Fight Gone Bad!

Been a long time since we've done this one.

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	29	20	15	64
SDHP	25	16	16	57
Box Jump	25	20	17	62
Push Press	18	15	15	48
Row	20	18	18	56
TOTAL	117	89	81	287

287RX (pr!)

For some reason, I thought my PR on this was 286, but I can't find any record of that, which means this is a 12-point PR. Hey, that's better than the 1 point I thought it was.

I'm not going to break 300 until I get stronger overhead and can get my push-presses up more in line with the other movements - and I should be able to do better on the box jump, too.

2010-04-27 - FGB

Last Time

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball *10#	2	3	3	8
SDHP	9	10	10	29
Box Step-ups	13	14	15	42
Push-Press	5	7	6	18
Row	11	11	13	35
TOTAL	40	45	47	132

Not too bad considering I wasn't planning on doing this, and I was freezing when I started. Not great either, though. Everything was down across the board.

Fight Gone Bad!

Still recovering from this cold, with a chest full of phlegm and diminished energy - not to mention feeling somewhat beat up from Grace - I decided to take this one "easy" and just try to set and maintain a 225 pace. It went pretty much according to plan:

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	20	20	20	60
SDHP	15	15	15	45
Box Jump	15	15	15	45
Push Press	10	10	15	35
Row	15	15	20	50
TOTAL	75	75	85	235

I was feeling kind of guilty about sandbagging, so pushed for the last couple movements of the last round. Even 40-something points below my PR, this felt pretty challenging, particularly the final round.

Fight gone bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

For the experienced: the goal is to do 10% better than your previous Rx best. 1 minute after FGB is done, you owe 1 burpee for each rep below your goal.

My Goal: 133

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	2	0	1	3
SDHP	11	11	10	32
Box Jump(Step up)	0	0	0	0
Push Press	7	6	6	19
Row	12	11	12	35
TOTAL	32	28	29	89

Finisher: 44 Burpees (I was actually expecting to have to do more, so I was relieved it was under 50). Somewhere in the realm of 7 or 8 minutes, i think. SUCKED. If Daniel hadn't needed someone to yell at him, I think I might have curled up in a ball and cried.

I don't know where my wall ball went. it went far far away. Ynez was a real stickler for only counting the reps that hit the x. Didn't matter if it was high enough - if it didn't hit the x it didn't count - not that there were that many that would have qualified.

Pretty much everything except my row suffered - actually - it was pretty well on par with my last FGB in June - still, I dunno where my power went. I did much better in April - particularly on the push-presses - though I think that was in the middle of our strength cycle.

Fight Gone Bad!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

264 RX

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	30	22	17	69
SDHP	27	13	15	55
Box Jump	20	15	20	47
Push Press	15	15	12	42
Row	20	15	16	51
TOTAL	112	80	72	264

As opposed to two weeks ago, when I just tried to hit as many in the first round as I could, I went into this one with a very specific plan: 125/100/75 = 300. I did about twenty points better than last week, but was still 12 points off my PR, well below 300, and pushed myself harder than I think I've ever pushed in a FGB before.

Mostly it's deconditioning, I think - I got that 276 right after Games training, when I was the fittest I've ever been. It's sad to see the numbers go down. I also just blew myself out in the first round, and was miserable afterward. I don't know how else to do it, but next time I might shoot for an even 100/100/100 and see what happens.

Fight gone truly terrible

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)

Results:
135?

I managed to lose my score sheet. not the end of the world. I had a terrible score. particularly because 60 of my 130-somthing score were box-step-ups. I did ok on the row - between 11 and 13 though it was a huge struggle just to get that - I had a hard time keeping the watts over 1000 for the first time in a long time - and not more than 5-8 reps on each round of the SDHP and PP. and i think 4 reps cumulative for the wallball - and i think only 1 or 2 of them hit the wall on the x instead of getting high enough but not touching the wall.

But I have a really good excuse. We had to put our cat Felix to sleep the day before, and we had been up with him every hour the night before that. I also decided that the trauma was every justification i needed to jump off the diet bandwagon with both feet so all i ate all day was essentially junk. So - bad sleep, emotionally wrecked and shoddy fuel. Hardly surprisijg I did so badly.

I've GOT to work on my wallball before the september fundraiser though.

Oh - And I discovered that I've lost 5 pounds. not. good. I swear - I stop paying attention for 2 weeks, and all my hard fought for muscle goes away :-( damnit.

