Our neighbor Bryce invited us to the local CrossFit affiliate (Get Built Chattanooga) for their running of "Fight Gone Bad" a notorious mainstay of the CrossFit community. It was great to work out in a group again. Shared suffering is great for bonding with one's fellows, and it's a little easier to find the motivation to push hard when other athletes are putting up inspirational efforts and there's a cheering section. (Thanks, Hope & Robbie!)
Fight Gone Bad:
Five stations:
. Rowing machine (count calories burned instead of reps)
. Sumo Deadlift High-Pull (75#)
. Push-Press (75#)
. Wall Ball (20# ball, 10 ft. target)
. Box Jumps (20" box)
Spend one minute at each station; do the maximum ammount of reps. After all five stations, rest exactly one minute. Repeat for a total of 3 rounds. (18 minutes)
Audrey did a great job at her first official FGB, scoring 225! And I put up a personal best of 266. Many thanks to Bryce for bringing us; we had a great time working out and meeting people.
Showing posts with label FGB. Show all posts
Showing posts with label FGB. Show all posts
Sunday, December 6, 2009
Sunday, November 15, 2009
NOV 14 2009 - Quarter Fight Gone Bad
No heavy lifting today, just straight to the conditioning workout: Quarter Fight Gone Bad. I've done FGB before, but never the heavier QFGB. I was curious to see how much it hurt. I ended up scaling the weights back to what's below. The prescribed 60kg thrusters and 25kg pullups would have kept my reps at about 1 each per round. I scaled back to what I thought would wear me out, but let me keep moving the whole 15 seconds each round.
Quarter Fight Gone Bad
5 Rounds For max Reps:
1 Round = 3 minutes, broken down as follows:
15 seconds of Thrusters (45kg), 45 seconds of Rest
15 seconds of Weighted Pullups (16kg), 45 seconds of Rest
15 seconds of Burpees, 45 seconds of Rest
Physically, this was a hard workout. I had to give a lot of effort on the thrusters and pullups, though I think next time I'd do the burpees with a weight vest. I did 5 burpees every round and they weren't hard, which makes me think I can't go any faster. So I should go heavier!
Mentally, this workout frustrated me. My score was 61 total reps, slightly better than one quarter of my last FGB score of 230. At first I thought I may have scaled the Thrusters too light since I had a consistent number of reps each round. I guessed maybe 50kg would have been about right for me. But then I looked at the comments on the CF FootBall page and saw many scores doubling mine, and most of them at least over 100. Perhaps I didn't scale light enough. A much lighter bar would have let me do more reps, possibly increasing the total power output for the workout. But it's hard to tell from the first workout.
On reflection, I think that for my goals of increasing my strength & power, it was right to keep it relatively heavy. I'm curious if anyone has an opinion on what weights I should use next time. Please post a comment.
Quarter Fight Gone Bad
5 Rounds For max Reps:
1 Round = 3 minutes, broken down as follows:
15 seconds of Thrusters (45kg), 45 seconds of Rest
15 seconds of Weighted Pullups (16kg), 45 seconds of Rest
15 seconds of Burpees, 45 seconds of Rest
Physically, this was a hard workout. I had to give a lot of effort on the thrusters and pullups, though I think next time I'd do the burpees with a weight vest. I did 5 burpees every round and they weren't hard, which makes me think I can't go any faster. So I should go heavier!
Mentally, this workout frustrated me. My score was 61 total reps, slightly better than one quarter of my last FGB score of 230. At first I thought I may have scaled the Thrusters too light since I had a consistent number of reps each round. I guessed maybe 50kg would have been about right for me. But then I looked at the comments on the CF FootBall page and saw many scores doubling mine, and most of them at least over 100. Perhaps I didn't scale light enough. A much lighter bar would have let me do more reps, possibly increasing the total power output for the workout. But it's hard to tell from the first workout.
On reflection, I think that for my goals of increasing my strength & power, it was right to keep it relatively heavy. I'm curious if anyone has an opinion on what weights I should use next time. Please post a comment.
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