Tag Archives: Fight Gone Bad

FGB and More Strength

Dave said that I should do FGB on Friday. I didn’t want to, but he said to, so I did it. I got to the box at 4pm and did it alone. Just me and the Tabata timer. I have to say that I am somewhat happy that I was alone b/c it was pretty pitiful. Yeah, yeah, I know that just the fact that I went and did it is great and all that, but boy did it kick my ass and leave me feeling just… worse than 17 minutes prior.

I started counting my reps on the first round. When it became apparent that no PRs were gonna happen (unless you count a PR for WORST), I kinda just said “fuck it, it’s gonna be horrible anyway”, stopped counting and tried to keep it together for the rest of the 15 minutes.

Bad attitude. I know.

I do know that I got at least 10 reps every minute, so my score was AT LEAST 150. I also know that I got around 20 push presses every time and about 15 cals on the C2 each time, so perhaps I’m closer to 200. At any rate, when all was said and done, I was feeling pretty down and in the dumps about how far I am from where I used to be. I laid around for about 10-15 minutes on the foam roller inflicting pain on various parts of myself, then, when I could see straight again, got in the car and went home.


I was pretty sad and discouraged for the rest of the night. It was another one of those “nothing is really working and why the fuck am I putting all this effort in etc” waa waa waaa, you get the idea. So, it’s been a pretty much “eat whatever I want” kind of weekend b/c what the point, right? I was talking with Mike T. a few days ago and he told me that all of the people he talks to that have a hard time dropping weight have issues with sleep. Ding ding ding. My sleep is pretty much crap.

I can’t shake the feeling that I am doing all of this for nothing. Taking a step forward and 3 back. So much effort for so little return. Is there something wrong with me? How is it possible that I put in all of this work, am pretty fucking careful about what I eat most of the time and make so little progress?!? ARGH!

It’d be WAY easier to just sit around and do nothing. Honestly.


I guess though, I do have to be a bit positive and say thank you to all of the people that don’t let me fall into the little well of self pity that I commonly default to. Mostly V, but also, my friends (who I should really call family) for constantly encouraging me to just keep going despite all of this and that one day, things will be better. For also reminding me to just have fun and let go of all of this shit that I stress about. Maybe one day I will be able to do that. I will keep trying, but I hope you all will keep helping me b/c clearly, if you were not encouraging me, I’d be doing a lot more TV/Computer/video game watching, and a lot less moving around.

So, sincerely, thank you. You are the best.

Moving on.

Saturday morning, we went to open gym. V did the workout and started in on the third strength WOD of the week. This time around it was:

  • 3×5 back squat: 300# – all good… felt pretty strong. Thanks to Fio and Chanse for spotting.
  • 3×5 bench press: 205# – felt heavy bit still doable.
  • 1×5 dead lift: 365# – again, felt heavy but still doable. I had to take a little bit more pause in between each rep to make sure that I was all set up and keeping really good form.

Fight Gone Bad On The Road

I got to drop into CrossFit Lincoln tonight. I had to admit that I had second thoughts about going b/c the WOD was Fight Gone Bad. I didn’t want to be a wuss and cherry pick. So I decided to suck it up and go.

The people were really nice and I got a bad ass new CrossFit t-shirt! Also, I PR’d my Fight Gone Bad score by over 40 points. The last 2 times I had the pleasure of getting my ass kicked by FGB, my scores were 218 and 216. This time, I got 263. WOT! I thought I added wrong, so I just dropped it all into Excel (I know… I know) and wow, I added correctly. Here’s how my sets broke down:



Wall Ball  20 12 10 42
SDHP 18 14 13 45
Box Jump 16 20 16 52
Push Press 25 20 22 67
Row 23 19 15 57

I started on the rower… not sure if that had much to do with it. Maybe the fact that it wasn’t 105 degrees helped. I don’t know. I still felt like I was going to die.

Anyway, I get to come home tomorrow to see V and my baby to be. It’s been a cold, cold few day’s here in Lincoln and I am ready to get back to the warm 40’s of Texas.

FGB 5 and others…

Friday 9/24/2010 – CFCP

I was expecting heavy metal night, but was somewhat relieved when I walked in and didn’t have to lift a barbell. I was really tired and felt, as I have been more often, completely drained on a Friday night. The WOD that we had to do was everyone’s favorite; “100 burpees for time”.

