OK GO!

"Fight Gone Bad" and Friends

Posted on: Friday November 23, 2007

W
M
G

Basically…
Fight Gone Bad goes like this:
Wall ball (9 kg)
Sumo deadlift high-pull (35 kg)
Box jump (24″)
Row
Rest

Work each station for one minute. Move to the next station as soon as the clock beeps. Score by counting reps (calories on the rower). Three rounds. The clock doesn’t stop.

Seeing as we have plenty of barbells and no wall (or wallballs) at work, I subbed 12.5 kg thrusters for that. And our bench isn’t quite 24″. Scores were totalled on the run, and recorded at the end of each round (during the rest) so I don’t have the scores for individual movements.

This is my first three round FGB, last time we did 5 rounds but messed up the scoring.

Round 1 Round 2 Round 3
106 88 86
Total: 280
Time:

0:17:00

 

So…
Still a killer. It’s just total systemic overload – ‘wall balls’ light enough to be fast, SDHP and PP heavy enough to be need some force, and rapidly getting harder as the rate of breathing goes through the roof to the point that co-ordination on the box jumps can be an issue. For intensity it’s better/worse than Fran.

 

Then…
Before going home I popped up to the gym to see how John and Pete were going. They were doing press / push-press / push-jerk progressions. Hmmm…

W

Exercise Sets/Reps/Dist Weight/Time
Press 2 x 5 reps 32.5 kg
Push Press 2 x 5 reps 32.5 kg
Push Jerk 2 x 5 reps 32.5 kg
Bench Press
(need to get a feel for this)
5 reps 35 kg
Bench Press 5 reps 45 kg

 

Then…
I’d mentioned to Pete while we were chatting that my pull-ups were sucking lately. I had to take some recycling out to the bin and, well…

G

Kipping practice:

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 5 x 5 reps (kipping) 0 kg
Chin-ups 5 reps (strict) 0 kg

Food

  • Muesli w/protein, fruit and nuts
  • Coffee
  • Nuts
  • Kangaroo w/sweet potato mash
  • Nuts and seeds
  • Sushi / sashimi
  • Roast chicken w/blanched veggies and olive oil
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November 2007
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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