Great Job, Now Back to Work

Thanks to all for the amazing effort put into this year’s edition of Fight Gone Bad.  Whether giving it your all in the workout, counting reps, snapping photos, or yelling your head off, you helped make the day, and are a big part of what makes this community so great.  Our fundraising effort has also been commendable.  We’ve raised $11,249 so far, and donations are accepted until October 1st (especially important if you still need to raise the $150 to earn one of the sweet FGB5 t-shirts).

Monday we’re getting right back after it with the metcon from the upcoming CrossFit/USA Weightlifting Open.  You’ll even be going for a max effort lift beforehand, but it won’t be a snatch or clean and jerk.  Instead it’ll be something much slower, as you work up to a one rep max press.  Check out this video demo of the workout featuring Matt and Cherie Chan from Crossfit Verve (WMV/MOV).

September 27th, 2010

Strength: Press 5-5-3-3-1-1-1

6 Squat Cleans (55kg/30kg)
12 Pull-ups
24 Double Unders

26 thoughts on “Great Job, Now Back to Work”

  1. Press:77kg, failed at 80kg

    WOD: 5 rounds + 6 Squat Cleans Rx. A real tough test of grip strength, it was hard to stay on the pullup bar after the cleans.

  2. Press: 55kg – PR
    WOD: 2 rounds + 6 squat cleans and 5 pull-ups. If my double-unders weren’t such garbage, I would’ve had a lot more time for the other stuff. Practice, practice, practice.

    1. Great press Scott!
      Remember with the double-unders, keep your elbows in, quick wrists, and stay on your toes. Look straight ahead and try not to bend your knees too much on the jump. Just find that rhythm and bounce. Also make sure your rope is the correct length. This is very important. I am just under 5’10” and I find the black handle rope with one knot is the comfortable length for me. Hope this helps.

  3. Press: 68kg, and definitely had more. Bodyweight press, I am coming!
    WOD: 3 rounds + 18

    I wanted 4+ rounds, but I got my first legit squat cleans ever, so I’m happy.

  4. Press: 37kg (PR!)
    WOD: 3 rounds + 6. RX on the weight (squat cleans were fun!) but purple band on the pull ups and 72 singles.

    Scott, I’m going to challenge you to a race to get double unders (I need some motivation here) – what should we battle for? 🙂

    1. You’re already smoking me on the double unders, if today was any indication. But now I’m focused. Going to practice double-unders every day!

      Need some time to think what to battle for…. Hmmmm… anybody have any suggestions?

  5. Press: 58kg My PR is 60kg so this was disappointing.
    WOD: 4rds plus 2 Rx.
    Great job noon class, especially Kirby, who lapped me. Fast pull-ups!

  6. Dana (Ron's wife)

    Justin, I want to thank you for the Paleo Fudge recipe. I made it this weekend and it was incredibly delicious! Thanks for sharing.

    1. Press: 61kg PR

      WOD: 3 rounds + 6

      The double unders KILLED me in the first round – doing two at a time took forever. I faired much better in rounds 2 & 3 once I took the knot out of my black jumprope (even though I’m only 5’8″). I noticed I kept catching my feet and figured why not give it a try. Huge help.

      Annnnnnnnnd, in case you weren’t at the 5PM class today, Yosh pressed well over his body weight. Ridiculous.

      1. That’s what I’m talking about. You got to find that comfortable length for yourself on that rope and it will make all the difference in the world.

  7. having loads of fun at CFF
    strict press 37 kg- failed at 40kg

    Metcon: 3 rds + 11 p-ups RX

    cant wait to get in here and see my PR/ metcons improve.

    Haley- woaaaa cant believe that strict press and hot on the Metcon!~ great job

  8. 35 kg x 3, then my shoulder got cranky on the second set of 3…no go.

    Switched to one-arm db press: 3x 35#, 1×40#, failed at 1×45#, 1×40#

    WOD: 30kg, ring rows (thanks, shoulder!), double unders. 3 rounds + 5 cleans

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