38/5'11/173) at August 5, 2009 9:15 AM

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.

Comment #425 - Posted by: ZachM_PantherCF_71''/190 at August 5, 2009 9:35 AM

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 :)

Comment #426 - Posted by: sarbuze at August 5, 2009 9:49 AM

sub ride run ride 2hrs

Comment #427 - Posted by: Horst at August 5, 2009 10:03 AM

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

Comment #428 - Posted by: Ian M. at August 5, 2009 10:13 AM

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.

Comment #429 - Posted by: Mel 36/m/5'10"/170 at August 5, 2009 11:32 AM

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 ? ? ?

Comment #430 - Posted by: Ben at August 5, 2009 11:33 AM

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)

Comment #431 - Posted by: MJ_SDG M/33/70/170 at August 5, 2009 12:12 PM

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

Comment #432 - Posted by: nganga at August 5, 2009 12:14 PM

first time, 275.

only have 15lb ball
did burpees instead of row

Comment #433 - Posted by: BSharp 23m/5'8"/185 at August 5, 2009 12:21 PM

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.

Comment #434 - Posted by: Paul_C m/39/6'/175 at August 5, 2009 12:39 PM

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

Comment #435 - Posted by: Jeff H at August 5, 2009 12:39 PM

300 as rx'ed

Comment #436 - Posted by: Rory Mac at August 5, 2009 12:52 PM

23/m/180
249 as rx'd

Comment #437 - Posted by: Julian at August 5, 2009 1:38 PM

WOD - 249 (7 below PR)

Comment #438 - Posted by: Rebar [50y/m/10st12/70"] at August 5, 2009 1:39 PM

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

281 pts

Comment #439 - Posted by: f/24/506/150 at August 5, 2009 2:45 PM

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

Comment #440 - Posted by: Marty at August 5, 2009 2:54 PM

Too long a break! 277

Comment #441 - Posted by: Tennessee Jake (M/37/5'11"/194) at August 5, 2009 3:09 PM

F/19/5'4/130

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

M/20/6'/200

Points: 361

Comment #442 - Posted by: Kaitlyn at August 5, 2009 3:49 PM

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 !

Comment #443 - Posted by: Pedro Barrera,Scotland at August 5, 2009 4:26 PM

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

Comment #444 - Posted by: dc3 at August 5, 2009 4:29 PM

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

Comment #445 - Posted by: Matt at August 5, 2009 4:43 PM

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

Comment #446 - Posted by: grant 180 at August 5, 2009 4:45 PM

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.

Comment #447 - Posted by: Linwood Wright at August 5, 2009 4:52 PM

really hot, really hard, feel good!

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

219

Comment #448 - Posted by: gregorioz at August 5, 2009 5:17 PM

subbed jumping jacks for rows

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

Comment #449 - Posted by: JoeP at August 5, 2009 5:25 PM

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.

Comment #450 - Posted by: Richard at August 5, 2009 5:38 PM

As Rx'D.... 162 total

Comment #451 - Posted by: Jenn at August 5, 2009 5:42 PM

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.

Comment #452 - Posted by: Josh G at August 5, 2009 5:57 PM

303 rx'd

PR

Comment #453 - Posted by: OJ at August 5, 2009 6:08 PM

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

Comment #454 - Posted by: brian p at August 5, 2009 6:47 PM

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

Comment #455 - Posted by: M/32/5'10"/165 at August 5, 2009 7:04 PM

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

Comment #456 - Posted by: DT Caywood M/49/6'/190 at August 5, 2009 7:07 PM

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.

Comment #457 - Posted by: Benny A at August 5, 2009 7:09 PM

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)

Comment #458 - Posted by: indo chris m/33/6'1/185 at August 5, 2009 7:12 PM

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

Comment #459 - Posted by: Tim- Pacific Grove at August 5, 2009 7:26 PM

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.

Comment #460 - Posted by: Lou at August 5, 2009 7:46 PM

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.

Comment #461 - Posted by: Will C at August 5, 2009 8:00 PM

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.

Comment #462 - Posted by: Apolloswabbie 6'2" 205 45 yoa at August 5, 2009 8:14 PM

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

Comment #463 - Posted by: MattD/M/33/174#/5'9"/Louisiana at August 5, 2009 8:35 PM

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

Comment #464 - Posted by: Smash at August 5, 2009 8:42 PM

M/29/6'4"/202

Rx'd

306

PR by 36

Comment #465 - Posted by: Brian Panther_CrossFit at August 5, 2009 10:01 PM

burpees for rows. Rest as Rx'd
259

Comment #466 - Posted by: Mad Hatter at August 5, 2009 11:15 PM

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.

