In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. Todays fight is 3 Rounds. The stations are:
Wall-ball: 20/14/10 pounds 10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: (Calories)
The
clock does not reset or stop between exercises. On call of "rotate,"
the athlete/s must move to next station immediately for good score. One
point is given for each rep, except on the rower where each calorie is
one point.
Post score to comments.
compare to 9.27.08
Accessory Work
Independent Foam Rolling or Mobility work
Adam and Bjorn during Fight Gone Bad 3
2 New Photo sets up!
Fight Gone Bad 3
2009 CrossFit North East Qualifier
Dammit, Fight Gone Bad!
I feel like Ive been in a major fight gone bad already. Like Ive been checking someones kicks with all parts of my legs. What did we do yesterday that would make our chest/shoulders sore? Only thing I cna think of is those 45 pushups, but i was only 45 pushups.
grrrr
I just picked up my birthday chicken liver order from Farmer Dan. Turns out its his birthday today too. Make sure to wish him Happy Birthday if any of y’all head to the farmer’s market today.
Oh my god! Dan just told me about this woman who came to pick up her special birthday chicken liver! Ha!
275. Need to work on my push press. Almost puked /passed out. Still a bit shaky. Glad I did it. Glad it’s over. Can’t wait to do it again! Can’t get enough of everyone’s intensity!!!
Dammit dammit dammit. Would have loved to do this. I’m coming in tomorrow even if I have to do it on one leg.
WOD Fight Gone Bad (i fookin love this WOD)
ROW 20 24 21WB 17 16 11SDLHP 15 16 16BJ 21 21 18PP 15 16 15
TOTAL 262 Rx’d
wall balls, box jumps and push presses were tough due to leg acting up. bastard leg!
last september i had just completed foundations and david convinced me to do FGB. I scaled to hell, but loved it then..and i still love it. can’t wait to do it again.
the great thing about FGB is the electricity it brings to the gym, so so damn good.
Wall Ball 23 18 13SHDL 10 8 7Box Jump 15 13 10Push Press 15 10 10Row 10 10 12———————-Total 73 59 52 = 184
As Rx’d. Not wild about my score, but it’s something to beat next time. Thanks David for keeping me legit on the SHDL’s. Thanks Shane and Dan for the encouragement. And thanks to all the rockstars who did this today!
First time doing this one. Total of 212, way scaled (45lb for SDHP & push press; 14lb for WB). Happy I finished it.
Thanks Dan for keeping me moving on that last round.
Did Dan tell you that she was crazy?
McGrath strikes again! Got to Milkthistle and he had bogarted all the Choco milk again!
McGrath – you gotta learn how to share. What kind of father are you?
Sarah – totally. He called you the wild-eyed liver lady.
wow, I was really wrong about my score from last sept, it was mid 200s.
311 today though! rep breakdowns:
WB: 18, 17, 17SDHP: 20, 18, 23BOX: 30, 25, 30PRESS: 25, 23, 22ROW: 15, 15, 13
btw, I think starting on the rower could have added at least 10 points. last september I remember pulling > 20cal and I started on the rower.
I subbed KB at 20 KG for SDLHP.
KB: 32 23 18Box: 26 20 22Press: 17 13 9Row: 10 9 9WB: 7 5 7
Total: 227.
I need to get better at throwing for the wall ball. As it is I just hit the wall and the ball falls vertically to the floor without bouncing back to me. So all of my wall ball were singles with no cycling.
Warm-Up2 Rounds:10 Calories, Erg10 MedBall Cleans, 20#10 Pull-ups10 PVC Sit-ups
Fight Gone BadWB: 20, 16, 16SDLHP: 20,19,17BJ: 23, 25, 26PP: 15, 15, 12Erg: 11, 11, 12Total: 258
Felt very paced, in retrospect, i’d say I went 85%ish intensity. Still a PR. Like Paul, I remember pulling 20+ Cals in a minute on the Erg prepping for FGB3 last year, didn’t seem to have much gas this time. I suppose that’s what two days of sub 5 hour sleep will do to you.
My hands are Torn the hell up from Snatches on Friday and Rock Climbing last night.
Hey who has my CF Games program book? Charmel, Juliana???
broke 200!
WB 5/7/9SDHP 25/20/18BJ 26/17/16PP 15/10/11R 9/9/10
208. Stronger than yesterday.
Really need to make those wallballs better. First round, missed the target a bunch of times. Next two rounds had better consistency hitting the target. Might have been able to eke out another couple reps on the PP.
