September 17, 2011

Saturday 110917

"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.

James Hobart 429. Add your points and post them to comments.

Compare to 110409.

MichaelHernandezRingHSPU_th.jpg

Enlarge image

Michael Hernandez.


"The Position: Part 7 - The Ring Dip" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]


CrossFit Affiliates commercial from the CrossFit Games on ESPN2 - video [wmv] [mov]


Leeanne Gedeon on Fight Gone Bad 6 - video [wmv] [mov]


"How to Use 'Myself' and Other Reflexive Pronouns", Quick And Dirty Tips.

Posted by Pukie at September 17, 2011 5:00 PM
Comments

That is a cool picture!

Comment #1 - Posted by: DKan at September 16, 2011 5:11 PM

Great video on the ring dip. The appreciation for the complexity of gymnastics is overdue. It's cool doing ring dips, muscle-ups, levers, and HSPU's but where are your shoulders gonna be in 10 years without due diligence? Crossfit's effectiveness should also be measured and judged by longevity.

Comment #2 - Posted by: silverback at September 16, 2011 5:18 PM

Hi :) Does anyone have any ideas of what I could replace the rowing with? I've been substituting with SDHP's but now this workout calls for both rowing and SDHP's. Unless I should just do them twice. Hmm. Thanks in advance!!

Comment #3 - Posted by: jennah at September 16, 2011 5:18 PM

Jennah - we replace rowing with running on the treadmill for this one. Then we stil have a calorie count to measure.

Comment #4 - Posted by: Jeff - Bucks County at September 16, 2011 5:48 PM

jennah - we usually do a shuttle run for FGB instead of a row. mark off a short distance and each out and back counts as one rep. add to score.

I dig the article on the misuse of "myself." I may be a nerd, but that is such a huge pet peeve of mine! I have to bookmark that article.

Comment #5 - Posted by: KJ at September 16, 2011 5:52 PM

KStar: The external rotation ring dip is interesting. What do you think about an underhand (reverse grip) snatch-- or maybe just a snatch pull?

Comment #6 - Posted by: swdhj at September 16, 2011 6:24 PM

great coverage on espn2. rory and miranda convey the excitement very well. the commercials are spot on showing how crossfit is for everyone. as a gym owner, competitor and fan, it is all much appreciated.

Comment #7 - Posted by: ken c at September 16, 2011 6:27 PM

#3, Burpees are always good.

Comment #8 - Posted by: twentyniner at September 16, 2011 6:40 PM

Cant wait for Fight Gone Bad!

Comment #9 - Posted by: Sasks at September 16, 2011 6:57 PM

Sub burpees!

Comment #10 - Posted by: Josh at September 16, 2011 7:00 PM

Holy Crap, James!! 429!! Nice work.

Jennah, I have to agree with twentyniner that few things match the suck factor (anaerobic work) of rowing as well as burpees and the count is usually similar to calorie count scores.

Comment #11 - Posted by: Brett at September 16, 2011 7:01 PM

FGB As Rx'd 234 (PR is 259)

Comment #12 - Posted by: bingo at September 16, 2011 7:11 PM

The baby-faced killer, James Hobart with a score of 429! Great job, bro!

Comment #13 - Posted by: Pat Sherwood at September 16, 2011 8:00 PM

As Rx'd 267 (PR)

Comment #14 - Posted by: Geoff at Torii Beach at September 16, 2011 8:13 PM

cool, thanks everyone :)

Comment #15 - Posted by: jennah at September 16, 2011 8:35 PM

I love GRAMMAR!!!

Comment #16 - Posted by: Jason at September 16, 2011 8:51 PM

age 16 6'3 195lbs did workout as Rx'd 238 reps.

Comment #17 - Posted by: Cole at September 16, 2011 9:16 PM

I used to fear Crossfit workouts...a lot. I worried that my times wouldn't be fast enough or my loads heavy enough. Now I'm at peace, maybe because of my age, maybe experience, I don't know.

What I do know is that this race is a long one...and in the end, it's only with myself.

Tomorrow morning I will throw myself at FGB and post an honest score when I'm done. There's no fear anymore, I rest easy now.

It's a nice feeling and I just thought I would share it. Sleep tight and don't let the bed bugs bite :)

See you all tomorrow.

Comment #18 - Posted by: Playoff Beard at September 16, 2011 9:29 PM

Carl and Kelly are lame funny. Those naggers are really informative. Great video.

Comment #19 - Posted by: Julio at September 16, 2011 9:47 PM

Are the RX weights the same for women and men??

Comment #20 - Posted by: CFR at September 17, 2011 12:20 AM

It's been a long time since I posted on the main page. I've been caught up with running the affil, working the 'other' job and life in general. Just need to say thanks. Thanks for CF changing my life, and the life of my wife and children. Thanks for this effort to support the affiliates. We appreciate it. RicT...CrossFit PTC (Peachtree City, GA)

Comment #21 - Posted by: RicT at September 17, 2011 2:29 AM

Can anyone tell me an alternative for the wall ball please.
Thanks

Comment #22 - Posted by: Stuntman at September 17, 2011 2:55 AM

subs: thrusters w. 2x20lbs dumbbells for the wallball shots, sdhp w. 2x20lbs dumbbells for the rows (reps counted), 18" box jumps.

Total: 220 reps.

My biggest problem really is the breathing. How do you handle that? I mean, in strength workouts it's breathing out during the positive and breathing in during the negative phase of each movement. However, doing so many reps without pauses makes my breathing way faster and I don't have any system in it anymore. And in the beginning the movements are so fast that I don't think breathing along with that makes much sense...

Comment #23 - Posted by: Chris E at September 17, 2011 3:06 AM

WB: 33,30,26
SDHP: 23,22,17
Box Jump: 27,25,21
PP: 28,26,25
Row: 15,14,11

Total: 343


Comment #24 - Posted by: TomO/45/M/200 at September 17, 2011 3:24 AM

WB: 33,30,26
SDHP: 23,22,17
Box Jump: 27,25,21
PP: 28,26,25
Row: 15,14,11

Total: 343


Comment #25 - Posted by: TomO/45/M/200 at September 17, 2011 3:28 AM

205

way off PR, got ancy and did this at 1130pm in a dark garage gym...after a cocktail. This is one of the few potential problems with me having a garage gym.

Comment #26 - Posted by: Dave W at September 17, 2011 3:46 AM

Thanks

Comment #27 - Posted by: Stuntman at September 17, 2011 3:46 AM

Pretty cool picture

Comment #28 - Posted by: Matt DeMinico at September 17, 2011 4:47 AM

318 RX. In June I got a 271, what a difference! Can't wait to see how much improvement I have in the next few months... CrossFit rules!!!
Male 167lbs 5,10.

Comment #29 - Posted by: Jonny Thompson at September 17, 2011 4:50 AM

As rx'd
261reps

First time doing this... so its a PR :)

Comment #30 - Posted by: Jonesy Boy at September 17, 2011 5:03 AM

339. Had to use 15# ball and 18" box though.

Comment #31 - Posted by: Jonny Slick at September 17, 2011 5:04 AM

m/46/185

subbed 20LB db THRUSTER FOR WALL BALL

319

Comment #32 - Posted by: cosmo at September 17, 2011 5:33 AM

260. 25 rep PR in 6 months time.

Comment #33 - Posted by: Timmy at September 17, 2011 5:34 AM

Good morning!

Had a cool talk with Mrs. bingo on the way home from her first FGB. 192 using 35# and a 14# ball. Very proud of her. She felt her score would have been higher w/25# (and of course, she's correct), but that gave me an opportunity to talk about the concept of "work", a central tenet chez Crossfit.

Work as defined for Crossfit is Force (load) x Distance (how far you moved the load). To be picky one would have to measure, say, how far the wall ball moves from a squatting position up to the 10' height, or how far your center of mass moves from a standing position to full hip extension on the box, but for our purposes we can assume that those are a constant and remove them from the equation (it's you vs. you), and we are left with Load x Reps. Would Mrs. bingo have had a "better" result w/less weight?

10 reps of an SDHP using 35# would be 350 "work units", foot-lbs. In order to do the equivalent work with 25# Mrs. bingo would have had to do 16 reps (350/25). She certainly could have done more reps at 25#, but could she have done 60% more? Who knows! The important point is that as CrossFitters we are interested in the actual amount or WORK we do.

Think about this as you prepare for Fight Gone Bad today, and as you try to determine whether or not to scale the SDHP, WB, or PP. BTW, I like jumping PU (no negatives!) as a sub for the row if necessary. Think about it.

Comment #34 - Posted by: bingo at September 17, 2011 5:43 AM

* 291, subbing a 12 lb. ball (our 20 is busted). Previous FGB was 314, but that included short rests between exercises.
* Then 90 minutes Vinyasa yoga.