Comment #467 - Posted by: pz at August 6, 2009 12:54 AM

M/43/220

As RX'd 267

Comment #468 - Posted by: Kevin Seiwell at August 6, 2009 5:46 AM

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

Comment #469 - Posted by: swm24 at August 6, 2009 6:18 AM

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

Comment #470 - Posted by: seans at August 6, 2009 6:51 AM

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

Comment #471 - Posted by: Xman at August 6, 2009 8:12 AM

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.

Comment #472 - Posted by: ~VERVE~ at August 6, 2009 8:26 AM

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

Laura: 245 30# thrusters and burpies

Comment #473 - Posted by: Nate and Laura at August 6, 2009 9:04 AM

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.

Comment #474 - Posted by: Clayton at August 6, 2009 9:05 AM

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

scores: 83,69,66

total = 218

Comment #475 - Posted by: Joe K/M/22/180/6'0 at August 6, 2009 9:31 AM

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.

Comment #476 - Posted by: EREK at August 6, 2009 9:45 AM

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.

Comment #477 - Posted by: Jarcyp at August 6, 2009 9:59 AM

6kg med ball
Rest Rx'd

Total 321

Comment #478 - Posted by: BrightonGeoff at August 6, 2009 10:12 AM

25yr male 200lbs - 2yr crossfitter

As Rx'd - 345 total

"i aint no school boy bitz!"

Comment #479 - Posted by: Kai Lawrence at August 6, 2009 10:24 AM

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.

Comment #480 - Posted by: Tino at August 6, 2009 10:26 AM

From Taji, Iraq

As Rx'd

109/90/97= 296

Doc K

m/32/180/65"

Comment #481 - Posted by: Doc K at August 6, 2009 10:30 AM

M/22/167lbs/72"

265

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

Comment #482 - Posted by: Daniel B at August 6, 2009 10:49 AM

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

Comment #483 - Posted by: dyagg at August 6, 2009 11:30 AM

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

Comment #484 - Posted by: John Elstad at August 6, 2009 12:37 PM

23/m/6'0/177lbs

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

Comment #485 - Posted by: Clay_ZeRo_ at August 6, 2009 1:25 PM

m/36/155

as rx'd
320 PR

Comment #486 - Posted by: pebble at August 6, 2009 1:34 PM

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

Comment #487 - Posted by: blckorder at August 6, 2009 2:13 PM

278
subbed 75lb overhead squat for box jumps

Comment #488 - Posted by: Ajax at August 6, 2009 2:16 PM

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

Total 105 97 69 270

Comment #489 - Posted by: J Cooper at August 6, 2009 2:21 PM

M/25/195/6'1"

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

Comment #490 - Posted by: Adam at August 6, 2009 2:23 PM

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!!!!!

Comment #491 - Posted by: Justin at August 6, 2009 4:55 PM

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!

Comment #492 - Posted by: al deezy (32m-155) at August 6, 2009 6:09 PM

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

Comment #493 - Posted by: mtvet/44/6'/218# at August 6, 2009 6:33 PM

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

Comment #494 - Posted by: jef at August 6, 2009 6:43 PM

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

no score, lost count, below 200.

Comment #495 - Posted by: David Burns at August 6, 2009 8:25 PM

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.

Comment #496 - Posted by: Spanky at August 6, 2009 8:42 PM

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

Comment #497 - Posted by: Miyagi 29/m/168# at August 6, 2009 9:17 PM

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)

Comment #498 - Posted by: Andy A at August 6, 2009 9:30 PM

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

Comment #499 - Posted by: tyomacho 26M 6' 200 at August 7, 2009 1:16 AM

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

Comment #500 - Posted by: Richard 31yom/6'4/97kg at August 7, 2009 2:53 AM

M/24/5'10/185

381 Rx'd (PR)

Started on PP

Comment #501 - Posted by: Linker at August 7, 2009 4:55 AM

Subbed #45 KBS for row

403 (456 pr) lungs still off

Lost my paper with the breakdown

Comment #502 - Posted by: amped 34/M/190/6' at August 7, 2009 5:28 AM

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)

Comment #503 - Posted by: Jim G-ville at August 7, 2009 5:54 AM

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

Comment #504 - Posted by: Jack THFC at August 7, 2009 7:28 AM

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

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

Comment #505 - Posted by: Troy T at August 7, 2009 9:27 AM

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...

Comment #506 - Posted by: the polish rifle 25m/5'8/160 at August 7, 2009 9:33 AM

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]

Comment #507 - Posted by: JonK at August 7, 2009 10:21 AM

288
sub 75# thrusters for wall ball

Comment #508 - Posted by: EVAN at August 7, 2009 10:24 AM

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...

