And this was very bad for me. Got to be one of my worsted FGB scores… but at least I made it into the gym. Note to make excuse… but because my legs where dead from Monday’s back squats and my arm was still slightly tweaked from last week the box  jump, wall balls, and push press all kinda sucked ass.

WOD: Fight Gone Bad

• Wall-ball, 10 ft target (Reps)
• Sumo deadlift high-pull 75# (Reps)
• Box jump 18″ (Reps)
• Push-press 75# (Reps)
• Row (Calories)

Results:

3 rounds – 63, 39, 59 = 161

WOD:
Fight Gone Bad!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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. This event calls for 5 rounds. 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. The stations are:

• Wall-ball, 10 ft target (Reps)
• Sumo Deadlift high-pull (Reps)
• Box jump (Reps)
• Push-press (Reps)
• Row (Calories)

RESULTS:
85-70-75-66-56 = 352

Haven’t not been since last Wed… this was quite ass-kicker for the first day back. And for anyone that if familiar with FGB, this was FG (very) B since we did 5 rounds! I kinda sucked, but better to have gone to the gym and sucked than sat at home on the couch right??

WOD:

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)

RESULTS:

91-72-64-70
Total 297

Today is actually Fight Gone Bad 5 (http://www.fgb5.org/) to raise money for LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Unfortunately I didn’t get a chance to a make to one of the affiliates hosting it, but we did it at CFSC as well.

As usual it was one hell of a workout, and if you notice… the original WOD was only 3 rounds, but Jason opted to throw in a bonus round for us. For four rounds of FGB, this was actually a decent number for me. I manged to keep my mid-rounds number a little higher than in the past (I’ve started at 94 and dropped to 41 in round 4 before). Although I almost bit it on the first round of box jumps… I blame yesterdays workout ;-P

For as much as I HATE this workout while doing it…. it is one of my favorites. It was a good way to start the weekend.

WOD:

“Fight Gone Badish Group Style”
Complete each movement for the duration of time it takes your team mate to row 300 meters.

“The Cycle”

• Wall Ball Shots (each rep is 1 point)
• Push Press @ 95/65#’s (each rep is 1 point)
• Lunge with a 45/25# plate over your head (each L/r leg is 1 point)
• Hang Power Clean @ 95/65#’s (each rep is 1 point)

At the end of every cycle rest for 1 minute and repeat for 4 rounds. Goal is to get as many points and rounds as possible. The row must be completed under 1:20 for each person for the points for that round to count. Each team consists of 5 people.

RESULTS:
My points – 64/60/54/59

I don’t think anyone else on my team kept count, so we didn’t get a team score. But it was good workout as I would expect for anything “Fight Gone Bad”-ish ;-)

On a random side grip… the new wallballs. They look pretty, are solid, and round… but they are off balance and roll! I kept dropping it because it would roll off my hands after I caught it.  I guess it helps keep you on your toes, but its a pain. Or maybe I’m just not coordinated enough ;-p

WOD: Fight Gone Bad

1 minute at each station:

• 20# Wall-ball, 10 ft target (Reps)
• 75# Deadlift high-pull (Reps)
• Box jump (Reps)
• 75# Push-press (Reps)
• Row (Calories)

Rest 1 minute, repeat 3-7 times…

RESULTS:

Jason decided the magic number was…. 5 round:

93-71-58-41-46 = 308

I really sucked on this one… my side was killing me for the last 3 rounds and as you can see I let that affect my performance :-(

WOD:

“Fight Gone Bad”

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. We’ve used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (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.

Results:

75-70-66-59-58

My back didn’t do so well with this, so my numbers kinda suck and I feel like I could have gone harder. But all and all it was still a killer workout as usual.