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Showing posts with label Wall Ball. Show all posts
Showing posts with label Wall Ball. Show all posts
Monday, October 17, 2011 by Rebecca
2011-10-17
5 Rounds For Time of:
10 Deadlifts 225/155 (63#)
15 Wall Ball 20/14 (6#)
30 Double Unders ( 15 10" Box Jumps)
+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.
16:16 - just slightly over 3 min per round consistently across all 5 rounds
I had thought I'd be able to manage 83# deadlifts. They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit. Basically the whole workout was a mental exercise in mastering form faults. Most of my workouts are these days. It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).
But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward. Frustrating, but there's no question it's the right thing to do.
My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps. No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse. I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).
Thursday, June 24, 2010 by Rebecca
200-06-24 Dirty Thirty
WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.
33:22
2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59
I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.
This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders
Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.
33:22
2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59
I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.
This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.
Monday, June 21, 2010 by Daniel
Tall man WOD
How could I pass this one up?
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
21:15 rx
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
21:15 rx
Thursday, May 20, 2010 by Rebecca
2010-05-20
Warmup: ME, Run Prep
Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39
WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.
DNF: 46:06
I used the green band for band assisted and 8# wall ball (i love that thing).
Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.
I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.
Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39
WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.
DNF: 46:06
I used the green band for band assisted and 8# wall ball (i love that thing).
Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.
I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.
Friday, May 14, 2010 by Rebecca
2010-05-14
Warmup: run 800m, ME, some burpees and air squats
WOD:
Four rounds:
15 Hang Clean 135/85
21 Wall-ball 20/14
*Scaled 55# cleans, 8# wall-ball
19:15
Round 1 - 1:08; 2:58
Round 2 - 1:52: 3:16
Round 3 - 1:43; 3:21
Round 4 - 2:03; 2:51
- Posted using BlogPress from my iPhone
WOD:
Four rounds:
15 Hang Clean 135/85
21 Wall-ball 20/14
*Scaled 55# cleans, 8# wall-ball
19:15
Round 1 - 1:08; 2:58
Round 2 - 1:52: 3:16
Round 3 - 1:43; 3:21
Round 4 - 2:03; 2:51
- Posted using BlogPress from my iPhone
Tuesday, April 27, 2010 by Rebecca
2010-04-27 - FGB
Last Time
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.
| 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.
Friday, October 9, 2009 by Rebecca
Terrible Team WOD
WOD:
In two teams:
Break up into squads of 3 people.
Each squad must perform the following as a relay:
Row 1500 Meters #4 - 500m
Run 1200 Meters #2-400
105 Pull-Ups #5 - 35 green band assisted
150 Push-Ups #7 - 55
150 Box Jumps #9 - 60 (step ups)
105 Burpees #10 - 30?
75 KB swing 2.0/1.5P #8 - 25 (1P)
105 Wall-Ball 20/14 Pounds #3 - 20
75 Ground-To-Overhead 75/55 #1 - 15
75 Front Squat 75/55 #6 - 12
- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.
-The winning team is the team with the lowest cumulative time across all squads.
Results:
78 minutes - or so. Would have been a great deal longer except that for the last 4 exercises we all worked in tandem. we just wanted to be done.
Comments:
I knew I would hate this WOD as soon as I heard about it. I REALLY resent workouts where the structure is such that it becomes necessary for other athletes to do more work to make up for my inability to keep up. REALLY. I appreciate the theory - I'll work my ass off to try to make my weakness as little of an impact on the team as possible - but in practice it just makes me feel shitty and inadequate.
I was paired - based on the rankings of a pre-WOD warmup - with two very strong, but not super fast people. For every exercise, I went first and did as many reps as i could, and then the rest was up to them. I'm afraid I made our time even slower, because the few reps I could do for the strength based exercises - like front squats and ground to overhead, were done quite slowly, and since I couldn't go back to an exercise after resting they had to wait for me to rest in order to be able to do more reps before giving my turn over to them - and even with the extra effort, my total reps were usually well short of a third of the total reps. They were extremely nice and very supportive, but even with 'cheating' for the last 4 exercises, we were still the last squad to finish.
Yuck.
In two teams:
Break up into squads of 3 people.
Each squad must perform the following as a relay:
Row 1500 Meters #4 - 500m
Run 1200 Meters #2-400
105 Pull-Ups #5 - 35 green band assisted
150 Push-Ups #7 - 55
150 Box Jumps #9 - 60 (step ups)
105 Burpees #10 - 30?
75 KB swing 2.0/1.5P #8 - 25 (1P)
105 Wall-Ball 20/14 Pounds #3 - 20
75 Ground-To-Overhead 75/55 #1 - 15
75 Front Squat 75/55 #6 - 12
- Each athlete may only perform each movement once.
