CFOT Results: Fight Gone Bad

A photo of Fight Gone Bad from a seminar at CFHQ in Santa Cruz


We got our second taste of Fight Gone Bad (FGB) this month yesterday.

The men's top three finishers remained unchanged. And two of the top three female finishers were the same as last time as well.

Most importantly, though, everyone (except yours truly!) either matched or exceeded their FGB performance from just 10 days ago! It was awesome to see such effort and output. That's what this whole month has been about: putting in the time and seeing results.

And once again, major props to Brandon and Tamara for showing us what's possible in FGB. Outstanding performances by both.

Top 3 Men:

Brandon 425
Daniel 370
Nabil 350

Top 3 Women:

Tamara 328
Candace 292
Beth 260


Enjoy the rest day.

Our final workout is perhaps the most fitting workout to end this throwdown on: Fran.

I can't wait to get it on, and I'm sure all of you already have the pre-Fran jitters going like I do.

And I can't wait to see Tamara's and Patrick Fran-fits.

The CFOT totals have been updated through our FGB workout.

CFOT Results: Split Jerk 1-1-1-1-1-1-1 Reps

Natalie Woolfolk locked out at the bottom of a split jerk


The first-place finishers for our split jerk workout (seven sets of singles) was never really in doubt, much like all of our other max effort workouts. Also like our other max effort workouts, the battle for second and third place was extremely tight.

Top 3 Men:

Connor 300#
JP 251#
Daniel 250.5#

Top 3 Women:

Tamara 160#
Dawn 100#
Beth 100#


We don't get to do split jerks very often so it was a fun change of pace. A lot of people got it down over the course of the workout and it was fun to watch people progress through this movement.

The CFOT totals have been updated through the split jerk workout.

CFOT Results: Helen

OPT getting his 6:59 Helen on at CrossFit HQ in Santa Cruz


Today we got treated to yet another CrossFit benchmark workout.

Helen is a classic; in fact it's one of the earliest benchmark workouts.

Helen is as follows:

3 rounds for time:

Run 400m
21 KB swings @ 1.5 pood (1 pood for women)
12 Pull-ups


Top 3 Men:

Mini 7:42
Nabil 8:24
Lau 8:44

Top 3 Women:

Tamara 9:38
Audra 10:32
Candace 10:46


It was great having so much fan support during the evening classes tonight. It's really turning into a collegiate-style atmosphere some of these nights and creates an ideal environment for awesome performances. So thank you to all who stuck around and cheered everyone on. It's much appreciated!

Tomorrow's WOD shifts back to the strength-speed end of the spectrum:

Split Jerk 1-1-1-1-1-1-1 reps.

As with other workouts of this set-and-rep scheme that have come up over the past month, we'll be basing workout results on the heaviest single rep you put up overhead, not on total volume.

The CFOT totals have been updated through today's workout, Helen.

CFOT Results: Barbara

A diagram of the start position and finish position of the pull-up, one of the four exercises of Barbara


Yesterday we got to experience, for better or for worse, Barbara:

5 rounds for time:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

* Rest 3 minutes between rounds

The objective was to minimize total work time. This workout looks all right on paper, but is no walk in the park.

The results below are preliminary, since there are a few other men and women who still have to do the workout who have a chance at getting into the top three.

Top 3 Men:

Steven 13:59
Patrick 17:20
Nabil 17:28

Top 3 Women:

Candace 20:09
Tamara 24:16
Audra 24:52


The CFOT totals have been updated through Barbara, but the totals may change.

Enjoy the rest day!

CFOT Results: 30 Muscle-Ups for Time

Nicole Carroll, of CFHQ, working the transition of the muscle-up


Yesterday's WOD was another CrossFit classic workout: 30 muscle-ups for time.

These single element days, much like yesterday's clean-and-jerk workout, are some of the most interesting workouts. They don't let you make up for any lack of skill in the element through running faster or working harder. You simply have it or you don't.

The men's division was another close race, and with a couple more heavy hitters still needing to make up the workout, the results are preliminary.

In the women's division, it was Candace and Tamara once again setting a great example of what is possible in CrossFit. The two of them were the only ones to do the workout as prescribed on the women's side.

And in case you're wondering, the results only counted as prescribed if your wrists were turned out for every single muscle-up.

Top 3 Men:

Mini 4:54
Daniel 6:45
Patrick 9:34

Top 2 Women:

Candace 15:03
Tamara 18:22


It's back to benchmark workouts again today, with Barbara (5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats) making an appearance this time.

The CFOT totals have been updated through the muscle-up workout.

CFOT Results: Clean-and-Jerk 1-1-1-1-1-1-1 Reps

Dimas performing some clean-and-jerk magic at the 1996 Olympic games


We had a great opportunity to hone our Olympic lifting skills with the clean-and-jerk workout we did yesterday.

This was a good one to do on the heels of the snatches we did a couple of weeks ago.

Top 3 Men:

Connor 275#
Daniel 232.8#
Steven 232.5#

Top 3 Women:

Tamara 185#
Candace 141.2#
Kirsten 108#


Today's workout is 30 muscle-ups for time.

