as RX’d
wb     20 12 13
sumo 14 10 10
box   13 12 10
PP     10   8 6
row   10   7 10

Total 165

FGB

So I had one of those days…..

Rd 1: 120
Rd 2: 96
Rd 3: 104

Total: 320…...

Not happy at all. I’m kinda pissed off. First time I ever had a round under 100 reps. I was using a Life core rower and it seemed to count calories like years! Just didn’t have any strength today?!?!

Last FGB-412 something…..

This really was a “Fight Gone Back” The combination of the excercises really got to me!
after the first 2 excersises and I went into the jump box even know I saw the top of the box my legs did not seem to realize that the box was taller lol…..

I was not able to break the reps per excersise since I was alone so I just kept a full count of reps per round.

Cash up:
-Warm up - Shoulder Stretches/Legs Stretches/Back Stretches

WOD
Tuesday 090804
“Fight Gone Bad!” - As RX’s
Three rounds of:
Wall-ball, 20 poound Ball (sub with 2x20# dumbell thrusters)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (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.

Add your points and post them to comments.

Total Reps:

Round 1 - 69 (59 reps + 10 cal)
Round 2 - 63 (54 reps +9 cal)
Round 3 - 58 (50 reps +8 cal)
____________________________
Total - 190 (163 reps + 27 cal)

This was my first time doing this workout and also I did it as Rx’s so I’m very happy with the results. (Jump Box were tough!!!)

On my last row 2 guys came up next to me with their own 20# ball and a 20” box and when they saw my lay out the smile and asked me what round are you on!!!! Cool I meet 2 more Xfitters
now I have other guys to work out with…. I watched one of the guys do the Workout as Rx (he’s been doing this for 1 year) he was an animal….. I hope to get like that by the time my year is up!!!

To night I will post my swimming time for 1000M

8:00 am Class

Buy in
5:00
Alligator crawl =>dip walk => 100 M => agility ladder 2 in 2 out => agility ladder swizzle => Vault => Vault => Max L-sit

WOD
“Elizabeth”
7:00 cap.  Have every one scale to make this

Cash out
2x
2:00 Handstand hold or max handstand hold for pack and puppies
15 toes to bar
15 sit ups

Stretch

Sorry my 8:00 am people - a little discrepancy in the timing but you should have gone to a 7:00 min cap, not a 5:00 min cap. Next time!

Doing FGB tomorrow. To redeem my C&J Ladder and see how I improved on form from watching videos:
Grace: C&J, 95# 30 reps for time
8:00
Form was better by a lot!

I have this lurking fear about FGB tomorrow -_-

after a couple of days of:

@ Camp PB

5 rft

5 thrusters @ 115#
10 Burpees

6:42

Back Squats

Cash in run/walk 1 mile

5 Air Squats

Bar 45lbs
Bar +10
Bar +20
Bar +30
Bar +40
Bar +50
Bar +60 PH!!

I felt great about the squats and my form has improved !

Modified CFWU: 3 sets of 15 sec Samson stretch, 10 beginner pull ups, 10 push ups, 10 squats, 10 good mornings, 10 sit ups

Modified puppy Fight Gone Bad
Three rounds of:
Thrusters, 30# (Reps)
Sumo deadlift high-pull 45 pounds (Reps)
Box Jump 18” box (Reps) (top of bench)
Push-press 45 pounds (Reps)
Burpees (Reps)

Results
Rd 1: 79
Rd 2: 57
Rd 3: 52
Total: 188

I think someone was tampering with my stopwatch. Those rest periods certainly didn’t feel like a whole minute.

Goal next time: Crack 210 total

Brutal, but felt so good.  I was surprised how much this took out of me:

Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) (subbed 30lb’s thrusters)
Sumo deadlift high-pull 45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 45 pounds (Reps)
Row (Calories)

1. 25+14+20=59
2. 28+24+24=76
3. 20+21+10=51
4. 20+20+20=60
5. 13+15+14=43

total: 289

Cash out: 2x20 sit ups

Looks like me score is in line with others.

