“FIGHT GONE BAD”
Complete 3 rounds of:
- Wall ball (20/14# to 10/9′)
- Sumo deadlift high pull (75/55#)
- Box jump (20/16″)
- Push Press (75/55#)
- Row (for calories)
WOD Notes: You will spend 1 minute at each station, and get a 1 minute break between rounds. Your score is the total number of reps completed (or calories on the rower). Everyone will complete the movements in the order above, but not everyone will start from the top. This is one of the most infamous CrossFit benchmarks… so come ready to work hard!! Compare to 110917.
Community Notes: Happy birthday to the founding father of ICA… the “one arm Isabel guy”… the devious mind behind ICA’s hardest workouts… the man who inspires us with his power clean and Fran time… who gives his heart and soul to our gym… and keeps our floors clean too!
John you are absolutely one of a kind. You are an incredibly hard worker, and you have more passion than anyone I know. You coach us, motivate us, and make us smile every day. I don’t know how I got so lucky to get to stand by your side through this crazy ride and life we’ve built! I can’t imagine opening a gym, running a house, or raising a family with anyone but you! Happy 27th birthday from me and the entire ICA family. I love you!
This Post Has 54 Comments
Happy Birthday John!!!
Happy Birthday John!
Happy Birthday, John!!! Hope you have an awesome day!
Happy Birthday John!!
Happy birthday, John!! Enjoy the nice weather!!
Happy Birthday John!
Happy Birthday John! You are such a great coach as well as an awesome guy! Your enthusiasm is always contagious-even when its 6 in the morning!! Thanks for always pushing us to do our best with a huge grin on your face 🙂
Oh dang, here come the tears! Good thing I live alone…
John, couldn’t agree more with what your wife and mother of your son said! You pour so much passion into that gym and you are such a genuine mentor…and a better friend.
Happy birthday and may you have a delicious home cooked meal of something you killed, preferably with your hands or a sharpened stick…prepared by Nikki.
Cheers!
Happy Birthday John!
Happy birthday John!!
Happy Birthday buddy! I would bring in some more breakfast stout to celebrate but I am all out. Now we will have to wait until winter 2013 to enjoy some more. See ya tomorrow morning!
Happy birthday John! Thanks for always pushing me to do better.
John, Happy Birthday buddy! Your a great coach and motivator! I am glad you decided to open ICA. Without it, I would probably be doing the same old routine lifting. Thanks for pushing us and telling us to “get on that bar”!
Happy birthday John!!!
Happy Birthday, John! Burpee week continues!
John – You are a stellar person and coach and I wish you a happy birthday! Thank you so much for inspiring me to be way more than I ever thought I could be in this sport! Enjoy your day!
The Chamberlains would like to wish you a Happy Birthday John!!! Thanks to you, I now know the joys of lifting heavy and more recently, roofing. Ahahaha!
Your not only an excellent coach, you’re a great person.
Thanks again for making ICA more and more like home.
Great pics .
Happy birthday John !
: )
Happy Birthday John!
Happy Birthday John! I can think of a few better presents than Fight Gone Bad though.
Happy Birthday!!! I hope it is wonderful 🙂 Thanks for being a great coach and person.
Happy 27th birthday John!
Happy birthday, John. Have a good one!
happy birthday john! not only do you inspire because of your freakish strength but because of your passion for crossfit and commitment to your athletes. i have always been amazed and encouraged by your ability to dig deep and pour just about everything into any given workout but its your ability to have fun and spread that excitement that i admire the most.
at the end of the day thats all that matters.
Happy Birthday John! Hope you have a great day.
Happy birthday John! Enjoy your day!
John, happy birthday! I think it’s obvious the impact you have on each of our lives. You’re an amazing coach and overall great guy. Thanks for going above and beyond for all of us and thanks for being a great friend!!
The Beast and I wish you a Happy Birthday! Enjoy your day.
Happy Birthday John!
Happy Birthday John! Now I know why I was doing all those burpees this morning!
