That’s right, CFMC fans, today is “Fight Gone Bad” day. Surprise!! Ok, I know you’re not surprised – either because it’s no secret that I love FGB or because I’ve been telling everyone all week that we were going to do this today – but regardless of how you feel about it, get ready for some hard work and lots of fun.
Here’s how it works: There are 5 movements in this WOD, and you have exactly 1 minute to perform as many valid reps of that movement as possible before moving on immediately to the next one. After you’ve done all 5 movements you get a one minute rest, then you do it all again, rest one minute, and then do it one more time (for a total of three rounds).
So why do I love this WOD so much? Well, there are lots of reasons, but the biggest one is because of the energy in the room while the clock is running. See, before the workout starts you get a partner who will follow you around counting (and recording) your reps for you. The scoresheets are handed out, everyone (and their scorekeepers) get to their assigned starting points, the music is cranked up, and then 3-2-1-GO!
During the workout your scorekeeper begins to transform into a coach and cheerleader, trying to push you to work harder and do more reps. They start yelling (to be heard over the blaring music), and then all the other scorekeepers start yelling at THEIR athletes (to be heard over the blaring music AND your yelling), and the result is pure excitement and energy. The athletes are pushing themselves to their limits to appease that monster screaming at them, the scorekeepers are pushing their athletes WAY out of their comfort zone, and the effect is like watching your favorite team come from behind to win the world championship – except that there are 10 teams playing at once and everyone is winning!
It’s CrossFit at its best: athletes pushing themselves as hard as they possibly can, scorekeepers screaming and cheering the whole time, people helping people shatter previously held beliefs about their abilities, and everyone having another amazing day at the gym.
It’s pretty cool, and if you have half as much fun as I do then you’ll understand why I love it so much.
Show up ready to:
- give more effort than ever before
- cheer your partner on to greatness
- do one more rep than you think you can
- help your partner do two more reps than they think they can
“Fight Gone Bad”
3 rounds, 5 minutes per round, 1 minute at each of 5 stations, 1 minute rest between rounds. The goal is to perform as many valid reps at each station as possible. Reps are counted by a partner and then totaled at the end.
The stations are:
- Wallball Shots
- Sumo Deadlift High Pull (75/53)
- Box Jumps
- Push Press (75/53)
- Row (for calories)
Ask yourself if you gave everything you had. Be honest with your answer.