- Only one squad may do an event at one time: another squad cannot start the event before the currently performing squad is finished.
- There are no additional rules.
-The winning team is the team with the lowest cumulative time across all squads.
Results:
78 minutes - or so. Would have been a great deal longer except that for the last 4 exercises we all worked in tandem. we just wanted to be done.
Comments:
I knew I would hate this WOD as soon as I heard about it. I REALLY resent workouts where the structure is such that it becomes necessary for other athletes to do more work to make up for my inability to keep up. REALLY. I appreciate the theory - I'll work my ass off to try to make my weakness as little of an impact on the team as possible - but in practice it just makes me feel shitty and inadequate.
I was paired - based on the rankings of a pre-WOD warmup - with two very strong, but not super fast people. For every exercise, I went first and did as many reps as i could, and then the rest was up to them. I'm afraid I made our time even slower, because the few reps I could do for the strength based exercises - like front squats and ground to overhead, were done quite slowly, and since I couldn't go back to an exercise after resting they had to wait for me to rest in order to be able to do more reps before giving my turn over to them - and even with the extra effort, my total reps were usually well short of a third of the total reps. They were extremely nice and very supportive, but even with 'cheating' for the last 4 exercises, we were still the last squad to finish.
Yuck.
Friday, October 2, 2009 by Daniel
Mutt and Jeff
So during the bench relay the other night, Polly and I got into our endless argument over whether CrossFit favors the short or the tall. I, of course, maintain that it's easier for shorter people. Polly's response is, invariably, "wall ball." Max heard the the argument, and came up with this fun team workout to test the theory: take 6 movements, 3 that supposedly favor the tall and 3 the short, divide the class into equal teams sorted by height (all the tall people on one team, all the shorter people on the other), and have them do a massive quantity of reps for time.
Each team, which was (I think) 12 people, had to complete the following:
Team short beat team tall, 24-something to 26-something.
I don't recall exactly what I did to contribute. Something like:
Run 1600m
50 GI-Janes
20 Push-ups
30 Wall-ball
20 Ground-to-Overhead
10 Hang Squat Cleans
It was a fun workout. And remarkably close, actually.
Food log:
Spinach salad with tuna, apple, toast and strawberries (5 blocks)
Cottage cheese with applesauce and milky coffee (4 blocks)
16 oz milk PWO (2 blocks)
Chicken with Broccoli and Garbanzo beans (4 blocks)
Slice of turkey, Guinness draught and 3 almonds (1 block)
Each team, which was (I think) 12 people, had to complete the following:
Run 10k
300 Push-ups
300 GI-Janes
300 Ground-to-Overhead #95/65
300 Hang Squat Cleans #95/65
300 Wallball 20/14
Team short beat team tall, 24-something to 26-something.
I don't recall exactly what I did to contribute. Something like:
Run 1600m
50 GI-Janes
20 Push-ups
30 Wall-ball
20 Ground-to-Overhead
10 Hang Squat Cleans
It was a fun workout. And remarkably close, actually.
Food log:
Spinach salad with tuna, apple, toast and strawberries (5 blocks)
Cottage cheese with applesauce and milky coffee (4 blocks)
16 oz milk PWO (2 blocks)
Chicken with Broccoli and Garbanzo beans (4 blocks)
Slice of turkey, Guinness draught and 3 almonds (1 block)
Short vs. tall
WOD:
Athletes will line up by height in two separate groups, male and female. Tallest athletes from each gender group will form one team, shortest athletes from each gender group will form the other team.
For time:
In two teams:
10K of running per team
300 GI Janes per team
300 95/65 ground-to-overhead per team
300 95/65 squat cleans per team
300 push-ups per team
300 Wall-Ball 20/14 per team
Results:
As Daniel said - our team actually came in really close on the heels of the short team. We had a couple really great athletes on our team, but team shorty had the majority of CFEB all-stars - Polly, Robin, Hodges, James Chiu, Elaine, and Alex, and we had two people on our team - myself and a new guy who didn't have time to be taught them - who could not do either of the barbell exercises. I think our team did an outstanding job. I got to do some pushups - 40 or 50 and 45 reps with the 10# wall ball which counted for 30 reps - but that was about it. I did a lot of score keeping.
