"Fight Gone Bad!"
Three rounds of:
Wall-ball,10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (25kg) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Three rounds of:
Wall-ball,10kg (6kg) ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (25kg) (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (25kg) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Finally a Dr who get's it!!! http://www.fenixfitness.com.au/content.cfm?ContentID=65901. Slept in this morning and heading off to ACDC tonight so probably may miss tomorrow!! have a good weekend and see you all on Monday
Posted by: Whitey | February 25, 2010 at 06:55 AM
5am:
Greg L 188
Kelleigh B 254
Narelle D 182
Jamie E 238
Ally F 98
Pauline F 241
Paul F 217
Yvette M 279
Jo H 214
Micah M 261
Dan L 170
Adam M 289
Rachel V 275 Rxd
Tim H 167
Tony L 178
Melissa W 177
Anne K 256
Kate Th 208
Tom P 220
Bill S 275
Baby John 300
6am:
Richard C 206 (25)
Aaron Pol 275 Rxd
Fu Bo 115
Jenny T 102 (2rnds)
Tara S 214 Rxd
Nada M 200 (12SDHP/5kgDB PP)
Kate A 223 (16SDHP/8kgPP)
Erica D 257 (8kg/KB/Situp)
Matt R 191 Rxd
Emma K 230
Brad M 266 rxd
Monique B 218 Rxd
Mike T 187 (Step Ups)
Sarah G 205 (small box/8kgPP/16kgKB SDHP)
Alexei A 255 Rxd
Anna R 256 Rxd
Lachlan S 119 (25/2rnds)
Dalibor I 220 Rxd
Steven McK 241 Rxd
Geoff P 239 Rxd
Oz U 254 Rxd
Steve W 234 Rxd
Thomas R 317 Rxd
Posted by: Cassius | February 25, 2010 at 07:33 AM
Sorry forgot to write RXD... R1-111, R2-100 and R3-89 for a total of 300.
All I could think of after the workout was Wendy’s talk the other night and how she said if you set yourself a target of 20 reps you will get 20 reps or less. Have a guess how many reps I was aiming for ;)
Posted by: Baby John | February 25, 2010 at 07:56 AM
Today marks my 1 year anniversary as a proud member of CFB!
To put things into perspective, I walked into CFB weighing about 116kgs and feeling very unhealthy and not entirely sure what I was getting myself into. All I knew was that I was ready to try and get fit again after hanging up my rugby boots and enjoying life as a first time parent. Thanks to my mate Peter Maxwell from CrossFit Newcastle (alot of CFB members may know Peter who recently won the NSW/ACT CrossFit Games Sectionals last weekend) who kept going on about this thing called CrossFit and said to at least give it go if I had the opportunity....this was late 2008. I told him I was member of Good Life Gym (which I hardly attended) and he laughed at me and said if you’re serious about getting fit then checkout CrossFit.
Peter preceded to email me a couple of pictures of himself training at CF Newcastle and I honestly thought it was another bloke...it wasn’t the Peter Maxwell I knew (Peter & I played 1st Grade Rugby Union for Wests Bulldogs at Toowong in 2002 - 2003 and back then he was a 108 – 110kg hooker) so you can imagine my surprise when I see pictures of the Aussie version of the Incredible Hulk or the Aussie Brock Lesnar (current UFC Heavyweight Champ)...haha!! So I thought yep, I must check this CrossFit out and I was pleased when I jumped onto the website and saw it was located in Coorparoo...you beauty only about 10 minutes from home! But first I had to try and sell / transfer my Good Life membership. This took longer than expected but eventually I got rid of it.
I rang a guy by the name of Matt Swift on his mobile and it went straight to message bank but I didn’t leave a message (turns out Matt was in Sydney at CFX’s CrossFit Certification which coincidentally Peter Maxwell attended and did his Level 1). I didn’t hear back from Matt so I decided to send an email and I still have a copy of it....see below.
*********************************************
Hi Bill,
Awesome to hear. I am currently traveling and will be back in the office early next week. I will ask my Gym Manager Danny to give you a call on Friday.
Look forward to seeing you in the gym soon!
Cheers,
Matt Swift
M: 0412 334 259
P: 07 3847 7876
E: matthew.swift@swiftonline.com
CrossFit Brisbane
39 Clarence St, Coorparoo Q 4151
PO BOX 3324, Norman Park Q 4170
www.crossfitbrisbane.com
On Wed, Feb 18, 2009 at 4:17 PM, Bill Solofa wrote:
Hi there,
A mate of mine is a member of CrossFit Newcastle and he's been recommending CrossFit to me for awhile now so I'm in a position to finally give it a go!!
Can someone please contact me to discuss.
Cheers
Bill Solofa
*************************************
A week after the email exchange I had my Introduction Session with the one and only Danny Mellor on 25th February 2009 and as the saying goes, the rest is history!!! :) I currently weigh in at about 97kgs, feeling as fit and healthy as I’ve ever been and thoroughly enjoying the CrossFit training regime and all the people involved!! I’m striving to improve even more and become more efficient all-round but the effects of a fitter and healthier me has seen a positive impact in my life in general. My wife and kids are my life and they inspire me to keep turning up each day. The kids are growing up so quickly and I Iove it when they imitate me doing squats, push-ups or sit-ups at home....it’s pretty funny and cute and it brings a smile to my face!! I’m really looking forward to the QLD Sectionals next weekend and pushing myself to my absolute maximum effort and enjoying the weekend and seeing where the last 12 months of training places me!! :)
Posted by: Bill S | February 25, 2010 at 11:02 AM
I got 231 in December so I am happy with a 13% improvement for this go, if I improve that much next time I will hit 300 :-) To think some guys hit 400 plus. Geez.