"Well, it only gets hard when you get good at it."

Words of wisdom from Coach Maximus, RE: my current dread of Fight Gone Bad.

Max is gambling that some version of FGB will be at the Games next weekend, and I'm guessing he's also ramping up for FGB IV, thus two FGBs on consecutive Thursdays.

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We've used this in 3 and 5 round versions. The
stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of
"rotate," the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.

275 RX

Essentially the same score as last week. The transition to the rower at GWPC is poor, which cuts a handful of calories from the overall workout, but it would not have been enough to get me over 300, and it's not like I wasn't sufficiently miserable as it was.

Exercise	Set 1	Set 2	Set 3	Total
SDHP	25	20	20	65
BJ	25	23	20	68
PP	15	15	12	42
Row	20	17	15	52
WB	21	12	15	48
TOTAL	106	87	82	155

Good pace out the gate, but it went south at the second row (and REALLY tanked in Wall-Ball, my God). The more I do this, the more I think I'm never going to get the additional 25 points I need in the second or third rounds. Next time this comes up, if I remember, I'm going to shoot for 125 in the first round, then just hang on for dear life through the next two rounds. I have to rely on that minute of rest to be sufficient to get me through.

FGB - Again

Warmup:run 400m, 10 pushups, pushpress skill work, wallball skill
practice

WOD:
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. We've used this in 3 and 5 round versions. The
stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of
"rotate," the athlete/s must move to next station immediately for good
score. One point is given for each rep, except on the rower where each
calorie is one point.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Row	15	13	14	42
Wall Ball *10#	1	4	4	9
SDHP	12	12	9	33
Box Step-ups	17	17	16	50
Push-Press	8	7	6	21
TOTAL	53	53	49	155

Comments:
I did better today than I did last week. My row, my SDHP and my push press - heck even, marginally, my wall ball, are up. The box step ups slid down a couple reps i'm sure just from not coming at them first thing. I was having a hard time keeping my balance today. (Likely from being thoroughly winded.) ANd though there was improvement from last week - it still falls short of my perfomance in April for pretty much every exercise except rowing.

the 14 and 15 on the ROW are definitely PR's.

The wall ball is still just absolutely ridiculously bad. even with the 10# ball. Where the hell did this skill go?

Cindy Gone Bad

Warmup: ?

WOD:
"Cindy Gone Bad"

In this workout you move from each of three stations after a minute. This is a three-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions, this will be FIVE rounds. The stations are:

1. Pull-ups (Reps) *subbed jumping pullups - jumping C2B with a taller box after round 2
2. Push-ups (Reps)
3. Squats (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Results:

Set	Pull	Push	Squat	Total
1	16	18	25	59
2	16	18	26	60
3	16	17	26	59
4	14	16	27	57
5	15	16	27	58
TOTAL	77	85	131	293

Comments:
Apparently I originally did my math wrong and I thought I got 303. 293 is still pretty respectable, i guess, but I thought I had broken 300 reps, and that was cool. oh well.

I'm very pleased that i managed to stay so consistent throughout all 5 rounds. It was a real battle to keep the reps up in rounds 4 & 5.

Cindy Gone Bad

FGB comes in phases and flavors. Here's a new one:

In this workout you move from each of three stations after a minute. This is a three-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions, this will be FIVE rounds. The stations are:

1. Pull-ups (Reps)
2. Push-ups (Reps)
3. Squats (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

313 RX

I set a 10/20/30 pace, and was able to hold or exceed it for everything but the pushups, which went south after the third round:

Set	Pull	Push	Squat	Total
1	11	22	35	68
2	10	20	35	65
3	10	20	33	63
4	10	14	32	56
5	11	13	37	61
TOTAL	52	89	172	313

This is basically a little better than a 10-round Cindy (which would be 300 reps in 20 minutes, as opposed to 313 in 19), however it felt rather more intense.

FGB

Warm up: run 800m, dowel practice of SDHP and PP

WOD:
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.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Box Jump(Step up)	20	20	20	60
Push Press	6	6	6	18
Row	10	13	12	35
Wall Ball	0	2	2	4
SDHP	10	10	11	31
TOTAL	46	51	51	148

Comments:
Except for the row (and the box step-ups, which i didn't do last time to keep it rx) this is in every way worse than my last FGB. The wall ball was just embarrassingly bad. The 4 that I got were with the 10# ball. And I lost a couple points on just about everything else. I think it can be partially explained by the order of the exercises - I always try to start with the wallball, but I didn't get to do that today, and last time, I had a minute of rest before the push-presses - but as a whole this performance is dissapointing.