Food Log:
3b lunch: 3 oz chicken(3p) yams & broccoli(3c) gravy & slivered almonds (3f)
1b snack: coffee w/ 1 cup milk(1b) - i had this about 45 min after my lunch and it made me unbelieveably jittery. that hasn't happened in a long time.
2b snack: 1/2c cottage cheese(2p), 4 dried apricots(2c), slivered almonds(2f)
3b dinner + 2b milk: Chicken sausage with Broccoli and Garbanzo beans (14.4 oz)
Athletes will line up by height in two separate groups, male and female. Tallest athletes from each gender group will form one team, shortest athletes from each gender group will form the other team.
For time:
In two teams:
10K of running per team
300 GI Janes per team
300 95/65 ground-to-overhead per team
300 95/65 squat cleans per team
300 push-ups per team
300 Wall-Ball 20/14 per team
Results:
As Daniel said - our team actually came in really close on the heels of the short team. We had a couple really great athletes on our team, but team shorty had the majority of CFEB all-stars - Polly, Robin, Hodges, James Chiu, Elaine, and Alex, and we had two people on our team - myself and a new guy who didn't have time to be taught them - who could not do either of the barbell exercises. I think our team did an outstanding job. I got to do some pushups - 40 or 50 and 45 reps with the 10# wall ball which counted for 30 reps - but that was about it. I did a lot of score keeping.
Food Log:
3b lunch: 3 oz chicken(3p) yams & broccoli(3c) gravy & slivered almonds (3f)
1b snack: coffee w/ 1 cup milk(1b) - i had this about 45 min after my lunch and it made me unbelieveably jittery. that hasn't happened in a long time.
2b snack: 1/2c cottage cheese(2p), 4 dried apricots(2c), slivered almonds(2f)
3b dinner + 2b milk: Chicken sausage with Broccoli and Garbanzo beans (14.4 oz)
Saturday, September 26, 2009 by Daniel
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:
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.
| 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.
Wednesday, September 16, 2009 by Rebecca
Nightmare WOD
Walking Lunge 400 Meters
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
Scaled to:
200m walking lunge
25 50# thrusters
50 14# single squat wallball
75 jumping c2b pullups
200m walking lunge
1:25:24
First Set of walking Lunges: 17:54
3 rounds of 15 pullups and 10 wall ball: 5:38, 4:49, 4:39
15 thrusters: 15:06
2 rounds of 15 pullups and 10 wallball: 4:25, 4:47
10 thrusters: approx 7 minutes
Second set of walking lunges: approx 21 minutes
(10 thrusters + walking lunges = 28:02)
OOOWWWWWWW
My knees were shaking like jack hammers by the time I finished my fist set of lunges. It made everything else very hard - particularly the thrusters. Ironically, I did the best wall ball I've done in months. The last round or so was pretty week, and probably not quite high enough, but the first three rounds were all very strong, and I was able to catch the ball on a lot of them, too. My knees were shaking so bad, I really don't know how I accomplished this.
My thrusters went exactly how I expected they would - poorly. Pretty much everyone just stood there looking at the bar wondering how they were going to manage to pick that thing up and squat down with it with barely functional knees. We all managed to struggle through them - though there were plenty of failed attempts, too.
My original plan was only to do 60% or 3 rounds worth of 5,10,15 breakdown. I'm not sure why I decided to finish out the bulk of the workout - maybe I just wanted to put off those last walking lunges a bit longer - but I figured I was already more than half way there - might as well finish it off.
I'll be shocked if I'm not viciously sore tomorrow.
25 Thruster 135/75
50 Double-Squat Wall-Ball 20/14
75 C2B Pull-Ups
Walking Lunge 400 Meters
Partition the Thruster, Double-Squat Wall-Ball, C2B Pull-Ups, as needed. Start and finish with a 400 Meter Lunge. If you've got a ten pound vest, wear it.
Scaled to:
200m walking lunge
25 50# thrusters
50 14# single squat wallball
75 jumping c2b pullups
200m walking lunge
1:25:24
First Set of walking Lunges: 17:54
3 rounds of 15 pullups and 10 wall ball: 5:38, 4:49, 4:39
15 thrusters: 15:06
2 rounds of 15 pullups and 10 wallball: 4:25, 4:47
10 thrusters: approx 7 minutes
Second set of walking lunges: approx 21 minutes
(10 thrusters + walking lunges = 28:02)
OOOWWWWWWW
My knees were shaking like jack hammers by the time I finished my fist set of lunges. It made everything else very hard - particularly the thrusters. Ironically, I did the best wall ball I've done in months. The last round or so was pretty week, and probably not quite high enough, but the first three rounds were all very strong, and I was able to catch the ball on a lot of them, too. My knees were shaking so bad, I really don't know how I accomplished this.
