Sunday, 17 Jan, 2010

Posted by Mandee on January 16, 2010   |   29 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.

Compare to 090804.

Tanya Wagner on the 09 CrossFit GamesPart 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?

29 responses to “Sunday, 17 Jan, 2010”

  1. Brad says:

    Hope I can make it in for this one tomm. If not good luck to all.

  2. Aaron says:

    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!

    • Robert S. says:

      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!

  3. Emily D. says:

    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!

  4. Robert S. says:

    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.


  5. Robert S. says:

    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 🙂

  6. Katie says:

    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.

  7. Katie says:

    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.

  8. Krista says:

    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.

    • tracey says:

      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?

    • Patrick says:

      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.

  9. Robert S. says:

    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.

  10. Daniel says:

    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.

  11. tracey says:

    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:)

    • Kerri says:

      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!

  12. Russell says:

    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.

  13. Kerri says:

    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(

  14. dunnbball says:

    First time doing FGB…

  15. Russ says:

    187: first time doing FGB…..challenging!

  16. Patrick says:

    218 sub’d step ups for box jumps.
    Under PR by about 60 reps.

  17. klowe says:

    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!

    • Kerri says:

      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.

  18. Larry Lowe says:

    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


    Legs are sore from yesterday.

  19. natecurry says:

    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?

  20. lynn.curry says:

    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:(

  21. Russell says:


    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.