I'm going to deem Fight Gone Bad IV a huge success for Crossfit Old Town. It's the third year we've done the workout at OT. This year we had more people show up than ever, and we raised more money for Athletes for a Cure and for the Wounded Warrior Project than ever. When all the final donations come in, I'm going to bet that as a team we raised over $20,000. In addition to the amazing amount of fundraising going on, there was also some crazy effort and some truly serious numbers put up on the board on Saturday. I was on such a high the rest of the weekend, because it's so great to be a part of such a wonderful group of people. Alright, enough sentimentality for me.
I scored 281 this year. The lowest I've ever scored, but a solid number considering the real box jumps we had to do this time. The highest CFOT scorer was Blain with a hardcore 360-something. Check the video. He's at the end.
This will be the third year we've done Fight Gone Bad at Crossfit Old Town. A ton of things have changed since then, but the excitement and sheer will to at least attempt to destroy this workout has not changed at all. Another thing that NEVER changes is the fall to the floor everyone does at the end of FGB. I think the best way to show the changes are through video.. I'll point out some of my favorite differences...
Year 1, FGB 2007
-Ladies Using the 45lb bar for push presses... Karen and Keturah using the 45lb bar :) -Dumbell Thrusters instead of Wall ball -Pullups instead of row machine -Elise using the band to do pullups -Box jumps on mats (I miss these so much) -Leslie pre-pregnancy and baby, Steck had not yet joined us either -Elizabeth pre-pregnancy and baby -Some faces who will be with us in spirit, but are no longer with us at CFOT (they didn't die.. just have found other things to do at 6am).. Magoo, Vivek, Judd, Sarah, Ray, Robin, Melanie, Kevin -We raised $14,400 in 2007
Year 2, FGB 2008
-Same location with some new equipment and some new faces -Keturah had JUST had knee surgery (explains pullups and DB STRICT PRESSES) -Sean wearing a hat while he works out -wall ball through the ceiling -me working out through some shoulder pain, pre-shoulder surgery -Some faces who will be with us in spirit, but are no longer with us at CFOT.. Andrea, Lef, Alyce, Matt Komar, Yanna.. the russian ballroom dancer, where in the hell is Craig?
If you want an idea of one of the ways to game FGB, take a look at my blog post from last year. I tried two different techniques. The first year I tried setting goals for each round and meeting those goals to break 300. Last year, I just went balls to the wall. I'd say last year was a success. I scored 328. The previous year was a heart breaking 297.5.
So, here's a look through CFOT's history with Fight Gone Bad. We are preparing for the third edition of FGB this weekend. As of 12:30pm on September 24, CFOT has raised $13,813. Plenty of time to beat the 2007 amount raised. Get ready to get freaking pumped and wreck this workout!
When I say Squat a Lot.. I don't mean that I squatted a lot. Took a glance around the room this morning and there were lots of big wheels on the bars. I couldn't seem to focus this morning. I was all over the place. Nearly hit my previous PR of 122. I tried 130, but couldn't seem to pull it out. Tomorrow.. I'll be a little more focused.
Oh, why? Pushups. Really, you get to pick your pain today. You pick the number of pushups to do, and then everytime you fail or rest you have to do a coinciding number of pullups.
There's no real incintive to pick 150 pushups.. other than the glory of being able to say that you did it, and getting stronger. I guess those are all the incentives we need as Crossfitters. I pick 150 pushups and go for it. It took forever, but the standard remained strong throughout. Full arm extension at the top, a strong plank, and chin and chest touch at the bottom.. EVERY TIME... 150 times... The pullups were a rest.
Okay, it's not really on drugs.. but I couldn't come up with anything better. Weighted pullups. Hmm.. These were a challenge, because I stopped doing pullups for a month or so to heal up some pain in my left arm. I've lost some strength, which is a pain, but it also means I just have to get it back.
WOD: Weighted Pull up: 27.5lb weight + 132lbs (body weight) = 159.5lbs of pulling power. Nice. My previous PR was 35lb. I can get that back easy.
