Saturday, 04 Dec, 2010

Posted by Mandee on December 3, 2010   |   22 Comments

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.

The new front in the culture wars: food

“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
– Zig Ziglar

22 responses to “Saturday, 04 Dec, 2010”

  1. Emily D. says:

    awesome pic!!!!

  2. Dean says:

    WHAT? NO! I missed FGB last time cause of work and now i have to miss it this time too?! (Long line of expletives) Meh meh meh.

  3. KLowe says:

    2 weeks overdue and it’s a long read but here is a recap of the last regional “throwdown”….the TEN @ CF Dahlonega, GA

    Quick Recap of “The Ten” — 10 events over a 10 hour time frame.

    1. 800m 20# sandbag run
    2. AMRAP 40″ box jumps – 3 minutes
    3. AMRAP 155# ground to overhead – 3 minutes
    4. Sandbag Suicide ladder (down and back) 1bag at 25′, 2 bags at 50′, 3 at 75′, 4 at 100′
    5. Double Under 50 reps / 135# OHS couplet 9,6,3
    6. 400m 45# overhead plate carry (5 burpees penalty for plate drop)
    7. AMRAP 275# DL – 3 minutes
    8. AMRAP burpee/pullups 8′ bar – 3 minutes
    9. 20 burpees / Post run (approx 150lbs)
    10. Chipper WOD mash-up of all above movements

    Registration was from 7:15am to 8:00am which naturally means that I would arrive at 8:05. I signed the paperwork and then asked what my competitor number was and the nice lady said “you’re about to find out”. I still did not know what she meant and walked away still confused about what was going on. About 10 minutes later and thankfully after a much needed trip to the porto-potty (Waffle-House for breakfast) all 62 of the Rx’d men were called to the starting line. We all were given a 20lb sandbag and were told that our finishing position after the 800m was how we earned our competitor number and heat assignments. Awesome way to start a CF event! Earn your heat times and eliminate the constant bitching about later heats having an advantage. The run as you could imagine was an elbow-to-elbow cluster-effe of men running around 90 degree turns, up a hill, 180 degree turn around, and back to the starting line. I started out top ten but faded to 18th place with a 3min-something finish. I was still not quite awake and my legs and lungs were nowhere near warmed up for this event which seemed like a total blur but none-the-less a genius way to assign heat numbers and get this event going.

    Things moved very quickly….all day. Next event some 15 minutes later was the AMRAP box jumps. I’ve never done 40” box jumps but totally surprised myself with 46 reps which was a solid 5th place. I had to suck my legs up underneath me to get my feet on the box which equated to 46 ass to ankle squats. Good-bye quads. Slugged down some coconut water (bad idea) and literally 5 minutes later my heat was called in for the 155lb ground to overhead.

    So….there I am with a stomach full of crappy coconut juice and Waffle House. Legs still on fire from the run and box jumps and standing in front of a 155lb bar with no shoulder warm-up what so ever. “Screw-it” I thought “we are all in the same boat”….so no complaints about not having enough recovery time. My goal was “Grace” and I hit rep 30 at the buzzer for a 4th best finish. Found my way to my space and attempted to recover when my stomach demanded that I head for the woods. I’ll let you know that coconut water tastes just like coconut water on the way back up. I NEVER puke and after 3 events and a puke….I knew it was going to be an interesting day.

    Event 4 was the sandbag suicide ladder. Run to 25ft grab a 20# sandbag and run back, then grab 2 bags at 50ft, and repeat for 75 and 100ft. Then run the ladder in reverse order putting the bags back to where you found them. The fun twist in the event was that the bags had to be stacked on top of each other when you ran them back to where you first picked them up. This was a fast event with most finishes in the 2-3ish minute time frame. Luckily none of my bags fell over but I watched several unfortunate souls have to run back and stack their bags when they fell over. In a short race like this with a tight grouping of finishing times….having bags fall over was an instant fail with a crappy placing to show for it.

    Event 5 was my goat in shining armor……good ol’ double unders. The 135 OHS was much more difficult than it should have been but legs and core were already trashed from previous WODS. Did all of the OHS stuff unbroken but the double unders were an abomination. I looked totally awesome jumping around like a 4yr old throwing a temper tandrum while swinging around a wire rope with reckless abandon. I did somehow manage to finish the WOD in 6:25 which put me in 25th place. Awful….but it could have been worse. I practice double unders but would be lying if I said I practiced them enough. Obviously the lack of practice and confidence showed with 25pts tacked on as a penalty.

