Saturday, September 13, 2008 by Rebecca

Fight Gone Bad ... gone better :)

Warmup: Mobility Exercises, Run 400m, 15 burpees

WOD: 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)

ExerciseSet 1Set 2Set 3Total
Wall-Ball 10#891229
SDHP 44#128626
Box Jump15171648
Push-Press 45#8

For a total score of 148. 27 points (22%) better than last time.

I'm pretty pleased with how this workout went - again :)

I was feeling a bit beat before the workout started - the prescribed warmup was run 800m and 25 burpees, but 200m into the run I was feeling winded and tired, and I figured it wasn't worth killing myself to try to get through the full 800m - the workout to come was going to be plenty hard enough. Same with the burpees.

The first round through with the wallball was horrible. I still got nearly 3 times the number i got for all three rounds last time (3), but my coordination was terrible - i kept losing the ball or hitting myself in the face with the ball or tripping over the ball i was supposed to be squatting down to. I am glad this was not on film. Round two was a little better - round three i kicked the butt ball out of the way altogether - and clearly that worked best of all. I think i was still getting good depth, but trying to sit down on a moving target with every rep really challenged my limited coordination.

In June's FGB with the SDHP i did as many reps as I could with the 44# weight and then moved to the 35# weight. This time I did about 75% more reps with the 44# weight and did not move down to the next weight on muscular failure - so while i did more reps with the heavier weight(15 vs. 26) , i lost out on the quantity of easier reps that sort of padded out my score the last time through (19). In fact - the SDHP is the only exercise I lost a significant amount on.

The box "jumps" - i'm still stepping up - were a tiny bit higher - but about the same 41 vs. 48

I effectively doubled my score on the push press. (!) :-D . last time on round 3 I moved to the 30# body bar which enabled me to pad my score a bit - but for rounds 1 & 2 I got twice as many this time with the 45# weight as i did the last time, and I was able to (barely!) maintain my round 2 # of reps through round 3.

When I sat down to row the first time the damper on the rower was @ 3. I never thought it really made any difference where the damper was but it sure does! With the damper @ 3 there is barely any resistance at all, and it is very very hard to generate power that way. In fact, since there was so little resistance, i actually ended up falling right off the back of the seat. so there was a good 10-15 seconds where i was just trying to get back on the seat. round 2 i asked Suen (my score keeper) to move the damper up to 5 and round 3 up to 7 - and you can tell from my increasing score that it really makes a difference. Next time - the damper is going to 10 for all three rounds.

Once the real workout started - and I was past that first, horrible(!) wall ball round, poppy energy was not a problem. I'm still glad that I didn't push it in the warmups, though.

I was wearing my heart rate monitor - it was my intention to try to track average heart rate for each exercise on each round - but, stupidly, i realized about half way through round two that I'd completely forgotten to start it. I just left it off.


Maximus Lewin said...


Rebecca said...

er - poopy ... not poppy ... :-P

Evelyn Rodas said...

Great improvement, Rebecca! Your table and percentage figure are organization after my own heart. You're a little geeky too :) Geeks rule!

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