An old friend and a nasty foe all in one workout. Today brought a return of the Tabata to CFOT. One of my favorites. Tabata squats. I'd love to know what Andrea could do on these things now. A 20 total in a round of Tabata's is impressive. I bet she has about a 22 or 23 in her. Would love to see it. I aimed low today. I haven't done them in a while. My first round went to 18. Then I realized others had done 20, so I went for 19. I had seconds to spare on all of the rounds. That means I have an easy 20 in me, especially with fresh legs.
The foe.. oh, you bastard muscleups. I've been working on these things since before surgery. They remain elusive. I think that's all I'll say about them now. grrrrr...
WOD: 2 rounds of three 4 minute stations. First station: Tabata squats
Second station: AMRAP muscleups (sub 5 pullups and ring dips)
Third station: Rest and try to add up your score
Score is determined by multiplying your tabata number by your muscleup number Round 1: 18x4 = 72 Round 2: 19x5 = 95
Don't know what was happening today, but I felt solid. Good form. Strong. I was dialed in. I shouldn't have been dialed in considering the beer I drank on Monday, but I was.
It was a strength workout.. push press 1 rep max.
I pushed 95 pounds. That's a PR for me. I'm pretty sure I have a 100lb push press in me. Actually, I'm completely confident. I think It may be best to eliminate the small jumps in weight and go for it while I have the umph. Next time, load the bar from 90 to 100 and do it.
I needed something fast. Very fast. I got off of work early on Friday, which means I could squeeze in a workout before heading out for the night. The obvious choice is Fran. It's the quickest workout I can think of.
The last time I did this one it took me 7:39 to complete. I was hoping I have cut some time off of that score by now. My pre-surgery PR on this one was 7:09. I got in and got right to it. Did some warming up and put the weight on the bar. I was ready to go.
The goal in the first round is always to get each round done without dropping the bar or getting off of the bar. I did that just fine for the first round. 21 straight Thrusters and 21 straight pullups. Solid.. took a few deep breaths and went back to the barbell. Picked it up and did one rep. I dropped the bar once in this round. Same thing with the pullups. Final round. My goal was to get a sub 6 minute Fran. I started the final round at 5:00. Should be easy, right? Just 18 reps to go in one minute. I broke the final 9 reps into 3 sets of 3 and did the same with the pullups. Missed my goal by about 30 seconds. I said I'd be happy with a sub 7 minute Fran, and I am. I'm also pretty sure that I can break that sub 6 minute goal as my shoulder endurance improves.
Today was suppossed to be a rest day, but I just couldn't stay away. I woke up at 5am, stayed in bed for a little bit, and finally realized that I was up and I should just go to the gym. I was a little late, but there.
Good thing too! We were working cleans. I've been stuck at 115lbs for ever. At some point I hit a 120lb clean, but I have no idea when I did that. Finally today, I hit a 120lb clean again. I was pumped. Hoping for a 125lb clean very soon. I think I can get it, because we haven't worked cleans in a while. Should be fun!
When Jerry tells you to do something, you better listen. Here we are... a heavy barbell day. Single rep max front squats. We're going balls to the wall here. Heavy. The ladies are front squatting over 150lbs.. shoot... the ladies are front squatting over 200lbs! It's just sick.. Check out this old front squat pic I pulled out from my personal archives in the blue room. Look at the weights. Now consider the kind of weight the women were moving around today. I'm just blown away. I can't even explain what a difference a year and some new bars, a new location, new athletes and stationary pullup bars makes.
You may be asking yourself why I titled this entry what I did. Jerry warns before we start going up in weight that we should not put bumper plates on the floor in front of the rack. We avoid this because if you have to bail out the weight, you don't want it to hit a bumper plate and bounce back into your shin/knee. Glad he mentioned it, because I didn't notice a lovely set of plates sitting right in front of the bar when I dumped my bar. The thing bounced then went right into my shin (leaving a sweet indentation) then into my knee (it's been swelling all day long). Fun times. So, lesson learned. When Jerry tells you to do something.. you better listen.
28 yo female, 127 lbs, 5'2.5" (I'll take whatever fractions of an inch I can get). I workout for fun, to stay in shape and to get stronger. I'm recovering from a shoulder injury and trying to make the most of it.
I try to eat balanced portions of protein, vegetables, nuts & seeds, some fruits, little starch, and I'm working on the no sugar part.