    Event 6: the 400m 45lb plate overhead walk. On paper this looks easy but this is a f@#ker of a WOD! Pretty simple. Move 400m without letting the plate make contact with or drop below your head. Any plate drops or head contact was a 5 burpee penalty. I only had about 5 minutes to “recover” from the DU/OHS couplet to the start of the plate carry and since I put waaaay to much effort into double unders my entire body and especially my shoulders were useless garbage. This was going to suck. I made it about 150m and was dealing with the seering shoulder pain decently well. The problem was the shoulder muscle failure causing the plate to make contact with my head. I had a total of 20 penalty burpees but finally finished this thing. This Wod was horrible in every imaginable way. I was very happy this self-inflicted torture session was over. Another crappy finish and another 18 pts added to the total.

    Event 7: AMRAM 275# Deadlifts in 3 minutes (finger flash at the bottom). Finally, an event that I knew I would do well with. 3-2-1 Go! The first 6-7 deadlifts went very well with good form. The good form was causing agony in my hamstrings and quads so my body regressed to the ever so popular “stripper deadlift”. Ass in the air and all lower back. One judge told me afterwards that they wanted to stop me from hurting myself due to my incredibly shitty form….but lucky for me another judge that has been previous witness to my autrocious form told her that I would be fine…..and I was. Knocked out 40 reps and had 41 up but not locked out at 3 minutes. The 40 reps was good for second place tie that scored me a nice and low 3 pts.

    Event 8: AMRAP burpee-pullups to 8’ bar in 3 minutes. Everything now was a total blur. I don’t even really remember starting this one it just seemed like I was now doing burpee / pullups. “How did I get here”…. “This is not my beautiful house, This is not my beautiful wife” (I actually remember thinking about that talking heads during this WOD….it was weird)…anyway…. I do remember tuning everything out and only hearing my judge count reps. Who-ever the judge was…..thank you. You were very encouraging for the entire 3 minutes, I heard you, and it helped! I just remember thinking to myself “Just keep moving”. This movement wasn’t really that hard because they could be only done “so fast”. To me this was more of a mental test to determine who could just keep going. I’m sure I could have found a way to speed up the burpees but my goal was just constant motion with no breaks. Faster burpees would have definitely lead to exhaustion and rest breaks. So I call it a win for me. I think I did 43 reps which was good for a 3rd place and 3 points.

    Event 9: 20 burpees and 6’ pole run. Pole was an estimated 150lbs? Basically this was just as it sounds. 20 burpees – shoulder the pole and run about 200 meters. Nothing to difficult but my legs were on fire and exhausted. I’m pretty sure that I finished second in my heat and remember hearing from everyone that I had very competitive time of 2:02 (or something like that)….This is where I wish there was a way to see what the posted finishing times were while at the event or online. I’m a bit baffled by a 24th place finish and from the judges I had a really “good time”. I did sign the score card but honestly have no idea what time was recorded on the card. I didn’t take the time to look. It is pointless to make an argument without having any information for or against and it is very quite possible that I did place 24th because it was a running type event….so whatever happened, happened and it cost me a hefty 24 points added to my score. Suck.

    — This is where my only constructive criticism of the Ten event arises. Next event needs to have a visual clock for the competitors to see what their time was….not just audibly hearing it. There is so much noise at these events and most competitors are not quite mentally aware enough to hear a time called out as you sprint by. Having a visual time and then a posting of the times would help to clear up any scoring errors or confusion that may develop during a 10 event day. Who knows….I’m not saying there were scoring errors…..I’m just saying I’m confused…..which isn’t really saying anything because that happens A LOT.

    Event 10: Chipper Mashup of all of the day’s movements. Thank God double unders were not included. By this time the sun had already gone down. It was starting to get dark and cold and most of the athletes just wanted to get onto the beer. This event went very fast and was basically a sprint. Completely exhausted but with a definitive finish line and beer in site I gave it all I had finishing with 16th place finish. Those were definitely the heaviest 155# squat cleans I’ve ever done. Blake was my judge for this event and his encouragement easily helped me shave off some time for this event. His encouragement and energy was amazing! Every step of the sprint he was letting me know what was next and what he expected out of me! It got me very fired up and provided me a much needed adrenaline dump to get through the event. Blake really has a gift of getting athletes pumped up and giving their best. He has a gift and I believe his is doing what God put him here to do.

