FGB!
Are you ready?
Dr. Rick is starting the first session starts at 0900! Get there and warm up...
OK gang....
My bad as I have not yet posted info on this year's Fight Gone Bad Fund Raiser...Fight Gone Bad IV takes place on Saturday, September 26, 2009.
The event can take place at Affiliate facilities between 6am and 4pm. The event format is the Fight Gone Bad CrossFit format. 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. The event is in the 3 round format.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo dead lift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
NOW YOU KNOW! More info on TitanFit's entry soon to come!
Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090707's effort)
AFTER
"Mini MetCon"
Tabata Row!
Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:
"GOAT"
Workout
It is a "FGB" style (3 rounds of 5-1 minute of exercises) workout
53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)
Morning
FDIC WOD - FGB (Fight Gone Bad)!
Start Time 6:00 AM...doing so will allow everyone to get to the opening ceremonies.
Evening
TitanFit WOD
Bench Press
5 sets of 5 reps @ 80% of your 1RM
THEN
"Mini MetCon"
Tabata Pull-ups
TitanFit Family...Let us give a big Thank You to Sharon. Saturday, she gussied up our little gym. Come in and see her work! If you like it (and I am sure you will), make sure you give her an atta'girl!
Can you believe it has been nearly 4 months?! Those that do not do this Sunday, we will hit it during the week!
Workout
"Fight Gone Bad" - AKA FGB
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Wednesday 081231
Nice way to finish off the year...
Workout
"Fight Gone Bad" - AKA FGB
Three rounds of 1:00 of effort for:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo Dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Compare to:
TITANFIT: Saturday 080927
Since rain did not allow us to play in the park yesterday, today we'll do a nice group workout...
We're going to do a FGB style (3 rounds of 5-1 minute of exercises) workout
Workout
Ab-Wheel
75 lbs Snatch
Box Jumps
Pull-ups
Burpees (Yea Burpees!)
OK we changed it a bit...
35#KB Swings
Burpees (Yea Burpees!)
18 Inch Box Jumps
70 # Press
65# SDHP
Results...
Exercise-----BBH---------KTF--------JK
KB Swing----20/20/20 - 24/20/15---29/20/20
Burpees ----10/7/6 -----15/12/11----14/10/10
Box Jumps--10/10/10---20/20/15---25/15/12
Press -------20/20/14---20/15/10---25/15/12
SDHP-------17/15/15----25/25/25---20/15/13
As yesterday's workout was designed to improve your "Fran" time - today's workout is designed to improve your "FGB" reps...
Workout
3 rounds of the following - Rest precisely 1 minute between rounds
30 Calorie row
30 Wall ball (guys use 20lbs women use 14lbs)
30 Sumo Deadlift High Pull (guys use 75lbs women use 55lbs)
30 Box jump (24 inch box)
30 Pushpress (guys use 75lb women use 55lbs)
Workout:
FGB (Fight Gone Bad)
This is a 1-minute per station, 5 station circuit workout. We completed 3 "rounds" of the circuit. The stations are:
One point is given for each rep, (except on the rower where each calorie is one point).
