Monday 2Aug10
I need a vote! Who wants to go out to St. Charles/Tri-Cities for FGB, who prefers LP, who wants to do it at WL?
MidMorning Warriors
“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 17Mar10.
My vote is for LP!
Monday AM:
Back Squat 5-5-5
205-225-235
Reps felt more solid as I went up in weight and got warmed up. Last reps of third set @ #235 felt good.
Metcon A:
5 rounds for time,
3 hang power cleans @ #135
6 burpees
9 balls slams @ #25
Time: 5:28
Pretty much unbroken but could have rested less in between movements to get closer to 5 minutes.
5 minute rest.
Metcon B:
42-30-18 double unders
21-15-9 toes to bar
Time: 4:28
Couple trip-ups on the double unders. Grip still giving out on toes to bar, usually able to get 10-15 on first set but drop off quickly after that. Missed a few reps so had to redo those.
Lets stay home … LP or WL!
Good way to kick off the week! 204 – stepups and 10# WB
Sumo – 22, 17, 14
Box – 18, 17, 14
Push – 15, 16, 14
Row – 10,9, 7
WB – 11, 10, 10
Vote: LP
Visited Hudson Valley CF today… awesome experience, was in the owners garage/barn.
Did 5×3 DL @150
Team WOD (4 person team): 500m row, 100 burpee, 200 wall ball, 300 box jump
great group!
Last set of BS was at #245 instead of #235.
My vote would be for LP in terms of convenience getting to the box, but getting a big group to head out to St. Charles would be fun as well.
Fgb: 302(PR) but I suffered dearly for it after: )
Thanks Dan for the encouragement!
Vote for LP or WL.
FGB w/ mods:
WB (power): 23, 20, 18
SDHP (ring rows): 25, 19,18
BJ (55# RKBS): 22, 21, 16
PP (55#): 7, 5, 6
Row (DUs): 12, 9, 11
232
Wow. I felt wrecked after round one. Never done PPs at 55#, and it showed. But shoulders in good shape; no pain, just tired. DUs were a good sub for the row; got about the same count I remember the last time I rowed FGB.
WB: 12/14/10
SDHP: 31/23/22
BJ: 22/19/17
PP: 20/17/16
ROW: 13/10/13
Total: 259
First full FGB since FGB4 and first non-MOD metcon in 2 weeks so this felt great to get in. Shoulder feels good, but took it easy on PP.
FGB RX:
WB: 20/20/20
SDHP: 15/15/7
Jumps: 40/40/36
PP: 12/12/12
Row: 14/14/14
Total: 291
Short of my PR (303), but still really happy with the total.
FGB: 199
Almost broke 200, first time Rx.
55lb SDHP/PP, 14lb WB
I had to modify a little bit due to some nagging injuries, but slowly getting back into it. This is one of my favorite workouts and I was inspired by the 6 a.m. crew so I jacked up the tunes and got it in at 7 a.m.
Wall Ball 20-18-18
KB Swings 25-25-20
Box Jump 35-30-30
Pushups 25-20-20
Row 15-11-15
Total: 327
Calf felt good on the box jumps, and would say after this test, it’s back to full go. Shoulder felt fine with the Wall Ball and Pushups. Shoulder’s real close. I can’t wait to start mixing it up in class again.
Just looked up my last fgb in March: 226. That makes today’s a PR by 76 reps! No afterwards i was so ill afterwards!
Was thinking of skipping this WOD (but still coming in to do something else) until I saw Zack’s sub. Thanks Zack!
FGB- 55lb/12#WB- (my knee felt good today and did not want to push to hard w the 14#?)
FGB total- 302
WB- 29-17-13
SDHP- 30-19-18
BJ- 25-21-23
PP- 21-23-21
ROW- 14-12-13
Felt sooo tired this am. Had a rowdy weekend, moved, ultimate, lots of poison (aka wine food and cocktails)… but tons of laughs. I was pretty darn pale at the end of round two and asked for the bucket! noted by my decrease in WB on round 3! I could have done better but psyched to be feeling 90% healthy post injury!
FGB: 307
4 reps better than last time. I went pretty hard on my first round at 118, but definitely fell off the latter two.
All in all I was pretty happy with this considering I came in Sunday morning mentally prepared for Super Helen and Rudy pulls this fresh out of the hopper!