Comment #509 - Posted by: Chris S at August 7, 2009 11:16 AM

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

Comment #510 - Posted by: BigD at August 7, 2009 11:26 AM

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#)

Comment #511 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at August 7, 2009 12:02 PM

as rx'd:

305

Comment #512 - Posted by: Ricky C. 28/m/5'10"/185 at August 7, 2009 12:52 PM

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 :(

Comment #513 - Posted by: Szilárd at August 7, 2009 1:11 PM

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

Comment #514 - Posted by: Chu 29/M/5'7"/184 at August 7, 2009 1:38 PM

91-61-54

M/29/72"/195

Comment #515 - Posted by: Marco V at August 7, 2009 1:53 PM

first time FGB
45# thrusters for WB

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

189

Comment #516 - Posted by: Rob m/21/5"6'/150 at August 7, 2009 2:52 PM

34/M/203

345 as rx'd

Comment #517 - Posted by: Ralphy at August 7, 2009 3:07 PM

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.

Comment #518 - Posted by: Alan DeVious at August 7, 2009 3:15 PM

34/m/160

232

Comment #519 - Posted by: mharris at August 7, 2009 3:39 PM

345 subbed lunges for rower.

Comment #520 - Posted by: bmizzlle at August 7, 2009 4:33 PM

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

Comment #521 - Posted by: Fin m/27/5'10"/198 at August 7, 2009 4:33 PM

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.

Comment #522 - Posted by: Matthew at August 7, 2009 4:48 PM

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.

Comment #523 - Posted by: s2 at August 7, 2009 5:24 PM

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.

Comment #524 - Posted by: mr blue at August 7, 2009 5:38 PM

(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

Comment #525 - Posted by: nutfam at August 7, 2009 6:02 PM

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

Comment #526 - Posted by: Matt A at August 7, 2009 6:22 PM

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)

Comment #527 - Posted by: Mike Lawrence at August 7, 2009 6:51 PM

297 as Rx'd

Comment #528 - Posted by: Tyler Moyer at August 7, 2009 7:45 PM

254

Comment #529 - Posted by: ScotB 195/5' 10"/m at August 7, 2009 7:54 PM

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

Comment #530 - Posted by: Louis Herrera 50 70" 181 at August 7, 2009 8:49 PM

305

subbed wall-ball with 16kg kb thrusters

Comment #531 - Posted by: Nicholas at August 8, 2009 5:36 AM

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

Comment #532 - Posted by: Zeb G at August 8, 2009 5:46 AM

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.

Comment #533 - Posted by: Kyle at August 8, 2009 7:02 AM

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!

Comment #534 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at August 8, 2009 8:03 AM

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

Comment #535 - Posted by: pbraun at August 8, 2009 9:50 AM

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)

Comment #536 - Posted by: Phoenix at August 8, 2009 12:00 PM

290

warm up for some heavy DLs

Comment #537 - Posted by: Charles L at August 8, 2009 1:10 PM

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

Comment #538 - Posted by: hannah at August 8, 2009 2:13 PM

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

Comment #539 - Posted by: johnmc at August 8, 2009 2:25 PM

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

264, below my best, but not terrible.

Comment #540 - Posted by: Smithy m48/5'10"/163 at August 8, 2009 3:16 PM

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

Comment #541 - Posted by: ecp2 at August 8, 2009 5:51 PM

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.

Comment #542 - Posted by: Mark & Theresa at August 8, 2009 6:26 PM

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

Comment #543 - Posted by: Mark & Theresa at August 8, 2009 6:59 PM

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

Comment #544 - Posted by: AlexR 28 / m / 94kg / 6'2" at August 9, 2009 3:55 AM


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

Comment #545 - Posted by: Mike Mortman at August 9, 2009 7:05 AM

as Prescribed 316

Comment #546 - Posted by: dumasito at August 9, 2009 9:28 AM

M/33/165

As rx'd: 100, 97, 76

F/27/135

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

Comment #547 - Posted by: Karales' at August 9, 2009 9:30 AM

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.

Comment #548 - Posted by: ry at August 9, 2009 12:09 PM

6'7"/217/ M / 26

299

Comment #549 - Posted by: Jonathan Paulson at August 9, 2009 4:03 PM

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

Comment #550 - Posted by: dingrr 50/m/175 at August 9, 2009 6:42 PM

@thesweatbox

first fgb with the row machine

291

Comment #551 - Posted by: stinker [27/m/165#] at August 9, 2009 7:28 PM

241 as rx'd

Comment #552 - Posted by: rwf m/32/5'9"/200 at August 10, 2009 4:36 AM

239 subbed exercise bike for rowing

Comment #553 - Posted by: Carter Nyman at August 10, 2009 8:44 AM

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

Comment #554 - Posted by: autcash m/35/142/5'5" at August 10, 2009 9:22 AM

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

Comment #555 - Posted by: Thompson m/28/5'8"/135 at August 10, 2009 3:03 PM

Bench press (5x3)

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

Comment #556 - Posted by: Manchild at August 10, 2009 3:12 PM

(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!

