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Workouts

Wednesday 2/10/10 CrossFit West Houston

By Rob | In Workouts | on February 9, 2010

 

 

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:

  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.

28 Comments to "Wednesday 2/10/10 CrossFit West Houston"

  • Steph D says:

    February 10, 2010 at 8:51 am - Reply

    Yippee!

  • Daniel J says:

    February 10, 2010 at 8:54 am - Reply

    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 - Reply

    Dude, 286 is badass

  • Vanessa says:

    February 10, 2010 at 10:18 am - Reply

    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 - Reply

    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 - Reply

    Bummer I’ll miss this one too.

  • Daniel Brewster says:

    February 10, 2010 at 11:50 am - Reply

    215 RX – Nothing like a little Rx to humble the ego

  • Steph D says:

    February 10, 2010 at 11:53 am - Reply

    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 - Reply

    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 - Reply

    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 - Reply

    Rob, what is female Rx on this one?

  • Kimberly says:

    February 10, 2010 at 1:36 pm - Reply

    @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 - Reply

    @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 - Reply

    There is a lot of chatter going on for this workout!

  • rob says:

    February 10, 2010 at 6:57 pm - Reply

    309 RX = PR by 8

  • Nicole G says:

    February 10, 2010 at 8:25 pm - Reply

    @Rob – where did you see the improvement? across the board, or 1 specific thing?

  • Steph D says:

    February 10, 2010 at 8:57 pm - Reply

    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 - Reply

    Awesome Steph!!!

  • rob says:

    February 10, 2010 at 9:46 pm - Reply

    @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 - Reply

    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 - Reply

    What did Chris score and what was his/your 11/27 Rx score?

  • Rob says:

    February 10, 2010 at 10:38 pm - Reply

    @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 - Reply

    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 - Reply

    Dear Chris:

    You. Are. A. Freaking. Rock. Star.

    Holy crap, dude, that’s unreal!

  • Daniel J says:

    February 10, 2010 at 11:25 pm - Reply

    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 - Reply

    215 rx… i’d rather do rx and struggle!

  • Chris M says:

    February 11, 2010 at 11:30 am - Reply

    Thanks guys….and Nicole G you need to start thinking about upping the weights!

  • Mel V says:

    February 11, 2010 at 4:22 pm - Reply

    304 (8# ball 20# KB 18″ box 30# PP)

    This owned me.

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