My time for this was 8:07.

The good.

I felt pretty good for the first 40 – 50 burpees. After that, it was more of a mental struggle.

The bad.

Last time I did this WOD, I did them all strict and I came in at just under 10 minutes. I didn’t do them strict this time.


I skinned my knees pretty badly dropping on the ground, but other than that it was 8 minutes of suck.


Saturday 9/25/2010 – Plucker’s Parking Lot

Unlike many of my friends, I was not dreading FGB. Lots of my friends get nervous about this stuff, but really, in the end, it’s just working out and boy, did I get a good one. So, if you don’t know, the WOD was “Fight Gone Bad”, which is:

Spend one minute at each station doing as much work as possible followed by one minute of rest. Repeat 3 times:

  • Wall ball (20#)
  • SDHP (75#)
  • Box Jumps (24”)
  • Push Press (75#)
  • Row

Your score is your total number of reps plus the amount of calories burned on the rower.

My score this time around was 216. Not awful, but not great.

The good.

My first round was pretty good. In fact, so good that I think I tired myself out.

The bad.

I took a lot of breaks. When you only have a minute at each station to get reps, you can’t really break a lot. Due to the heat and just being really exhausted, I took lots of breaks.


I think I did OK overall. Not great, not horrible. My last score on FGB was 218, but also, I started on the rower and knocked out 23 calories to start. This time was different.


Monday 9/27/2010 – 609 Box

I won a month of unlimited classes through a random drawing at FGB so, I started taking advantage of it immediately. Yesterday, Fio kicked our ass with the following:


Warm up

Death by Double Under

10 – 20 – 30 – 40 – 50 unbroken

This didn’t really go well for me. I got through 10, but never got to 20, although I tried quite a bit. I think the most unbroken I got was 13. I tried to do the single, double, single, double thing but couldn’t get the timing down.



4x (not for time)

  • 10 GHD Sit ups
  • 10 GHD Back extensions
  • 4 ring dips (2 sets with a kettle bell necklace)
  • 5-10 kip swings (last set on rings)




  • 15 KB swings (1.5 pood)
  • 20 OHS (95#)
  • 25 push ups

Time 15:55.

The good.

I started off strong. The KB swings were good and my OHS were good in the first 2 rounds.

The bad.

The push ups KILLED. As I can barely touch my head at this point from muscle soreness, the push ups were NOT fun. On the third round, I was having some real problems keeping my stability on the over head squats. I think I must have snatched that barbell up 7 or so times to get through 20 reps.


Tired and sore. That about sums it up. Obviously, my time would have been better had I not failed on so many OHS reps. Again, being that I can’t straighten my arms, it was really freakin’ difficult to hold that bar up there.

Declining Performance

The past week has been really hard for me. Everything seems to be closing in and I feel that my performance in all areas has declined as I continually try to keep up with everything. I have been mentally and physically exhausted for what feels like weeks. This is blatantly apparent in my workouts and in my mood.

Friday (5/21/2010)

I was expecting heavy metal night, but got to do Fight Gone Bad. Ugh. I was not mentally prepared for this. Here’s how my numbers broken down:

  1 2 3 Total
WallBall 15 13 12 40
SDLHP 18 13 10 41
Box Jump 12 10 11 33
Press 18 18 14 50
Row 23 17 14 54
Total       218

You’re gonna hear this a lot during this post. I felt like crap during this entire workout. I did the best I could, but that really wasn’t all that awesome. Maybe next time.

Saturday (5/22/2010)

Open gym… Kindel decided that we should do “Murph”. Most aweful WOD ever. It is:

  • Run 1 Mile
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • Run 1 Mile

I think, for the sake of time, she told us to not do the pull ups. Everyone ended up doing them anyway but me. I didn’t think that doing 100 pull ups on my almost recovered arm would have been a good idea.

Anyway, I don’t think I have ever mentally quit something so many times before. As soon as she said “Murph” I wanted to leave. I then mentally quit at various times throughout. What really bothered me was that I didn’t do the pull ups and there were people that finished right around the same time that I did. I was sort of depressed about it for the rest of the day. I felt fat, slow, tired, and just done. My time was 56 something.

