W.O.D. 1.31.11

Fight Gone Bad

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Community Note:
The record board is up, if you see a record up there you know you have broken, don't be ashamed to let a coach know and fix it!!

The Philadelphia Cow Share:
Click here to find out more information and let me know if you are interested. We could all share a grass fed cow!!! Post to comments.
Many people have arthritis and rheumatism; they get bum knees, a bum back. A lot of guys get a little pain in the toe or knee and then they won't exercise. Well gee, you have 640 muscles in your body. There may be a few exercises you can't do, but there are hundreds you can do!
-Jack LaLanne

Kara 199
Chris 197 (step ups)
Seth 281
Lindsey 201
Jim C 227
CC 195 (step ups)
Vinny 294
Tim G. 243
Patti 235 (step ups)
Steph V. 250
Gabe 227
Sara B. 261
Brian R. 245
Plentus 366
Nikki 293
Aimee 309
Megs 232
Olan 271
Rob Ph. 248
Dominic 342
Danny 330
Shoeless 227
Melinda 269
Mike T. 223
Denise 205
Jeff Hi 226
Todd 256
Mike F. 254
Jim B. 183
Miranda 260
Jerry 292
Kristen T. 258
Laura 340
Borden 208
Rob P. 311
Chris Bell 223
WW 223


Kim G. 168
Jessica 191
Fish 165 (ugly)
Dave M. 210
Donkey 258

Charles 220
Ken 197
Sheng-Ching 194
Karen 193
Kathleen 234
Gina 199
Rachael 185
Steve K 183 (65)
Pat 197 (65)
Pete T 184 (65)
Dianne 231 (35PP/45sdlhp)
Jenny 209 (25lbs 13" box)
Jen N 218


Aimee Lyons said...

A note on the COWSHARE and info from Jessica, the woman I have been communicating with:
"With a group like yours, it would be most economical to buy a whole cow packages into eighths to split between members of your group. An eighth will last a person or family about 6 months eating beef 2 lb per week. " A full Share divided into 8th's is about $280 per share....Something to think about!

JZuck said...

Sounds good to me! Can I have the face?

Tim G said...

I am definitely in for at least one share! I just got a new freezer last week, specifically for something like this. Thank you!

Nikki said...

I'd be interested in an 1/8.

I'm laughing at the 2 lbs/ week comment though... even solo I think I can do about 4 lbs per week :)

Kim G said...

I'm interested in going in. 1/8 works for me.

Anonymous said...

I would be interested in sharing, the only problem I might have is in storing....

Chris P. said...

For our new members who have never done this before, here is a neat reason why Fight Gone Bad has its name. Did I just say 'neat'? groovy


Melanie said...

Aimee, count me in for a share.

karen largent said...

I'm SO in for the cowshare. I was actually going to ask around the box if anyone wanted to share.

Aimee Lyons said...

so far we have one cow accounted for:
Aimee, JZ, Nikki, Mel, Karen, Dianne, Tim G., Kim G.

anyone for cow number #2?

Melinda said...

I'd be in for #2.

JB said...

Random that my buddy and I were talking yesterday afternoon about getting meat from Cowshare. So I'd be IN for two shares of a 2nd cow.

Jeff Hi said...

I did a quarter a couple years back and it lasted about a year. I'm sorry if I missed the information in an earlier post...what is the timing of this?

Cline said...

@Dianne - My concern is also about my small freezer. Want to split a 1/8th share?

My hope is that we somehow end up doing compound fractions as part of this.

Meighan said...

Is anyone interested in a new, in the box, never opened Jack Lalane power juicer. My Dad "had to have it" and its been sitting in the box, never opened.

Let me know if anyone wants it and I will bring it to the box.


Aimee Lyons said...

Jeff-She said she will be ordering cows this week for a delivery the end of February.

Aimee Lyons said...

Megs- I'll check out the juicer

Meighan said...

Aim, I'll bring it to 4:30. The man never opened the thing!! :)

Aimee Lyons said...

I ordered and paid for cow #1, if everyone who I listed could please bring a check made out to Aimee Lyons or cash for $280. I would greatly appreciate it.

Aimee, JZ, Nikki, Mel, Karen, Dianne, Tim G., Kim G.

Anonymous said...


Jason Lyons said...

Can I have the skin to make a rug or a pair of pants to go with my crown hoodie? Can we get a before and after picture of our cow? Can we name it and have a burger party to honor it's life?

Lindsey said...

Jason - Please don't name it!! I'll get attached. It'll be like eating a pet.

Meighan said...

You and the Crown Hoodie....did Aimee let you take that thing to the house?

Cate said...

9:30 results:

Kara 199
Chris 197 (step ups)
Seth 281
Lindsey 201
Jim C 227
CC 195 (step ups)

Steve K 183 (65)
Pat 197 (65)
Pete T 184 (65)
Dianne 231 (35PP/45sdlhp)
Jenny 209 (25lbs 13" box)

Happy Birthday Kara!!!! What a great way to start your day by rx-ing FGB. It's a good sign for the year to come. :-)

JB said...

Who's in for cow #2?

Aimee Lyons said...

Kara - Happy Birthday !!!

Yes, Cow #2, who's in? or do you three want to get a smaller version on of the big one???

Timothy G said...

Hi Aimee,
I just saw the purchase note. I will drop a check off tomorrow, or as soon as it's driveable if the weather is bad.

MelindaK said...


In for #2.


That number is sick! You amaze me!!
Great job!

donkey said...

i'd be up for the second cow.

karen largent said...

i think we should name the cow either "NOM" or "YUM". then we'd get less attached.

Dave said...

DC? What evs.

Jerry said...

I didn't see Conn's name on the results posted... I noticed because I was his counter and he kicked some ass with an all out effort... 228

Jess C. said...

Sign me up for 1/8 of cow #2, please!

Anonymous said...

@Cline- Yes, let's split the 1/8th! I'll make the check out and you can just reimburse me...and I hope you're good at fractions!

Jason Lyons said...

If you were in my class and have a DC, it is likely because a lot of the wall balls that I saw were not over the target line, hell, some were not even to the line. Rx does NOT mean just using the right weight, it means equally important respecting the proper range of motion. If I said get lower or get the ball over that line once to you and you counted that rep, you were only Damn Close (DC).

Do not chase the Rx. It will find you and if you really want it, find a counter willing to NOT count reps when they do not meet the standard. Let's hold each other accountable and make Rx mean something. I appluad those that gave it to themselves.

Jason Lyons said...

Anyone in Rx want to get bumped to DC?

1) was every hip open above the box
2) was every squat below parallel
3) was every wall ball above the line, not just at it
4) was every push press locked out with ears showing

things to think about....

Cline said...

@Dianne - sounds good. I plan on doing the Wed. 6:30 WOD. If you're not there, I'll leave a check for $140 at the desk (assuming that's cool with CF folks).

So put Dianne/Cline down for a share of cow #2, please.

Between the cow share, the Metro dash, and the Super Bowl pool, the front desk is slowly turning into a bank.

I was talking to a friend who's done a cow share (directly from a farm), and she said to make sure that they cut the steaks thick enough (1-1.5 inches). The ones she got were only about 1/2 inch thick.

Aimee Lyons said...

Cow update- Cline, I asked about the steaks (being cut thick) I'm awaiting a reply.

For the second Cow (not ordered)
It looks like there are 4 people so far
Jess, JB, JB's Friend, Donkey...There are smaller options if you can't find 4 more.

Cate said...

I'm in for cow #2