Fight Gone Bad - EFF you up - 244

http://www.crossfit.com/discus/messages/24/23723.html

Fight Gone bad at Brand X saturday class:

This is CrossFit's famous Fight Gone Bad workout. 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.

3 rounds. The stations are:
Wall-ball 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
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. "1 minute rest guaranteed." Weights and Wall Ball target height scaled for Pack and Puppies.

This was my first FGB
PP: 30-26-20 45#?
Row: 10-7-8
WB: 15-15-15 14#
SDHP: 17-15-13
Box Jump: 18-19-16 (Step up / step down, 20" box)

244

OH MY GAWD.

Big Dawgs:
Jason 326
David S 295
Kim T. 238
John M 286
Connor 223
Dwight 182

Pack:
Lauren 274
Andrea 278
Doug 254
Patrick 199
Karen 252
Bobbi 248
Mike S 239
Mike 296
Tony 286
Laura 244
Denise 285
Shelly 282
Dan L. 234
Darby 261
Puppies:
Arlene 237
Tracy 255
Bob 270
Aileen 265

Diane - my nemesis

diane-lette 21-15-9
Deadlift 115#
Shoulder press - 65# bar (4 reps of 75# - no dice) 17:42 Pushed hard.

When SP form degraded went to push press. Last round all Shoulder press. Deadlifts broken into sets of 5's and 3's
Telephone rings between Deadlift and SP in last round. "Honey can you call right back, I'll be done in about a minute! Love ya. Bye!"

The sport of fitness, the art of getting better.

Random computer type guy I see every few months:

Hey, Laura. You look good.

Thanks, crossfit.

Wednesday Eve @ Brand X

Big Dawg!!! :)

For time:
Run 400 meters
30 Pull-ups
21 Slam Ball (20#)
Run 800 meters
21 Slam Ball (20#)
30 Pull-ups
Run 400 meters


26:03

Dan: 13:07
Jason: 12:50

Dammit.

CrossPit: Fighting (Fat) Helen

Fighting Helen (I didn't do Fighting FAT Helen as posted - my bad)

3 rounds 120 punches on the heavy bag
21 Kettlebell Swings @ 35#db
12 Pull ups

11:45

After I did that, I'd already been resting for 5 minutes when I realized I should have done the pack workout with 5 rounds. I thought only the Big Dawgs were doing 5 rounds (Fat Helen). So I hit the road for a figure 8 before skill work.

Skil work: Hook, Escape from Mount

Summary April 15-21 (hmmm easy weak?)

Errr...weEk. freudian slip.

Saturday: Brand X Girls gone wild - running pullups squats situps
Sunday: Rest
Monday: CrossPit - 20 minutes of 1 minute bag work, 1 minute Ball complex.
Tuesday: Rest
Wednesday: 10 rounds of DL 75# & Pushups 37:03 all push ups chest to floor.
Thursday: Power Cleans PR 100#
Friday: Rest

Extra rest day this week due to scheduling conflicts.

I have to say I am appreciating SD Mike. He pushes me hard and gives me no slack. He only let up on me for about a week after finding out I am 20 years older than him. LOL. He was all over me this week about not stopping during the DB Burpee HSQ Thruster workout.

I'll go down to CF San Diego with him for a workout soon, despite how he says they even push him harder than he pushes himself. I'm sure I'll be humilitated. LOL.

I really am getting better.

The original Dumbbell Burpee Squat Clean Thruster workout.
Yes it was all my fault. Can I get it named after me??? *grin*

owowowowowow
12#dbs
Jump assisted pull ups

35:11

(I changed pull up bars and the crossmember is too close to the bar to do it without a jump, floor too far from the bar to fake a dead hang.)

Posted by: LauraROwowowow at April 1, 2005 09:38 PM

Dumbbell Burpee Hang Squat Clean Thruster

Saturday Class
21-18-15-12-9-6-3 of

Dumbbell burpee + squat clean + thruster
Pull ups

Big Dawg Dumbbell = 35#
Pack Dumbbell = 25# I used 20#dbs
Puppies = 5-10#

Power clean (PR!)

Due to time constraints went with a Max Effort workout -- apparently I got the idea from tomorrow's WOD. ;)

Power clean 3-2-2-2-2-1-1-1-1-1

75# x3
75# x2
75# x2
85# x2
85# x2
85# x1
90# x1
90# x1
95# x1
100# x1 (PR)

Push Jerked the 85# single and a 90# single.

Attempted to split jerk the 100 but couldn't get all the way up. Let it down safely.

100 dl/150 pushups

37:03 for 10 rds:
75# Deadlift (hamstrings to calves) x 10
Push-ups x 15

No mods on the pushups. I'm proud of that at least. LOL. I liked this workout. Almost puked.

YES!

Lucky Dawg Posted: April 18, 2006, 10:34 am

You all trained with ferocious intensity last night. Towards the later rounds of the workout everyone looked thrashed, but your strikes continued to pound the heavy bag solely from a complete refusal to quit. Snarled teeth and foaming at the mouth, you all fought to the end. I loved it.