Fight Gone Bad!

Remember that relief I felt that I didn't have to do Fight Gone Bad at the cert this weekend? Yeah, me too.

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)

270 RX

Exercise	Set 1	Set 2	Set 3
Wall-Ball 20#	25	20	21
SDHP 75#	20	20	15
Box Jump 20"	25	20	20
Push-Press 75#	15	10	10
Row	20	12	17

This felt so, so horrible. Five points lower than last time, nearly three months ago. However, there was an equipment malfunction on the rower in the second round that lost me a good 20 seconds, so I think it was essentially the same. Disappointing not to have any improvement in the score, but I am 10-15 pounds heavier than I was then, which does make it harder. Also, I didn't allow myself to do the circular KB-swing-style SDHP this time, which makes it much harder to crank out reps.

I need to get better at chaining together box jumps and push-presses.

Fight Gone Bad!

For all the crazy variations we do in the FGB format, we don't actually do FGB all that often...or maybe I've just missed it, as I haven't actually done a plain-vanilla FGB since FGB III back in September. It was a long time ago, and I scored 239 with an injured ankle. This time, I set my sights considerably higher: 300, the fabled domain of the "advanced" athlete. It, uh...didn't quite work out that way.

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)

Exercise	Set 1	Set 2	Set 3
SDHP 75#	25	25	20
Box Jump 20"	20	20	20
Push-Press 75#	15	15	10
Row	20	20	15
Wall-Ball 20#	20	17	13

275 RX

Still a PR by 36 points, so I'm fairly happy with it. If I can do that again NEXT time, I'll be in 300 land.

My strategy was to start at a 300 pace and hold it as long as I could. Turns out that was just shy of 2 full rounds, and then I had to drop back down to a 225 pace. The 300 pace is brutal! Max was riding me for most of the last round, and I probably owe about 15-20 points to his encouragement - I was really seeing stars by the end of it.

My weakness is still clearly the push-presses - I just don't have a great deal of push strength or endurance. I'm working on it with this strength routine, but it's slow going.

More FGB

Sleep:
11:35 - 7:41 Slept pretty well for the most part, i think.

Warmup:
Like - 3 double-unders & running up and down stairs helping to set up. (not much)

WOD:
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.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	9	10	9	28
SDHP	14	12	11	37
Box Jump	0	0	0	0
Push Press	9	8	8	25
Row	9	12	12	33
TOTAL	41	42	40	123

Comments:
I actually really like FGB.
Last time (5 rounds)
I did better on my wall ball and my push-presses, about the same on the SDHP, and a little worse on the rowing. It makes a BIG difference having someone there to help you in and out of the rower, reset it, etc. I also fell off the seat in the first round. actually pretty stoked I managed to get a full 9 calories rowed after struggling into it late and spending 10-15 seconds sitting stupidly on the bar instead of the seat. My goal was to see if i could get 40 or more per round, which I accomplished. I gotta get the box jumps so I can get a higher score.


Food:
8:30 - 5oz black coffee
12:05 - cottage cheese, etc.
2:00 - Coffee w/ milk. so tasty :-)
2:10 - chicken parm concoction - yummy yummy :-D
6:15 - 8oz milk
6:30 - 4oz milk
7:40 - AMAZING roasted chicken, killer protein powder gravy (ask Daniel), small yam, spinach salad w/walnuts, feta, dried cranberries, 16 oz milk. AWESOME.

... looks like I forgot my vitamins today - and I even remembered to bring them with me to work. *DOH* Otherwise, a really successful food day.

Strength and "Idea Gone Bad"

Workout 1: Strength Cycle - Week 3, part 2

Deadlift x 5: 225- 245 - 265
Deadlift x 21: 185 (unbroken)
Press x 5: 70- 80- 90
Press x 21: 65 (16-5)

Oops. That DL superset should've been 195 or 200. No wonder it felt relatively easy. I'm going to start including NEXT week's numbers in each post, since it's tricky to go back a week later and figure out that day's goals.

The deadlift at 265 matches my previous PR, and was the first time during the strength cycle I've pulled the weight off the ground and thought "oh, shit that's heavy." Welcome to the front lines. Everything else went fairly well, although the press superset was UGLY - I blame yesterday's push-presses, which I'm a bit sore from.