Bill good story and in my short time here I have seen you improve markedly mate well done. Ill have a similar story with you as the instigator of my CFB adventure (yes its Bill's fault!). I also reckon Tom R is going great guns and has been setting some ever improving times day to day. 300 on FGB for your second attempt.... I am jealous :-) When Glassman sets a resting for time workout in the CF games I am sure they will fly me over (or show videos of my workouts) to demonstrate.
Posted by: Brad | February 25, 2010 at 11:38 AM
Felt guilty for sleeping in this morning - 40min ride @ lunch 10km.
Bill - fantastic story!!! You are an inspiration everytime you set foot in the box and tackle the WOD at hand!!Well done and I know that you'll give it all at the sectionals and do CFB & family proud.
Keep up the great work!!
Posted by: Whitey | February 25, 2010 at 01:01 PM
Billy Soyouthinkicandeadliftlota, (name will stick)
Nothing but respect for you brother!!
AP 100%
Posted by: AP | February 25, 2010 at 01:09 PM
Great work Billy stay with it mate the sky is the limit you will smoke what ever you have a chop at
Posted by: Shane H | February 25, 2010 at 01:41 PM
Bill great story! My beginnings at CFB are very similar right down to the hanging up of my boots (and by boots I mean togs, caps and goggles) and the Good Life membership I hardly used and disliked immensely! Fingers crossed this means I will "accidentally" do a 220kg deadlift when I hit my 12 months as well :)
Posted by: Emma Keogh | February 25, 2010 at 02:05 PM
12pm:
Lachlan B 159 (5kgDB/5kgBall)
Matt G 299 Rxd
Ross 296 Rxd
Louise B 165 (5kgDB PP/stepup/16kgKB)
Lyn M
Ruth L
Mia P
Kerry W 163 20kgPP & SDHP)
Peter Mc 228Rxd
Greg A 204 (5kgBall/25kgPP)
Mad-Dog 132 (10kgDBPP)
Marc B 154 Rxd
Christina A 214 16kgKB/10kgDBPP)
Ian H 158 (5kgball/20kgPP)
Ron E 122 (16kgKB/8kgDBPP/2rnds)
Rachel V
Andy J 215 Rxd
Mary W 210 (5kgDBPP/16kgKB)
Posted by: Cassius | February 25, 2010 at 02:22 PM
"Jackie"
Edwin T 16.06 rxd... PB 1000m Row 3.28
Posted by: Edwin townshend | February 25, 2010 at 03:21 PM
CrossFit Overload
"Annie"
50-40-30-20-10 double unders/sit ups
11.11 rxd (my last time was 16.45)
my calves hurt sooooooo bad from doing "Nancy" yesterday and another Annie-like double under wod the day before :(
Posted by: Shiela | February 25, 2010 at 03:45 PM
Oh I also worked on my 5 rep push jerk: 38.5kg PB :)
Posted by: Shiela | February 25, 2010 at 03:47 PM
Happy CrossFit Birthday Bill!! Pleasure to have you with us.
5pm:
Collette O 195
Lee H 217 rxd
Chris K
Jacqui K 179 (8db)
Bec C 244 mod
Tom A 206 rxd
Rob C 274 rxd
Shane H 205 rxd
Shaun O 236
Craig N 164 rxd
Mike P 281 rxd
Tor 235 rxd
Nathan S 236 rxd
Joel B 276 rxd
Jean M 216
Simon T 243 rxd
Gerard L 208 rxd
Tiff B 226 mod
Chris K 269 rxd
6pm:
Kristen C 237 (16sdhp/8db PP)
Matt T 166
Paul S 178 rxd
Ben H 222 rxd
Myles C 251 rxd
Amy H 206
Emma H 218
Penny May 198 (16sdhp/8db PP)
Bel G 218 rxd
Mike May 253 rxd
Sharon A 251 rxd
Stacy A 231 rxd
Chief 179 rxd
Fletch 301 rxd
Virgil 198 (16" box)
Kate M 199
Posted by: Danny M | February 25, 2010 at 07:20 PM
As we did FGB 2 days ago we decide to hit Fran up. PB 3.58..was wrapped. Then we did reverse Fran 9-15-21... 5.58. Wild session.
Craig
Posted by: Nielo | February 25, 2010 at 07:28 PM
Thanks guys! It's certainly been a humbling experience training with you all and seeing everyone imrove!!
AP, only you could come up with a nickname like that!!! haha!! Not sure if you can remember but the first time I did "Fight Gone Bad", you were my partner and you absolutely pushed me to the brink....I think my score was around the 160's so to do 275 reps rxd this morning was a massive improvement but for some reason I wasn't happy as I wanted to break the 300 barrier...haha!! Go figure....theres always next time!!
Posted by: Bill S | February 25, 2010 at 07:59 PM
Bill, I started CFB because I wanted to bring the true essence of CrossFit to people. Little did I know that so many wonderful people would walk in the door and bring it to me. Your journey has been fantastic to watch. Keep pushing brother. There is so much more in you. What an amazing place we have. I am so glad that you are a part of it. Thankyou.
Posted by: matt | February 25, 2010 at 08:05 PM
ps for the record, I am still terrible at returning calls:-)
Posted by: matt | February 25, 2010 at 08:06 PM