Fight Gone Bad (Fri 5/14/10)

DTR_3039 NO NOON CLASS TODAY!!

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.


Buy-In:

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

WOD:

“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)

Cash-Out:

Ask yourself if you gave everything you had. Be honest with your answer.

  • Jackson

    What about the post work out recovery drink of choice?

  • fisher

    what kind of scores did every one have last time?

  • left over corona

    hey there Jackson. I guess Tai figured that tradition was established already. BRING EM’

  • Jackson

    Got ya. So what is the drink of choice for today then?

  • Tai

    Kool-Aid. Straight, no chaser.

  • dan lau

    wowow! awesome FGB blog Tai! Even I’m excited way over from the west coast! Wish I was hitting it with you and your crew today.
    Good luck and kick some ass CFMC!

    Danny
    CrossFit Sun
    Aka Captain aka Mike Lau’s cousin 🙂

  • Jackson

    Kool-aid? Maybe if there’s a gallon of Captain mixed in it

  • Eric Herik

    Tai. Where’s mondays’s WOD? I expect it no later than 6pm today! After a 37 point increase on FGB from Jan, I expect to be blowing past Brett an jackson’s scores sometime by mid-Sep. You heard it here first. (just don’t quote me on this nonsense.)

  • Tai

    Eric – great job on your PR in FGB! And in response to your demand that I post the WOD on YOUR time schedule, I can’t wait to see you on Monday…

  • wowow! awesome FGB blog Tai! Even I’m excited way over from the west coast! Wish I was hitting it with you and your crew today.
    Good luck and kick some ass CFMC!

    Danny
    CrossFit Sun
    Aka Captain aka Mike Lau’s cousin 🙂

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