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Lifting Ourselves and One Another

Tuesday, May 26, 2009

          Ian MacLeod receives the Spirit Award at CFC`s Western Canada CrossFit Games Qualifier


“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)

Coach’s notes:  Congratulations to Todd on becoming a “named instrcutor”!  Come check out his new time slot; Thursdays at 9:30 am.  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.  Add your points and post them to comments.

Compare to January 1, 2009

There are some changes to the class schedule effective June 1st.  Click here to view.

POSE Running classes will be offered starting June 14.  Click here for more details


Comments: 19

6am WOD
3 rnds:
10 Dead Lifts @ 135#
50 Double Unders
5 rnds of 10 GHD Sit Ups

Breakfast Special

3 Rounds

10 Dead Lifts @ 225 Ibs
Pleased that I managed another 20 Ibs compared to Sunday’s DL.

50 Double Unders….really need work on these. Killed my time!


and plus

5 Rounds of 10 GHD Sit Ups

Sweet video!

Holy sub’s to the WOD, Batman…17.6# Wallballs to 8 ft., 65# Push Press and the row machine is too far away to have the clock run.

Did 4 out of 5 ex for 3 rounds – 163 total points

Can’t belive I have to miss FGB again!!! But had a good workout at my “other gym”
Front Squat 135×5, 165×3, 180×3, 190×3, 200×3, 210×1, 220×1 (PR) (bwt=161)
5 min rest
100 push-up burpies for time: 6:16 (previous PR was 6:57 in Aug 2008)

Nice vid!
Great work Ian.

311 total as Rx’d. Wall balls were solid, push press and row were good, but high pulls and box jumps were very much lacking. Lots of room to improve. I am sure Cory is smashing that number as we speak

229. Wall balls are really hard for me. Disaster!

Like I wasn’t disappointed with my results already!

31/29/32/13/17 = 122
23/16/25/9/16 = 89
20/15/21/10/19 = 85
Total: 296 as rx’d.

Compared to previous FGBs I paced myself on the row better, but I didn’t make up for it in the other movements. I crashed hard after the first round, taking way too much time between the movements. Still need a ton of work on the push press.

304. Enough for the Wall??
The definition of Metcon. Gotta love the benchmark WODs.

243 as rx’d

291 as rx’d. Wasted about 10 reps on wallballs trying to get a rhythm down.

Thanks DJ for a great class tonight!

346 as rx”d

Don’t know how anyone can call this “fun” … it was ugly!
169 using 8# for WB and 42# for SDLHP and Push press.

Just happy that I survived it.

as rx’d 289 my first time doing FGB!

283 as rx’d (personal best is 296, a little off tonight oh well, next time)

212 as rx’d…WB’s were awful. This is one of my first as perscribed workouts. Yay!


wallballs w/ 14lbs ball, 12 ft throws


393 total

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