''Fight Gone Bad!'' (05.09.2011)

Thank you and Congratulations to all the athletes that assaulted Mount Snow and the Tough Mudder event. It was an amazing experience for us to just see the rallying of so many of our crew out there toiling away with reckless abandon. Team Sailorcrew and Team Mint absolutely wrecked it.
While our CrossFitters and Soccer Team crazies were submerged in mud or carrying logs another athlete of ours, Laura B., returned to McNaughton seeking vengeance... and came away from the 100 mile Ultra Endurance race with a 10+ hour personal record (Ten consecutive 10 mile laps up and down a mountain in Vermont). While this sounds insane and nearly impossible for most humans to achieve we can assure you it's even more awe inspiring to actually witness. Congratulations, Laura!

Warm-up Drills (05.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Burpees
9 x GHD Sit-ups
-Shoulder Dislocates (PVC)
-ITB Stretch
-Scorpion Stretch

''Fight Gone Bad!" (05.09.2011)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

Notes: 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 the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Those that want to endure the epic 5 Round version of Fight Gone Bad will first need to come away from Rounds 1-3 with 300+ points. Time to slay.

Skill Development (05.09.2011)
Work through two mobility WODs that represent areas of personal difficulty/weakness. Foam roll for 8-10 minutes... Aggressively.
This would be especially beneficial to those that participated in the various adventures during the weekend with us.

Mobility WOD

CrossFit Endurance Rest Day (05.09.2011)


Justin said...

- Bieber

Colby said...

Fight gone bad: 99/76/63

Lee said...

Fight gone bad (14lbs/50lbs)

Mtn Rob said...

total: 187

Anonymous said...

I think those are them....
Dan, Sam, and Tiff: Thanks for the motivation today!

Anonymous said...

I walked from my car into Crossfit to say Hi and back. - untimed event

26:18 hours (8 hour course PR EXACTLY 34:18 last year) I was hopeful for that sub 24hr but stupid rookie mistakes interfered.

Congrats to all you guys in the Tough Mudder I heard lots of fun stories as I was logging my final miles.

A Special Thanks to Samy, Dan & Kristina who after running the Tough Mudder rushed to my race to help crew & pace my last 30 miles.
and of course Jeff who supported me running this race and got stuck running the kids around to parties, lacrosse & baseball games single handedly

Laura B.

Joshua said...

Fight Gone Bad!

Anonymous said...

"Fight Gone Bad"
new modified box jumps

rickylake said...

What a great way to start the week!!

FGB: 292 95lbs for SDL & PP 24" box jump

Kim said...

Fight Gone Bad

lewis.robertdavid@gmail.com said...


Total: 293

Wallball: Gonzales, 10'
SDHP: 75#
Box Jump: 20"
Push Press: 75#
Penelope: kCal

R1: 31/22/22/22/15 - 112
R2: 23/17/21/18/13 - 92
R3: 22/17/17/20/13 - 89

Good work Rick, that's nuts.


PS ****ed up my total in the first post. Still have post WOD cognition and motor skills impairment.

Peter said...

Fight Gone Bad
68/59/56 = 183

sdaghir@gmail.com said...

''Fight Gone Bad''
Rnd 1: 25/20/21/26/15
Rnd 2: 26/20/21/26/16
Rnd 3: 29/21/26/27/15
Total: 334
w/95lbs for SDHP's/Push Press and 24'' Box Jumps

Kristina said...

Fight Gone Bad

75lbs SDHP/Push Press

Mint said...

Fight Gone Bad

RD 1 139
RD 2 122
RD 3 120
RD 4 109
RD 5 91


Anonymous said...

Fight Gone Bad

20lb/65lb (I didn't realize we had to add that extra 10, my bad)


-Chris K

thammond18 said...

Fight Gone Bad...
Rnd 1...111
Rnd 2...112
Rnd 3...110
3 Rnd Total...333
Rnd 4...94
Rnd 5...89
5 Rnd Total...518


Anonymous said...


FGB 107/ 71/ 70

Anonymous said...

Fight Gone Bad

Anonymous said...

Fight Gone Bad
118/100/84 = 302 total