WOD
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:
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.
Sleep is one of the most underrated tools to improve performance and recovery. It is so important that early man still slept even though they did not have the secure environment of houses, locks, and security systems. Early man was low on the food chain more prey than predator, and yet from sundown to sunup […]
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We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
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The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
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28 Comments to "Wednesday 2/10/10 CrossFit West Houston"
Steph D says:
February 10, 2010 at 8:51 am -
Yippee!
Daniel J says:
February 10, 2010 at 8:54 am -
First time Fight Gone Bad… and I got my behind kicked in this fight!
WOD: 286 reps Rxed.
Chris M says:
February 10, 2010 at 9:51 am -
Dude, 286 is badass
Vanessa says:
February 10, 2010 at 10:18 am -
Darn…can’t believe I am going to miss this one…good luck guys and have fun!
1 Mile Warm Up Run
Tabata Sprints
Pull Ups
Abmat Sit Ups
Ring Dips
Muscle up Practice
This is work out number one today…planning on making it a double down day and working out again tonight!
Vanessa says:
February 10, 2010 at 10:20 am -
Don’t forget today is the last day of 25 push ups…tomorrow we start 50 push ups! WOW!!!
Sandra says:
February 10, 2010 at 11:21 am -
Bummer I’ll miss this one too.
Daniel Brewster says:
February 10, 2010 at 11:50 am -
215 RX – Nothing like a little Rx to humble the ego
Steph D says:
February 10, 2010 at 11:53 am -
Crazy Vanessa- That’s almost exactly what I did this morning!
Tabata: sprints, sit ups, and ring dips (sprints outside, then ran inside to do sit ups and then ring dips)
Second WOD- Fight Gone Bad today at 5:30… and I’m aiming for 300.
Nicole G says:
February 10, 2010 at 12:16 pm -
Fight Gone Bad – 9am
328 Total – and now I am dead (did 306 for same weight on 11/27)
(8#wb, 35#sdhp, 18″box, 30#pp)
30 GHD sit-ups
25 push ups
Joel W says:
February 10, 2010 at 12:28 pm -
First time I got 260 RX. Now I know the game I will do better next time.
Nicole G says:
February 10, 2010 at 12:38 pm -
Rob, what is female Rx on this one?
Kimberly says:
February 10, 2010 at 1:36 pm -
@Nicole G
the video has the rx women being 53#… not sure if that’s right but the guys rx seems consistent with that, so…
rob says:
February 10, 2010 at 2:36 pm -
@Nicole G
The women’s RX is 14lb wall ball, 55 SDHP, 20 in box, 55 PP
Daniel J says:
February 10, 2010 at 2:43 pm -
There is a lot of chatter going on for this workout!
rob says:
February 10, 2010 at 6:57 pm -
309 RX = PR by 8
Nicole G says:
February 10, 2010 at 8:25 pm -
@Rob – where did you see the improvement? across the board, or 1 specific thing?
Steph D says:
February 10, 2010 at 8:57 pm -
276 RXed (well, actually 57# for SDHP and PP)
First time at RX. Lessons learned: it’s a push press, not a shoulder press, so use your dang legs- don’t do wall shots last-and finally, don’t partner with Chris because his amazing-ness makes you look worse ;).
Amazing job by Chris, Rob, and Aja for pulling the RX weights and getting over the 300 mark!!!
Vanessa says:
February 10, 2010 at 9:36 pm -
Awesome Steph!!!
rob says:
February 10, 2010 at 9:46 pm -
@Nicole G
accross the board. The SDHP/PP felt lighter to me today. Row is the row, I stay pretty consistent on that 10-15 Cal. It just depends on how quickly I can get the thing reset and strapped in.
My best movement in FGB is Wall Ball, so I stratigize to maximize that movement. The other things I attempt to ave 20ish. In between rounds, I get to the starting station and lay down. Laying down will slow the respiration and speed the heart rate recovery.
Thanks Steph.
Chris and Aja completely destroyed the WOD today.
It was fun to jump in with the 4:30 PM crew. Yes, I do these wods too:)
rob says:
February 10, 2010 at 9:48 pm -
I have to say, today was awesome. I saw people really fighting for every rep, that is what this is all about. Fight through the pain, the discomfort, push past limitations and wade into suck factor of these WODs.
Nicole G says:
February 10, 2010 at 10:35 pm -
What did Chris score and what was his/your 11/27 Rx score?
Rob says:
February 10, 2010 at 10:38 pm -
@Nicole G
Today it was 342…11/27 I think it was 309 or 312.
Chris M says:
February 10, 2010 at 10:38 pm -
342 Rx, pr by 30 reps. Thanks to everyone for pushing me, especially Steph. The encouragement definately helped!
Nicole G says:
February 10, 2010 at 10:40 pm -
Dear Chris:
You. Are. A. Freaking. Rock. Star.
Holy crap, dude, that’s unreal!
Daniel J says:
February 10, 2010 at 11:25 pm -
Chris you are awsome! Rob you rock! You guys kicked butt, you were right Rob I should have stepped up! Next I’ll own FGB!
Kimberly says:
February 11, 2010 at 9:12 am -
215 rx… i’d rather do rx and struggle!
Chris M says:
February 11, 2010 at 11:30 am -
Thanks guys….and Nicole G you need to start thinking about upping the weights!
Mel V says:
February 11, 2010 at 4:22 pm -
304 (8# ball 20# KB 18″ box 30# PP)
This owned me.