Comment #35 - Posted by: Alan H. in Kabul at September 17, 2011 5:44 AM

W/ Hydrolic rower (strokes):
WBS: 26, 24, 20
SDLHP: 17, 14, 13
Box J: 32, 37, 37
PP: 17, 17, 15
Strokes: 27, 23, 22

Total: 341

100120: 296

Comment #36 - Posted by: Espinosa m/26/5'11"/165 at September 17, 2011 6:08 AM

Playoff Beard- great post. I couldn't agree more.

Comment #37 - Posted by: Kevin C. (M/52/5'11"/172) at September 17, 2011 6:19 AM

263. Subbed 20lb dumbbell power cleans for the row. Scored 8 cal per round.

Comment #38 - Posted by: flashp at September 17, 2011 6:35 AM

Playoff beard - right on man!
Gonna try hit this one in the garage while a sick 11month old and wife nap. This will be the first FGB i am able to wince surgery, can't say I WILL PR, but damned sure am going to try my ass off!
A little hungover from Journey concert could mean I hit the chucket bucket, but such is WOD-life.

Comment #39 - Posted by: Steven Platek at September 17, 2011 6:38 AM

28/m/5'11"/185
As rx'd
121-98-92=311(PR I think)

Comment #40 - Posted by: justaman - liberty, sc at September 17, 2011 6:57 AM

302 As rx'd

Comment #41 - Posted by: fathertyme M/33/6'/165 at September 17, 2011 7:05 AM

As rxd
118
107
102
Total-327

Comment #42 - Posted by: Jonblaze at September 17, 2011 7:29 AM

FGB garage gym subs: 10 lb wall ball, burpees

Round 1: 95
Round 2: 95
Round 3: 82

Total: 272

Get some everybody!

Comment #43 - Posted by: Playoff Beard at September 17, 2011 7:39 AM

246

Comment #44 - Posted by: Casey at September 17, 2011 7:47 AM

299

Comment #45 - Posted by: Mike S. at September 17, 2011 7:56 AM

Need help from CrosFit HQ ASAP please. What is the "official" Women's rx'd for Fight Gone Bad in particular wall ball target height?

Thanks in advance,
Steve

Comment #46 - Posted by: Steve Shepherd at September 17, 2011 8:02 AM

32/M/5'9"/160
Round 1: 102
Round 2: 93
Round 3: 87

Total: 282
subbed 45lb push press instead of 75lb

I've done body weight crossfit stuff before but this is the last workout of my first week doing weighted stuff. I'm sore as hell, but feeling great!!

Comment #47 - Posted by: craig at September 17, 2011 8:09 AM

210 as rx'd... Not so happy with this score but a great workout and a lot of fun...

Comment #48 - Posted by: chance at September 17, 2011 8:13 AM

317.
Couldn't toss ball 10 ft in a low basement. Had to run on treadmill instead of rowing. Leave for OCS for the Navy in 3 weeks and trying to get in best shape possible. Thank you CF!

Comment #49 - Posted by: Christopher S. at September 17, 2011 8:24 AM

300

125-94-81 score by round. Started out feeling good then just hit the wall after 2nd round of SDHP's. Still a great workout. Anything in the 400's is super human! Wow!

m/37/6'1"/200

Comment #50 - Posted by: Rough Robbie at September 17, 2011 8:32 AM

334 (128; 110; 96) 40 lb Kettlebell SDHP subbed for rows and counted at 1 pt/rep. After a month of bad results it was like sweet revenge on my body and mind to post this score! Redemption at last! Thank you, CF!

Comment #51 - Posted by: Brian B. at September 17, 2011 8:40 AM

241, didn't have a row machine so we did shuttle runs. Worked pretty good

Comment #52 - Posted by: Jonathan at September 17, 2011 8:45 AM

Today is international Handstands Around the World Day. Immsurprised Crossfit isn't participating considering their affiliation with the United States Gymnastics Assoiation. Today at 12:00 noon central time, gymnastics clubs and individuals all over the world will be doing handstands at the exact same time to be counted towards the world record for the most simulaneous handstands in recognition of National Gymnastics Day. All Crossfit affliates should participate.

Comment #53 - Posted by: Daniel at September 17, 2011 8:46 AM

240, didn't have a rowing machine so we did shuttle runs instead. Worked pretty good

Comment #54 - Posted by: Jonathan at September 17, 2011 8:46 AM

235. Not a PR, but who cares! Great workout, even worthier causes.

Comment #55 - Posted by: Monica at September 17, 2011 8:53 AM

Sub'd 14lb med ball for 20lb wall ball cause I don't have a 20lb and sub'd a 24" Box Jump for the 20" everyting else as Rx'd

WB's: 30,24,25
SDHP: 17,15,15
Box Jumps: 18,20,21
PP: 18,15,17
Row:17,18,18

Total: 288

Comment #56 - Posted by: Fernando m/22/5'9/153 at September 17, 2011 8:55 AM

30/M/135

subbed burpees for rows

255

Comment #57 - Posted by: Eric E at September 17, 2011 8:57 AM

M/15/5'11/155
As Rx men's weight 331 reps. Did 290 in April. Thank you defenders of America! Im gonna be a Marine as soon as i can. Hoorah!

Comment #58 - Posted by: Sam at September 17, 2011 9:18 AM

405 Rx

Comment #59 - Posted by: Josh Mahon at September 17, 2011 9:23 AM

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time doing this.
@Sam, #52, it looks like we're on the same page man, Marine Corps all the way.

Comment #60 - Posted by: Edwards M/15/5'11/160 at September 17, 2011 9:32 AM

17 years old score of 309

Comment #61 - Posted by: Stuntman at September 17, 2011 9:46 AM

Wb: 27, 28, 31
sdhp: 15, 14, 15
bj: 18, 25, 35
pp: 10, 14, 11
c2: 10, 10, 15

roundscore: 80, 91, 107

Totalscore: 278

Comment #62 - Posted by: Sgt. Jon at September 17, 2011 9:47 AM

Total: 256

SDHP @ 53lbs.
Wall balls @ 14 lbs.
Push Press @ 55 lbs.

Comment #63 - Posted by: sasks at September 17, 2011 9:49 AM

WU (Fight Gone Bad)
Total - 235
WB 25/20/17=62
SDHP 22/15/13=50
BJ 16/15/12=43
PP 14/13/13=40
Row 14/11/15=40
Totals 91/74/70=235

Done at Triangle CF
M/50/193#/72"

Comment #64 - Posted by: RB at September 17, 2011 9:59 AM

Second year doing group FGB my score was 390 better than last year. We don't row but run on machine. Go get it guys!,

Comment #65 - Posted by: Prof. Cappi at September 17, 2011 10:02 AM

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time ever doing this.
@Sam, #52, it looks like we're on the same page man, Marine Corps all the way!

Comment #66 - Posted by: Edwards M/15/5'11/160 at September 17, 2011 10:02 AM

M/ 31/ 6'4/ 225lbs

345 as Rx'd.

Comment #67 - Posted by: Ryan B at September 17, 2011 10:07 AM

250

Quite a difference using the new HQ standard for Box Jump with hip all the way open before leaving the box. My score fell by 54 reps. 43 of them from my Box Jump's.

Comment #68 - Posted by: Jim D. 50/m/160/5'11" at September 17, 2011 10:15 AM

289 Rx

Comment #69 - Posted by: Joseph Hamblen at September 17, 2011 10:16 AM

M/ 21/ 5'8/ 170lbs
Subbed 9lb volley ball for wall ball, felt like that would be better then thruster since there already was push press.
Final= 309

Comment #70 - Posted by: Josh at September 17, 2011 10:17 AM

334 as Rx'd

Wall Balls: 30, 25, 22
Sumo's: 23, 20, 17
Box Jumps: 33, 30, 26
Push Press: 25, 15, 15
Row: 17, 17, 19

91 rep PR, and would have had more if I didn't suck at push presses.

Comment #71 - Posted by: Shane Jensen@Crossfit Rehoboth (24/5'11"/185) at September 17, 2011 10:22 AM

I am in Afghanistan and did FGB today minus the wall ball and a rower so wall balls were thrusters with a bar and rows were a 35lb KB. LT Kunkel 316 SSG Massie 302 SGT Chaisson and SGT Rod 302.

Comment #72 - Posted by: SSG Massie at September 17, 2011 10:39 AM

302 w/ 26" box and burpees for row

Comment #73 - Posted by: Jetté 42/M/5'11"/170 at September 17, 2011 10:44 AM

348. First time

Comment #74 - Posted by: Oaks at September 17, 2011 10:44 AM

First time doing this Rx'd
First round was way better than 2 and 3. Went to hard on the first row and that killed me.

