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WOD

“Fight Gone Bad!”

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo Deadlift High Pull #75 #55

Box Jump #20

Push Press

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

10 Comments
  1. Kevin Reply
    I'm in on the Paleo Challenge. I couldn't get to the box yesterday.
  2. carl Reply
    Heat #1. honored to participate in FGB6 with you today. thanks for the inspiration.
  3. Barry Reply
    Greta score professor. I just wish I could have seen it, I was blinded by sweat and pain. Welcome to day one of the challenge everyone. Don't forget to do your pushups.
  4. Margo Reply
    You know where it says "Rule of 5 Bonus Points" Does that mean you can only get a total of 5 bonus points a day? And does last night's sleep count for today? Or do we start from tonight's sleep?
  5. Greg P Reply
    Baked 1.5 pounds of bacon this afternoon. (What should that last me? 3...maybe 4 hours?) I noticed a local Farmer's Market around the block from me on the way home, and being inspired by Barry, I stopped by and grabbed a few things. An entire large bag of veggies cost me $17. Nice! Trying to expand my vegetable repertoire a bit, I grabbed a large eggplant and a bundle of parsnips. I have never cooked either (not sure if I have ever even eaten a parsnip!?). Someone tell me how to cook these things! At the market I also grabbed broccoli, sweet potatoes, string beans, two large bell peppers, cherry tomatoes, and a bundle of hot peppers. Hot peppers are another item I have never cooked with before, so fell free to keep the recipe ideas/cook instructions coming! Following Dictator Foodie's (aka Barry) orders, I did not pick up any fruit, other than some berries, which I refuse to give up without a fight. I will be placing a large order within the next week for some quality grass-fed meat, but in the meantime, I picked up some lamb chops, steak, and organic chicken breast over at A&P. Helped myself to three dozen eggs (and some more bacon...duh) while I was there, and then called it a day. OK. I have no idea why I just shared every detail of today's food extravaganza with you all. A little weird. Oops.
  6. hamilton Reply
    Margo, Sleep starts tonight. As for the "Rule of 5" bonus points. This is just a title because it involves 5 meals within 5 hours. It was anything less then 5 meals a day you had to subtract a point but I felt that 4 was more then enough meals in one day especially if your doing paleo. But I also think 5 is better no matter what. Ignore the title and any other title and just focus on what you can receive points for. And don't forget your push-ups.
  7. Matthew Reply
    How many pushups each day?
  8. hamilton Reply
    10 everyday for the first week
  9. Barry Reply
    Matthew - 10 push ups a day (chest to deck, full lock out at the top, this is about mastering the push up) every day for the first week. 20 the second week, 30 the third and so on. You will be amazed at how strong you get. For those that are doing modified push ups, I can't wait to hear about all those who got their first strict one by the time this is over. Greg - that is good day my friend. I loved the post so feel free to do it again next week. As far as cooking. The hot peppers I assume can be used like regular peppers or in addition to in a recipe joust use the amount that goes with how much heat you can take. The eggplant you can do tons of stuff with. Anything you do with squash, you can do with eggplant. I enjoy eggplant in all kinds of ways, but it is easy just to cut and grill. A little olive oil sat and pepper and throw them on. Another thing to do is stuff them. Cut it in half, hollow out the middle cutting up the meat into cubes. Sauté the cubes how you like, then make a meat mixture how you like. Tomatoes, onions sauce, th possibilities are limitless. Add the eggplant to the mix, then fill the shells and bake. Solid meal. Throw some bacon in the mix. I just got hungry. I will do this once our stove gets replaced and post how I did it. Let us know what you do. Happy cooking!
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