SDHP: 31, 21, 20Box Jump: 22, 15, 15Push Press: 21, 17, 16Row: 12, 10, 9Wall Ball: 12, 12, 11
Total: 244
I don’t know my previous numbers, so I guess this will serve as a mark to break next time. (Note to my future self: Never get less then 20 on Box Jumps and Push Presses. Also, wall balls suck, but you can do better then that.)
Later
Dumbbell Bench Press80 lbs x 680 lbs x 580 lbs x 480 lbs x 550 lbs x 1840 lbs x 16
Stationary Bike – 8 Miles24:41 (level 13)
Finished 4 miles at 12:29, so the back 4 were a little quicker. 3rd time I’ve done the 8 mile, but I did manage to beat my previous best (25:36 using level 14)
A few points of order:
US Open: My parents will be in town around the time of the US Open and we’ll be getting some tickets to go. Brandy has some nice cheap opening night tickets but I think my parents will be more into a daytime thing during the week. I’ll let everyone know when we plan to go and if you want to join us and have me get tickets for you let me know. I think they’ll be $55. Not sure yet.
Halloween: A friend back west is putting together a climbing and techno expedition in New Mexico. Suppose to be an awesome space, all kinds of great bouldering for beginners through advanced. I’ll theoretically be playing some nice evil techno you can climb to.
Fight gone bad:BJ@20inches: 29 22 21 = 72PP@45lb:20,21,18 = 59ROW:9 8 4(started retching and had to stop.) = 21WB@14lb: 12 12 10 = 34SDLHP: 11 13 13 = 37TOTAL: 223.
Wanted to do RX’d, but we were cycling through stations and sharing the bar so it didn’t work out.
I need to do each movement with Charmel next to me, so that he can push me like he did with box jumps a few weeks ago, that way I’ll have a good baseline to aim for in these one-minute cycles.
As always I disliked the quick transitions to and from rowing. I lose so much time getting into the rower that it is frustrating. Otherwise I loved this one.
Sarah, what are you doing with your birthday liver?
Happy Birthday Sarah!!!
Awesome work by everyone today! Paul way to hit the HELL out of it. Vincent, I saw you stumbling and thought you were in a bad way. You’ve hit every met con I’ve seen w/ a scary amount of intensity. It’s awesome to see.
And to all the parents who brought their little ones today, it’s always a pleasure to hang out w/ the wee ones. Makes my day.
I haven’t been posting much but was so excited to finally hit the 300 mark in this WOD, that I had to get it up on the interweb for posterity’s sake.
Row: 22/20/21Wall Ball: 18/17/13SDHP: 20/20/20Box Jump: 24/25/23Push Press: 22/21/21Total: 308
I went into this one w/ a plan. I set 300 as my goal knowing that I’d need to hit an avg of 20 reps per movement. I knew to start on the row since it was a strength and that i could row 20 cals w/o gassing (transitioning to the row would cut valuable work time). I made sure I stopped when I hit my goal number on a movement plus or minus one or two reps so as not to gas in the second round. If there was extra time left in the round I STOPPED and I got ready to transition (i stopped w/ 10 seconds left in the first round on my row).I also knew that I’d be fine everywhere except wall ball and maybe SDHP and that I could make up the Wall Ball numbers on BJ and/or the row.So I didn’t go nearly as hard as I have on my previous 2 FGBs but I murdered my scores. Just plugged away at it. Next time I’ll try and push those numbers a little higher. Very happy about how this turned out.
Also happy about the 21-15-9 Snatch WOD9:44 Rx’dFirst time doing snatches in about a year. Worked out alright. Looking forward to working these more.
Sorry for the long post, Nicole.
Fight Gone BadWB@14lbs: 15, 10, 10SDLHP: 8,7,9 (really focused on doing them right, not too successful)BJ: 20, 18, 16PP: 11, 10, 8row: 11, 10, 8Total: 171
after the jacinto storm tis was the most ass kicking wod since ive started.was concerned about 20lbs of wb on my shoulders but i can get it next time. breaking 200 is the goal for september and i think its doable. ill be in better shape have an actual strategy and really go all out.
Fight Gone BadRow 22-20-15WB 20-11-10SDHP 20-14-15BJ 20-16-15PP 20-16-15
Total: 249
Loved this one also. I have fond memories of last September, I had just started CF and hadn’t really met a lot of people, so FGB III was when I first realized what CFSBK is all about. Back then I scored 192, so pretty happy about today. Will try for 275 in September.
Paul and Shane, those are some great scores, congrats!
Happy Birthday, Sarah!
