Two Weeks to Go – FGB IV


Two Weeks to Go – FGB IV

Two weeks from today is Fight Gone Bad 4! Have you signed up yet? If not, go to and register for our team. There are scaled heats at this event, so you don't have to Rx. Don't be afraid to register if you can't handle the Rx weights. However, you must be able to perform the exercises correctly:

– Wall ball
– Push Press
– Sumo deadlift high pull
– Box jump
– Row

We will drive to Harbor City CrossFit for the event and then we can all enjoy lunch and a beer together after.

We will hold a final FGB practice next Saturday to make sure everyone has experienced the workout, performs exercises in the full range of motion, etc.


Workout of the Day
"Rob's Rest Day Chipper WOD"
50 wall ball (20#/14#)
40 hang power clean (95#/65#)
30 Kettlebell swings (35#/55#)
20 Knees to elbows
10 burpees
500 m row

7 Responses

  1. tara

    Wish I was going to be in town for this but Kristi, Chris and I will be in Tally cheering on the Noles. We will be thinking of you guys and will definitely have a beer in your honor.
    Food log for yesterday:
    Bacon, apple with almond butter
    Turkey breast, strawberries, and almonds
    Salad with olive oil and tomatoes
    Thanks for all the advice yesterday. I’m gonna keep doing the best I can and hopefully keep making progress. I felt good doing yesterdays WOD.
    Shelli, I have been doing CrossFit since the end of March. It’s the only gym program I’ve ever stuck with. I love that it’s something different everyday. Yes, you will see me on Tuesday. Who are you playing with?

  2. Johnathan

    Tara, here’s a very good Paleo Mojo Marinade for chicken, steak, and pork. Chris and I use it on the duck wrapped in bacon. I think you’ve had that.
    1 cup fresh squeezed orange juice
    1/2 cup fresh squeezed lime juice
    1/4 cup squeezed grapefruit juice
    5 oz yellow onion, 1/4″ diced
    2 tbl garlic, minced
    1/2 tsp cumin, ground
    1 tbl oregano, fresh, chopped
    1/2 tsp black pepper, ground
    1 tsp sea salt
    1 cup olive oil
    I think it’s all Paleo accept maybe the salt. Maybe Wendy can comment.

  3. Jonathan – that marinade looks great!
    Tara – Rob commented that you did really well on yesterday’s WOD and recovered quickly between rounds.
    Go Gators!

  4. Kristi

    Soooooo Wendy I was in the small gym at good old VBHS today and saw your name on the sign for the 1993 Conference and District Volleyball Champions. Way to go Baller 🙂