Fight Gone Bad

Did a group WOD at the Depot...2 heats, 12 people...good times!

my scores were:
24" box jumps 27,21,21
75# push press 35,24,22
rowing calories 13,11,10
20# 10' wall ball 15,10,12
... 75# high pulls 18,15,15
total = 269

PR is 283 with 20" box jumps, hoped to get 300, but I'm happy with this one.

Tabata - Fight Gone Bad

FGB, Tabata Style, count lowest rep of each for score. I gamed this one, started at a decent pace and just wanted to maintain that score for each exercise. Finished with:

wallball 8,8,8,8,8,8,8,8
SDHP 7,7,7,7,7,7,7,7
24" box jump 7,7,7,7,7,7,7,7
Push press 8,8,8,8,8,8,8,8
row calories 5,5,5,5,5,5,5,5
score = 35
total reps 280

rowing was off time a little bit. I used the interval timer on the rower, but the 20 on time doesn't start until you pull, I got got progressively behind the gymboss timer. next time, I'll try to add one rep to each exercise.

Golden Gloves Fight Gone Bad

Today was the national FGB day. My shoulder feels a lot better, but is still a little sore. So, I adjusted fight gone bad to take care of my shoulder and compensate for the fact that I don't have a rower at home. I did 5 3-minute rounds, with each minute being much lighter weight. My rounds consisted of one minute of:
60# barbell push press
step jumps (bottom step in garage +/-10")
6# 10' wallball shots

scores were:
PP 40,41,29,36,34
jumps 54,52,48,52,41
wallball 26 25 23 22 25

score 648

that's a lot of reps. push presses got pretty hard, muscle failure, but felt OK on my shoulder. It was hard to keep going on the jumps...once I got off balance on a jump it was hard to stay going without stopping and resetting my feet. With the light weight ball, the wallballs were like doing air squats, but I had to stay in tempo with the ball.

Relay for Life WOD

WOD 1: Death by Burpees

do one burpee the first minute, two burpees the second minute...continue until you can't complete the number of burpees needed in the minute

I got 14 rounds plus 13 burpees in minute 15.  118 burpees in 15 minutes

WOD 2:  Fight Gone Bad - One Round
Box Jump 31
High Pull 28
Wall Ball 15
Rowing 12
Push Press 16
Total 102

I was sucking wind pretty bad by the time I got to wall ball and it took a while to get into any type of rhythm.  Just tried to survive rowing, knowing I would get too many points relative to the other exercises.  Hoped to get a lot more reps on push press, but had very little left in the tank.   Did push presses again when next group went and got 28!  One round was challenging.

Fight Gone Bad - Championship

Five round championship fight gone bad!

20" box jump  21,22,20,18,18
70# kb high pull 20,15,15,15,14
20# 10' wall ball 14,13,12,11,12
row calories 10,10,9,8,8
75# push press 24,19,15,17,19

total score 379 (click here for all Fight Gone Bad scores)

5AM start at the Depot.  I tried to start with a pace I could keep up for five rounds but didn't keep up as well as I hoped.  Box jumps were all jumps..no step ups.  Transition from wall ball to row took 20 seconds, allowing only 40 for the actual row.  I think the 3 rounds is probably more intense that the 5, although this was pretty grueling!

Fight Gone Bad x2

Fundraiser @ Depot for NMS, RHS, and LTC

first time done Rx with 20# vest: 264

second time heavy...26.5" box jump, 125 SDHP, 11" wall ball, 125# push press: 176

missed 2 wall ball throws, got high enough, just didn't arc it toward the wall...that hurts!

Spar gone bad

FGB methodology, but changed up the skills:

28,20,22 53# kb swings
15,18,10 bench jumps holding 45# plate
14,14,17 GHD sit ups
53,43,41 double unders
13,15,12 95# push press

totals 123,110,92=315

Hard but not as taxing as FGB. All jumps done as jumps, no step ups.

Fight Gone Bad...Worse!

This WOD was scheduled for yesterday, but I took the day off. Hooverball and the thruster/400m run WOD left me needing a rest.

Today's the make up. I did this in garage at lunch, heat index over 100. Everything as Rx, except subbed burpees for rowing and wore the 20# vest throughout the WOD...that changes things a little! First time using new 20# dynamax ball.

wall ball 27,14,13 (54)
SDHP 15,11,10 (36)
Box jumps 11,13,11 (35)
push press 16,15,12 (43)
burpees 9,8,8 (25)
score 193

All box jumps were jumps, no step ups. I missed a jump, I think #6 in the first round and almost tumbled. I paid a lot more attention to what I was doing after that!

2 WOD Day - Relay for Life

4pm - AMRAP 12 minutes
5 tire flips
30 yd. 64# sandbag carry
10 burpees (over parallettes)
30 yd. 64# sandbag carry

5 rounds plus (tire flips, sandbag, 7 burpees)

11:45pm
Fight Gone Bad (Rx) 283 PR

Fighting for Ben

FGB @ RHS

Score 265

First time doing FGB as Rx...using Concept2 rower! Great FGB with lots of friends.

Fight Gone Bad "test run"

5 guys, 5 exercises...one mission...

Fight Gone Bad using 18lb ball, 18" box, 75# push press, 75# high pulls, & burpees

Score 273.

two weeks until the real deal!

Fight Gone Bad

75# SDHP
Box Jumps
75# push press
15# wall ball
burpees

score 284

Brenda did WOD today...3 in a row!!! She scored a 253 (25# SDHP, box jumps,25#PP, 8# wall ball, & burpees...NICE JOB, BABE!

100 day challenge (30 burpees done in FGB - 58 to go)

WODs

January 1, 2009 - modified Fight Gone Bad....testing the shoulder out...didn't want to life heavy weights. 25# thrusters, 65# SDHP, box jumps, 45# push press, burpees. Total 278. Felt good, but I could tell my endurance has taken a BIG hit over my layoff!

January 2, 2009 - With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute... continuing as long as you are able. Finished 9 full rounds plus 8 reps in round 10. 53 total reps. Man these things sneak up on you pretty quick!!

Fight Gone Bad

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break allowed before repeating. One point is given for each rep. The stations are:

25# thrusters
75# sumo deadlift high-pulls
box jumps (approximately 18")
75# push press
Burpees

I used a plate instead of a dumbbell for the thrusters and actually threw it into the air most of the time to better mimic the wallball.

Today's score was a 250, well off my personal best, but pretty good considering I was still feeling the effects of yesterday's workout.

Fight Gone Bad!

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break allowed before repeating. One point is given for each rep. The stations are:

25# dumbbell thrusters
75# sumo deadlift high-pulls
box jumps (approximately 18")
75# push press
Burpees

Seventeen minutes of sheer joy!

Began with Crossfit warmup (x2)
Round 1 = 106
Round 2 = 87
Round 3 = 86
Total = 273 new personal record!!

Did some handstand work after in the evening. Spent maybe one minute total upside down. Stood without help for about 4 seconds one time..it seems a LOT longer when you're on your hands!