November 9, 2008
November 12, 2008


After some thinking, Tom settled on the HQ’s WOD for the class. The last time CFDC did FGB as rx’ed was back on March 24th.

FGB Blurb for the Newbies: FGB involves 5 stations, or exercises, for 3 rounds. A minute is spent at each station before you move onto the next station with a minute rest between rounds. The key here is score keeping. You score is the total reps completed and calories burned on the rower. While the workout is only about 17 minutes long, if you go hard enough it should be the toughest 17 minutes ever.

Three Rounds of:

Wall-ball, 20# ball (12# for ladies), 10 ft target
Sumo deadlift high-pull, 75# (55# for ladies)
Box Jump, 20″ box (24″ for class)
Push-press, 75# (55# for ladies)
Row (Calories)

I’ll post a detail chart of the results tonight, so be sure to check back here either tonight or tomorrow morning.

Doing the work:

What you should do after you finish FGB:

Fanning Ami? Erika is too kind!



  1. CFDC Maiko says:

    Gotta take a second and thank tuba steve for the great food last night! I was worried I was going to throw it all up after having done FGB. lol Seriously, if CFDC does a holiday thing Steve must cook the food!!!

    re: Workout: Recalculated my score and turns out it’s really 259 =( Still a PR.

    Compared to last time I sucked more on the SDHPs this time around. PP was about the same…Box Jumps were significantly lower since I did step ups. One day I’ll suck it up and go see the Dr. about my foot even though I know my insurance won’t cover anything we do. OH, and rowing? Jeez, the first round I got 14 cals and was like “something’s not right” ’cause I NEVER break 10 or 11. Dumb question, but will the damper setting affect the calories burned?

  2. CFDC Maiko says:

    ps – thanks Steve O. for the extra push during the workout! =D

    pss (or pps?) – I kinda look like a younger, more Asian (and athletic) version of my grandma in that pic. Wish she was still around so I could show her!

  3. Redviking1 says:

    Maiko, IO’ts great to hear that your Grandma was just as into Kettlebell high pulls as you. 🙂
    Great score !!!

  4. CFDC Maiko says:

    LOL Thanks!!! That would have been awesome if she did wield around KBs! But she was a tough cookie without them 😉