WB-28, 18, 18
Sdhp- 20, 14, 14
Box J 19, 19, 17
Push press 18, 12, 9
Row 20,14,14

Rd totals 105,77,72

Score: 254

Comment #75 - Posted by: flyman/m/43/206/6' at September 17, 2011 10:50 AM

383 want 400. maybe jn 2012

Comment #76 - Posted by: patrick skinner at September 17, 2011 10:54 AM

As rx'd:

99, 105, 109
Total: 315

Comment #77 - Posted by: TonyV at September 17, 2011 10:56 AM

As RX
333 thats a PR by 76 reps from last time. Once a year is all i wanna do this one. Next year i want another 76

Comment #78 - Posted by: Mike D 28/6'/190 at September 17, 2011 10:58 AM

407 RX'd... First time, 5 months of crossfit, 18 years old.

Comment #79 - Posted by: Matt Haynes at September 17, 2011 10:58 AM

Rx 336

Compare to:
100713 - 293 (at Pensacola CrossFit - First time with Rower)

090329
Wall Ball: 25, 25, 19 = 69
SDHP: 21, 21, 14 = 55
Box Jump: 33, 25, 22 = 80
Push Press: 23, 16, 13 = 52
Burpees: 14, 15, 14 = 43
Total = 299

080625
Wall Ball: 30, 20, 15 = 65
SDHP: 20, 13, 13 = 46
Box Jump: 32, 30, 25 = 85
Push Press: 21, 16, 16 = 53
Burpees: 10, 10, 10 = 30
Total = 281

070721
Wall Ball: 30, 24, 19 = 73
SDHP: 24, 19, 14 = 57
Box Jump: 36, 32, 29 = 97
Push Press: 17, 15, 15 = 47
Burpees: 16, 11, 12 = 39
Total = 313

Comment #80 - Posted by: B. Rhaly at September 17, 2011 11:00 AM

202

53# SDLHP & Push press. 16# wall ball. Nine weeks status post C-section, not too shabby IMHO.

Comment #81 - Posted by: Julie at September 17, 2011 11:02 AM

First FGB, went out too fast and dropped off big time:

Wall balls: 32, 18, 18
Sumos: 25, 14, 13
Box Jumps: 22, 16, 14
Push press: 16, 10, 10
Burpees: 13, 10, 8

Rounds: 108, 68, 63

239 total. Better pace next time.

Comment #82 - Posted by: CF M/41/6'4"/195 at September 17, 2011 11:03 AM

174
This was my first RX workout, (no modifications), the slowest at my box, but as my coach said, "you are on the board. you did it, look at all those still in bed"

Comment #83 - Posted by: Amish Animal at September 17, 2011 11:03 AM

Was not expecting much out of myself this morning. Went to a concert last night and ate junk and drank loads, but....

Score: 353 - new PR by 35 points!

Last time I did FGB I did it one armed because it was close after surgery. So I was stoked to hit this with two (relatively) good arms , and to PR!

Comment #84 - Posted by: Steven Platek at September 17, 2011 11:11 AM

FGB Score at RX: 442
CrossFit Portchester

Comment #85 - Posted by: Jamie Kuebler at September 17, 2011 11:15 AM

m/33/180

Rx 397 (didn't know how close I was to 400, next time)

Comment #86 - Posted by: Gus Harley at September 17, 2011 11:16 AM

Anyone from Ontario, Canada going to the Oct. 21-22 westside cert from the Toronto area looking to ride/hotel share?

Comment #87 - Posted by: Chris L at September 17, 2011 11:28 AM

M/ 20/6'/170

436

freaking killer workout

Comment #88 - Posted by: Ian McG at September 17, 2011 11:58 AM

328 - another notch upward

Comment #89 - Posted by: TRN III at September 17, 2011 12:01 PM

This cracks me up bc I picked this on Thursday night to be my 1st crossfit workout. I did it yesterday and I seriously thought I was going to die. I'm a personal trainer and I'm in good shape: 6'/165#/6% body fat. 106/84/84 was my split for a total of 274. I did it in the order that they showed on the video posted in the archives on here so it was rowing, wall ball, sdhp, push press, box jumps. Push presses were by far the hardest and I might have done better with the order prescribed today. Rowing last definitely would have helped bc I was only getting 9-10 calories on it at the top anyway. Great workout and I look forward to continuing crossfit. I have a LOT to learn, but I'm excited about this being the next step in the evolution of my fitness.

Comment #90 - Posted by: Pete Easterly at September 17, 2011 12:12 PM

224

Comment #91 - Posted by: Latham at September 17, 2011 12:16 PM

289 - Rx. Killer WOD.

Comment #92 - Posted by: Joseph Hamblen at September 17, 2011 12:20 PM

272, burpees for rows

Comment #93 - Posted by: Jerrod C at September 17, 2011 12:31 PM

rx, 322
19pt pr :)

Comment #94 - Posted by: Andy at September 17, 2011 12:41 PM

way to go pete, welcome aboard!

Comment #95 - Posted by: Andy at September 17, 2011 12:42 PM

333 reps for a PR! Second time doing FGB. I did it two weeks ago and did 290. 14lb on the Wall ball and 55lb on SDHP & PushPress.

Comment #96 - Posted by: Haley at September 17, 2011 12:43 PM

Modified for me with garage gym subs
Three rounds of:
Wall-ball, 20 pound ball,
Power clean, 75 pounds
Step ups, 20" box
Push-press, 75 pounds
Sumo deadlift high pull, 20 kilo Kettlebell
263
M/53/72"/210

Comment #97 - Posted by: Pete In Sun City at September 17, 2011 12:46 PM

256


m/55/5'10"/182

Comment #98 - Posted by: deparko at September 17, 2011 12:48 PM

430

Comment #99 - Posted by: Jdisch at September 17, 2011 12:49 PM

2011-09-17: 252 Rx'd.
2011-04-10: 183 (95#TM9 no cal)
2010-09-25: 176 (2nds,TM no cal)
2010-07-13: 244 (79#,TM no cal)
2010-01-17: 214 (14",Rower no cal)
2009-08-04: 257 (8#,14”, Rower no cal)


Comment #100 - Posted by: gs at September 17, 2011 1:17 PM

"Allow myself to introduce......myself." That's the correct usage, right?

Comment #101 - Posted by: ediddy at September 17, 2011 1:18 PM

Hey Pete Easterly! Well done on your first FGB

Welcome aboard. Fasten your seatbelt.

Comment #102 - Posted by: bingo at September 17, 2011 1:22 PM

Awesome picture.

Comment #103 - Posted by: Calgary Newfie at September 17, 2011 1:27 PM

M/51/153/1-1-06

Not much left after FGB yesterday.

5 RFT
185# DL x 5
15 DU

6:08

Planned 225# but ran up against high gravity day.

Comment #104 - Posted by: bingo at September 17, 2011 1:30 PM

"Fight Gone Bad!"
Round 1: Round 2: Round 3:
Wallball: 25 25 26
SDLHP: 18 18 17
Box Jump: 18 20 18
Push Press: 20 20 18
Rowing: 11 13 12

Totals: 92 96 91

Score: 279 as Rx'd (New PR!!! my last "Fight Gone Bad" score of 255 was on 4/9/2011)

M/30/210/77"

Comment #105 - Posted by: Broomstick at September 17, 2011 1:37 PM

Today marked the day that our Battalion lost a fine group of 7 soldiers in a helicopter crash overseas, "Red River 44", on Sept.17, 2008. So FGB will be something I look forward to every year to Honor them.

RX'D 254 (first time doing this)

Comment #106 - Posted by: CW2 Thomas Adame at September 17, 2011 1:56 PM

F/42/5'3"/135#

FGB total score of 229....

Weight scaled to 55#

Wallball: 20 17 18
SDHP: 20 17 15
BoxJ: 18 18 18
PushP: 15 12 12
Row(cal): 11 9 9

This is my favorite work out!

I did better than last time & do think I could have done MUCH better this time now that I can see where I can push harder ....

I'm starting to figure out where the outer edges are.....

Comment #107 - Posted by: Nessa 42//5'3"/135# at September 17, 2011 1:58 PM

309 previous record was 270. CrossFit Riot @ Crossfit Insanity in Irvine, CA.

Comment #108 - Posted by: RickyC at September 17, 2011 2:02 PM

w/u - 2x100m spring/jog, 10x(push, scap push, BE, dip), 5xGHD situp, 5x(35su, 250mrow) = 9:20

w/o - FGB 221, not my best but glad to finish in honor of the fallen.

c/d - mobwods for hips, glute bridges, clams

Comment #109 - Posted by: matt h - 49 179 3-9-11 at September 17, 2011 2:08 PM

Started on row...

WB: 23, 19, 15
SDHP: 31, 23, 18
Box Jump: 39, 29, 24
PP: 30, 21, 23
Row: 22, 15, 11

Total: 343


Comment #110 - Posted by: Will C. at September 17, 2011 2:11 PM

Subbed 10 lb ball (never even seen a 20 lb ball outside of xfit vids) and 80 lbs for sdhp and push press.

233

Comment #111 - Posted by: Kam M/21/6'/200 at September 17, 2011 2:13 PM

Subbed 10 lb ball (never even seen a 20 lb ball outside of xfit vids) and 80 lbs for sdhp and push press.