CrossPit - Hellacious. I love it.

Drove from the coast to Ramona (mountains) on fumes, not wanting to miss CrossPit class. Missed warm up and stretch. Got there just in time for the workout:

Warm up: 600m run, shadow box, stretch

Ball Complex
Stand with ball in hands
Slam ball
Squat down to ball and grip top of ball
Thrust legs back into a sprawl
Push up
Keeping hands on ball, sit out with right leg, sit out with left leg
Resume sprawl position
Shuffle 180 degrees to other side of ball
knees to chest
clean ball

Workout: 10 rounds:
1 min. Ball Complex
1 min. heavy bag work ( hard, fast straight punches)
[20 min. total]

Big Dawgs-10 reps per round/ 20 lb. ball
Pack- 7 reps per round
Puppies - 5 reps per round/ light weight ball

Skill work: hooks, mount escape
I managed 5 ball complexes per round most rounds, 12# ball, no rest.

My partner was Kelly, it was her first time. I know her from Starbucks, she's a cool Barista there. :) Jason is converting all the partners there to CrossFit/CrossPit. Another one bites the dust.

Ran out of gas in the parking lot of the gas station about .5 mi from Brand X. LOL. Had to get the gas station guys to help me push the car 15 feet to the pump.

Summary April 8-14

Saturday: Brand X Baseball
Sunday: Carlsbad 5K - 31:22
Monday: Cindy 8 rounds + 5 pullups (5/10/15 pull ups/push ups/squats)
Tuesday: Rest
Wednesday: Kelly 3 rounds (20" box, 14# ball) 31:16
Thursday: Turbo Kickbox (Aerobics - 50 points from Griffendor!)
Friday: 25-20-15-10-5 situps, box jumps, shoulder press 10:00

Girls Gone Wild

Big Dawgs

Run 200M
5 Pull ups
10 Push ups
15 Squats

Run 400M
10 Pull ups
20 Push ups
30 Squats

Run 600M
20 Pull ups
30 Push ups
40 Situps
50 Squats
Run 200M

Last round done with Ricky, Tony and Mike (SD Mike) yelling - I mean encouraging me. I love Brand X.

CrossFit on Friday

My friend of many years, Leslie, met me at the gym (sorry i was a little late, Leslie!) for a quick workout. She heard from another old friend of hers who has been doing CrossFit. Cool. This stuff is really spreading.

I made up a simple workout trying to use the principles Jeff pointed out for beginners.

Start simple.
Don't make the workout too long. 15-20 max.
Include one cardio exercise and no more than two other exercises.
Do some skill work.

The workout was: 25-20-15-10-5 of
Standing Shoulder presses with dumbbells
Situps
Box jumps (for cardio)

Since she has issues with her back I had her sub box step ups (l+r = 1 rep) and crunches for situps.

The first round we used to demo the exercises so it was slower then she kept up with me for the rest of the workout. I did jumps and situps and we both finished in 10 minutes. Then we did some squat practice.

She said she was perspiring (She seemed ok.) I was sweating more after that 10 minute workout than the hour long "turbo kickbox" class. LOL. Hopefully we will do that again. She's been reading up on the CrossFit site. Yay!

Thursday

WOD = 5K run. Decided to do Nancy instead at the gym.

BUT

My gym friends talked me into doing the "Turbo Kickbox" class.

Some hilarious quotes from the class:

"Since this is your first class, don't get too fancy. Just jabs and crosses. Don't kick too high." Proceeds to do kicks about 3 inches off the ground.

Sometime about halfway through he asks me if I feel like I'm going to pass out. Um. No.

After 45 minute of a light sweat inducing choreogaphy, he says, "ok this this is the part we call recovery." OK, recovery from exactly what. The embarassment of not knowing my right from my left and doing jumping jacks off beat of the 70's music.

Ha. There's more. I will blog more later. Stay tuned.

Sound off

OK, you guys. I know you're out there! ;)

Say "hey" or somethin'. sheesh.

Kelly - Modified

Went ahead and tried Kelly but only had time for three rounds:

Run 400M
30 Wall Ball (14#)
30 Box Jumps (20")


31:16

Wall ball sucked until Jason reminded me to catch in the squat position. Then I cranked out two more rounds. Box jumps were tough, 20" box is still a bit too much of a challenge for me.

Clarication from Lucky Dawg (Jason for you non-BrandX folks): catch it in motion so your not standing at the top, waiting to start your next rep. Hot plates are at the top and bottom. Catch it on the way down, squeeze your shoulders together and hold the ball against your chest. Drive up explosively and fire the ball from your chest as you approach your apex. Your fingertips release the ball once you're standing fully erect.

Summary April 1-7

Saturday: Painstorm - Big Dawg (women's wt) 55:30
Sunday: Work in yard/rest
Monday: CrossPit Chelsea / Heavy Bag/ Hooks, Front kick/sweep
Tuesday: "Fry-Anne" DL/Thrusters 21-15-9
Wednesday: Elizabeth - modified Bar Dips & 55# cleans /DNF 21:28
Thursday: Rest
Friday: Grace - modified Clean & jerk x3075# 15 minutes

Cindy, as prescribed.