    In summary I thought the Ten was a great event. The very short and unknown recovery time between events really tested the athlete’s entire work capacity and not just recovery ability. I heard some grumbling of no “endurance” events or longer time domain events but I completely disagree. The entire day and 10 events was a test of endurance and the entire day was basically a long time domain WOD. The final scoring also revealed that this was an incredibly “balanced” event with no certain body types being favored more than others. As always the atmosphere was great and the people in the CrossFit community are good folks. I met a bunch of new people that I can honestly call friends. Ever changing events, not knowing what to expect, and the incredible people within the Crossfit community is why I love this sport! Job well done CFDahlonega!

    • Dennis says:

      Outstanding work KLowe. I am very impressed with your work capacity across broad times and modal domains. Literally!
      What was your overall finish position?
      Is this just the beginning of the series leading up to the Garage Games in February?
      In closing, as I look at this from not participating it seems like a little much, even for the elite. I mean you did more WODs in one day than the Games did all weekend. So the question is what did it do to your body, and how long did it take to recover? Seriously. Tendonitis, just soreness, decreased strength and output for a week???
      Please do not think I am not for gut check events as I believe in elite selections for certain jobs, just want to know from a CrossFit coaching perspective as this is one competition that contains more work WODs packed close together than I have ever witnessed.

      Once again Great Job! Train Hard, Train Smart, Train to Survive!

      • KLowe says:

        Placed 7th. Goal was top 5. Was 5th after 9 events….so dropping 2 places after the last event was very irritating to me. Gotta go harder next time I guess.

        I definitely agree that 10 events was a lot but with the camaraderie of shared suffering didn’t make it seem so bad at the time. The after effects were kindof delayed for me. I only had tired legs and DOMS of the 3 days after the event which really wasn’t that bad. I did Kalsu 3 days later which totally wrecked me and I ended up with a nasty virus that laid me out for the past 4 days. Kalsu was the only WOD I’ve done since which is now at 2 weeks out. So long story short. It wrecked the hell out of me and has taken about 2 weeks to recover. I plan on Wodding Sunday and will see how that goes.

        But no regrets. It was a fun test at the time and the lack of recovery time introduced an entire new way of testing work capacity over a 10 hour time domain.

        • Patrick says:

          Good Lord Kevin… Kalsu? Isn’t that the CFFB 135# Thruster/Burpee couplet?

          • Tye says:

            Patrick, yes, that’s Kalsu. Can’t even imagine trying that one, even with 95 pounds, 100 thrusters with 5 burpees on the minute every minute would take me awhile.

            Kevin, you are the man.

  4. AmandaJ says:

    So sad to miss FGB!!!!

  5. AmandaJ says:

    Oh yeah, awesome pic, Stacey!

  6. Christy Bergin says:

    FGB 219(pr) stunk up the WB shots tho!

  7. tracey says:

    “THOMPSON ” 38:32 rx’d
    rope climbs= easy
    65# back squat= (by the 5th round) MODERATE SUCK.
    95# barbell farmer walk (10m)= FULL ON SUCK(by the 4th round). I must have reset and deadlifted 6 times in one round. Those are so frustrating and heavy.
    Much thanks to Dennis who stayed @ the end of the day, to do it with me.

  8. Tye says:

    340 RX’d, 4 reps off of the last time on Sept. 29th. I was sucking air way to much, need to work on controlling my breath and pacing better.

  9. Jake Naumcheff says:

    2k row


    This was rough

    • KLowe says:

      What was your splits on the 2k row?

      Nice time. Pretty sure I haven’t rowed in 6 months or so….

      • Jake Naumcheff says:

        Thanks, Kevin. It had been a while for me also. I just tried to keep it at 1:45 for every 500m. Picked it up the best I could for the last 250m or so. This is the AF WOD for this week.

        You should be around 6:40 if you do it.

        • KLowe says:


          Ummm….to say my diet and exercise habits are up to par since the TEN would be offensive to the cliche “up to par”

          See ya tomorrow?


  10. Patrick says:

    5/3/1 Deadlift: 245(5)-280(5)-320(8)
    then, drive to BJHS track.

    Run 1600m
    3 min rest
    Run 1200m
    2 min rest
    Run 800m
    1 min rest
    Run 400m
    Total: 25:44

  11. Dennis says:

    Great job to all that stepped in the CrossFit Octagon and took on Fight Gone Bad today. I was super impressed by everyone’s efforts and will to win the FIGHT. Train with that intensity and ferocity everyday and I guarantee you that you will achieve the results you desire and will be able to accomplish all mental and physical challenges.

    Once again I was super impressed with each athletes performance today. Keep it up!
    Train Hard, Train Smart, Train to Survive!