233

Comment #112 - Posted by: Kam M/21/6'/200 at September 17, 2011 2:13 PM

M/25/5'8"/143

Wallball (#15 ball)
SDHP (#75)
Box Jumps (18" Box)
PP (#75)
Row (Set to 7/10 resistance)

328

Would have been better if I hadn't stayed up to watch the full Ire-Aus match last night...

Comment #113 - Posted by: Chris at September 17, 2011 2:21 PM

359 as rx'd

Comment #114 - Posted by: Matthew Lawrence at September 17, 2011 2:25 PM

27/F

Rxed, had to run for calories instead of row. No rower. =(

Wall ball: 38/38/37
Sumo:20/16/16
Box jump: 36/32/26
PP: 18/18/18
Run: 14/14/14

TOTAL: 355 PR

Comment #115 - Posted by: Jessa Beach at September 17, 2011 2:34 PM

277 as rx'd

Comment #116 - Posted by: jaymck M/43/6'1"/180 at September 17, 2011 2:42 PM

female 33.
266 as RX.!!

Comment #117 - Posted by: april at September 17, 2011 2:47 PM

195 RX

Comment #118 - Posted by: Andrew Reasoner at September 17, 2011 2:55 PM

as rx'd except sub'd burpees for rows. 1 burp = 1 cal. my rower doesn't have cals

score 317
wb= 29,21,18
sdhp=27,18,18
box= 29,20,27
pp= 26,23,23
burp=12,12,13

Comment #119 - Posted by: b hirt at September 17, 2011 2:58 PM

as rx'd except sub'd burpees for rows. 1 burp = 1 cal. my rower doesn't have cals

score 317
wb= 29,21,18
sdhp=27,18,18
box= 29,20,27
pp= 26,23,23
burp=12,12,13

Comment #120 - Posted by: b hirt at September 17, 2011 3:00 PM

25/m/5'11"/198#

Wallball 32/28/28
SDHP 22/20/18
Box Jump 25/25/24
Push Press 30/30/30
Row 22/21/22

Total 377 as rx'd.

Comment #121 - Posted by: Jon Griffith at September 17, 2011 3:02 PM

40M/5'10"/172#

W/U: BS, 3x5 at 195-225-255.

Scaled-up: 82 + 67 + 66 = 215.

C/D: skipped.

14th time doing this WOD, second time scaling it up. Done wearing a 20# vest; 135# SDHP; 24" box; 135# PP. PR as Rx is 391. So I'm happy with this score.

Comment #122 - Posted by: rjf (Since 07-20-07. WOD no. 1141) at September 17, 2011 3:04 PM

#65 sdhp and push press
#16 wall balls

score 277

25 male 170lbs

Comment #123 - Posted by: max at September 17, 2011 3:10 PM

24/m/5'9"/176

399

Comment #124 - Posted by: Jameson at September 17, 2011 3:12 PM

303 tied pr

Comment #125 - Posted by: controlfreak at September 17, 2011 3:12 PM

309 (pr)

Milestone

Time for a little history lesson

Throughout my high school career I had always played sports. I went through my entire life without injury. Then, on the last play of the final round of my last basketball tournament (that mattered) I broke my foot after landing from a lay-up.

During my 6 weeks of hobbling around, I knew that when I was healed I would train hard and take advantage of the health that I had taken for granted before then.

However, transitioning from player to coach during my first year out of college quickly distracted me. The little exercise I did was limited to the practices I sparingly took part in as football and basketball coach.

During the final month of my team's basketball season, I was out late in Cocoa Village's park.
There was an individual doing some sort of exercise that seemed strange to me at the time. He quickly walked over and started talking to me about this "CrossFit" thing. It turned out that he was a fire-fighter. He explained how he was in the best shape of his life, and his body also looked better as a result. He invited me to do some pull-ups with him. He explained that I didn't have to do strict pull-ups and to use whatever muscles I wanted to get my chin above the bar. Since I was a knuckle head from the gym during my high school years, I frowned upon the idea of swinging while doing a pull-up. He told me I had to do 20 pull-ups and some other activities. I explained I would never complete the workout at this pace (since I refused to do this "kipping" pull-up). Shortly thereafter, I concluded that this was silly and went on about my night.

That was over 3 and a half years ago.

Shortly after I went and looked at the CrossFit website to give it a look-see out of interest. After reading through some of workouts and such, I decided that this was actually a legitimate training program (funny how a little bit of knowledge can change someone's viewpoint on fitness).

About a week later I was invited to a Marine workout by some of my friends. My local CrossFit gym Harbor City CrossFit of Melbourne, FL was hosting "Fight Gone Bad!" for the recent Marine recruits to participate in. I quickly explained to the recruiter that these other people didn't know what they were getting themselves into. I tried to sound cool because I had read up a little on this "CrossFit" thing. However, I didn't know what I was getting myself into either.

I recall the Marine Force Recon CrossFit trainer explaining that a score of 300 seemed like a long shot but was definitely achievable. I soon engaged in my first CrossFit WOD. After 17 minutes of a brutal WOD, my score was in the low 200's, and I though to myself that if someone could really hit 300 and above, they must be a great athlete. I walked away from my first WOD feeling more sore than I ever had before in my life.

After I left that day, I thought to myself that it would be amazing someday when I had time to get in shape and be one of those great athletes. Later that day, I would forget about CrossFit and exercise altogether for some months.

During my work at Marble Slab Ice Cream, I noticed pain in my foot in the same area that my foot had broken in my last basketball game. All the thoughts of being incapacitated and couch ridden soon flooded back. I figured that if I chose to exercise I could build up strength in my foot and avoid any possibility of an injury due to lack of exercise. If only I had enough time.

After that though, I slapped myself and said "Enough time?!". When am I ever going to have more time right now when I am not married, in college, and have a part time job. My real excuse was that I didn't feel like doing the work.

I finally motivated myself and remembered that CrossFit thing. I saw the work-out for several sets of 800 meters and told myself that I was going to ace that workout since I still saw myself as a "decent" athlete. I then began my first home WOD and ended up walking several of the 800 meters. I soon realized how out of shape I actually was.

I did workouts as I could on an off for the next year or so and found the constantly varied aspect of CrossFit to strongly appeal to myself.

Then, the true work began and CrossFit became a daily routine.

Daily milestone would be reached. 3 and half years later I think I'll list a couple of my achievements:

Went from 12 to 41 max pull-ups

100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats went from over 40 minutes and scaled to under 20 minutes as Rx'd

Max squat from 200's to 340
Max dead-lift from 200's to 325
Should press from 125 to 150

Implementation of CrossFit in both the football and basketball teams I coach.

Many others to follow.

Then finally today I realized how far I had come by reaching that illusive 300 that I had thought a "great athlete" would be able to reach.

As I sit here with my blue CrossFit shirt on, I realize that I am not a "great" athlete, but rather one that is committed to this phenomenal system and the results have been reaped. As I've grown, my view of a great athlete shifts daily, and I'm still trying to reach that constantly moving goal.

Through out this time, everyone's posts have motivated me to push hard at every WOD, even the one's where I didn't feel like going out that day, to the ones like yesterday where I had a doughnut before the WOD and feel like chucking my jump rope across the yard due to my inability to string more than 12 double-unders together. However, its a learning process, and I enjoy every second of it.

Thanks to everyone I've mentioned in the past that have motivated me, and even those I haven't mentioned. Also, thanks to coach and staff for providing an amazing system that has provided me with fitness that I would have never thought possible.


22/m/5'11"/171

Comment #126 - Posted by: Logan S at September 17, 2011 3:19 PM

M/29/175
Gym didn't have 20 Lb so had to sub for 12 Lb ball and used 70 Lb weight for a total score of 402

Comment #127 - Posted by: Lukious at September 17, 2011 3:21 PM

M/25/164

Rd 1 = 141
Rd 2 = 118
Rd 3 = 90

Total = 349 (PR)

Comment #128 - Posted by: Yessuh at September 17, 2011 3:23 PM

M/21/173
117
98
105

320 PR!!

Comment #129 - Posted by: Jon N at September 17, 2011 3:40 PM

238

Comment #130 - Posted by: J.P. at September 17, 2011 3:40 PM

M/31/173/5'9"

296 new pr

Comment #131 - Posted by: Mark at September 17, 2011 3:50 PM

M/31/173/5'9"

New pr

296

Comment #132 - Posted by: Mark at September 17, 2011 4:04 PM

302 rx, pr

previous was 291, finally over 300

Comment #133 - Posted by: Raph at September 17, 2011 4:28 PM

298 rx

Comment #134 - Posted by: gb 44/m/71"/185# at September 17, 2011 4:50 PM

that was fun.... 290

Comment #135 - Posted by: frank at September 17, 2011 4:53 PM

@#12 bingo - way to go on the fgb PR.

