Today’s WOD:
Fight Gone Bad
3 Rounds
1 Minute each station, 1 Minute rest between rounds
- Row
- Wall Ball (20#/14#)
- Sumo Deadlift High Pull (75#/55#)
- Box Jump
- Push Press (75#/55#)
Add Total Reps for score, count calories on rower.
Good Times!
The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
July 27, 2010 at 9:43 am
Why today… I can’t make Tuesdays! Ugh, I wanted another shot at FGB to see if I could improve my miserable score by gaming the workout. Bummer! Oh well, it’s not like I have any legs left anyway from yesterday’s lunge fest.
Have fun everyone.
July 27, 2010 at 10:03 am
219 not bad but lost some time on my station to station transitions…could have gotten a few more points.
July 27, 2010 at 10:40 am
A somewhat disapointing 194 which is essentially my PR (195) from last Sept. I should have and could have done better. It’s a tough one at 6am on with no food for 10 hours. Yes, I am making excuses, damn it. I should have kept better track to get over 200. By the way, I hate wall balls.
July 27, 2010 at 10:47 am
Can’t believe it… This is so awesome!!!
July 27, 2010 at 11:20 am
today will be my first time taking on FGB, pretty amped for the 5:30 class
July 27, 2010 at 11:44 am
Every morning I stumble out of bed, look at my computer, and find out what the WOD is. This is the first time I have ever done a double take and thought I was still dreaming. FGB on Tuesday? Really?
Regardless of my shock I managed to break the 400 mark with a 406 this morning… getting 50+ each round on push press helped. Needless to say, PR.
July 27, 2010 at 11:55 am
Brandon….I was pretty happy with my pr of 307…until I read your post. I need you to show up in Topsfield so I can be inspired by going head-to-head. NICE JOB….Joey Burpee…maybe next time.
July 27, 2010 at 12:57 pm
That’s incredible Brandon!
I’m humbled with my PR of 278.
July 27, 2010 at 1:07 pm
Good times! FGB: 203 – last time 185…
July 27, 2010 at 1:33 pm
all i can say is hahahahahahahahahahahahaha
July 27, 2010 at 2:14 pm
Hey Everybody,
The past 7 months at NSCF have been awesome. Everyone at NSCF, both Topsfield and Beverly have been incredibly welcoming. As many of you know, I am leaving in a week to begin Secret Service training in Georgia. But, before I leave, I wanted to try and get some NSCF’ers together for drinks and food.
I was thinking Miyako Japanese Steakhouse in Danvers on next Tuesday night(8/3). If you plan on coming just leave a comment here or shoot me a message on facebook. Everyone is welcome and the more people, the better!
-Casey
July 27, 2010 at 2:17 pm
LGB – Legs Gone Bad after yesterday’s lunges.
Joe, How do you game FGB? Skip your worst event and take an extra minute rest?
July 27, 2010 at 2:21 pm
Love FGB! Was praying for a pr from last time we did this but no such luck, stayed right where I was at 280 used the big box for box jumps.
July 27, 2010 at 4:26 pm
Response for Sean: follow this link for a good article
on Fight Gone Bad strategy (for a higher score)
http://crossfitdelawarevalley.typepad.com/my_weblog/2008/09/the-sport-of–2.html
The basic strategy is to go all out on the push press since it is the most
isolated movement and will tire you the least. The opposite is the case with
rowing for calories, which involves all major muscle groups. Go all out here
and you risk burning yourself out for the rest of the exercises.
July 27, 2010 at 4:32 pm
Thanks Tim, ill be there at noon tommorow so be ready haha.
WOD :306
Somewhat happy with that score, i wanna do better next time
July 27, 2010 at 7:24 pm
Fight gone bad: 329.
Goland…maybe next time
July 27, 2010 at 8:17 pm
started out strong, but slowed down in the middle of round 2
way too many breathing breaks at the push press
276 — 110, 85, 81 — PR by 30+ over my only other attempt last Sept.
used the calorie row as a semi-rest period–only pulled 12-11-12
might have been a mistake
will definitely shoot for 300 next time
July 27, 2010 at 8:29 pm
Nice job to everyone who did this WOD today! I was short on time and was originally going to do one round and take off…. but I had to finish what I started! I got 251.. not my best, but not my worst. Wall Balls are my nemesis! I will conquer those one day.. the day that I grow another 4 inches! Any ideas on how I can do that?
July 27, 2010 at 10:20 pm
tara, I hear you can get implants to lengthen your legs. looks cheap in russia.
July 28, 2010 at 10:51 am
first time tackling FGB. ended with a 315. 1st round was 123, 2nd round was 100, and 3rd round was 92.
maybe next time goland