27? Damn I’d love to go back in time a little! Even then, not sure I could keep up with ya brother! You’re a beast!! Glad to have met you and proud to be a part of the incredibly addictive gym you’ve created at ICA. To a great coach and an inspirational leader…Happy Freakin Birthday brother!!
Happy Birthday John!! Wishing you all the best in the year to come.
🙂
Results:
6:15
Mickey 215 (DCWB)
Jenn 255 Rx
Phil K. 209 Rx
Anna 264 Scale
Nick V. 192 Rx
Jacki 237 Rx
Sara R. 240 Rx
Paul 232 Scale
9:30
Melissa 249 Scale
Lindsey W. 255 Scale
Tanner 317 Rx
Alan 256 Scale
Jess 223 Rx
Moira 300 Scale
Ron 205 Rx
Ginger 187 Scale
Mary Jean 256 Scale
FGB is one heck of a way to start the day. Thanks to all for the birthday well wishes, ICA has become so much a part of my life and has offered me the best job in the world due to the community that has evolved here!
Can’t wait to tackle Fight Gone Bad tomorrow!!! I have always wanted to do this WOD!!!
I think I’m still recovering from this morning. Love the pic from the 9:30 class, felt the same way after the craziness.
Happy birthday John. Like everyone has been mentioning I really appreciate your enthusiasm. It makes running myself into physical exhaustion much more enjoyable.
John- thank God your only 27.. I couldn’t do one more burpee, not to mention, after 3 months in I thought I was way past the puking phase…this workout killed me! but I’ll still be back for more 🙂
Happy birthday John! It’s been a pleasure getting to know you at ICA — you are a great coach and a wonderful, extraordinary guy. Both you and Nikki have helped me a great deal these past few months and I really appreciate it. Hope you have an awesome day today!
Happy Birthday John!
I was trying to get out of work early today to make the 5pm class, but I couldn’t make it work. I definitely want to try this one next time it comes around!
Happy birthday John! Hope you have a great day
4:00
Kev 314 (PR! 300+) rx
Craig 353 rx
korba 300 rx
Garrett 324 rx
kerri 222 scale
stuart 131 rx
tom s. 191 rx
jackie 326 scale
T 282 rx
5:00
Jerry 175 scale
Natalie 168 rx
Kim H 239rx
Nadine 245 scale
Filchner 245 rx
Anthony 170 scale
Sabol 263rx
B 276rx
Killa 332rx (Likes wallballs and mint choco chip ice cream. also her hero is Kevin)
6:00
Sajan 211 rx (depth on wallballs)
Sarge 236 scale (damn you, you handsome devil)
Emily L. 225 rx
Levy 281 rx (depth on wallballs)
Sidlo 252 rx
Peggy 221 scale
Fili 215 rx
Pete 153 (?) scale
7pm
Justin 231 Rx
Melinda 242 Scale
Rachael 237 Scale
Rick 240 Rx
Ernesto
Laurie 226 Scale
Dan F 220 Rx (fight gone DEAD!)
Maggie 241 Scale
Mel 199 Scale
Sandra 203 Scale
Rey 314 Rx
Nick A 229 Rx
Ernesto 201
Phil 308 Rx
Haha! Thanks, Mark. That is good stuff.
Happy birthday John!! Enjoy it!
Happy Birthday!!!! Now that you are all growns up it’s time to grow a mustache. Hope you had an awesome day.
Happy Birthday my man! Enjoy.
that ain’t right Kehl, that ain’t right
Happy Birthday from the OG
Can’t really say more than what has already been said in the last 40 or so posts, and that’s saying a lot. The proof of your abilities as a coach is in the numbers.
Barb 202 PR Rx
Scott 253 PR Rx
Happy Birthday John!!!
Happy Birthday John!
Sarge- I thought Laurie, Mel and I did Rx- 55, right? With the blue guy? Did I screw up?
Happy Birthday John!!!!
aw, so cute! happy birthday John!
Happy birthday John!