Tuesday (5/25/2010)

Dave had us do a 2 for Tuesday deal. WOD #1 was 2 rounds of:

  • Row 500m
  • 25 Burpees

I didn’t feel like going to begin with. 20 seconds into the first round of rowing I just had no energy. Nothing. I was running on fumes the entire time. I felt like I was going to pass out during burpees. What the hell is wrong with me?! My time was 9:10.

The next WOD was worse. It was 3 rounds of:

  • 50 lunges
  • 50 sit ups
  • 50 back extensions

Ugh. Again, just nothing left. I don’t know where I was pulling from, but I guess I pulled it out from somewhere. My time was 13:47.

I guess overall, I am really unhappy with how I am handling things lately. I feel like everything is getting to me and I don’t have the capacity to deal with it all. I am really hoping that things will start to turn around in a few weeks when I am less stressed and spread so thin. Until then, I will keep doing the best I can even if that’s really not so good.

In the end, this stuff is still just working out. I can’t help but remember what Lance told me one Saturday. He said that it doesn’t matter to your body, heart, muscles, etc your time or how you did compared to anyone else. They don’t get any less of a good workout b/c you came in last. All that matters is that you push and work.

Modified Murph really sucked, but it was still a great workout.

Rough Week

This week was rough for me. Ever since the workout last Friday, I have had some really bad soreness in my legs. I have only experience soreness to this degree a handful of times since starting crossfit, but this one was a doozy.

By Wednesday of this week, I was still really stiff and sore, but decided it was time to get in there and move a bit. The workout was mostly OK except for the lunges. We did it “Fight Gone Bad” style:

3 rounds, 1 minute at each station – score reps:

  • Lunges
  • Pull Ups
  • KB Swings
  • Sit Ups
  • Row (count meters)

It’s typically pretty hard to “take it easy” at crossfit, especially when people are constantly egging you on to “go go go”. I made out with a total score of 818. Here’s how my reps came out:

  • Lunges: 21, 20, 18
  • Pull Ups: 16, 13, 10
  • KB Swing: 18, 20, 16
  • Sit Ups: 24, 21, 17
  • Row: 192, 209, 203

I ended up using lighter weights that I normally would. For the lunges, I used 20lb dumbbells and for the KB swings, I used a 25lb KB. I felt a bit less stiff after this workout but it was still bad.

Thursday night, I went to tai chi class. I got a good review of some of the lower ranked material, which I really did need. My legs we letting me know they were there pretty much the entire time.

Tonight’s workout looked like it was written for me in my current condition. I was really excited when I saw this one posted on the blog:

Shoulder to overhead any way: 3 – 3 – 3 – 3 – 3

I went a few more than 5 sets on this b/c I got close to 200lbs. At that point, Dave wouldn’t let me NOT try 200lb. My set broke down like this:

95 – 115 – 135 – 155 – 175 – 185 – 195 – 200

This was followed up by 3 rounds of:

  • 250m row
  • 15 burpees

I finished it in 7:13 and was gassed pretty much the whole time. It did work really well to loosen my legs up. They feel a lot better now. Hopefully they will be back to normal in a day or two.

Fight… gone… puke/passout… bad…

Despite going to sleep pretty late last night and being utterly exhausted, I dragged my sorry ass to conditioning class this morning b/c I told Hugh I would be there after testing. Turns out that I am still pretty damn tired, but I am really happy that I went.

We haven’t done a “fight gone bad” in a while. FGB is meant to mimic how an MMA fighter would feel during a fight. The format is 5 exercises done for 1 minute each with a minute of rest at the end, all repeated 3 or 5 times. Today, we did 3. The idea is that after about 1 minute of an exercise, you should be at just about muscle failure, so you stop, change gears, and do something else.

Anyway, today’s workout was 3 cycles of the following:

  • Step ups (20lb dumbbells)
  • Push press (55lbs)
  • Medicine Ball Sit Ups (12lb medicine ball)
  • Medicine Ball Cleans (25lb medicine ball)
  • Kettle bell sumo dead lift high pulls (1 pood, I think)
  • Rest

I was able to get out a total of 295 reps. This is WAY harder than it sounds… Here’s the breakdown of my reps:

Exercise Round 1 Round 2 Round 3 Total
Step ups 27 20 17 64
Push press 30 22 21 73
Med Ball Sit Ups 21 18 16 55
Med Ball Cleans 16 12 12 40
KBSDHP 22 20 21 63