Well I have been crossfitting on and off for 2 years now, and thought it was about time I made it official!!

After a period of dipping my toes in the Crossfit waters (in between doing Ironman and Triathlon) I have now committed fully to Crossfit….and I am loving it! I am also trying to spread the word to as many people as possible. I am hopefully going to get down to one of the local affiliates in the UK soon.

I really enjoyed JT and recorded the following:

I had to do this on the smith machine, because the squat rack was being hogged by others. As usual I had finished my work out, before they had completed 2 sets!! This may well have altered the results, I will find out next time!

1st: 80Kg
2nd: 120kg
3rd: 150kg
4th: 170kg
5th: 180kg
6th:190kg
7th: 200kg (PB!!!) This was with a spotter for safety!

Today was ‘FGB’ which I was excited about after seeing the charity website. Unfortunatley whilst I did OK, I left my results at the gym! So I have no eveidence of how I performed! Look forward to the next time.

So to conclude, a massive thankyou to all involved with Crossfit and the website etc.. It is truly motivating me to improve in all aspects of fitness. I just wish I had found this when I was in my twentys! Waiting with anticipation to see what tommorow holds!

M/33/5ft 3/83Kg

“J.T.“

CFWU - 3 sets 15 squats - 10 situps - 10 back exts - 10 - 5- 5 pullups ( I slacked on the pull ups - cause I have a funky pain in my forearm area)  I think I have invented a new pain - it’s called baby elbow - cause everytime I (I mean my wife) have a new baby I get a pain near my elbow from carying the little joy?  I Have a 4 month old now.  Lots of carrying to calm him down sometimes.  I try the football hold - the over the shoulder hold - the normal 2 handed hold but they are get very tiring after a little while.  Sometimes I try the sit and watch TV Hold - but it never works!

21-15-9 reps of:
Handstand push-ups (done with feet hooked on a bar about neck high - I was working my hamstrings more then my muscles for HSPU - cause I could not pull push hard enough) I really need to work on these HSPU’s.  My 5 year old daughter can do about 15 HSPU - Me 4 HSPU but I started @ 0 so that is better.
Bar Dips broke up into sets of 5 ish.
Push-ups broke up into sets of 5 ish.  I thought I could always do 20 pushups no matter what.  Nope - not today.

10:02

CD 2 practice sets of 10 HSPU Progressions from a high bench.
1 set 55# dumbell swing.

“Fight Gone Bad!“

CFWU X 2

Three rounds of:
Wall-ball, 5K pound ball, 10 ft target (Reps) 28 - 20 - 18
Sumo deadlift high-pull, 75 pounds (Reps) 11 - 7 - 6
Box Jump, 17” bench (Reps) 24 - 27 - 21
Push-press, 75 pounds (Reps) 14 - 11 -11
Burpee (Reps) 8 - 8 - 8

Total 222

“Fight Gone Bad!”

Three rounds of:
30 lb DB Thrusters 31-20-18
Sumo deadlift high-pull, 75 pounds 20-12-13
Box Jump, 20” box 25-25-22
Push-press, 75 pounds 14-15-20
Subbed walking lunges instead of row… counted each lunge as a point 34-31-27

Total: 327

Im sure the walking lunges jacked up my total a bit… didn’t see the burpees sub recommendation before hand though.

Kandy

W/u
various hip and shoulder stretches

WOD
50 Wall Ball 14#/10’
25 Snatch 55#
40 WB
20 snatch
30 WB
15 snatch
20 WB
10 snatch
10 WB
5 snatch

18:38

frosty996 - 04 August 2009 05:31 AM

Best is when your hands get sweaty and the ball gets through them, hits you in the face, then rolls off. Extra points if your wallball target is in a stairwell and you have to go fetch it from downstairs.  That didn’t happen to me during FGB, but it did happen to me during the previous time we did wallball. Seems funnier in retrospect than it did at the time! 

Oh for video.