1 2 3 T
Wall 20 17 12 49
SDHP 20 19 10 49
Box 15 15 16 46
Press 15 12 10 37
Row 14 12 15 41
Total 84 75 63 222(pr)
Wow… I knew I had fallen off as traveling has taken over my life, but wow. Super disappointed, just over 40 point decrease since last time. 223. I definitely have a lot to do to improve in time for FGB V.
CF Fire said they were hosting FGB as well… Not sure if that makes a difference at all.
I don’t know if I’ll be around but I really wanna be, so I’ll abstain from voting.
FGB! I love this WOD and have since I started doing CFC about a year ago! I have major issues with my mental endurance and this WOD exploits my major weakness, which is mental endurance. The 75# WB and SDHP feel very light to me. My problem is actually picking up the stinking bar in Rounds 2 and 3! I have been literally dying to become a member of the FGB 300 Club and here is how my breakdown went this am
Box Jumps – 50-35-37
PP – 20-14-15
Row – 17-11-11
WB – 20-13-9
SDHP – 17-14-17
300 on the nose! I was very pumped up tp hit the 300 marker but when I looked at my breakdown after I peeled myself off the floor, I was not happy with my WB, Row or PP in Rounds 2 and 3. Round 1 I banged out 124 reps! However, Round 2 I struggled to get 87 reps and Round 3 was a war to get to 89!
Looking back at the rounds, I should be able to hit 350 if I can just pick up the bar and the wall ball!
8 weeks of training and improving my mental endurance, I am there!
I want 350 bad!
I vote for LP!
FGB modified with KB high-pulls for Sumos and 20# each dumbells for PP. 264 total.
Ran 5k yesterday with my dad… he went so slow it was like I was doing butt-kickers in place for 3 miles.
Will be in NY for next 3 days will try to make it to Hamptons CFs.
I meant 75# SDHP and PP and 20# WB!!!!!
FGB
389 (PR)
WB 25.16.12
Sdhp 22.20.17
Box 50.46.41
PP 36.30.27
Row 16.15.16
FGB Total: 206 compared to 200 in March; definitely wanted to improve more than that.
Wall Ball 13, 10, 11
SDHP 15, 12, 13
Box 19, 17, 14
Push 15, 25, 12
Row 9, 11, 10
FGB @ 14# WB; 55# Sumos/Press:
234
WB:17-14-10
Sumo: 15-11-11
Box: 12-10-12
Press: 35-25-20
Row: 17-13-12
Endurance definitely not what it used to be as I dropped 23 points from FGB4 last September (my last time doing this wod). Started on press rather than usual wb. Let change in routine get in my head a bit unfortunately.
FGB: 213
Last time i did this Wod i used a #10 WB. The #14 WB was very hard and could not get reps out of the minute. Had i even used a #12 i know my final count would have increased by at least 25-30 reps. Everything else felt good. Sumo’s my favorite, BJ were decent, PP felt strong and row was consistent.
Next time i will be ready for the #14ers.
By the way, I vote for LP.
FGB Rx:
WB: 25 – 20 – 20
SDHP: 23 – 17 – 14
BJ: 27 – 20 – 18
PP: 15 – 10 – 12
Row: 15 – 12 – 13
Totals: 105 – 79 – 77
Grand total: 261
This was 10 off from the FGB in March. Perhaps a bit less ice cream this weekend and I could have at least matched my previous score.
First time Rx’ed. The WB’s were pretty rough.
Total 174.
BJ: 25/21/19
PP: 10/9/7
Row: 10/7/6
WB: 3/5/5
SDHP: 18/15/14
Wished my score were better, but I’ll get those wall balls next time!
184
Rx’d
21 less than my best. Thought I paced too much last time, but totally died this time.
When is the next FGB?
FGB total- 197
WB (8#) – 27-17-13
SDHP (45#)- 16-14-14
BJ- 23-16-20
PP (45#)- 9-0-6
ROW- 8-7-7
my tailbone hurt pretty bad from when i fell last week and i really felt it on the lifting. it felt hard to even get the bar up. i didn’t even realize it was still sore until i bent over to pick it up today. really slowed me down.
Monday PM:
After way too good of a weekend I knew this would hurt, but went into it looking to push hard.