@#18 playoff beard - best name on the board; and kudos on the used-to-fear-now-I'm-at-peace idea -- long haul it is for many of us

Comment #136 - Posted by: matt h - 49 180 3-9-11 at September 17, 2011 4:55 PM

214 - 15 lb. ball

Comment #137 - Posted by: skindiesel / M / 48 / 190 / 5’9 at September 17, 2011 5:00 PM

214 - 15 lb. ball

Comment #138 - Posted by: skindiesel / M / 48 / 190 / 5’9 at September 17, 2011 5:02 PM

Warmup: 10-9-8-7....1 Air Squats with a 40m run between sets.

Work: Front Squats 100# sand bag.
6 FS, 15 yard lunge
7 FS, 30 yard lunge
8 FS, 45 yard lunge
9 FS, 60 yard lunge
10 FS, 75 yard lunge

Cool Down: Sprint 75 yards, walk back, five rounds

Comment #139 - Posted by: Jack B. at September 17, 2011 5:10 PM

Done at 9am by myself. Had to get it in early before heading to CF Markham to watch my girlfriend compete!

449 Rx (PR)

Rounds - 167,141,141

Comment #140 - Posted by: jay rhodes at September 17, 2011 5:10 PM

male 39 5'9 165

215 rx

loved it..but hated the wall balls....aargh!!!!

Comment #141 - Posted by: Adam Walker at September 17, 2011 5:13 PM

Co-Hosted (PUMP CrossFit & Performance) and CrossFit Lindy (Dan Tyminski) FGB6.

Got 451...1st time ever. Pretty psyched.

SP

Comment #142 - Posted by: Scott Paltos at September 17, 2011 5:14 PM

Rounds: 122, 109, 107= 338
Subbed 25# DB thrusters for wall balls.
First time doing this.
@Sam, #52, it looks like we're on the same page, Marine Corps all the way!

Comment #143 - Posted by: Edwards M/15/5'11/160 at September 17, 2011 5:24 PM

283 (PR)

Comment #144 - Posted by: Michael at September 17, 2011 5:25 PM

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

Comment #145 - Posted by: sean snyder at September 17, 2011 5:33 PM

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

Comment #146 - Posted by: sean snyder at September 17, 2011 5:35 PM

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

Comment #147 - Posted by: sean snyder at September 17, 2011 5:37 PM

we subbed 10 pound wall ball and burpees for the rows:

lorie - 175
sean - 200

Comment #148 - Posted by: sean snyder at September 17, 2011 5:38 PM

314 (PR)

Subbed 20lb dumbell thrusters for WB, otherwise as Rx. Improved from 303 last time. Rounds were 120, 102, 92.

Comment #149 - Posted by: Sheldon N (M/34/6'/183) at September 17, 2011 5:40 PM

420 Rx new PR, previous was 408. FGB is a great benchmark. This was the 5th time doing the WOD.

Comment #150 - Posted by: Paytonious at September 17, 2011 6:13 PM

Three rounds of:
Wall-ball, 14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
SDHP, Reps

294

Will do burpees next time.

Comment #151 - Posted by: Sinal M/32/5'9"/221 at September 17, 2011 6:14 PM

WB 85
SDHP 64
BoxJump 81
PP 67
Row 26

Total 323

Comment #152 - Posted by: snavec at September 17, 2011 6:44 PM

413 as rx'd

Comment #153 - Posted by: Jon Lyon (M/29/6'6"/230) at September 17, 2011 6:55 PM

45lb Thruster: 27,24,20
75lb SDHP: 16,13,13
20" Box Jump: 18,10,8
75lb Push Press: 15,15,12
45lb SDHP: 27,16,16

Totals: 71,42,36,42,59 = 250

This is a 32 point drop from last time. Guess it shows that I haven't been working out as much recently.

Comment #154 - Posted by: Alton 32yo/5'11"/175lbs at September 17, 2011 7:08 PM

366 as rxd
Hungry for a 400 score now I hate wall balls

Comment #155 - Posted by: Kyle (CF Flec) at September 17, 2011 7:22 PM

340 Rx'd...

* disappointed.

Comment #156 - Posted by: MarcusG 30 5'9" 155# at September 17, 2011 7:23 PM

Jimmy: 333
Amber: 216
Vincent: 267 (ish)
Enoc: 303
Ryan: 352 (PR)
Great job guys!

Comment #157 - Posted by: Ryan M/33/5'10"/180 www.strongpointcrossfit.com at September 17, 2011 8:21 PM

m/39/6/190ish
As Rx'd
269 (PR but not by much. 251 was my last)

f/29/501/140ish
As Rx'd (that is with 75#)
151 (PR at this weight. Last time she used 45# and got 219)


Comment #158 - Posted by: Jeremy A. Olive at September 17, 2011 8:23 PM

This was my 3rd CF workout ever. I am 41/M/5'10" and 300lbs so well out of shape :D used a 22lb homemade ball for WB shots and don't have a bar so used a 20kg (44lb I think) KB instead for the high pull DL's and same KB for push presses. Also only used a 16" jump as that was the height of 2 concrete blocks and I am too damn fat to use a stack of 3 blocks :D for a total of 226. Totally wiped me out and kids asked me if I was ok as I lay on the floor :D Can't wait to see what my score is next time.

Comment #159 - Posted by: Adrian P at September 17, 2011 8:55 PM

Wall ball: 31 28 21 (sub.:7.5 ft. height, not 10)
Deadlift-high pull: 20 18 18 (sub.: 2x30# dumbells)
Box jump: 40 45 42 (sub 18" box)
Push press: 18 21 22 (sub.: 2x30# dumbells)
Row: 13 13 14 (# of calories)

M / 48 / 68.5" / 150#

TOTAL = 364, compared to 9/25/2010's score of 285
(28% increase...YEAH!!!)

Comment #160 - Posted by: Scott Chlebove at September 17, 2011 9:37 PM

434 as rxd

Comment #161 - Posted by: Wes at September 17, 2011 9:51 PM

267 - subbed burpees for row

Comment #162 - Posted by: Derek at September 17, 2011 10:18 PM

267 - subbed burpees for row

Comment #163 - Posted by: Derek at September 17, 2011 10:19 PM

FGB as RXd

R1: 126
R2: 96
R3: 95
Total: 317 Decreased by 69 from 13JUL10, still working on getting back in shape from ranger school!

Comment #164 - Posted by: Eric- Clint, TX at September 17, 2011 10:26 PM

Been 2 years since I have done this workout

406 total reps and 10:00 of laying down afterwards...

Comment #165 - Posted by: Billy at September 17, 2011 10:28 PM

283 rxd pr

disappointed. was hoping to break 300.

Comment #166 - Posted by: aermio m/33/5'7"/150 at September 17, 2011 10:53 PM

25/M/200/6'4"

350 rxd

Comment #167 - Posted by: Dale at September 18, 2011 12:36 AM

270

Had to sub a 12# ball because globo gym didn't have anything bigger. Also subbed a 24" box.

Great workout though.

Comment #168 - Posted by: Rob at September 18, 2011 12:40 AM

249. Terrible. Smoked round 1...then, well you know the rest of story

Comment #169 - Posted by: Quattlebaum, Jeff at September 18, 2011 1:01 AM

43/m/176cm/73kg

Subbed dumbell thrusters, 20# each, for wallball
18 inch box

rd1: 123 (33, 25, 32, 20, 13 (last time 125)
rd2: 108 (28, 20, 30, 18, 12 (last time 110)
rd3: 102 (24, 20, 30, 16, 12 (last time 108)

total: 333 (last time 343 PR)

Wasn't able to suffer hard enough today for a new PR. Lost 15 points on the PP. Faster box jumps saved my score.

Comment #170 - Posted by: Memuc at September 18, 2011 2:16 AM

1st time FGB - 287 as rx'd. Big thanks to Chris and the other trainers at Crossfit Kennesaw for helping me get this far.

Comment #171 - Posted by: EJ at September 18, 2011 6:15 AM

30/m/6'/194
275
Row 20 17 17
WB 26 26 25
SDHP 24 16 15
BJ 20 17 15
PP 16 15 20

Last year I got 296, next year I want 400

Comment #172 - Posted by: Aaron Varcasio at September 18, 2011 6:29 AM

m/40/76/210

Switched it up a bit to 20 reps of each for time, 3 rounds, 1min rest between. Work time:

4:25
4:30
5:01

Comment #173 - Posted by: Chas at September 18, 2011 7:03 AM

First FGB 07/01/2011 Score: 193rx
Second FGB 09/17/2011 Score: 231rx

Increased work capacity across broad time & modal domains CrossFit

Male 33
Weight 160
Height 5 8'

Comment #174 - Posted by: Scott Alsabrook at September 18, 2011 7:34 AM

Score-256

Sub 70 LB SDHP, and 24" Box
WB- 27, 22, 15
SDHP- 25, 20, 15
Box- 18, 15, 15
PP- 15, 14, 15
Row- 20, 18, 17

T- 105, 89, 62

M/37/5'8"/180(and shrinking!)/Egypt

Comment #175 - Posted by: Vern H at September 18, 2011 7:59 AM

Apparently I can't add... It should be 271...