Next Week: DL 270/200, SP 95/65

I went and joined the 12 o'clock class to practice some snatches, but I really didn't need to do THREE back-to-back workouts, so I mainly just used it for a little form practice and to try and stay warm for Firebreathers.

Workout 2: Idea Gone Bad

Jim gets the credit for coming up with that name. Other contenders: "Fight Gone Awkward," "Fight Gone Codeine," (Max is sick and Alex theorized that he came up with this while high on cold medicine) and "Fight Gone Fucking Bizarre." Basically, Max tried to come up with five high-strength, low-rep things we never (or almost never) do. Well, he succeeded.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

1. Wall-ball: 20/14 pound ball, 12 ft target. (Reps)
2. 180 degree 2P/1.5P Kettlebell Swing
3. Double-Under/Burpee Complex
4. 1.5PX2/1.0PX2 Push-Press
5. Run 50 meters (complete passes only)

107 RX

It definitely hit the "constantly varied" element, but was somewhat questionable when it came to functionality. I mean, 12-foot wall-ball, sure, but doubleunderburpees are just weird.

Exercise	1	2	3	Total
Wall-Ball	17	18	17	52
180 KB Swing	8	7	7	22
Burpee/DU	6	7	7	20
Push-Press	0	0	0	0
50m Sprint	4	4	5	13
TOTAL	35	36	36	107

I tried a two-fisted push-press before class, with fresh arms, and it was not good. I didn't get it up, and nearly crushed my foot when the bells came crashing down. Rather than try and accomplish that insanity while exhausted, I just sat that round out. Which worked out just fine, ultimately. Jim coached me through it, and was an excellent coach - soft-spoken, but intense and motivating, he squeezed a few more reps out of me in every round. I really wish I'd done as well by him, but mostly I let him set his own pace. Next time.

Strength and Fight Gone Worse

Boy, Sundays are just gonna suck for a while, as long as we try to keep up this madness.

Workout 1: Strength Cycle - Week 2, part 2

Deadlift x 5: 185 - 225 - 245
Deadlift x 21: 195 (unbroken)
Press x 5: 65 - 75 - 85
Press x 21: 65 (15-7)

Heading towards previous PR territory now - next week we'll get there. According to the CFSB gurus, the deadlift superset is "unbroken" provided you A) keep your hands on the bar, and B) maintain approximate starting position. So by that standard, my deadlifts were unbroken - but I did have to stop and take a few breaths around rep 14. No such luck with the presses, though I did get them in two sets this week instead of 3. I also think I should go to 90 next week, instead of 95 - I haven't hit 5x95 in a long time, and my form on the 85 wasn't great.

And then, right after that:

Workout 2: Fight Gone Worse

Another brilliant idea from Gita: a five-round Fight Gone Bad.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

376 RX

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
SDHP 75#	15	15	15	15	15
Box Jump 20"	20	21	20	20	20
Push-Press 75#	10	10	10	10	10
Row	15	15	15	15	15
Wall-Ball 20#	15	15	15	15	15

This is the exact same pace as the last RX FGB I did, nearly 6 months ago - just with two more rounds. The improvement is palpable. It didn't start getting truly painful until the fourth round, and a number of exercises are FAR easier than I remember them. The push-presses are still the hardest part, but 10 is quite doable. The SDHP is a cinch, and I was shocked to discover I could consistently get one calorie PER STROKE on the rower. The box jumps and wall ball were about the same as I remember them.

Adding 5 reps per exercise would get me to 300 for a real FGB. I don't know if I could maintain that, but next time it comes up, I think I'm going to try.

Mighty Wings

Sleep:
12:20 - 9:00 Slept VERY soundly. Apparently remembering fill the kitties' food bowl before heading to bed makes a difference - or maybe I was just that tired. Only got up once.

AM Commentary: Ow my shoulders! So sore. Guess that even though I tried my best to use my hips as much as possible for those KB swigs, 100 KB swings will take their toll (especially when combined with 50 burpees). Presses are going to be "fun" today. So is FIVE rounds of FGB ... *whimper* not sure about whether I am going to subject myself to that yet ...

Strength WOD
Warmup - ME, stripper stretch, hip openers, 20 air squats, 30 situps, dislocates.