Thanks for all the birthday wishes! For those that are interested, I took 1/2 my livers and seasoned them with salt and pepper then dusted with flour and sautéed in a mix of oil and butter. They were amazing. Light and flavorful, just like I remember my mom making. (This is the first time I’ve actually cooked them myself.) With the other 1/2 I’m going to make a liver mousse which the recipe claims is a poor man’s foie gras.
Fun doing a big wod like FGB for my bday. My score was 221, scaled as follows:14lb wall ball @ 8 ft target45lb sdhp20″ box22lb push press (not sure how that happened, I think a 45lb would’ve changed things dramatically, but it would’ve been good to do.)
Fight Gone BadRow:12-14-13=39Wall Ball: 22-17-16=60SDLHP:10-10-10=30BJ 23-22-21=66PP:12-10-11=33Total = 228
HAPPY BIRTHDAY SARAH!
I’ve wanted to do FGB since reading about it and its history– being designed for one of my favorite fighters BJ Penn a few years ago. I finally got my chance today. If I didnt see FGB posted this morning,I think I may have skipped today. Like I said above feeling pretty beat up from Saturday and having shoulder issues.
Anyhow-it was everything I expected and more. I dont remember being that gassed after a workout. Murph and the Storm gave me more time to rest throughout the WOD because they were so much longer. With FGB you just burn through it. It’d be fun to put together a couple different FGB variations.
Wall Balls were nice, I think my basketball background really helps with these.SDLHP–i definitely paced these out cause my form wasnt right. Got 10 the 1st round and tried to match it the rest of the way.Box Jumps-jumping with Vincent helped keep me motivated.Push Press–rested too much on these I couldve gotten 2-3 more each round. Next time may do behind the neck Spealler style. Row, always seem stuck at about 12-14. Next time ill try to start at the row.
My shoulder only gave me a problem on a few of the movements. Mosly on catching and decelerating the wall ball and a litle on the PP.
Congrats to Dan, Shane, and Paul for breaking 300! Thats awesome. Hope I can be like you guys when I grow up.
I agree with Shane, Vincent is a beast I’d be watching himout of the corner of my eye for wallballs and BJs–when I started to feel gassed, I’d peek over and Vincent would look gassed, then all of a sudden EXPLODE and knock out 2-3 more reps and just keep going. Great guy to do his WOD with.
After doing some research, I think my shoulder issue has something todo with my AC joint(s). Gonna ice it down.
btw long posts rule! I know Dan has one coming since he broke 300 today.
267
gooo short postings!
happy birthday sarah!
Great training with everyone from the 10AM class, y’all rocked it! 11AM kicked butt too!
FGB as Rx’d: 307 (PR)(Damn you Shane!)
I’m going to try and be brief, midplaced my score sheet on my way home and not happy about it… From memory I’m going to eventually reconstruct my score (I remember most of the scores, plus the individual rounds totals, along with the grand total…)
Essential, my performance on today’s workout breaks down like this:Inconsistent as hell from prior FGB’sConsistent as hell within this WOD.
I had about 4 hours rest, didn’t eat before class, and only had a horrible Mango Nectar from the cafe of the Lyceum 5 minutes prior to starting. Did not feel strong at all. Actually considered taking a rest day and just taking photos…
Went into this with no plan/strategy, and no expectations for doing well. Actually thought I’d do worse than before given that my shoulder is still acting up/generally hates me.
In the end, really surprised myself.Box jumps were in the high 30’s, then 40 and 43.Push presses were strong, especially in the last round where I hit 30 reps.SDHP’s felt strong and solid.Unfortunately, my rowing and wall ball were very weak; my rowing actually hit single digits in the last round…
Next time, I’d like to manage 350… Just need a working right shoulder!
G’night everyone.
UGH I cannot believe i missed FGB!!!! And Sarah’s birthday!! (happy birthday Sarah!!) I was painting kitchens and hallways AFRAP– tho between all the moving and carrying of boxes in the past week and the painting, I can totally see the effects of crossfit training.
I did however make it out to the opening of the park slope Lululemon (Bergen between 5th and flatbush). Marisa taught class at their opener and I spent alot of time talking with the store manager and the regional manager about crossfit– David, they want to meet you and see about maybe having you teach one of their saturday in the store classes. Think of the fun!!!
anyhoo… missed you guys this weekend. hopefully will see you all during the week.
FGB Tuesday morning
WB: 17, 18, 14SDHP: 22, 24, 22BJ: 37, 28, 27PP: 26, 20, 18ERG: 14, 15, 13Total: 315I felt like I had a real strong first round and then had a hard time keeping focused to stay at the same intensity. Starting at BJ’s definitely helped ramp up those numbers. I’m looking forward to doing it again.