Vern

Comment #176 - Posted by: Vern H at September 18, 2011 8:02 AM

subbed 25# Med Ball
60# KB Swings for row

125
107
101

333

Comment #177 - Posted by: ferb44 180# at September 18, 2011 8:17 AM

M/42/6'3"/262#
Done @ Halvy's Garage Gym

22# wallball
21" step ups on 3rd garage step
Sub 50# dbell swings for row

288

Comment #178 - Posted by: Halvy51 at September 18, 2011 8:50 AM

Paul: 409 (previous pr 352)
Gunnar: 362 (previous pr 342)
Jen: 314 (previous pr 240)
Chris: 264 (previous 261)
Brendan: 189

Comment #179 - Posted by: jenniferw at September 18, 2011 9:07 AM

391 as rx'd. Next time over 400!

Comment #180 - Posted by: Kurt at September 18, 2011 9:46 AM

subbed 25# db thrusters for wall balls

258

Comment #181 - Posted by: JFA at September 18, 2011 9:46 AM

First FGB! I scored 256. Been CF since June. Ex-smoker for over a year now. though I still indulge in snuff, which isn't any better for me. But my lungs don't feel as bad...256!

Comment #182 - Posted by: Jameson at September 18, 2011 9:47 AM

M/35/5'8"/195

R1: 114
R2: 115
R3: 83

Slipped off the box jump and hit my shin on the box in the 3 round, now have a dent in my shin. Would have been a PR, hope its better tomorrow.

Comment #183 - Posted by: joshua at September 18, 2011 12:10 PM

286 as rx'd.

Comment #184 - Posted by: Jeff A. at September 18, 2011 12:15 PM

M/33/6'3"/200
320
Prev:
332
336 (PR)
331

Comment #185 - Posted by: Ben S at September 18, 2011 1:01 PM

WU: Power SNx3: 135-165-195

FGB: 386 (PR)
WB 31 27 23
SDHP 32 22 14
BJ 40 30 27
PP 36 26 29
Row 17 16 16
156 121 109

then HSN+OHSx3+SN-135-135-155-175
then C2B PU x 25
then Lat pulldowns 3x10 at globo

still can't figure out pacing on FGB...

Comment #186 - Posted by: brian p m/34/5'8-1/2"/173 at September 18, 2011 1:06 PM

249

Comment #187 - Posted by: bwk5015 at September 18, 2011 1:56 PM

112 - 105 - 107 = 324

Comment #188 - Posted by: SB at September 18, 2011 2:19 PM

249

Middle round was pathetic - got to fix that!

Comment #189 - Posted by: Saam at September 18, 2011 2:20 PM

As rx'd:

259

3rd time doing FGB and off PR by a bunch, but this one was my most honest by far. No substitutions, and kept the clock running instead of resetting a minute timer for every exercise. This alone killed my row scores, since it's a 20 second transition and I had a tendency to cheat it and feel justified. Not anymore.

I was nervous all week waiting for this workout. How silly! What was I scared of? I need to find that zen place Playoff Beard is talking about and release the obsession with numbers. I work as hard as I can every day and am always improving, and that should be enough.

Comment #190 - Posted by: rb (M/34/5'8"/155) at September 18, 2011 2:22 PM

18/m/6'/220
As rxd
379

Comment #191 - Posted by: Matias grande at September 18, 2011 3:01 PM

367 Pr by 4

Comment #192 - Posted by: soccerman/CrossFitRenaissance/6'/192 at September 18, 2011 3:15 PM

367 pr by 4

Comment #193 - Posted by: soccerman/CrossFitRenaissance/6'/192 at September 18, 2011 3:16 PM

278; subbed burpees for rows

Comment #194 - Posted by: DougR at September 18, 2011 3:43 PM

M/16/6'0''/167
394

Comment #195 - Posted by: Samuel at September 18, 2011 4:54 PM

232

Comment #196 - Posted by: myles456 at September 18, 2011 5:29 PM

FGB- Rx'd 226 (PR) by 15

Comment #197 - Posted by: Karen at September 18, 2011 5:36 PM

wbs 25,23,16
75lb sdlhp 16,11,10
bj 20,13,14
24" pp 20,13,14
35lb kb sdlhp 20,15,16 = 230

45lb plate thruster 24,18,15
45lb sdlhp 20,15,13
24" bj 17,14,17
45lb sdlhp 15,16,17 = 201 at home. 7/13/10

wb 25,20,16
sdl 18,11,10
bj 21,15,12
pp 10,11,8
r 12,9,10 = 208--tasted blood. 6/25/08

wb 32,20,17
sdl 17,10,9
bj 21,15,15
pp 11,9,9
r 12,12,13=222--w/ mild cold...3/20/08

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

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

1k run wu 4:55. duct tape broke on homemade wallball.

Comment #198 - Posted by: kevin o at September 18, 2011 5:48 PM

modified quite a bit for equipment (raining outside)
3 rounds of 1 minute each with 1 minute rest between rounds:
overhead squate 20 lb
SDHP 85 lb
box jump 20"
push press 85
pullup
--------
OHS 30,30,30
SDHP 15,12,12
box 20,20,12
PP 15,15,15
PU 15,12,12

Comment #199 - Posted by: cort at September 18, 2011 6:21 PM

m/42/6'0"/188

sub'd 12" box

285

Comment #200 - Posted by: Jeff H at September 18, 2011 8:39 PM

Fight Gone Bad subbed:

30kg Thrusters
30kg SDHP
Box Jumps
30kg Push Press
24kg Kettlebell Swings

227

Comment #201 - Posted by: Joshua Maher at September 19, 2011 3:58 AM

warm-up
pull-up 1x10
dip 1x5
squat 1x10
crunch 1x45
push-up 1x10
back extension 1x15
points - 230

Comment #202 - Posted by: AB at September 19, 2011 4:04 AM

alterned the wod no wall no ball no rowing machine.

Thruster 10kg 50,35,25
Sumodead 35kg 20,15,12
dubbleunder 45,40,30
pushpress 35kg 20,14,12
Row 30kg 50,42,38

Comment #203 - Posted by: Jonni at September 19, 2011 4:55 AM

396 as rx'd

Comment #204 - Posted by: Daniel M/26/69kg at September 19, 2011 6:19 AM

first time doing FGB...didn't have a great day...5'8, 195#...as RXed...score 199

Comment #205 - Posted by: Art at September 19, 2011 6:33 AM

Last spring: 233 after 1.5 months of Crossfit.
Saturday: 294
A 61 rep jump. When my partner counting told me, I was elated.

I want to thank goCrossfit in Paducah for helping me get this far, now it's time to push farther!

Also, Crossfit So Ill for letting me participate in their great FGB6 event Saturday! I miss So Ill home!

Comment #206 - Posted by: Jacob Hayes at September 19, 2011 8:33 AM

did this two days behind=
as rx'd 321 PR
M/68'/179/29

Comment #207 - Posted by: War at September 19, 2011 8:57 AM

411 rx'd

Comment #208 - Posted by: GSS BK at September 19, 2011 9:04 AM

Ugh, lost count. Around 250 rx'd.

Comment #209 - Posted by: Norg at September 19, 2011 10:18 AM

273. Old PR was 255. I took about a 3 month break over the summer and have been back for about a month now. So I am happy I have a new PR, but not happy with my score. I want 300.

Comment #210 - Posted by: chaun/m/22/200 at September 19, 2011 10:36 AM

105 + 109 + 111 = 325

Comment #211 - Posted by: Eli at September 19, 2011 10:48 AM

20lb dumbbell thrusters for wall ball
18 inch box
burpees for row

201

3 years ago: 175

m.38.153

Comment #212 - Posted by: brett_from_wylie at September 19, 2011 11:56 AM

MK:

24m/190/5'10"

With a 25lb vest, 3 rounds
Without vest and 95lb instead of 115, 1 round

52lb KB Swing 25-14-10-14
115lb SDHP 10-6-6-9
Air Squats 35-21-17-23
115lb Push Press 10-6-6-10
Pullups 12-10-8-12
115lb Clean 7-5-5-6
Muscle Ups 0-0-0-0 (one attempt each time)
Row (cal) 16-13-13-14

Total 115-75-65-88 = 343 (255+BW round)

85.75 reps/round

Comment #213 - Posted by: Derek at September 19, 2011 12:36 PM

88, 88, 91 = 267

as rx'd, except we can't really do wall ball shots here at the work gym (neighbors complain about thudding sound), so played 20lb ball catch with the workout buddy, 10 foot arcs.