DL 5x3
Warmup - 45# x 10
95-115-125
95# x 21 - finished consecutive set! Woo Hoo! - 100# next week

Press 5x3
Warmup - 30#x10
35-45-50(f x3 on rep 2,3,4)
30# X 21 - had to rack weight on rep 17 - finished last 4 unbroken

Comments:
The right music can make an unbelievably HUGE difference. When we got to the gym I was in kind of a foul mood, and I was NOT in the mood to pick heavy shit up. My shoulders were really achy, I was tired, worried about getting my homework done, blah blah blah.

I almost never work out with music. If I am going for a long run, I'll break out the iPod - but generally it just sits, neglected, in my bag. Today - out came the iPod. Daniel made some half-snarky/half-sincere comment about getting my groove on with the Top Gun soundtrack, and damn if when I hit the random play button, I didn't get Mighty Wings off the Top Gun soundtrack, and it made everything all right. Suddenly, I was happy and excited to be there. I got in a really good, thorough hip-centric warmup, and I killed those deadlifts dead! I was very excited to be able to knock out the full 21 rep set of DL @ 95# this week when I only made it to rep # 13 last week. Green Day:American Idiot is awesome lifting music.

The presses were a slightly different story. They were not the unmitigated success that the deadlifts were. But I think I learned a lot about how not to manage a set of 3 x 5. I think using 30# as my warmup set of 10 was too heavy for a warmup, and 45# was too heavy for my second set - it burned me out for my attempt(s) at 50#. For the next few weeks I will stick to 20 or 25# as the warmup weight set. It probably should have looked like 20# x 10, 30-40-50 (x5), 30#x21. Next week I will do something closer to this.

Despite my mismanagement I still ALMOST got 50x5. If my shoulders had not been so fried that holding the bar in a racked position tired me out as much or more than actively holding the weight I probably could have eked out that 5th rep. It was interesting that of the three attempts I made @ 50# on each set i got one MORE rep.

I am pretty sure that I will be able to get 21 x 30# next week too. (Tired shoulders, 3 attempts @ 50#, etc.)

Daniel said that my form on these is really great, which was nice to hear. It's a good confidence booster to have one or two activities where my form doesn't suck.

Fire Breathers WOD (yep, I did it):
Warmup: 20-ish air squats

WOD:
Fight Gone Bad - five rounds
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 14# ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 55 pounds (Reps)
3. Box Jump: 18" box (Reps)
4. Push-press: 55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Results:

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Total
Wall Ball	6	7	6	4	4	27
SDHP	9	11	12	12	12	56
Box Jump	0	0	0	0	0	0
Push Press	6	8	7	4	5	30
Row	12	13	13	13	13	64
TOTAL	33	39	38	33	34	177

Comments:
So - 177 100% RX. The reason I did not do any box jumps is because I cannot jump up to the regulation size box (or any box, for that matter), and since I could not do it RX I decided to just take the extra minute of rest, and see what kind of RX score I could get.

Wow. This was HARD. I thought FGB with 3 rounds was rough. It was crazy getting through 2 rounds and thinking I still had a whole FGB ahead of me. I don't know how the people who didn't get a whole extra minute of rest while not doing box jumps managed it.

Looking at my last FGB score where my box jumps were step ups, and my push presses were 45# instead of 55# ... if I take just the first three rounds of this time (110) and subtract the box jump score from last time (108) - I still did better this time. :-) Or at least I did better overall at the exercises I actually did. On a exercise by exercise comparison, my wall ball has gone completely to pot, my SDHP has improved substantially, I did not get as many Rx PP (but part of that may have had something to do with the workout of presses I had just completed), and my rowing was consistently a little bit better.

I like rowing - it's one other thing that I am pretty consistently good at.

With the exception of my dismal wall ball results I feel pretty good about this performance. It's really nice to be getting scores on workouts Rx - even if there are still portions of them that I can't do.

Food:
10:00 - 3 egg cheesy scramble, 2 pieces turkey bacon, 8 oz coffee w/ 2/3 cup whole milk
2:45 - 16 oz milk
4:00 - 5:30 - some amount of cheese and hummus - somewhere between 3-5 oz maybe? 2 crackers, 1 piece chocolate birthday cake
7:00 - approx 1/2 serving: daal, chicken Palak, chicken tikka Kabob, paneer tikka masala, 14 oz chai tea
7:45 - 1 multiv, 2 glucosamine, 4 omega-3, 3 wellness formula
12:10 - 2 zma

Strength Cycle, week 1 cont'd - and Fight Gone Bell

Today was an experiment, to see if Rebecca and I could do our strength workout directly before the Firebreather WOD. The answer, for today at least, was yes - we'll see what happens when the strength weight gets heavier. The CFSB protocol calls for short and heavy metcons (~10 mins) after lifting, so I'm thinking this could be similar.