My thrusters went exactly how I expected they would - poorly. Pretty much everyone just stood there looking at the bar wondering how they were going to manage to pick that thing up and squat down with it with barely functional knees. We all managed to struggle through them - though there were plenty of failed attempts, too.
My original plan was only to do 60% or 3 rounds worth of 5,10,15 breakdown. I'm not sure why I decided to finish out the bulk of the workout - maybe I just wanted to put off those last walking lunges a bit longer - but I figured I was already more than half way there - might as well finish it off.
I'll be shocked if I'm not viciously sore tomorrow.
Sunday, August 30, 2009 by Rebecca
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
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.
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
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.
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.
Thursday, July 2, 2009 by Daniel
"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.
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.
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.
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.275 RX
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.
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:
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?
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?
Thursday, June 25, 2009 by Rebecca
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:
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.
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.
270 RX
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.
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.
Wednesday, May 6, 2009 by Daniel
Catch-22 Redux
I'm gradually regaining control of my life. The last two weeks have illustrated to me how much a creature of habit I have become, as the disruption of my regular routine has tended to make me very cranky. Particularly with my workouts. From SoCal to the cold to Aromas, I've lost two weeks out of the strength routine and missed a boatload of workouts, and while the rational part of my brain tells me that it's fine - maybe even good to mix it up - the irrational part is yelling at me that I'm falling behind, getting lazy, yada yada. Both jobs are also very crazy and behind schedule on their projects, which stresses me out - but this is not a blog about work.
Max wanted to give CFEB a taste of the Qualifier workout, so he concocted a version of Catch-22 that we'd be able to do at Ironworks:
Max wanted to give CFEB a taste of the Qualifier workout, so he concocted a version of Catch-22 that we'd be able to do at Ironworks:
For time:
22 Deadlifts 250#/185#
Run 400m with 10#/8# dumbbells
Single Kettlebell Carry 200m 2P/1.5P
22 KB Swing 2P/1.5P
Single Kettlebell Carry 200m 2P/1.5P
22 Chest to Bar Pull-Ups
Run 800m with 10#/8# dumbbells
22 Wall-Ball 20#/14#
22 Burpees
Run 400m (unweighted)30 minute time limit.
32:09 RX (technically a DNF)
Very brutal, and a disappointing time. I gamed this one extremely poorly. It was the KB Carry that did me in. After the deadlifts (which were more or less fine, considering it was the heaviest I'd ever gone with deadlifts for reps), I did most of the carry holding the kettlebell by its handle behind my back, so it hit my butt on every step. This was exceedingly unwise, although I didn't know it at the time. The deadlifts and kettlebell completely shattered my grip, so that by the time I got to the pullups I could barely even hang off the bar - I did the pullups mostly in singles with long rests, which took forEVER. The rest went fairly quickly, but by then it was too late - I wasn't fast enough to finish it in under 30 minutes. If I could do it again, I'd carry the kettlebell on my shoulder, in such a way as to keep it there without working my grip. This one change, I think, would substantially improve my time.
It was a good workout, though. Felt MUCH harder than the scaled version of Catch-22 that I did on Sunday, but that's not too surprising.
It feels really good to be healthy and back on track.
Friday, May 1, 2009 by Daniel
On our way
Squeaked in this little workout just before heading down to Aromas for the weekend:
For Time, in any order:
75 Box Jumps 24"/20"
75 Burpees
75 Wall-Ball 20#/14#*
75 Push-Ups
Uh, I don't remember. 21ish, I think.
Friday was the first day I started to feel recovered from my cold, although it was still lingering a little. I really wanted to get a WOD in just to try and keep a foot in the game, but I didn't want to risk a relapse or killing myself before the qualifiers, so I went at about 75% intensity for the full volume. It felt good, with the volume just barely on the far side of intimidating. Probably spent a little too much time chatting while catching breaths, but whatever - as my DOMS the next two days would attest, I was doing something.
Caught dinner with Alex, Rebecca and Jiro at Le Cheval, and then headed down to Aromas. Checked in the hotel at around 10:30 and went straight to bed, since we had to be at the ranch before the crack o'dawn the next day. Details to follow.
Wednesday, April 1, 2009 by Daniel
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.
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.
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.
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