1st FGB, 09/26/09: 321
2nd FGB, 03/17/10: 333
3rd FGB, 08/02/10: 388 (+55 PR)
WB: 25-20-20
SDHP: 25-20-20
Box: 50-50-47
Press: 25-21-20
Row: 15-14-16
140-125-123
Haven’t finished a workout by rolling on the ground in forever, and was glad to give this one all I had. Didn’t get as many on SDHP and push press as I usually do but tried to not stop moving on the box jumps. Thanks Bryce for coaching me through and helping me with my strategy. Shooting for that 400+ during FGB V.
FGB: 305
Previous FGB was 277 so there’s a nice improvement. Goal was +300. With better box jumps, next goal is 330+. This workout is such a mental game. Round 1 feels so good, round 3 is a disaster. Great heart in the box today by all.
FGB (Did this on Sunday) = 197
14# WB: 20-15-12
55# SDHP: 16-15-15
20″ Box jump: 16-11-12
55# Push press: 11-12-10
Row for cals: 11-10-11
My previous FGB was done March 17, 2010 and was 195 (wts were Rx).
I liked starting with wall balls and ending on the row. Wall balls are hardest for me, so starting fresh with them each round was key. Ending on the row is nice because you have a minute to catch your breath.
When we do this in the fall again I’m going to focus on maximizing my SDHP, PP and row. I want to beat my very first FGB last September (when nothing was done Rx). That score was 222.
I vote for LP!
315 Rx’d
I’m back after a couple of months off and sporadic workouts. I had 140 on the 1st round and then blew up but I now know where I stand. I am shooting for 385-400 by FGB V time. I’m looking forward to getting back at it these next few months.
Total 301: (down from 314 but used a rack last time for PP). Gasping like a fish in the third round–metally gave up. Summer diet hurts. Don’t stop on box jumps next time.
WB: 25, 23, 19
SDHP: 26, 22, 17
Box: 27,21,16
PP: 23,22,20
Row: 16, 12,12
First time doing this WOD. Wednesday marks my 8th week of Crossfit. RX @285
WB 20-12-10
SDHP 20-13-16
Box 42-30-25
PP 30-20-20
Row 10-8-9
Started with Box Jumps and Push Presses since those are my two strengths and I could hit them hard after a break. SDHP’s are a weakness, did them better in the first set than last Friday, but after exhaustion the form fell apart. Push presses were decent but can definitely improve them more with more explosive jumping. Overall happy with my first attempt at this, will go for 300 next time.
I vote for LP or West Loop. St. Charles is long haul from these parts.
West Loop all the way. More space.
FGB: 260. my first FGB. wow.
i vote WL.
FGB RX”D
198
This was my first stab at this so I have nothing to compare it to but the 14 pound wall balls killed me and I couldn’t catch my breath at all during the second round. My best section was PP.. proud of the 55lbs… getting stronger!
Deadlift 1rm 315, 335 f twice
Wod: 5 rds
5 95# hpc
10 burpees
6:04
Could have gone a little heavier
Box – 35, 35, 30
Push – 25, 25, 25
Row – 12, 12, 10
WB – 20, 17, 15
Sumo – 20, 15, 19
112 + 104 + 99 = 315
PR of 24. And above 300 for the first time. Last summer, I looked at 300 as an almost unattainable crossfit goal. Now I can quit.
Joe — you left your sheet behind . . . Here’s your breakdown:
WB – 25, 17, 15
Sumo – 15, 15, 15
Box – 25, 20, 20
Push – 12, 12, 10
Row – 16, 15, 19
93 + 79 + 79 = 251
First time posting after 8 months of CF. I’m finally giving into the fact that my memory is not good enough for the mental filing of all these PRs.
FGB Rx’d: 187
First time ever using a 14# wb during a workout, and the PPs were really tough for me. Maybe taking off most of the month of July was not the best idea I’ve ever had…
FGB – “Pre-Wedding Style”
SDHP: 39 – 26 – 24
Broad Jumps: 30 – 29 – 30
Burpees: 16 – 15 – 13
Row: 10 – 10 – 11
WB: 15 – 15 – 20 (last round all WB unbroken–thanks for the push, Bryce)
Total: 303
Every time I do FGB, I bruise the crap out of my collarbone, so to avoid that for photos as well as the potential for splitting my shin open (again), Bryce figured out alternatives. Switching in broad jumps was probably pretty consistent with what box jumps would have been, but burpees got TOUGH. Really happy with this score since the last–and best–time I did real FGB in July 2009 I got 308!
