“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.
Compare to 090804.
Tanya Wagner on the 09 CrossFit Games – Part 4 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Day Seven of the Zone diet challenge- What seems easier? Eating “Quality” foods, or weighing and measuring the stuff you would like to be eating?
Hope I can make it in for this one tomm. If not good luck to all.
NOOO!!! I hate that FGB is today and today is my rest day. Would love to drop in on this one but yesterday was my 6th day straight and my body is screaming for some recovery. I may need to go to unlimited so I don’t miss these good wod’s and can follow the HQ site with 3/1. My luck, my next rest day will be Black Lung, 300 or something gnarly like that.
Good luck to everyone doing it today!
I’m with you today, Aaron. I’m at work and don’t have access to any of the required equipment to do FGB. This SUCKS!
Cheat wall of shame: drank too much rum last night…..gatorade and a few powdered donuts this morning so that I could function. Good news is that the donuts may come back up soon. 🙂
Yesterday was the hardest day that I will have here so I didn’t do as bad as I thought I would. Back in the zone now!
YEP! its done and move on. You can walk the straight and narrow now. When do you get back?
We don’t get back until the 24th. It will be much easier the rest of the trip.
This looks like a GREAT recipe. I’m going to try it soon. Not sure about their block calculations though. Those are going to vary a little bit each time you cook it. When I make it, I will do my own calculations and post a more descriptive recipe.
http://cfscceat.blogspot.com/2010/01/paleo-apple-stuffed-pork-roast.html
As far as eating clean vs. weighing and measuring, it is WAY easier for me to eat clean. I have followed a paleo diet for sometime now and don’t really enjoy grains, legumes, or dairy (except when it is involved in things such as Cheesecake) I find for me, picking good ingredients in what looks to be good portions and cooking them is much more time effective for me. I already spend a good bit of time cooking because I cook 95% of my meals, so adding the time to weigh everything is not something I really like doing.
When I do have treats it is usually gluten free cake (www.elanaspantry.com) and coconut milk icecream. It’s these damn CF gatherings with pizza, beer, and Kerri’s chess squares that really get me 🙂
Awwww it blows that FGB falls on a rest day!!
We have found that eating Paleo/Zone can be really expensive, especially if you want variety. After 7 days we got really sick of eating the same thing over and over, which will happen if you buy in bulk to stay within your budget. We decided to add in some less favorable carbs this week (like squash and sweet potatoes) to switch it up a bit.
Weighing/Measuring is by far a bigger pain in the ass than just eating Paleo.
By the way…
We’re celebrating Josh’s birthday Friday night (Jan 22nd) around 7pm at Joe C’s restaurant Tortora’s. I know he’d love it if any of you could come out and join us! For more info or to RSVP feel free to text/call me at (352) 514-6703.
Has anyone ever pulled an ab muscle? Daniel and I have a pull up bar in the doorway between the kitchen and office. We often just reach up and do a pull up randomly while walking through the house cleaning or whatever. I just did this and collapsed on the floor in pain. The injury is on my left side just below my rib cage. I’m assuming i’ve done something to one of my ab muscles. It hurts to touch and hurts to move pretty much at all. I’m just looking for advice on what I may have done. I’m hoping it’s nothing too serious.
Seems more than a pull Krista. 🙁 hope not though!!! tomorrow should let you know…if its still that painful you might need to get it checked out.???Patrick what do you think?
Is the pain localized to one spot or generalized?
If you have a muscle strain or tear it will be tender at that spot. If it bruises you have a tear. Ice and Ibuprofen for the next 3 days, then start moving.
The best rehab protocol I’ve tried: Courtesy of Coach Rip
Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I’ve ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to “blur”,which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it’s ready to rehab you will know by the pain: if the pain increases during the set, it’s not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.
The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it’s supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can’t, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.
After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.
This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.
It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation (“swelling”) while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.
Zone Diet Question..
While trying to come up with some new recipes, I have encountered a problem when calculating blocks. If I’m going to make a crockpot meal and let it cook overnight, would I use the ingredients’ macronutrient count in it’s raw form or try to figure out what it will be when cooked? I have noticed that some veggies have very different nutritional value when it is raw vs. cooked.
I’m thinking that I just use the nutritional information found on nutritiondata.com or what the scale states for the raw veggie and just throw it in the pot.
286. 12 off PR. Tried to break 300 but didn’t have it today.
Crossfit Huntsville construction should make some major leaps next week. Footings
dug and rebar in the ground is the goal.
Thanks Patrick for counting for me.
235…for real reps. Thanks Kerri for counting and keeping them legal. DAMN THE BOX!!!! and congrats on you kick ass performance to 2nd place:)
Good, consistent work Trace….I say George is a little responsible for not having a new PR, but still, a White Board worthy score!!! Atta girl!
As Rx’ed – 369
This is one rep over my PR… Which isn’t bad, but considering that my Fran time was just under 4:00 the last time I did this one, It probably should have been better. If I hadn’t done 3000 squats yesterday (literally) and eaten an entire Tommy’s Pizza and cheesy garlic bread (delicious) I would have 400+ easily.
First round was 135 reps, and really wasn’t very hard to get, I just have very little in the tank from yesterday.
As rx’ed: 242- PR by 40!!!!!!
Main improvements were on the lifts (SDLHP and PP). I still stink at box jumps, and WBS were stronger than last time, but still a good improvement too.
5 1/2 months since we last did FGB, so, I’m happy with the new PR.
Thanks Tracey for pushing me through….Sorry you banged up your shin again. =o(
First time doing FGB…
225
Good work!!
187: first time doing FGB…..challenging!
218 sub’d step ups for box jumps.
Under PR by about 60 reps.
Today was just weird for me.
First round I guess i spazzed out and crashed. 155 reps first round.
last two rounds were just friggin miserable. I literally felt drunk during the push presses and was dancing all around like “MC Hammer on Crack”.
I drove home with the post FGB “I could have done more here/there” feeling.
Box jumps continue to be my goat. First round 38 second 20. 50% decrease when all of the other exercises were only about 33% decrease. When my legs get taxed I’ve got nothing left in the tank which has been consistent ever since I started CF. I have to find a way increase glycolitic capacity in my legs.
2 reps short of a PR
score: 360
Thanks to Daniel for sticking around to count reps. Much appreciated and great job on your PR!
Kevin, it was more like a dance/cheerleading move of a Spartan Cheerleader from SNL…..
Nonetheless, great job from you and Russell. I totally understand the ‘drunk’ feeling…I felt kind of light headed myself through this one.
Working this afternoon and missed gym time. Getting GATRs deployed in Haiti. Home workout:
40 db swings @ 40lbs
10 burpees
30 db swings @ 40lbs
20 burpees
20 db swings @ 40lbs
30 burpees
10 db swings @ 40lbs
40 burpees
=17:19
Legs are sore from yesterday.
Following soccer today, I cheated with a 36oz. Dos Equis at El Omeca…tried to salvage the Zone by odering the fajitas Mexicanas and bypassing the refried rice and beans .What are some of the tricks of eating out without bringing attention to yourself?
Tough weekend…Had a conference at Huntsville Hospital on Sat. Bagels & Cream Cheese…Honeybaked Ham boxed meals with ginourmous brownies, and bottle & brush for a friend’s b-day at the Wine Cellar followed by the Havoc game. We did the best we could:) We stuck with the appropriate protein and fat blocks; all carbs allotted to alcohol:(
Kevin,
I was better at box jumps this time than last, so I would guess the WOD is the answer. the last two horrid leg workouts we have done though, you haven’t been there.. or at least did CFFB.