2009 09 26 WOD: Fight Gone Bad

3 Rounds total, 5 stations for 1min - each 5min round allows 1min break before next one.

 

Stations:

• Wall-ball: 20# ball, 10 ft target (per rep)
• Sumo deadlift high-pull: 75# (per rep)
• Box Jump: 20" box (per rep)
• Push-press: 75# (per rep)
• Row: per calorie

The clock does not reset or stop between exercises. On "rotate" signal, athlete(s) must move to next station immediately. One point is given for each rep or each row calorie. Highest scores win.

 

Although I was not competing, I was really nervous. We were in St Charles with other affiliates in the region - other regions competed as well. Pretty amazing!

 

This is how I did: Intermediate
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11

 

My goal was 200, I scored 243

 

Next year, I look forward to trying RX and getting better numbers (fabu strategy, Rudy, thanks!). if it weren't for Kerry asking me what the Denali summit looked like whenever I struggled and the incredible energy in there, I wouldn't have pushed harder. It was fun cheering the team and watching these amazing athletes. So yeah, I think I'm getting addicted - I start off scared as hell of these workouts, but the endorphin rush afterwards is like crack

2009 09 18 WOD: "Fight Gone Heavy!"

3 rounds of:

• DB Thruster 25/20 (Reps)
• Sumo deadlift high-pull, 95 pounds (Reps)
• Box Jump, 24" box (Reps)
• Push-press, 95 pounds (Reps)
• Decline Row Damper on 10 (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

FGH @ 154pts

• DBT Thruster (20#ea): 10-7-6
• SDHP (55#): 9-8-7
• Box (24"): 17-13-17
• PP (55#): 15-10-10
• Decline Row (cal): 9-8-8

lessons learned:
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par

2009 09 10 “Fight Gone Something Else”

FGB-lite kicked my patukas yesterday

3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep

KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5

148 … double unders just joined pullups and pushups on my suck list. they’re all just awful

i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time

the bright side is that there’s no where to go but up!

2009 08 30 WOD - fractional "Fight Gone Bad"

My Warm up: 400m run
With 3 rounds: 8 pushups, 8 pullups, 10 situps, 5 pvc squats, 3 samsons

Wooooow, "fight gone bad" (even fractional) is pure sadism. I LOVE IT!

Rules: 3 rounds of 5 stations with 1min break after ea round. Round 1@30sec, round 2@60sec, and round 3@90sec

WOD as Rx'ed:
* 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 (Calories)

My score: 209
* WB: 12,16,20 (10lb/10ft)
* SDHP: 10-14-18 (45lb)
* Box: 8-11-14 (12", had to step up on a few the last 2 rounds)
* PP: 12-18-23 (45lb)
* Row: 3-12-18

Notes: - Is it a PR if it's my first time? :) - I can do a 4-5 pull-ups without the assistance of a band (Kipping is a miracle! Thank you Bryce!) - My ego doesn't understand why I can't do more weight. Its humbling as I learn and that I HAVE to let my IT heal first