Wednesday 2/6 "Fight Gone Bad"

[rord]

Post the numbers of each round. Remember to switch the rower to calories before you start.

Hoo-Yah!!

[nollt2]

I don't have a row machine. What can I substitute? Can I do a lat row instead, and if so at what weight?

[gmt-nyc]

I've heard about this workout before, never tried it though. It seems that CF does only three rounds with one minute rest between each round. Do we get the one minute rest between rounds, or do we press straight through all five rounds? This is going to be a great wake up call tomorrow morning.

[gmt-nyc]

Duh, must have read right past the "one-minute break is allowed before repeating." Sorry.

[TAMU_2008]

Sounds FUN and Intense...cant wait to hit this one in the mouth..

Gig'em

[Neumeister]

Hey Rob, what would be a good score to shoot for on FGB?

[toziongoesi69]

NollT first I went over the crossfit and they said Sumo Deadlift High Pull but since we are already doing those I have no idea...

Also my rowing machine is all the way across the gym. So can I stop my watch to run over there, and get to it so I dont waste half the time just getting there?

[missathletic]

I don't have a rower so I'm going to do seated row for reps.

[bigarms25]

Wall Ball 30lbs-26,23,20,20,19
SDHP 75lbs-18,15,15,13,13
Box Jump 24"-21,21,21,18,16
Push Press 75lbs-24,25,26,15,17
Row Calories-18,15,15,13,17

6'2
190
Age-40

[pipelinesurfer]

subbed 75lb thrusters for wallball and pullups for rowing(from last time). lost count of numbers, but rest assured finished lookin' like i had just gotten outta the pool, lol.

did the SEAL fit ab blast, that was pretty fun, timer clicked off, id put my time about 5-7 minutes.

finished with some old school strength training.

good day for me, after being sick anyway. btw, ive become like an unofficial trainer at my gym now, lmao. everyone is asking me how to workout, and its flattering, but also kinda annoying, lol. w/e, HOOYAH!

[B HURB]

Hey Rob, what would be a good score to shoot for on FGB?

600 reps for you Mr. Neu, that would be a solid score:)

[nollt2]

I used a 18lb medicine ball, only a 12" box jump, and did a .15 mile run instead of the row. To make up for this I only took 30 seconds of rest between rds. I also lost track of my reps because I was concentrating on breathing.

[gioberg11]

Wall Ball (only had 16#) 24 30 30 30 30 = 144
SDHP (75 lbs) 17 17 15 12 18 = 79
Box Jumps (30 in box) 20 20 20 20 20 = 100
Push Press (75 lbs) 20 17 17 15 18 = 84
Rows (calories) 8 9 12 12 12 total reps = 407

lost about 10-15 secs on each row because of the time it took to get over to the machine

[bigarms25]

What is the seal fit ab blast?

[Neumeister]

17/175

Subbed 15# Med Ball for Wallballs and 4 count Flutterkicks for Rowing. Paced myself throughout the workout doing only a predetermined amount of reps so I didn't burn out prematurely.

Wallball (15#): 28,26,24,22,20
SDHP(75#): 28,26,24,22,20
Box Jumps(20"): 28,26,24,22,30
Push Press(75#): 28,26,24,22,20
4 ct FlutterKicks: 28,26,24,22,50

Total: 640

did the Ab Pyramid this morning with a friend. It was untimed but I did it non-stop so I'm guess it was around 4-5 minutes.

Huge thanks to Ben for giving me a goal to shoot for. Next time I hope to get over 700. Hoo-yah!

[skie]

Sumo dead lift high pull - 23,21,18,21,17
Box Jump - 21,23,21,26,26
Push press - 17,20,25,17,18
row (calories) - 16,16,18,17,17

I wasn't able to do the wallball due to gym restrictions. I however swam 800 yards this morning (still working on technique), and did 100 pushups nonstop before doing today's WOD.

Age: 21
Wgt: 161
Hgt: 5' 7"

[JLPestkeJr]

Incline Sit-ups W/Med Ball - 45, 38, 34, 30, 35 --> 182
(Quarter Dead-lift) High-Pull (Back still sore from Sat.) - 25, 19, 15, 12, 18 --> 89
20" Box Jumps - 35, 30, 30, 30, 35 --> 160
Push-Press - 15, 11, 11, 11, 12 --> 60

Row (Split into three sets, finished at end of workout due to my gym being retarded and separating everything cardio and weight training.) --> 77 cals

Total = 568

[vegas]

I picked up the "perfect pushup" and started the program that comes with them today and mixed in sets of flutterkicks, sit ups, and pullups. I ended up doing the perfect push up routine. 6x25 sit ups, 3x8 dead hang pull ups, 2x75 4ct flutterkicks.

Did a 3 rd. "ight Gone Bad"with subs on db thrusters for wall ball and bent over rows with a 45# plate subbed for rowing. Total reps 353. Then I hit the pool to work on fin swimming for an hour.