Comment #557 - Posted by: Mike Scott M/42/5'10"/210 at August 10, 2009 4:37 PM

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)!

Comment #558 - Posted by: JT at August 11, 2009 1:30 AM

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.

Comment #559 - Posted by: Aksel at August 11, 2009 5:24 AM

302

Comment #560 - Posted by: DoubleJ at August 11, 2009 6:29 AM

08/10

253 Sub'd burpess for C2.

Comment #561 - Posted by: tommykrackcorn at August 11, 2009 8:32 AM

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!

Comment #562 - Posted by: Rbyrn@Crossfit Myrtle Beach at August 11, 2009 11:44 AM

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

Comment #563 - Posted by: George Hernandez in Chicago at August 11, 2009 1:51 PM

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"

Comment #564 - Posted by: RB at August 11, 2009 5:04 PM

270

Comment #565 - Posted by: Jerry M [37/M/250/6'2] at August 11, 2009 5:14 PM

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.

Comment #566 - Posted by: jrm at August 11, 2009 7:13 PM

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

Comment #567 - Posted by: Flynn at August 11, 2009 7:40 PM

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 . . .

Comment #568 - Posted by: clark at August 12, 2009 2:58 AM

306 (PR)

15lb ball

Comment #569 - Posted by: kunkle at August 12, 2009 3:59 AM

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

Comment #570 - Posted by: Billy at August 12, 2009 5:24 AM

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.

Comment #571 - Posted by: Jay at August 12, 2009 5:55 AM

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

Comment #572 - Posted by: Todd S at August 12, 2009 7:10 AM

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)

Comment #573 - Posted by: EMelton at August 12, 2009 10:54 AM

267.

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

Comment #574 - Posted by: jonfaiella at August 13, 2009 4:22 AM

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

Comment #575 - Posted by: nashville steve at August 14, 2009 5:59 AM

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

Comment #576 - Posted by: footdoc at August 14, 2009 6:42 AM

34 year old male, 199 lbs.

Last time 247

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

Comment #577 - Posted by: kgw at August 15, 2009 12:01 PM

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

Comment #578 - Posted by: dgschen m/34/210/6'3'' at August 17, 2009 5:45 AM

149. sub WB 12lb

Comment #579 - Posted by: Doug LES at August 17, 2009 10:21 AM

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

Comment #580 - Posted by: Geoff L at August 17, 2009 11:49 AM

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

Comment #581 - Posted by: malone at August 19, 2009 5:30 AM

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

Comment #582 - Posted by: KOA2 at August 19, 2009 5:58 AM

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

Comment #583 - Posted by: JTeets at August 19, 2009 3:06 PM

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

Comment #584 - Posted by: TROY at August 23, 2009 6:32 AM

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

Total: 340

Comment #585 - Posted by: nick m/25/205/5'11" at August 24, 2009 9:19 AM

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

Comment #586 - Posted by: arobi at August 24, 2009 4:49 PM

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

Comment #587 - Posted by: noberbeck at August 25, 2009 3:38 PM

As rx'd
291

Comment #588 - Posted by: EM at August 27, 2009 5:07 PM

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

Comment #589 - Posted by: ac at September 7, 2009 2:01 PM

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

Comment #590 - Posted by: brian p at September 26, 2009 1:37 PM

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

Comment #591 - Posted by: moglee at October 10, 2009 6:24 PM

331

Comment #592 - Posted by: colin k at November 5, 2009 2:12 PM

330

M/39/182/5'10"

Comment #593 - Posted by: jayhawkcf at January 1, 2010 9:58 AM

F/21/114lbs/5'2

First ever xfit workout:

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

223

Comment #594 - Posted by: Crystal at January 17, 2010 3:23 PM

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..

Comment #595 - Posted by: jolie at January 22, 2010 11:35 AM

As rx'd (and in order)

348 - well below previous PR

Comment #596 - Posted by: russell - m/26/185 at January 23, 2010 3:00 PM

44/m/196

Late post

Total: 188

Comment #597 - Posted by: Speedster at February 13, 2010 5:01 PM

Not done.

Comment #598 - Posted by: James GS at September 27, 2010 12:45 AM

203

18" box
14# ball

Comment #599 - Posted by: dcyn at January 13, 2011 6:16 AM
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