First time out on FGB. Glad it was a three rounder (and not a five rounder)

Comment #214 - Posted by: jomo m/47/6'/172 at September 19, 2011 12:50 PM

271 rx'd

Comment #215 - Posted by: B-Mo at September 19, 2011 1:14 PM

252

Comment #216 - Posted by: Rando at September 19, 2011 2:50 PM

452

Comment #217 - Posted by: amped 37/M/195/6' at September 19, 2011 4:02 PM

m/43/200/5'11"

Three rounds of:
21 21 17=59 Wall-ball, 16 pound ball, 10 ft target (Reps)
17 10 11=38 Sumo deadlift high-pull, 67 pounds (Reps)
20 16 16=52 Box Jump, 16" box (Reps)
18 15 16=49 Push-press, 67 pounds (Reps)
11 15 15=41 Row (Calories)

total=239

Comment #218 - Posted by: slowweak at September 19, 2011 4:30 PM

Round 1: 90 reps

R 2: 78

R 3: 85

Total score: 253

Comment #219 - Posted by: PaulDiane at September 19, 2011 4:32 PM

Thrusters: 30, 24, 25

SDHP: 13, 13, 18

Box Jumps: 21, 16, 28

Push Presses: 17, 16, 20

Rowing: 17, 17, 25

Comment #220 - Posted by: Aaron at September 19, 2011 4:56 PM

3 mile run
21:30
then
3 rounds
10 75# Thrusters
10 75# Sumo's
10 75# Shoulder Press
Good workout

Comment #221 - Posted by: dyagg at September 19, 2011 5:03 PM

Three rounds of:
Wall-ball, 16 pound balll
Sumo deadlift high-pull, 45 pounds
Box Jump, 20" box
Push-press, 45 pounds (Reps)
Row
258

Comment #222 - Posted by: Thinlizzie at September 19, 2011 5:48 PM

WallBall 31 29 30
Sumo 35 28 24
BoxJump 39 30 29
Pushpress30 26 23
Row 19 16 15

Go harder on row

Comment #223 - Posted by: charbs 195/m/26 at September 19, 2011 6:43 PM

Hit FGB today couple of subs
24" box instead of 20 and 53# KB for the SDHP everything else as Rx'd

Total 375

Male / 34 / 6' / 190lbs

Comment #224 - Posted by: Brennan at September 19, 2011 8:02 PM

Completed on 19 Sep:

Attempted to catch up by combining Split Jerks and FGB. Left shoulder is tweaked, so I backed off the Split Jerks after 5 and subbed 10 lb Wall Balls and 40 lb DB for push-press and SDHP, all with right hand only .

Split Jerks: 135,140,145,150,155

FGB = 391

WB: 30,30,30
SDHP: 30,35,34
BJ: 30,30,29
PP: 30,26,24
Row: 10,12,11

Comment #225 - Posted by: gr8phul1 - M/33/5'11"/170# at September 20, 2011 5:37 AM

236 with 60lb

Comment #226 - Posted by: footdoc at September 20, 2011 8:00 AM

27.5 SDLHP, 9" box jump, 12# wall ball, 20# PP, rower for calories 15 sec transition between exercises, 1.5 minute rest bt rounds
Kim S 208
Renee W 247
Amy H 299
Barb 354
Lexi A(27.5# PP and DLHP and 12"BJ) 285
Joni R 357
JillK 376
Tami B 341
Karen J 332
Sara A 377
Steph V 255
Roxi W 347

Comment #227 - Posted by: Bells at September 20, 2011 9:13 AM

267(315 last)

not good today. Trying to watch kids at the same time. Bench I was jumping on broke at the end of round 2 and did jump tucks to finish.

Comment #228 - Posted by: Bells 38/195 at September 20, 2011 9:14 AM

1st time I do this WOD! :/ 218! damn that's very low!

Comment #229 - Posted by: seanmz at September 20, 2011 9:50 AM

27.5# on PP and DLHP
12# WB
9" BJ
rower for calories
15 sec transition and 1.5 minutes between rounds

255

Comment #230 - Posted by: susan m at September 20, 2011 11:34 AM

5' 9" -189lbs

as rx'd 335. Dissapointed, 19 off of my PR but 11 better than last time

Comment #231 - Posted by: GrandeLSM at September 20, 2011 11:53 AM

As rx'd: 369

Comment #232 - Posted by: therozfather. 31/M/194 at September 20, 2011 3:35 PM

214

10# ball, no rower-subbed seated rows- scored one point for every two reps on the rows

Comment #233 - Posted by: justinf at September 20, 2011 6:15 PM

CFWU

Subbed thrusters with a 40# dumbell for wall-ball
101+82+78= 261

100 double-unders

Comment #234 - Posted by: Tim 34/5'10/165 at September 20, 2011 6:30 PM

12" box jump
45# SDLHP
37# PP
12# WB
rower for calories
15 sec transition 1.5 min bt rounds

Ali 399
Cole 396

Comment #235 - Posted by: Schrecks at September 21, 2011 5:26 AM

Sub wallball with 16kg ketelbell thruster

294

Comment #236 - Posted by: Pers.Anton at September 21, 2011 6:30 AM

265 ug!

Always forget how much of a suck-fest this is!

Comment #237 - Posted by: james.patrick [M/49/66"/135] at September 21, 2011 8:09 AM

8#WB
17# PP and SDLHP
12" step up
row for cal
15 sec transition and 1.5 minutes between

256

Comment #238 - Posted by: Kelly H at September 21, 2011 11:16 AM

Had to do with 16 pound ball. First time on this one.
75/77/83 for total of 235

Comment #239 - Posted by: preacherman at September 21, 2011 12:19 PM

75/77/83 for total of 235

Comment #240 - Posted by: preacherman at September 21, 2011 12:20 PM

300 even (PR)

Comment #241 - Posted by: mlt at September 21, 2011 3:26 PM

5rounds
10# db thrusters
45# sumo
12 inch box jump
45# pp
Row

262
F/32/124/5'1"

Comment #242 - Posted by: Pgily at September 21, 2011 4:49 PM

09/21/2011

Sub'd burpees for row:

254

Comment #243 - Posted by: TommyKrackCorn at September 21, 2011 5:11 PM

M/34/5'4"/145lbs
As RX'd
333

Comment #244 - Posted by: Matthew Burritt at September 21, 2011 5:13 PM

259 as rx'd.

Second FGB. Last score was exactly the same. Disappointingly.

Comment #245 - Posted by: DomH at September 21, 2011 8:35 PM

226

Comment #246 - Posted by: AGL at September 22, 2011 12:42 AM

As rx'd 210.

Comment #247 - Posted by: gazza at September 22, 2011 2:13 AM

300(PR)

Comment #248 - Posted by: mlt at September 22, 2011 6:30 AM

CFWUx3
BWU

First time "Fight Gone Bad"

dumbbell thrusters, 25lbs.: 16, 14, 13, 12, 11 = 71
sumo deadlift high pull, 70lbs.: 12, 10, 9, 10, 9 = 50
boxjump, 24": 7, 12, 10, 10, 11 = 50
push-press, 70lbs.: 9, 8, 9, 9, 9 = 53
row: 10, 10, 10, 8, 8 = 46

TOTAL: 270(PR)

Ernest 41/M/61"/169

Comment #249 - Posted by: twiki2 at September 22, 2011 7:16 AM

32/23/23/25/17=120 28/19/16/17/18=98 24/16/16/16/16=88 Total=306 New PR

Comment #250 - Posted by: Michael m/48/5'9"/175/MI Survivor at September 22, 2011 11:27 AM

148- ouch.
6 blocks for box jumps.
Possible issue with timer, 20 sec walk to rower didn't help.

Comment #251 - Posted by: James at September 22, 2011 1:48 PM

As Rx'd.
WB: 28-20-16
SDHP: 20-16-15
Box: 25-20-16
PP: 16-15-16
Row: 15-16-15
Total = 269
Previous PR = 286


Mrs. Miyagi
WB: 28-23-20
SDHP: 23-18-19
Box: 26-31-24
PP: 15-15-15
Row: 10-11-11
Total = 289
Previous PR = 302

Comment #252 - Posted by: Miyagi m/31/165.6# at September 22, 2011 4:27 PM

as rx'd
216

Comment #253 - Posted by: Josh Ayala at September 22, 2011 8:55 PM

M/40/187

WB 24/20/18=62
SDHP 18/16/15=49
BJ 15/17/15=47
PP 18/16/15=49
Row 12/12/12=36

Total 243 (PR 247)

Comment #254 - Posted by: Scott Andresen at September 22, 2011 9:10 PM

M/42/5'8"/160

As RXd: 340

Comment #255 - Posted by: Jon at September 23, 2011 3:15 AM

f/34/142/5'1"

12lb wall ball 26 22 23=71
55lb SDHP 19 16 13=48
18" box jump 20 18 16=54
55lb push press 18 13 15= 46
burpees 9 8 8=25

= 244

Comment #256 - Posted by: sharlene at September 23, 2011 7:05 AM

sub'd run for row;

wb 27/22/22
sdhp 27/22/20
box j 15/17/12
press 17/16/17
run 15/18/17

Total 284 (PR)

m/45/6'4/180

Comment #257 - Posted by: knodes at September 23, 2011 7:08 AM

Subbed bike for rower... should have done burpees or something else

round 1: 105 then .13 miles or 1 calorie
Round 2: 103 then .16 miles or 1 calorie
Round 3: 98 then .13 mile or 1 calorie

306 without including bike/row

I will have to try this one again using the rower at the other gym or subbin something else. Great wod though.

