Wednesday 081231

"Fight Gone Bad!"

Three rounds of:
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)

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.

Comments

[Billy Wiland]

Fight Gone Bad – modified
30# Plate, 1-ft toss-above-reach: 22/ 22/ 22 = 66
75# SDLHP: 24/ 17/ 21 = 63
20” Box-Jump: 30/ 25/ 25 = 80
75# Push-Press: 25/ 25/ 30 = 80
45# SDLHP, 4-reps = 1: 36/ 30/ 30 = 24
FGB TOTAL: 313

No 20#Ball. MOD: I used a 30#plate, and tossed-it about 1-foot above my reach at the top of my thruster (much like wall ball, just more weight and less air-time).
No Rower. MOD: I used a 45#bar and simply did SDLHP, where 4-reps equals 1-rep; I felt like this was a fair modification, but my “calories” on the C2 rower usually total 30-40… but I’d rather err on the side of underestimating, since 313 would be a new PR for my FGB… but since this is my first-time to do FGB like this, then I guess I actually could say that 313 is my best PR with this version of FGB-modified… but for that matter I guess 313 is also my worst-record for this version, as well! ;-)

Well, my dear friends and family, thanks for letting me stay connected through over-thorough postings ;-) FGB is a great WOD to finish-off 2008.

May God continue to richly bless you and your families this New Year 2009!

Highest Regards & Semper Fidelis,

B-Dub

[Jerimiah]

"Fight Gone Bad!"
Three rounds of:
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)

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

Daryl 172
Karsten 202
Troy (16/42)178
Clint 228
Jim 208
Ed 223

Lots of Good efforts today fighting through to the end. A few improvements to rowing technique, SDHP, and Push-Press form and some of these numbers will fly.

Jerimiah MEBB OHS 5x5 110#

[Jerimiah]

NO 6AM TOMORROW. BACK ON FRIDAY.

[S. Ha]

This morning in the 8am class, we had three. Greg, Sarah, and Barbara. This was the first time that Sarah and Barbara had done FGB. Greg smashed his last score with 273. Sarah got 169, and Barbara got 197. Once again, Barbara is 65 YOA. Awesome!

[Brandon]

Afternon crew did FGB, everybody did a great job and I think most set new PR's, however, I forgot to write everybodys score but rememeber a few.

Susan M led the pack with a 304 or maybe it was 306, but she did complete an amazing 39 box jumps on her 3rd round.

Dave B did an even 300.

Heather did 283, which broke her PR by around 50!

Daniel and Scott were both around 224 which is a great score cause neither of them broke 200 last time.

Christy G was in the mid 250's which is also a PR for her

It was Bo's first time at FGB and he was in the 240 range I believe, great job Bo.

Rachel was in the 250 to 260 range I think.

I was only planning on doing 1 round cause I'm in the midst of a nice cold, and basically a panzie(sp?), but Susan M was my scorekeeper and wouldn't let me stop, so I got a 282, Thanks Susan, I would've stopped after the 1st round if you hadn't pushed me, however if I end up in a comatose(sp?) state, I'm suing for all medical bills!

[Angela Childress]

Brandon...didn't you sign a medical waiver??? :P

Way to go everyone. Those scores are awesome! Looking forward to seeing how the evening class blows some of these scores out of the water..

[craig]

the new guy was the only 6 pmer.
blake did fight gone bad

total was 139 with 75# lifts, and 14# ball

way to go blake and happy new year!

[Jason]

Robin and I came in early and Eddie and Laurie came in also. Everyone did a great job fighting through this one. Especially Eddie this was his first FGB.

Robin - 205 16# ball, 45# bar, 16" box
Laurie - 236 16# ball, 45# bar, 16" box
Eddie - 197 rx'd
Jason - 335 rx'd New PR (with shirt on since Brian was not present)

When I woke up this morning I did not feel up to doing FGB, but my slave driver I mean Robin talked me into it. After the first round I felt very good and not so drained like I have been lately. So I figured I would go for broke and try and beat Craig. He showed up as I was leaving and I did not beat his PR. But I beat my old PR by over 20 reps!!

[Angela Childress]

Way to go Robin... cracking the whip and all..

Susan... so glad to see your post. :)

[Billy Wiland]

Thursday 090101

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body armor, wear it.
...Happy New Year's Day Workout of the Day!

[Billy Wiland]

I am sure most of you have heard of the best selling book “Lone Survivor” by Marcus Luttrell? What does this WOD have to do with that book you ask? Everything!!!

As noted, this “circuit” workout was one of Michael Murphy’s favorites, and he'd named it "Body Armor." For Mike’s bravery under fire on June 28th 2005, Mike was posthumously awarded the highest award for bravery ~ the Medal of Honor. Therefore, this workout is referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This story of Mike’s bravery and the bravery of his SEAL team, along with the bravery of the other men who gave all that day is recorded in the best selling book “Lone Survivor” by Marcus Luttrell: the sole surviving member of Mike’s SEAL team… Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

So now, when you do this workout (especially if you’ve read “Lone Survivor” by Marcus Luttrell) you can have a little better understanding of the dedication and resolve of this Hero, especially in light of the fact that this circuit was his favorite workout! An amazing man! You can access the Official Medal of Honor Citation to Michael Murphy from President George W. Bush, along with some great photos on the Navy’s Medal of Honor website at http://www.navy.mil/moh/mpmurphy/

[Billy Wiland]

"Murph" modified ~ 59:27

I did not have access to any body armor today, so instead I completed Murph while wearing a 27-pound backpack-contraption... I believe the “awkwardness” of a 10kg-plate in a JanSport backpack rigged with a powerlifting-belt around the backpack to my gut (to keep the plate from overly jiggling) was worse than the weight of the plate itself; nevertheless I completed Murph wearing this contraption the entire time… next time I’m procuring some body armor…