[trent77]

Had a lot of fun today did this with a few of my friends who are just getting aquainted with the crossfit stuff they really enjoyed it and did pretty good. Here are my numbers:
no ball so just subb'd b/wieght squats I know its not the same but did 160 ttl.

presses 70

dead lift high pull 75

lat row 200 with 50lbs

no box so we did a few suicides on the basketball court lost count of the exact numbers.

[pipelinesurfer]

What is the seal fit ab blast?

SEAL fit ab blast was the SEAL fit WOD today

[car03h]

had to make some subs due to lack of equipment so this is how it went down for me and the guys in tally, fl

2 mile run followed by 1/2 mile sprint

3 rounds for reps:
30lbs thruster (dumbell)
SDHP - 95lbs
Box jump 20in
Push Press 75lbs
Burpees

Run - 12:43 (not including sprint)
Reps - 343

[jakryabre]

Made some modifications...don't have an actual Crossfit style gym here...

Thrusters (50lbs) vice Wall Ball = 23, 23, 19, 15, 15
SDHP (75lbs) = 19, 18, 18, 15, 13
Box Jump (24") = 20, 20, 16, 16, 13
Push Press (75lbs) = 22, 22, 20, 18, 16
Ran 400m between rounds (no rowing machine)

[sonovthegun]

Yeah, didn't see the "one minute rest allowed" part, even though another guy mentioned it in the forum. I pushed straight on through, which had to hurt my time a bit, but hooyah anyway.

As I said, some SOB stole my IronMan, so doing this on the minute would be awkward. I set a point goal, rather than a time limit. Like the Meister of Neu I did
Wallball
SDHP
Squat Jump [no high knees, damn shins acting up again]
Push Press
Four Count Flutter Kick
Each round and each exercise was 28 reps.

Total: 700 score in 39.45
I completed 3 rounds + wallball in 25.51

Hooyah

[gmt-nyc]

Well, I was nervous for my first fight, but I don't think it went so bad. But I did have to sub upwards on the SDLHP and Push Presses to ~90# (2 10kg bumpers + barbell) because the gym had flimsy 5# bumpers or 10kg bumpers, and I wasn't about to put little 10# free weights on the barbell again for SDLHPs. I learned my lesson the other day, and I wanted the bar at proper DL height this time. Otherwise "Fight Gone Bad" as RX'd:

Wall-ball 20#: 30 30 28 28 23
SDLHP 90#: 20 20 16 15 15
Box Jump 20": 20 20 22 21 20
Push Press 90#: 18 18 20 20 15
Row: 17 17 15 15 17
Total: 500

Also, clock management was an issue. Because I was alone, I first had the stopwatch on the floor, bad idea, then I had the stopwatch hanging around my neck, slightly better but still a bad idea, which got in the way on SDLHP and Box Jumps. Both solutions were poor, and required that I put the weight down (sucked particularly on Wall Ball, SDLHP and Push Press) check the time and then pick back up. Definitely could have scored higher had I had an official time keeper follow me around, and my theme music of course ("I'm gonna git you sucka" movie reference). Using 75# instead of 90# probably would have helped improve my score too! ;)

[B HURB]

Did the fight today and it was killer. I followed suit with the Neumeister as well with the flutters but subbed 45# thrusters for wall ball. I had my buddy Jake who is a trainer at the Y follow me around with a stop watch so didn't get any slack.

Thrusters: 30/26/22/22/20
SDHP: 25/20/18/13/13
Box Jumps: 43/40/30/30/30
Push Press: 20/20/20/18/20
4 Count Flutters: 30/31/29/30/28

Total: 626
With regards to FGB, I think this run-through was better, and I was definitely putting out alot...but still I think that I should've maybe had another 15-20 reps. It's a matter of just fully excepting the pain and believing that you can keep going even with your HR through the roof and your head throbbing. Getting closer to achieving that level!

Finished with the AB Blaster workout....didn't keep time but everything was unbroken and no rest between sets so that was all I wanted anyway. Then I swam 1 Mile.....and now I'm tired and hungry.

[danodec]

Did this one today, maybe I'll do the Ruck Beatdown tomorrow.

Subbed 45# thrusters for the wallball. Jumped over a bench back and forth for Box Jumps. And cheated a little bit since it took me about 30 seconds to get from the squat rack where I was working to the row machine and strapped in, I gave myself a minute of rowing time once I started (after the first round when I realized my numbers were gonna suffer).

thrusters --- 21 / 19 / 21 / 18 / 16
SDHP ------- 18 / 15 / 11 / 14 / 18
bench jump - 28 / 19 / 19 / 21 / 26
push press -- 16 / 14 / 15 / 15 / 15
row (cal) ---- 6 / 14 / 15 / 17 / 16

tot = 427 (15 better than in Dec)

[newton36]

only did 3 rounds

WB 28/20/20
SDHP 18/15/15
BJ 30/30/24
PP 19/20/19
Row 8/7/9

282 total