Deadlift x 5: 185 - 205 - 225
Deadlift x 21: 185
Press x 5: 65 - 70 - 75
Press x 21: 65

The deadlifts were pretty much fine, although my back was surprisingly sore - maybe from Friday's 3x7. I was able to knock out the 185 unbroken, though, with only medium discomfort - I'll go up next week. The 21 shoulder presses, however, were 12-5-4: I'll keep it at this weight until I can do all of them.

Following that, we got to go outside on a gorgeous sunny spring day for the Firebreather WOD.

Fight Gone Bell
3 rounds, one minute each movement (1.5 pood) with a minute of rest in between, of:

• Swing
• Clean
• Goblet Squat
• Push Press
• Snatch

225 RX

My first thought, looking at this, was that 300 would be a good goal: 20 reps of each movement. Upon further reflection, I altered it somewhat to 25-25-20-15-15 per round. I almost managed to actually do that for the first round, too.

Exercise	1	2	3	Total
KB Swing	25	25	20	70
KB Clean	25	16	14	55
KB Goblet Squat	20	15	10	45
KB Push-press	5	4	4	13
KB Snatch	20	10	12	42
TOTAL	95	70	60	225

Clearly, push-presses were my downfall. (Well, that and my vaulting optimism that I'd be able to maintain that pace for three rounds.) I'm sure the press workout beforehand did not help, but 1.5 pood push-presses have never been particularly strong for me (in fact, doing them at all is a pretty recent phenomenon). This was a good workout, overall - not as nausea-inducing as Gita (who designed it) hoped, but a good combination of many key ways to torture yourself with kettlebells.

Fight Gone Sandbag

I had a difficult time getting out of bed this morning. My entire posterior chain, from hamstrings to traps, was screaming at me. After staggering and wincing around for a while, I forced myself to do some stretches and deep breathing, and felt more functional. I wasn't sure how to approach today's workout, but in the interest of not damaging myself further or rendering myself incapable of motion, I decided to take it really easy.

Four Rounds
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

1. Thruster 95#/65#(Reps)
2. Hang Clean 2P/1.5P (Reps)
3. Front Squat 2P/1.5P(Reps)
4. Clap Push-Up (Reps)
5. C2B Pull-Ups (Reps)

208 not-at-all-RX
(I did the women's weight for everything, and did regular pushups and pullups)

	Round 1	Round 2	Round 3	Round 4	Total
Pull-ups	10	10	10	12	42
65# Thruster	10	10	10	10	40
1.5P Clean	10	10	10	12	42
1.5P Front Squat	10	10	10	12	42
Push-ups	10	10	10	12	42
Total	50	50	50	58	208

So I sandbagged the shit out of this one. The last round WAS hard, and I did have to push myself, but the first three rounds were only moderately uncomfortable, and since I could do all the reps unbroken, I usually wound up with ~30 seconds of rest between exercises.

I don't know how guilty I should feel about this. What is the appropriate level of intensity for a workout when you're already really sore? I still need to figure this out. My hunch is that it's better to absolutely kill yourself once or maybe twice a week and spend the rest of your time recovering than it is to maintain a doable rate across the entire week.

After showering I did some butterfly practice on the rings - I can consistently knock out a set of about five butterfly kips before my form fails and I lose the momentum. They are tiring and harder than regular kips, but they feel really good and FAST.

Fight gone Upside Down

I guess it's been long enough without a FGB, so Max rolled all the exercises from the last few days of the national and put 'em together in FGB format. And if that wasn't crazy enough, FORTY people showed up for class at Ironworks. It was a madhouse. But nobody got clobbered by a kettlebell or kicked in the head, so all's well that ends well, I suppose.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Burpees (Reps)
Pull-Ups(Reps)
Inverted Burpees (Reps)
KB Swings 1.5 P/1.0P (Reps)

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.

Score: 173. I subbed regular burpees for the inverted ones.

	Round 1	Round 2	Round 3	Total
Burpees	14	10	9	33
KB Swing	19	14	15	48
Wall Ball	19	13	14	46
Burpees	8	8	9	25
Pullups	6	8	7	21
Total	66	53	54	173

Ouch. Definitely a killer - this score is about 80 points lower, I think than my best FGB score.