Comment #258 - Posted by: JoeR at September 23, 2011 9:59 AM

311 - subbed burpees for the row

Comment #259 - Posted by: Brian M/29/5'9"/175 at September 23, 2011 10:02 AM

Rx 316 old pr was 284 in April. Ode to clean eating!

Comment #260 - Posted by: Jason at September 23, 2011 11:17 AM

27.5# PP and DLHP
8# WB
6" box jump
row for cal
5 min round w/ 3 min rest bt

261

Comment #261 - Posted by: Kris K at September 23, 2011 11:54 AM

as rxed 245

Comment #262 - Posted by: kpb/m/48/5'9"/180 at September 23, 2011 2:31 PM

m/37/5'9/180
CFWU-3. Reg except 12 pushups instead of HSPU 3rd. Superman. No Burgener. DU.
283 - Best ever at Triangle
109,89,85
Pleased w/consistency overall. Good job tossing ball a little earlier on WB. Good job snapping hips & keeping elbows high on SDHP. Need to go faster on BJ. Tried using Clay's toes tech. PP pretty good. Good dip. Hands a little wider helped. Approx 1 1/2" o/s smooth part of bar. Tried to use slower stroke rate & harder pull on row. Do that, but start w/shorter strokes to get wheel going next time.

9/25/10:
Done at Triangle Crossfit.
267

7/13:
287-PR
110,87,90
Used 24" box. Happy w/first round & fact that 3rd round more than 2nd. Happy w/row on 1st & 3rd (15 & 13 cal.) Good heel drive & shoulder finish. Do better job of using heels on PP.
Really need to suck it up & get over 300!
1/17/10: 268
8/4/09: 284
3/29: 268
See 8/4 & 3/29 for more detail & history.

Comment #263 - Posted by: jrm at September 23, 2011 7:45 PM

Rolled around on the mat. Jiu Jitsu for the first time. Substituted today's workout for ~2 hours of fighting.

Comment #264 - Posted by: SF at September 24, 2011 4:31 PM

Previous

31 22 15 12 12
25 13 13 13 14 Total 250
26 14 14 11 15

WB SP BJ PP RW
82 49 42 36 41

Tonight

WB SP BJ PP RW
29 15 20 10 18
23 12 14 10 13 Total 225
16 10 12 8 14

WB SP BJ PP RW
68 37 46 28 45

Comment #265 - Posted by: Cleveland at September 25, 2011 7:42 AM

M/33/5'9"/155

Did this a week or so ago. Didn't have a rower, so subbed burpees (which I count separately).

Round 1: 67 + 12 burpees = 79.
Round 2: 57 + 12 burpees = 69.
Round 3: 60 + 14 burpees = 74.

Comment #266 - Posted by: Antun Karlovac at September 25, 2011 8:18 AM

Just kidding, did it today to make up.

275 (w/ ~30 sec walk to rower, did full minute of rowing)

Comment #267 - Posted by: SF at September 25, 2011 12:56 PM

49/175/M
Subd
65 lbs push press and sumo
22,15,16,13,11
23,15,18,13,11
21,13,17,11,13
232

Comment #268 - Posted by: Ibzim at September 25, 2011 4:47 PM

used 30kg+hollow bar for SDHP and PP
2 small, 1 medium step for box jumps

130
109
107

346 (PR - 1st workout after Madeira as well!)

Comment #269 - Posted by: Jack - Hitchin at September 26, 2011 9:09 AM

m/178cm/87kg/35y
sub DU for row
WB 27/20/15
SDLHP 20/20/15
BoxJ 20/17/15
PP 20/20/20
DU 30/20/30
309 total

Comment #270 - Posted by: gepeto at September 26, 2011 11:25 PM

32,32,32,32,42
26,26,26,26,36
27,30,33,30,45

Comment #271 - Posted by: Pacers at September 28, 2011 1:22 PM

As Rx'd: 266 total
1st Rd: 92
2nd Rd: 88
3rd Rd: 86

Last time: 221

Comment #272 - Posted by: Dennis M/28/6'0/185 at September 29, 2011 2:25 AM

CFWU x 3--std

267; new Hi-Room config in PAC, maybe longer lead time to C2? Most likely just no gas in the tank.

Previous was 312--well off

Comment #273 - Posted by: F15E_WSO/M/49/180 at September 29, 2011 4:53 AM

WB: 25,22,18 = 65
Sumo: 20,13,13 = 46
Box Jump: 20,20,16 = 56
Push Press: 15,12,12 = 39
Toe Touches: 94,108,91 = 293

Total: 206 (doesnt include toe touches)

*Row machine too far away so sub'd toe touches on ledge

Comment #274 - Posted by: jbyroads at September 29, 2011 7:13 PM

WB:20, 20, 20, 20
SDHP:20, 20, 20, 20
BJ:16, 16, 16, 16
PP:20, 20, 20, 20
ROW:12, 12, 12, 12

Total: 264

Comment #275 - Posted by: Jeff Gebbie at September 29, 2011 8:23 PM

Three rounds of:
Dumbbell Thrusters, 20 lb dumbbells
Sumo deadlift high-pull, 80 pounds
Push-press, 80 pounds
Tuck Jumps
Row (Calories)

40-20-25-20-20 = 125
40-20-25-15-20 = 120
40-15-20-15-20 = 110

355 Total. Awesome WOD! That's about as intense as I can go!!

M/26/5'11''/195

Comment #276 - Posted by: Kent at September 30, 2011 1:32 PM

As Rx'd 237

Comment #277 - Posted by: Tapio M at October 5, 2011 2:51 AM

27, 16, 18, 16, 12= 89
23, 14, 16, 16, 12= 81
20, 13, 15, 13, 12= 73
= *243*

Comment #278 - Posted by: Ukkrew at October 5, 2011 12:18 PM

C-
@ CFS
14# WB, 55# Sumo & PP, 20" BJ
WBS-85
SDLHP-81
BJ-78
PP-101
Row-38
Total-383

Comment #279 - Posted by: Jeff & Charity @ CF Snohomish at October 7, 2011 7:58 PM

316

Comment #280 - Posted by: Brice M/21/6'2"/195 at October 11, 2011 7:44 PM

271 14.10.11

subbed: 35lb db thruster, box jump 28", burpees.

23-23-20-25-13
21-17-15-20-11
20-16-14-20-13

added a bit of time resetting 1 min alarm on stop watch between rounds. bit disappointing. not firing on all cylinders. know i can go faster. aiming for 300 next time.

294 09.04.11
299 (greatly scaled) 25.09.10

Comment #281 - Posted by: zenoperegrinus at October 15, 2011 12:16 AM

m/33/170lb/5'8"

FGB 3 RFT

-wallballs, 20lb
-SDHP, 75lb
-box jump, 20"
-push press, 75lb
-row for calories (Jacobs ladder)

26-26-40-28-16
26-27-40-26-15
23-25-35-27-15

394 9/25/10
393 4/9/11
394 10/28/11

at least I am consistent, look to beat 400 next time!
393 04.

Comment #282 - Posted by: Adam Hamm at October 28, 2011 12:24 PM

M/46/166

235 -Rx

Comment #283 - Posted by: Gar at November 8, 2011 5:57 PM

CFWUx1
315 (+2)
wb 30,25,25=80 (-1)
sdhp 21,17,16=54 (-12)
boxjump 25,24,25=74 (+10)
pp 25,22,23=70 (+0)
row 12,12,13=37 (+5)

Comment #284 - Posted by: Doug at December 7, 2011 7:26 PM

212 march 22 2012

Comment #285 - Posted by: ccraft at March 22, 2012 10:12 AM

M/25/240

298-Rx

Comment #286 - Posted by: Grady Pennell at September 14, 2012 4:48 AM

306 at imcf

Comment #287 - Posted by: mlt at September 22, 2012 10:38 AM

M/47/185

8.5'target

295

Comment #288 - Posted by: Cosmo at November 29, 2012 2:18 AM

M/48/195
550 Rx

Love Iberia Crossfit

Comment #289 - Posted by: gene purdy at November 29, 2012 10:08 AM

M/48/195
550 Rx

Love Iberia Crossfit

Comment #290 - Posted by: gene purdy at November 29, 2012 1:01 PM

F/45/63kg
RX 147
NSW
Australia

Comment #291 - Posted by: Tanya at November 29, 2012 4:01 PM
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