Post-WOD: Strict muscle ups (2 singles)!!!!
Finally got my first strict muscle up, and since Alex didn’t see me til I had already locked it out, I had to do it again to show him. YAY! These have been eluding me for months, so it was a perfect little wedding gift to myself. :)
Upon further review of my score sheet I got a pr by 10 reps of 464. Sweet as I thought I got 454. 36 reps away from the Dream of 500 reps. Started at sdhp & if I had started at wall ball I think I had a few more reps in me.had a bad box jump set on round 3 which is uncharacteristic of me. in preparation for the actual fgb event it’s good to mix it up and start at different stations to add a little adversity.
Set your goals high for Sept 25th!
Thanks, Beery. Impressive stuff today. Thanks for the after workout instruction. Haven’t climbed a rope like that since the eighth grade.
Alex – sorry about the bad math, took a bar to the back of the knee during your last set of rows that threw me off a bit. Congrats on your score!!!
First time FGB. This one brought me to the floor afterwards. I think this is a top 5′er hardest workout. Push Presses were really difficult for me. Need to work on them
Total: 287
WB 17-16-12
SDL 21-16-16
BJ 39-31-32
PP 25-15-15
Row 11-11-10
113-89-85
Fight Gone Bad
Just wanted to leave a comment on why I’d like to see some people give some thought to heading out to CrossFit Tri-Cities. We will still host FGB, and it is only a 17 minute workout. However, getting the chance to go compete with some of the other Chicago area affiliates was one of the most fun events I’ve had the opportunity to do. It was also great to be able to get out and represent CrossFit Chicago. If travel is the issue, we can look into renting a bus as long as we have enough people sign up for it.
http://www.flickr.com/photos/25578700@N08/3957362944/
If any of you have the competitive itch, I would advise you to talk to one of the athletes who traveled that way last year. As someone who has done CrossFit competitions, this is an actual chance to train for something that you know. Most competitions are geared toward the unknown and unknowable, but this is something you know and can train to improve.
Also, if you train at CrossFit Chicago you will be training for this. So, you might as well sign up for it.
http://www.fgb5.org/
FGB – 278 (PR)
Left my score sheet at home, but have since created an “ideal” sheet that I’m going to try to work off of for FGBV. 300?!
Also, I had SO MUCH fun doing FGBIV in St. Charles last year. I’d definitely be down for heading out there again. It’s always fun to compete against other boxes, and everyone is so friendly and supportive. It’s one of those unique CrossFit atmospheres that you can’t re-create very often.
In honor of my first repeated WOD – I’ll also make my first post on here. FGB was one of my first workouts ever at CFC… oddly I decided to come back. Unfortunately I didn’t write down my totals last time but I think it was around 160 and it was scaled down for sure. This time I did it rx’d – 20#, 75#, 20″, 75#. I was hoping to just get close to what I thought the previous totals were but ended up way higher at 211.
WB 21-14-12
SDHP 16-13-12
Jump 20-21-16
PP 11-8-8
Row 13-13-13
Push Press really sucked and I’d like to get the WBs more consistent. Overall though this is the best I’ve felt after a WOD in a while… mentally of course, physically I’m pretty exhausted.
FGB: 269 PR by 23 reps
Was aiming for 260 so I’m happy with the improvement. Left my score sheet at the box but I know that box jumps and SDHP were my best numbers. I definitely under delivered on the press and wall balls, so I know there’s an opportunity for more reps there.
Goal is to be in 280s by September.
Had to do this on Tuesday at noon with just two of us in the box.
First time at this:
Total: 380
was shooting for 375, so pretty happy about it, feel like 400 is in my future
WB: 26-25-22
SDHP: 26-22-18
Box Jumps: 50-45-41
Press: 25-20-17
Row: 17-13-13
Posting a day late.
FGB: 224
My first time on this WOD. I was aiming for 200, so I am pleased. Wall Ball is at the top of my Suck List. Really needs work…especially w/ the 14 pounder.
Thanks to Gina for a being a great counter/encourager.
And I vote for FGB in Lincoln Park.
(Don’t know if I can participate b/c my yoga teacher trainings begin on weekends in September. We’ll see.)
