Saturday, August 22, 2009
“Fight Gone Bad”
3 rounds for time of;
Wallballs
Sumo Deadlift High Pull
Box Jump
Push Press
Row (Calories)
Coach’s notes: For “Fight Gone Bad” 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 the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Guys use 20 lbs, gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press. Box jumps are 20″ for all. Add your points and post them to comments.
Compare to May 26, 2009
JOIN THE CFC TEAM! REGISTER ONLINE AT www.fgb4.org to create a profile and collect donations!
I have a spot in the Calgary Barbell cert I cannot attend. If anyone wants it, send me an email.
mack@tappedoutdrilling.com
Sept 12 / 13
CFC KIDs class at 845 will be held indoors at CFC today-THANK YOU!
CFC Kids
Fight Gone Bad
2 Rounds
SDLHP Kettlebells 6 & 8
PP Dowels
4 and 6 Med Balls
Maggie:
Row-7/6//13
WB – 25/23//47
SDLHP – 11/13//24
BJ – 14/17//31
PP – 32/13//45
160
Elizabeth:
BJ- 18/16//34
Row – 4/5//9
WB – 17/20//37
SDLHP – 16/17//33
PP – 27/33//60
173
Callum:
Row-5/4//9
WB – 19/21//40
SDLHP – 11/13//24
BJ – 14/19//33
PP – 22/13//35
141
Good job on their first FGB
Great class Chantal and Laura!
WB 25/16/16//57
SDLHP 21/15/15//51
BJ 15/12/11/38
PP 22/16/16//54
Row 12/8/12//32
232 (PR by 9)
WB 32/22/20
SDLHP 23/17/13
BJ 21/12/16
PP 23/23/21
Row 17/12/13
=285 [first time]
First time for FGB.
Really struggled with WB’s. Have never used a 14# med ball before nor thrown them at the beam. Sure was a struggle. Had lots and lots of misses! Definitely need to practice them.
Rows were frustrating as the rower I had set up got used by someone else in rounds 1 and 2. Just getting the damper and foot strap set took up precious time. Oh well…
WB 8/7/6
SDLHP 12/10/10
BJ 16/13/12
PP 9/7/8
Row 6/6/9
= 139 (huge room for improvement!!!!!)
31/32/33/15/18 = 129
20/16/24/11/15 = 86
20/16/18/10/18 = 82
Total = 297 (PR by 1 rep)
I actually thought I was going to score worse than last time, but it is still a little disappointing as I feel I should be above 300. Unfortunately I crash hard after the first round. Wallballs and box jumps scored lower than last time and I still have a lot of room to improve on the push press. Some rounds I didn’t even start until 25 seconds in though, so that has to change.
123,96,91
= 310, PR by 6
So far it’s between this and Fran for the prize for most painful WOD. : )
366, never to be done again.
24/25/19/25/14 = 107
20/15/15/18/13 = 81
18/14/10/15/12 = 69
Total = 257
WB 24/16/18=58
SDLHP 16/10/11=37
BoxJ 16/15/16=47
PP 10/9/8=27
Row 9/7/10=26
= 195
88/68/67 = 223 lots of room for improvement. I wish my body would listen better when I ask it to speed up.
270 PR for sure.
YAHOO! Couldn’t be happier that I wasn’t in Calgary for this one!!!
Did the Crossfit BC WOD:
“Partner Yvonne” – 5 rounds each
400m Run
21 Power Clean 33#
15 Pullups – Using green band
38:10 – OUCH!