020910
Tuesday, February 9, 2010 at 2:00AM 
Warm-up:
Foam Roll
-as needed
Mobility x 8 each
-trunk twists
-golf swings
-straight leg swing front & side
-bent leg swing front & side
-inchworm with extension & rotation at the bottom
-greatest stretch
-burps
Conditioning: "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.
Reader Comments (19)
Woooohoooo! I love FGB!!!!! Can't wait to see everyone in the am! :)
No longer an FGB virgin - strong work this morning Ellen!
FGB: 172 - not 164 (Alex, brain cells not all firing on the math this morning - please update the board for me) Not strong, but can only go up from here ...
264, thanks for all the coaching from Rebecca :)
I am putting in another order for Ladies tank tops. If you would like one please let me know. Deadline is February 20th. (no sequins, embroidery, or rhinestones, sorry Ho-Strausss!)
FGB, surprise!! Terrific effort by all at 6am, lots of pain and limit pushing. 314 for me. Ppress was a lot stronger then the last time I did this, still punished me though.
After voicing my objection to this morning's programming, I managed a 17 point PR...Maybe all that whining helped me out in the end:) Apologies to everyone who had to hear about my cold, the beginning of my 1/2 Ironman Training, the fact that the programming caught me by surprise, and anything else I could think of to distract me.
214 total
Interesting tidbit that I'm going to credit to all this strength training...I did significantly better on Push Press, WB, and SDHP and slightly worse on Box Jumps and Row since the last time we did this. Apparently doing heavy weight SD's every week helps my SDHP.
Nicolette owned FGB this morning, especially the PP...Way to go, girl!
Did this tough wod at cf Gotham in NYC.
http://crossfitgotham19.squarespace.com/
one of the girls there said "you know James Hobart? He's a cutie"
I told her yes he is. True story. James, your famous buddy.
Mike, no need to inflate James' head any bigger than it already is.
True. James's head is huge. Really.
James head is like an orange on a toothpick.
312 on FGB... 14 off of PR. Today I didn't have my "A-game" when I walked in the gym, but I sure went for it during the WOD. Nice work at noon, especially by Peter and Drew.
It was fun working out with Amy. She keeps getting stronger.
Tim Russert once said that the greatest exercise to the human heart is to lift up another person when they are down. It turns out he was wrong… It’s FIGHT GONE BAD!
322 FGB. Thanks to Ho-Strauss for the help, not being an IN-LAW.
Nice work to the noon class, nice to see some new faces.
My second FGB and it kicked my ass today. Was dragging - almost had a visit from cousin pukey after second round today. Ended up with 238 - well off PR. Can't wait for next time! Thanks for Ryan for encouragement today.
I just ate a bar of chocolate. I haven't worked out in 5 days. Yeah me!!!
290 today...wanted 300 sooo bad. PR by 45 points.
John Z is the man. Enough said.
Amazing crew at 5pm today, lots of ednedrgy in the room. It helped me a ton. Hit a MASSIVE PR by 99 points scoring a total of 374. Huge props to katy for pushing me through and an awesome efforft in her firfst FGB. Starfted on box jumps for the first time and it paid off with 66 reps in the first round.
Also thanks to everyone forf the slightly awkward and embarfassing round of applause when jen put my score on the board. Awesome efforts by all, clearly we are all getting stronger.
I second Bone's comments re: energy at 5pm. It was amazing!!
325....I finally broke the 300 barrier!! :)
Bones what are you doing in your training and diet that gave you a 99 point pr?
247 for me. This was more like a Fight Gone FUBAR.
My new nickname for this WOD is FGW-(fight gone wheezy). My god I could not breath well today at all. I guess my baseline cold did not help matters either. 195-for my first FGB, I mean FGW.
HUGELY impressive numbers on the white board at the end of the day. Great job by all at CFB.
236