Tuesday, 04 Aug, 2009

Posted by Mandee on August 4, 2009   |   37 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.

37 responses to “Tuesday, 04 Aug, 2009”

  1. Russell says:


    Fantastic video of Greg Glassman speaking on the saftey and efficacy of CrossFit.

    Once again, if you don’t have a journal subscription, you are missing out big time.

  2. Justin says:

    as rx’d, started on wallball
    up 34 from last time

  3. JT says:

    good job justin – wall balls would be the last place i would want to start- ugh!

  4. Jakub Sikorski says:

    As Rx’d 260 (rd1: 114, rd2: 81, rd3: 65)
    I need to become more consistent. I started strong but I just couldn’t keep it up.

    Great job Justin!!!

  5. joe c says:


  6. Daniel says:

    Love the bloody shin in the pic.

  7. Robert Montgomery says:

    300. Down from 366 last time. I tried to strategize this time to get a higher score and either my fitness has gone down a good bit or the strategizing backfired on me….

  8. Justin says:

    I don’t know where I would like to start given the choice. Doing wallballs at the end last time sucked worse than doing them first this time.
    Rounds were 121 85 99
    Last time 103 79 89
    I guess I’m sandbagging the 2nd round every time.

  9. Clint says:

    262 up from 247. I think I could have squeezed another 10 maybe, I felt pretty crushed during this one. I lost good time on transition to row and wall balls. quicker turnaround could easily yield 10 reps over the workout. I’ll push that for next time.

  10. Michael says:

    244, started on push-press

  11. Will Blankenship says:

    245. Down from 257. Wanted 300… what an upset.

    Have been really inconsistent lately… been visiting the chiropractor two times a week instead.

    First round was pretty good, but after that my motivation and endurance took a shit.

  12. JeffWomble says:

    243, up from 171 last time. Started with box jumps.

  13. Will Blankenship says:

    I should be good at this… what a panzy.

    Thank God I have a thick head and heavy hands. Now that my legs, arms, and brain are mush, I foresee me getting KTFO’d in the training cage tonight… oh dear.

  14. Zak says:

    307 down from 357.

  15. Robb Dempsey says:

    200 … keep declining on reps each time we do this one.

  16. tracey says:

    241… This is my favorite workout!! Didn’t sleep well the last two nights, so i may have done even better if i had gotten atleast 7 hrs.
    Still working on lifting techniques….:)

  17. tracey says:

    Daniel, Thanks i had to get stitches and tetnus shot! PLUS a two hour wait in ER.

  18. klowe says:

    WBS first and rest as rx’d

    -been sick with resp virus for the last 3 days so I worked about 80% capacity. Actually felt much better not reaching the “panic” level. Very surprised at the results considering the virus and the slower more deliberate pace. I think I can PR next time with the same strategy. Only need 10 more reps to PR next time. It can happen.

    Thanks Craig for hanging around to count for me!

  19. Slade White says:

    Wow, i think everybody smoked me on this one today. You guys that broke 300, awesome!!!!

    As Rx’d 208

  20. Robert Montgomery says:

    Nice work Kevin. My results with your strategy were just the opposite, I stopped each round after hitting my target #’s (which would have given me a 372) and that obviously put me in the wrong mindset to push hard in the later rounds. Felt the closest to puking today that I have felt in a long time.

    I’ve been trying to be a good boy and stick to a 3 on 1 off schedule but everytime I start doing this my #’s start dropping which propells me back into “overtraining”

    Will, I think I need to come join you in the cage soon. Getting KTFO every once in a while has a way of motivating you…..

  21. Craig Herr says:

    I think we can learn a great deal from Kevin’s effort today. I had a similar result last ime I did FGB. I had the bad biceps tendon so I decided to go hard but steady and smooth (trying not to have poor form) and never totally gassing on any one event. I ended up with a PR for me of 316 up from 280 the time before.

    Kevin told me today “I don’t feel great so I will go easy and see if I get through one round.” Well he went 3 rounds (352)by going steady and smooth with awesome form on each event all the way through. I have no doubt when he feels better and takes this approach next time he will kill his old PR.

  22. Hudson Slater says:

    308. Up from 289 last time. Started at wall balls

  23. Katherine Berger says:

    Way to hang in there Tracey! Awesome job and just think how well you will do without a gaping hole in your shin!

  24. Kerri says:

    202 as rx’ed for the ladies
    WBS 16# ball up to the X
    55# for PP/SDLHP
    20″ box
    First time doing FGB, an started w/ WBS.
    Thanks Mandy for the motivation!!!

  25. Daniel says:

    301, PR by 37. Thanks for pushing me Winkles.

  26. Mandy says:

    200 as rxd for ladies. First FGB. Started with PP

    Way to go Kerri and thanks, Anne!

    Katherine, how is your back?

  27. Katie says:

    First time doing FGB – 208 as rx’d started with WBS.

    I watched as the 5:15 class did their 2nd heat, and noticed something interesting. It took between 10-20 seconds before each athlete actually completed their first rep on each exercise. That doesn’t even include the 5 seconds or so we might quit before the buzzer. Think about that – if we average 15 seconds we are NOT working at the beginning of the exercise, that is 25% of our time! Let’s say we can get at LEAST 5 reps in 15 seconds. Multiply 5 reps by 12 rounds (not including the first exercise of the each round), and that makes 60 extra reps you could easily add to your score.

    Bottom line: Improve your score by 25% just by getting to the next exercise QUICKLY.

    I was sitting there pondering how to improve my score, and this seems like a logical way.

  28. Daniel says:

    Wow! A statistical analysis of FGB. Way too much math for me after that workout. 😉

    I took Kevin’s approach btw. Slow steady, never gassing on one exercise. However, in my third round, my transition times were bad. I will work on that next time Katie.

  29. Mandee Miller says:

    224 (PR)

  30. Patrick says:

    276 sub’d 20″ step ups for the box jumps
    Up from 240 (using an 8 lb ball – heaviest I had at the time and treadmill calorie run for calorie row).

    Got a nice new random orbit sander at the house, maybe we should consider rounding the edges of the MDF boxes…or contact cementing a 1/4″ rubber mat on one of the 20″ and 24″ sides.

  31. Karen says:

    256 as rx, started at WBS. PR by 7 reps. Was hoping for better. 2 hours of yardwork before FGB may have impacted endurance.

  32. Slade White says:

    You’re right Katie. There isn’t much hustle between stations for most of us. Maybe we need to get Russell a cattle prod……….

  33. Courtney Meyers says:


    Mandee, nice job on that PR!

  34. zora says:

    My back is So soar from my first Fgb is that any way instantly become more powerful LOL.

  35. James p says:

    264. Only have a 24″ box at home, so i did those. and no rower. i subbed muscle ups for rower calories. they don’t carry over. they’re way harder. this is like 50 reps down from my PR. great workout though. it always makes me just a little nauseated.

  36. Mitch says:

    First time 226.