For Time:
Row 750m
21 Dumbbell Thrusters
Row 500m
15 Dumbbell Thrusters
Row 250m
9 Dumbbell Thrusters
Post time to comments.
Accessory Work
We will review each FGB movement and common errors one more time.
Coach Jeremy and a few friends go for a stroll
Here is the Fight Gone Bad Itinerary for this Saturday. We will release the heats and judging assignments tomorrow!
9:45-10:00 Registration
10:00-10:10 Intro
10:10-10:20 Warm-up
10:30-10:50 Heats 1/2
10:50-11:10 Heats 3/4
11:10-11:30 Heats 5/6
11:30-11:50 Heats 7/8
11:50-12:10 Heats 9/10
12:30-12:45 Awards Ceremony
12:45-1:30 Clean up
There is a 5pm class today!
FGB CFSBK Shirts are complete!
That’s why they call him Paulie T-shirts!!
YAY for Paul and Becca!! Can’t wait to see them!
so excited for them! and excited for this WOD!!!
13:38with 40 lb dumbells
that was freaking hard.
11:41 with 30lb dumbells. That was freaking hard.
Question: a buddy of mine just made a generous donation in response to my FGB request. He says in an email to me: “My employer (Amgen) has a program to match donation to charities. I need the charity’s name and zipcode to complete the request form. Do you have this information? If Amgen matches, will this count towards your goal?”
So, what is the official name of the charity? Is it FGB IV or is it one of the two charities we are raising money for or is it the Sports Grants Foundation? Thanks!
our fearless leader has made the crossfit journal. congrats david.
http://journal.crossfit.com/2009/09/level-1—david.tpl
workout today looks like fun but i wanted to give my knee another day off.
11:20 with 35lb dumbells. That was freaking hard.I should have gone 40lb but I wussed out after trying a few. Ahhh well next time.
Paul and Becca, the shirts look awesome!!
David, is there any way us non-subscribers can see that video? Perhaps a special for CFSBK’ers? 🙂
8:21 with 40lb dumbbells. I was hoping to do the thrusters unbroken but ended up doing 10-11, 10-5, and then the final 9 unbroken. The WOD pushed me a lot harder than I thought it would.
12:13 with 25#. Flew and died a bit on the 750m, trying to keep up w/ Willy. Thanks for pushing me, Paul!
14:40 with 15 lbs…much tougher in reality than it looks on paper
very sore joints today
Oof. Glad I’m not the only one who thought this was harder than expected.
15:51 with 35# dumbbells.
The shirts are awesome, thanks again Paul and Becca!
shirts are awesome! grips are awesome!
feeling really out of it today thanks to a hectic several weeks @ work, wod time was 9:42 @ 40lb DBs.
btw, I usually eat a relatively large meal post WOD, but not feeling as hungry today so I’m experimenting eating a light amount. what do y’all find works best?
Paul,My opinion is that it depends on your goals. Post WOD I take in a large amount of protein that I do not even count towards my daily block allotment but then again I am trying to put on weight. I also have half my daily carb allotment post-wod (currently about 8 blocks.) I would strongly recommend you check out the forum on http://www.performancemenu.com and also look for articles by Robb Wolf on the same website. They have great advice. For a quick answer from me I would say eat a relatively high protein and high carb meal (fruits and veggies), nothing processed. Don’t forget to throw in some good fat.
12:59 40lb DB. Thrusters are tough on me but wanted to challenge myself with the 40#. Noticing improvement though.
12:06 with 40 lbs dumbells. Tough one, was hoping to be a bit faster.
Great job on the shirts, Paul and Becca!
thanks vincent. I’ve read robb’s article on post WOD nutrition, obviously I need to re-read it as I forgot about it until you mentioned it :).
David!! I am so proud!! What a lovely feature.
Paul and Becca – the t-shirts are sweet. Great work!
Paul – I don’t usually feel hungry for some time after working out, however if your goal is to continue to build muscle and have good recovery, it’s a good idea to get something in you relatively soon. Doesn’t have to be tons, but protein is the priority. Then you can have a regular meal later, when you get hungry.
Thank you for all of the props! We could not have done it without CFSBK as you inspire us so much. It is really our pleasure to make shirts for you all.
12:14 40# thrusters.
Backatcha Charlotte since I was pacing off of you! Thanks!!!
Wow did that WOD suck. It was so much harder than I thought it would be.
12:21 with 20lb dumbbells.
Saw the t-shirts and they do look fantastic! Great job Paul and Becca!
Thanks so much, everyone! I wholeheartedly agrees with everything Paul said above. Hopefully the shirts will inspire all of us to kick ass on Saturday!
11:58 15# thrusters
Thanks, Asta, for coaching me through the thrusters (and everyone else for cheering me on). I will take her advice and use 20# dumbbells next time.
David – I didn’t know about the video until I got home. Very nicely done – articulate and warm.
Came in today unsure of whether I would do the workout or not – feel like I’m either coming down with something or fighting something off.
Couldn’t resist trying (these being two of movements I find particularly challenging), regretted it around 300m into the 750, but wasn’t willing to stop.
14 something with 20# db.
T-shirts are lovely – thanks again!
Blew my WOD (hehe, get it…WOD) on the erg and paid for it dearly on thrusters. Wound up breaking them up way too much.
12:44 @ 40lb
Pauly and Becca, the tees are awesome! Can’t wait to rock em on Saturday.
David,
re: your interview in the journal today…
Sir, you are truly the real deal.
WOD- 14:37 used 30lb. dumbells. That was freaking hard. Almost had a visit from Pukie.
David, I just saw the video. I liked the part about “de-conditioned grandparents”. Well, at least I’m not a grandparent yet.
I wasn’t surprised at all by how hard this sucker was. Not because I’m in the know or anything but I happened to remember just how close I came to losing my sh*t during Reverse Jackie a month or so ago! Thrusters + Rowing = Suck ass IMO.
nice work, jack!
Great interview David!!
Can’t wait to see the t-shirts. 🙂
We went to cheer for LIC/Queen’s FGB last night – Brandy & Andy kicked butt! Looking forward to the weekend.
Did yesterday’s WOD this morning. 9:02 with 40lb.-thrusters.
Paul and Becca, thanks so much for the tees – they look great!!
Also, check out Lucy (Goosey) McGrath on the CF Kids site!
http://www.crossfitkids.com/
A perfect Gorilla Back.
Way to go, Shane!!
11:48 with 20# DBs
first wod in over a week and i could feel it and am feeling it now. excited for the weekend!
thank you Leo for yelling at me, i mean pushing me, at the end. i needed it!
paul and becca – thank you for saving team 007!
Thanks for pointing out the journal article, Chris. Real deal, indeed. I guess it’s unsharable? Unless the sharee has a subscription.
Delightful.
I’m not at all tech saavy so I’ve no idea how to share the video, but i’m pretty sure we could pull it up on a laptop using anyone’s journal subscription.