"Fight Gone Bad!"

"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) (I subbed 45lb kettle bell swings for this)

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.

Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59

1st round = 135, 2nd =104 3rd = 85

Overall Total= 324

I obviously need to work on a few things. First, I will get to where I can just push through with out stopping during the exercise time for a breath. This is my #1 goal. Second, I have to trust my back more with S.D.H. Third, I have to get better at throwing weight above my head with push press and finally, I need to keep the medicine ball from dropping lower then chest level on wall ball. I did miss my record by 19 but it is not as bad as it sounds. I know wall ball takes longer then thrusters. Also, my K.B.S. are different. I used to just swing the bell where I could see under it. Now, I swing it all up where my arms are straight up and I also drive my chest through the swing. This takes a little more effort and a lot more time.

AUG. 7 results
Wall-ball, 20 pound ball (subbed 45# BB Thrusters): 28, 25, 20 (73)
Sumo deadlift high-pull, 75 pounds: 17, 17, 12 (46)
Box Jump, 20” box: 30, 20, 21 (71)
Push-press, 75 pounds: 17, 13, 10 (71)
45# KB Swing* (No Rower): 27, 26, 29 (82)

Total:343

June 24 results
Thrusters (45 lbs): 31, 20, 16
Sumo DL (75 lbs): 21, 17, 10
Box Jump: 32, 17, 20
Push Press (75 lbs): 11, 10, 11
Dip 23, 20, 11

Total: 270

Jenni's workout--

Wall ball (8lb) 33, 30, 29 Total: 92
S.D.H.(25lbs) 18, 16, 15 Total:49
Box Jump (little Box) 47, 45, 45 Total:137
Push press (25lb bar)16, 15, 12 Total;59
K.B.S. (20lbs) 23, 23, 23 Total: 69

1st round=147, 2nd=131, 3rd=128

Overall Total:406

Aug. 7 Results

Wall-ball, 20 pound ball (subbed training bar Thrusters): 20, 20, 14 (54)
Sumo deadlift high-pull, 55 pounds: 7, 7, 7 (21)
Box Jump, 12” box: 45, 35, 37 (117)
Push-press, (training bar): 12, 14, 10 (36)
20# KB Swing* (No Rower): 25, 24, 32 (81)
Total:309

Jenni did a great job. She had a big pr but less weight for S.D.H and a smaller box. The push press bar was probably a little lighter also.

Body Squats + Pull-ups/ Push-ups = 60

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Squats Pull/push-ups
58 2
54 6
50 10
52 8
49 11
50 10

Arms and chest are kind of sore form Lynne yesterday so I just decided to make it about a 50/10 mix.


OOPS!!! I just went back and read my blog and Clayton's. I did not read that I was supposed to keep going. So I just stopped after 12 minutes. I could have gone for much longer. This explains why I thought the WOD was so easy today. I am a little mad at myself but I have not taken a break for a long time and I am back to running over 4 miles in the morning. With Lynne yesterday and Fight gone bad tomorrow I will just have to live with it.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench= 20 13 12 9 7 Total= 61
Pull-ups= 40 26 30 25 23 Total= 144


Results on 7/29/09
Bench= 15 10 8 7 7 Total=47
Pull-ups= 30 21 21 21 22 Total= 115

At first glance this looks like a big PR. However, I did this work out right after another one back in July. Actually, I am pretty sure am still playing catch up to where I was. But it really feels good to be going in the right direction. I feel like I ether am getting in better shape or I am loosing ground. There is no such thing as maintaining. People who say that are just denying their decline.

Lunge, Broad Jump, 200

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-Jumps, 100 meters
Run 200 meters

Time:12:15

Push Jerk

Push Jerk 1-1-1-1-1-1-1 reps

145
155
165
175
185
195
205(f) did not have my mind right!
205

I was hoping to break 200. I feel good especially after yesterday's arm workouts

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Time: 5:48

I am along ways from 800 time. Tried the butterfly kip on first set of pull-ups that was a mistake should probably stick to old method on this one.

Jenni went back and did this one on 1-23-10. She used the training bar and did something that split the difference between a pull-up and an inverted push-up. Her time was 4:44. She is ready to go to a normal 45lb bar and pull-ups with the help of a tall box or someone holding her feet from behind.

Walk on hands, hold handstand, handstand push-ups

Three rounds for time of:
Walk on hands,
100 feet Hold handstand against wall for two minutes15
Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Time - 6min = 9:58