I was too late to do the CrossPit workout so I did Cindy:

How many rounds can you do in 20 minutes
5 pullups
10 pushups
15 squats

This is the first time I've ever done Cindy at Brand X - ie kipping pull ups. I was able to do all the sets unbroken.

I HATE PUSHUPS. I can't freakin' get any better at them. (Yes, Sifu Dan, I know you said I have but it still feels like I suck at them.) I did the first set unbroken, then I had to break up in sets of 3, 4 and in the later rounds sets of 2 and 1.

Squats - no problem.

The kipping pullups really had me sucking winds right after the squats. The pushups, you'd think would give me a rest - intensity wise, but NO, I was still dying after them and had to rest before hopping up on the bar.

But hello, I am really getting my chest up to the bar on most reps. That rocks so hard.

8 rounds + 5 pull ups.

Carlsbad 5K

2006 31:22 (Today)
2005 31:34
2003 32:50

This race is so hard for me. I always want to quit in the first mile, thinking I'll never finish in a decent time.

I always cross the finish line with a grimace on my face.

Saturday @ Brand X - "Baseball"

Brand X Baseball.

Each hit is a different exercise performed at Home Plate.

Hit 1: 10 Pullups
Hit 2: 15 Burpees
Hit 3: 15 Pushups
Hit 4: 15 Slamball (20#, 14#, or 12# - I used 20#)
Hit 5: 1 pass on the monkey bars
Hit 6: 15 situps with abmat

After a hit, you "run" Bases place around the outside of the building

First Base: 15 tire/box jumps
Second Base: 15 Kettlebell swings (55#, 35# etc..I used 35# but I did 3 with 55# before David said - you'll get tired REALLY fast using it.)
Third Base: 15 Squats

The score a run AFTER you complete the home plate exercise.

I scored 4 runs: I got all the way up to the Slam balls + 8 tire jumps.

Grace (75#) ~15 minues

Grace 115# clean & jerk x 30

My Puppy "Grace" 75# (Should have used 65#)

6,6,3,3,4,3,2,2,2,2

Full Power cleans. About 15 minutes.

That was tough. I think I'm still using too much arms on heavier weight. But concentrated on getting my shoulders up.

Elizabeth - Modified and DNF! Grrr!

Modified and DNF!! I had a time limit due to class schedule.

Got through the 21 & 15 rounds of Brand X Pack with 55# Squat cleans (first three were power cleans) and double the bar dips (I think my form was probably subpar. Those things are HARD!)

Jeff had said 3:1 for doing Lizzie with negative Ring Dips. I only had about 20 minutes before Kenpo class so I opted for bar dips at 2:1.

Ran out of time at 21:28. Next time, I'll do it with subpar ring dips! hehe.

Fry-Anne

Merging Diane and Fran due to lack of decent pull up facilities and lack of HSPU skills.

21-15-9

65# thrusters
115# deadlifts

19:34

That was tougher than I thought it would be.

CrossPIT!!!!

CROSSPIT!!! @Brand X

Awesome workout. Jason (just Jason). Nice Job, buddy.


Warmup: run 600M, Shadow Box, Stretch.

Workout: 1 minute rounds alternating straight punches to the bag and Sprawl, Pushups and Squats. I had to do the puppy numbers because of sprawls and pushups.

Punching: Work the hook body mechanic - "rock on a rope".
Kicking: Front kick/sweep to the leg.

Walk out of there looking "like I showered!" with beat up knuckles. LOL

That is what I'm talkin' about!

Summary 3/25-3/31

Saturday - Fran @ Brand X 35#db 15:08
Sunday - rest
Monday - BX class Run 400m, 50 thrusters 35#, 30 situps, run 800, 30 situps, 50 thrusters 35#, run 400 23:15
Tuesday - ME day OHS, BSquat, FrSquat
Wednesday - 20 minutes of 10 pullups, 10 pushups, 10 Sh. Press 5 rounds + 10 pullups
Thursday - Brand X workout - 20 minutes of 1 rope climb, 15 broad jumps, 15 dips, building sprint. 3 rounds
Friday - Rest

LOOK! I did the painstorm as BIG DAWGS!

hah. OK a Dawg. Maybe because I'm not so big. And i did the Ladies Weight 35#.

Posted on Saturday, April 01, 2006 - 01:54 pm:

--------------------------------------------------------------------------------
Here are the times that were recorded at Brand X:

Dawgs
Those that carried the "Stupid Bar"
Mike 43:06
Jason 44:35
Connor 44:51
David 44:51
Those that ran rather than carry the "Stupid Bar"
Jeff 28:50
Steve 30:30
Tony 41:00
David 41:00
Jim 41:00
Laura 55:30 (as noted)

Pack
Keegan 19:11
Brenda 35:13
Karen 37:04
Barry 40:51

Many did not record their times. This breech will be punished at the next class meeting.