The CFOT totals have been updated through the clean-and-jerk workout.

CFOT Results: Handstand Push-Up/L Pull-Up Ladder

Eva T holding a handstand down under


Today's WOD was a brutal couplet that combined handstand push-ups with L pull-ups.

The format was as follows:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups


This was a workout where just doing it as rx'd was a huge accomplishment (only 8 men and 1 woman did it as rx'd at CFO).

The men's race was fairly tight, but in the end, Daniel, our resident handstand push-up king, prevailed over Nabil and Steven.

On the women's side, it was a one-woman contest, with Candace finishing the workout as rx'd. Many other women were close and I saw a lot of breakthroughs, but Candace's ability to execute strict L pull-ups is a feat worthy of recognition.

Top 3 Men:

Daniel 11:25
Nabil 12:41
Steven 13:10

Top Woman:

Candace 47:48


Enjoy the rest day. There are only seven more workouts to go!

The CFOT totals have been updated through today's workout.

CFOT Results: 400m Repeats

Michael Johnson, possibly the greatest 400m sprinter of all time, in full stride


We got to experience some serious lactic acid in today's workout:

Four rounds for time:
Run 400 meters
Rest 2 minutes

This WOD was scored by lowest total run time.

Top 3 Men:

Brandon 4:30
Nabil 4:45
Mini 4:46

Top 3 Women:

Casey 5:26
Beth 5:57
Audra 6:06


Fortunately, our next WOD doesn't really require much lower body. It's a descending ladder of handstand push-ups coupled with an ascending ladder of L-pull-ups. Good times!

The CFOT totals have been updated through the 400m-repeat workout.

CFOT Results: Fight Gone Bad

A post-FGB photo from CFO's old-school days


The theme for today's Fight Gone Bad (FGB) contest was "no contest."

While everyone put out all they had and a ton of people got to experience FGB for the first time, the truth of the matter is that this was our first workout where the men's and women's best scores were head-and-shoulders above everyone else.

Brandon dominated the men's division with a score of 386. Meanwhile, Tamara came in at 6am this morning and threw down the hammer, putting together a score of 321.

Well done to all, but a big don of the cap to Brandon and Tamara for showing what's possible in this classic CrossFit workout.

Top 3 Men:

Brandon 386
Daniel 342
Nabil 340

Top 3 Women:

Tamara 321
Beth 238
Kirsten 217


We shift gears tomorrow and move into 400m repeats, so get the running shoes on!

The CFOT totals have been updated through today's workout, Fight Gone Bad.

CFOT Results: Nate

Nate was the most recent WOD to hit CFO.

Nate is as follows:

Max number of rounds in 20 minutes:

2 Muscle-ups
4 Handstand push-ups
8 KB swings @ 2 pood


Top 3 Men:

Daniel 17
Nabil 13
Patrick 11 + 1 muscle-up

Top 2 Women:

Candace 6 + 1 muscle-up
Tamara 5 + 2 muscle-ups

Hope you enjoyed the rest day 'cause we have a tough one in store for us tomorrow, as well as one of CrossFit's classic workouts: Fight Gone Bad!

The CFOT totals have been updated through through today.

CFOT Results: Nicole

Today's WOD was "Nicole":

Max rounds in 20 minutes:

Run 400m
Max Pull-ups

The workout is scored by the max number of pull-ups you're able to accumulate over the entire workout.

This workout was yet another close one on the men's side, with the top two finishers separated by only 5 reps.

On the women's side, Tamara looked to have it in the bag, but Candace walked the 400m course and made up for her slow 400m pace by busting out a couple of sets of 30 pull-ups, setting a CFO women's record.

Top 3 Men:

Mini 144
Lau 139
Brandon, Nabil, and Patrick 123

Top 3 Women:

Candace 101
Tamara 90
Audra 84


Tomorrow's WOD is "Nate" (max rounds in 20 minutes of 2 muscle-ups, 4 handstand push-ups, and 8 kb swings @ 2 pood).

We'll be using the highest standard for muscle-ups in order for them to qualify as prescribed in this workout; the hands need to be turned out at the bottom at the beginning of the rep for it to count.

The CFOT totals have been updated through today's workout.

CFOT Results: Snatch 1-1-1-1-1-1-1 Reps

Dimas snatching 180.5 kg (397 lbs)


We got to show off our skills in the snatch today. This lift proved to be quite challenging for many, which is to be expected. The Olympic lifts are our most technically complex barbell movements, and much of their value lies in the skill it takes to execute them, in addition to the huge carryover they have in other athletic endeavors.

Top 3 Men:

Connor 215#
Daniel 185#
JP 165#

Top 3 Women:

Tamara 135#
Candace 110#
Kirsten 78#


Please note that the men's results are preliminary, given that there are a few more heavy hitters making up the workout. So the CFOT point totals may change still.

For now, though, the CFOT totals have been updated through today's workout.

