Posts Tagged ‘FightGoneBad

One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)


Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Round 1: 142 (row 22)
Round 2: 90 (row 18)
Round 3: 79 (row 17)
Total: 311
PR!! (old PR: 292)

We went into this kinda rushed and without very much of a warm-up. I didn’t feel great – got that ‘fighting off a cold’ feeling. Things were steady out of the gate, though 142 was a surprise and faded in the usual places (SDHP and PP). Very happy to break the 300 barrier. :))

Doug set his own bar at 189 with 12.5kg for the thrusters and 20kg on the SDHP/PP. He brought the necessary intensity to it too. Addressing hamstring flexibility would bring a huge improvement in efficiency.


  • Oats w/WPI, almonds, apple [4/3/8]
  • Coffee
  • Pumpkin soup, almonds, WPI [4/3/6]
  • Sardines, almonds, apple [2/2/4]
  • Lamb pie w veggies + olive oil [3/4/6]
  • Blueberry pie and cream [0/3/2]
  • Tea
  • Orange


Fight Gone Bad
20 kg Thruster (sub for wall ball)
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)

1:00 each station.
x 3 rounds

Round 1: 112
Round 2: 74
Round 3: 106
Total: 292
PR!! (old PR: 283)

I screwed up and missed the 1:00 rest at the end of the first round, which goes a long way to explaining the catastrophic second round. I took a double rest at the end of round two to balance it out and hit round three pretty hard. The 35kg movements were hard, but not as awful as they have been. Making meaningful progress on this will mean getting strong enough on those not to have to put the bar down.

Happy with the PR, especially at the end of a fairly good cycle and coming off of not feeling 100%. 300 is in sight!


  • Oats w/WPI, macadamias, apple [4/4/8]
  • Coffee
  • Cold roast chicken w salad and olive oil [4/4/6]
  • Coffee
  • Sardines, orange, macadamias [2/2/4]
  • Vietnamese scallops and ginger w a little rice & chicken noodle soup ~[3/4/2]
  • Tea, 1/2 a blueberry scone [0/2/0]


Fight Gone Bad
20 kg Thruster
35 kg SDHP
20″ Box jump
35 kg Push-press
Row (for calories)

1:00 each station.
x 3 rounds

R1 R2 R3       Total
Thruster 30 23 17   70
SDHP 19 14 11   44
Box Jump 33 27 20   80
Push-press 14 11 10   35
Row (cal) 18  17  16    51

280 (PR=283)


Felt a little tired after all the heavy work yesterday, but nothing that I can blame a performance sap on. I’ve had FGBs where I thought ‘I could have gotten a couple more reps in’ on a couple of exercises, but not this one. I did make a mistake in the first round that probably cost me a new PR – I went to the rower instead of the push press and had the erg reset and one foot strapped down before Pete (who did an awesome job scoring and timing for me) caught me and reminded me to push press. So no new PR, but it wouldn’t have been by much anyway.

This has been a hard score to advance, and I think the secret might be some missing intensity in regular WODs.


  • Oats w/WPI, almonds, berries [4/2/12]
  • Coffee
  • Tinned salmon, broccoli, carrots, avocado, almonds, apple (PWO) [4/3.5/12]
  • Coffee
  • Sardines, almonds [2/0/4]
  • Fig, tahini, ham [0.5/1/2]
  • Chicken & veggies stir fry w rice vermicelli + tanini & peanut butter [4/3/5]
  • Cottage cheese, almonds, berries [2/1/4]


Sunday 080907
Three rounds of:
Wall-ball, 11 kg ball, 10 ft target (Reps)
(sub 15 kg Thrusters)
Sumo deadlift high-pull, 32.5 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 32.5 kg (Reps)
Row (Calories)

60 seconds at each station

Exercise Sets/Reps/Dist Weight/Time
Round 1
Thrusters 31 reps 15 kg
SDHP 17 reps 32.5 kg
Box Jump 17 reps 24″
Push Press 12 reps 32.5 kg
Row 10 calories
Total: 87
Round 2
Thrusters 25 reps 15 kg
SDHP 10 reps 32.5 kg
Box Jump 27 reps 24″
Push Press 10 reps 32.5 kg
Row (SDHP) 10 reps 32.5 kg
Total: 82
Round 3
Thrusters 22 reps 15 kg
SDHP 12 reps 32.5 kg
Box Jump 30 reps 24″
Push Press 9 reps 32.5 kg
Row (SDHP) 8 reps 32.5 kg
Total: 81
Total score:



Hard after Linda yesterday. Hands are wrecked (two big blisters on each thumb from the hook grip) and back rather sore (in the good way, I’m not injured). Janet joined me for this one using an empty bar and did really well for her first time with the movements but we both lost a lot of time recording scores in the changes and also with reminders about what we were doing next. ;)

Not a good score, but not a bad one with yesterday and the time loss considered.


  • Oats w/protein, nuts, blueberries [4]
  • Coffee
  • Kangaroo, nuts, two apples [4]
  • Sardines, Nuts [2, no carbs] (no fruit left!)
  • Coffee
  • Chicken enchiladas, nuts [~4?]
  • Green tea
  • Cottage cheese, nuts, pear


FGB Lite
1:00 Wall-ball, 11kg ball, 10 ft target (Reps) (sub 15kg thruster)
1:00 Sumo deadlift high-pull, 20kg (Reps)
1:00 Box Jump, 20″ box (Reps)
1:00 Push-press, 20kg (Reps)
1:00 Row (Calories)
1:00 Rest
x 3 rounds.

Round 1 Round 2 Round 3
132 121 86
Total: 339



FGB is a great welcome back. I’m still just a little sore so something hard but light was just the ticket. I actually didn’t intend for it to be extra light, I just miscalculated the conversion from lbs to kg and until I realised my mistake I was stoked with that score.

Reckon another 15kg on the bar would’ve made a difference? Uhh, hehe… maybe. ;)

The comeback is going to be hard for a week or two, but it’s great to be back on the horse.


60 sec Wall-ball, 11kg ball, 10 ft target (Reps) (sub 12.5kg thruster)
60 sec Sumo deadlift high-pull, 35kg (Reps)
60 sec Box Jump, 20″ box (Reps)
60 sec Push-press, 35kg (Reps)
60 sec Row (Calories)
60 sec Rest
x Three rounds.

(Previous best scores shown in strike-through.)

Round 1 Round 2 Round 3
Total: 280 283



It’s a PB, but only by three points. I really wanted to break 300 and thought I was on track output wise but I faded big-time in the third – probably because I let myself slack off mentally just a teeny bit. If I had’ve matched my old round three score I would’ve almost made the 300. You really need to keep pushing with this one. Now I’m kicking myself. Next time! Next time!

Marcus was up in the gym and was quite interested in the workout, especially after seeing the explanation video.


  • Muesli w/protein, strawberries, nuts. One big slice of ham (to make up for dwindling protein)
  • Three egg whites, two carrots, an apple and a bunch of nuts
  • Out to dinner for Fee’s birthday (and Claire’s homecomming!):
    Bread & oil
    Red wine (1 glass)
    Stuffed quail, beans, grape and pumpkin salad
    Pomegranate, orange, strawberry, yoghurt + jelly, and gelati
  • Coffee

Got to get back in the home cooking, weighing and measuring now that Claire’s coming home. My eating has been pretty off lately in spite of best effort approximations.

Just for reference, Brendan of CFSC‘s score for this FGB was 438. The bar has been set!

February 2020
« Dec    

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

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


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