I vote for Tri-Cities. Why? The adventure of a roadtrip, the opportunity to represent CFC, the rush of competing with other boxes, the thrill of cheering on your teammmates, meeting other crossfitters who are as crazy as you, and the chance to do a WOD that we all know how to do. Plus the added bonus of stopping at Dunkin’ Donuts on the way home! FOR ALL NEW MEMBERS: I was at CFC for just 2 months when I competed. I learned a ton and had a blast! Without question, no matter your skill level, you should definitely participate!
FGB (modified) Post shoulder surgery and finished PT rehab:
WB(Russian KB 40#):20,17,17
SDHP (Ring Rows): 14,12,11
Step ups (20″): 28,25,25
PP (push ups -mod): 20,19,14
Row: 10,10,10
TOTAL: 252
No shoulder pain. Would hope to be back to regular overhead moves on FGB by September date. That is the goal.
Well said John K!
FGB
WB – 28/25/22
SDHP – 28/24/20
Box Jump- 50/36/39
Push Press – 30/23/30
Row – 16/16/21
Total 408
Finally broke the 400 mark. Absolutely destroyed me to get this, but I’m happy that it’s over with for now. Heart felt like it was going to explode through my chest on the second round of box jumps. Contemplating quitting for a split second, but still managed to break the 400 barrier. Next stop 425.
232! which is a PR by quite a bit. I misplaced my journal but for my first FGB it was in the 100′s.
Ran 13.1 Miles with Erin C.
Erin, I want to thank you for being a good friend and going through the pain of this run with me. I know you didn’t want to do it, neither did I after not putting in any miles for a week and after a long day on Monday. I couldn’t tell you that though. I was dissapointed in missing it on Sunday and was determined to tackle the half marathon. Looking forward to your programming for me for the next 9 weeks until the marathon!!!
After 5 weeks off (2 weeks vacation and a 3 week cram session for my first half marathon) from CF, this was my first WOD back and my tota dropped substantially…about 25 points. But this time around i did the Rx’d wt: 14 # wb and 55# bar.
wb: 25/19/15
sdhp:20/17/15
box: 16/14/15
press: 14/10/10
row: 13/12/12
total: 227
Good to be back!!
FGB:
321 – total
25-20-17: wallball
23-20-11: sdhp
30-20-20: box jumps
40-30-25: push press
13-12-15: row
131-102-88: totals per round
9 reps short of my PR. I only have myself to blame for my performance. Something has to change.
WB – 23,16,11
SDHP – 21,13,13
Box – 30, 25, 25
PP – 18, 12, 12
Row – 10, 10, 10
Totals – 102, 76, 71
TOTAL – 249
PR = 268
Considering I haven’t worked out since last Friday, I’m pretty ok with this.
2nd FGB for me, first one was pretty early in my crossfit career :)
269 – PR by 75 points
WB 30-22-19
SUMO 22-19-15
BJ 20-18-18
PP 20-15-13
ROW 13-11-14
totally lost steam on 2nd and 3rd round. Hated most of this workout, but look forward to doing it again. So weird!
made this up on Thursday,as Rx’d 20# wb, 20″ Box, 75# bar, started with box jumps,which worked good for box jumps, but …
WB 15 10 14 = 39
SDHP 16 9 12 = 37
BoxJ 25 19 18 = 62
PP 22 10 12 = 44
Row 11 8 6 = 25
Total 89 56 62 = 207
Rows were particularly week, I was slow on all transitions, glad to break 200
Last record of doing this was 145 on 7/23/09 – so this is a very good improvement.
FGB: 192
First time doing 14# WB, and did 55# SDHP, PP, Jumped onto 3 stacked 45# bumper plates.
Workouts have been sporadic at best, so I am not surprised by this performance. Total was higher than I thought it would be.
SDHP and PP sucked, I felt so weak with my PP, really need to get those back. Good wake up call. Time to work.
FGB: 211
Wall-ball: 12#
Sumo deadlift high-pull: 55#
Box Jump
Push-press: 55#
Row
Vote: Tri-Cities, JohnK – I don’t think we have met, but your comment sold me!
Glad Alison convinced me to knock this out tonight… guess I felt better than I thought I did.
329 Rx.
+14 PR. Happy with this, but next time I’ve got to focus on less break time and better looking PP form.
FGB – 310 pr
Forgot to bring home my sheet with the breakdown.
Felt good throughout but the final push took me to the point of nearly hanging out with Pukie.
424
PR by 37 reps.