CFOT Results: Michael

On Thursday and Friday, we got to do Michael, which if memory serves, is the first fallen soldier workout, in memory of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

The workout is as follows:

Three rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups


This workout provided plenty of excitement on the men's side, which resulted in our first-ever dead heat. Our top two finishers, Brandon and Steven, took on each other head to head and finished at the exact same time: 17:20. Strong work by both!

The women's race was extremely competitive as well, with Beth and Audra posting sub-20 times, separated by about 30 seconds (19:12 vs. 19:47).

There were a number of strong showings by all involved, with nearly everyone setting a PR. I wouldn't exactly call Michael a fun workout, but it was a great experience to coach, that's for sure.

Top 3 Men:

Brandon & Steven 17:20
Mini 17:55
Patrick 18:13

Top 3 Women:

Beth 19:12
Audra 19:47
LB 20:54


Tomorrow's WOD is snatch 1-1-1-1-1-1-1 reps. We'll be scoring this based on the highest single snatch, not total volume throughout the workout.

The CFOT totals have been updated through today's workout.

CFOT Results: Tommy V

Today's WOD was a first time for CFOers: Tommy V. The workout was named for Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13.

Tommy V is as follows:

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents


This one was tough, but not nearly as tough as some of the fallen soldier workouts. In fact, our top two male finishers were done in less time than it took most to run the 5k yesterday.

Top 3 Men:

Patrick 20:45
Lau 24:23
Mini 26:45

Top 3 Women:

Casey 30:01
Candace 34:29
Tamara 54:34


The CFOT totals have been updated through today's workout, Tommy V.

Tomorrow's WOD:

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFOT Results: 5k Run

It was a blast having the evening classes do the 5k run at Lake Merritt.

Here are the top 3 finishers for each division.

Top 3 Men:

Brandon 18:16
Mini 19:58
Nabil 20:24

Top 3 Women:

Beth 22:43
Casey 23:40
Tamara 24:05



Tomorrow's WOD:

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Get ready for a real grip killer!


The CFOT totals have been updated through today's workout.

CFOT Results: Lynne

Scott Mendelson's 1,015-lb bench press


We did Lynne today, which is 5 rounds of max reps in bench press at bodyweight and pull-ups.

As many predicted, Daniel took home top honors in the men's division. Nabil, in his first time doing this workout, put up an impressive 194. Good stuff! Also warranting mention is Connor's first round of bench presses at 250#, knocking out 15 reps!

The women's division was a two-woman contest between Tamara and Candace, with Tamara edging out Candace for top honors. These two athletes hold the distinction of being the only women in CFO to do Lynne as rx'd to date.


Top 3 Men:

Daniel 204
Nabil 194
Patrick 183

Top 2 Women:

Tamara 114
Candace 112


I'm still crying over my 2-point loss to Patrick for third place. But all in all, it was great work by everyone, with a ton of PRs being hit by many.

The CFOT totals have been updated through today's workout.

Enjoy the rest day!

CFOT Results: Hang Squat Clean 7 x 3

Rezazadeh's 263.5 kg (580 lb) world record clean & jerk from the 2004 Olympic games


Today we got a taste of Olympic weightlifting with our hang squat clean workout.

There are still a few heavy hitters who will be making this workout up on Monday, but for now here are the top three finishers from each category (the poundage listed represents the single best 3-rep set for each competitor).

Top 3 Men:

Brandon 230#
JP 225#
Daniel & Nabil 205#

Top 3 Women:

Tamara 165#
Casey 110#
Kirsten 104#


Great work today, everyone!

The CFOT totals have been updated through today's workout (please note that the totals may change based on the results of a few competitors who have yet to go).


Tomorrow's WOD: "Lynne" (max # reps bench press @ bodyweight + pull-ups)

CFOT Results: Diane

Today's CFOT WOD was Diane, which is 21-15-9 reps of 225# deadlifts and handstand push-ups.

Daniel crushed this one, putting in a time of 3:08, leaving all others as also-rans.

The top 3 male Rx'd finishers:

Daniel 3:08
Steven 5:56
Loren 8:22


On the women's side, Candace was the only one from our ranks to do Diane as Rx'd, finishing the workout in 16:52. Well done, Candace!


Tomorrow's workout is hang squat cleans 7x3. We'll be scoring it based on the single best 3-rep set, not based on the total volume of all seven sets.

Anyone wanna handicap tomorrow's favorites?

Both the men's and women's CFOT counts have been updated.

Updated CFOT Scoreboard

We've updated the CFOT scoreboard as of today, March 6. You'll find the standings for men and women on the right side of the page.

Are there any trends you've noticed after the first 4 workouts? Do you see someone poised to make a move up or down the standings?

Post your thoughts on this first cycle of WODs to comments.

Welcome to the CFO Throwdown Blog!

Due to the overwhelming demand for CFO Throwdown results, as well as a need to give the trash-talkers an open forum, we've decided to create a CFO Throwdown blog.

We'll have updated CFOT scores for all participants tomorrow morning. In addition, we'll try and provide as much content (pictures and videos) of all the CFOT participants as possible.

So check back frequently and let the banter begin!

To get this whole thing started, let's have you post to comments your best guess for the first workout of the next three-day cycle.