Fight Gone Bad, Terrible, Rotten, …

April 9, 2011 · Filed Under fight gone bad, work out of the day · Comment 

…but lovely.

Yup. Nailed Fight Gone Bad this morning with my boy Vic’tah “The Mad Mexican” Zamudio.

First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action.

Fight Gone Bad

3 Rounds of 1 minute each of the following movements:

  • Wall balls - 20lbs
  • Sumo deadlift high-pulls - 75lbs
  • Box jumps 20-inch box (I think V made us do 24″)
  • Push press - 75lbs
  • Row - for calories
    • no rower in my home gym, sub’d burpess, counted reps.

Victor: 212

Christian: 237

While its not a true FGB without the rower, the burpees made it much harder in my opinion, but I hate burpees.

Fight Gone Bad Explained

Coach Glassman explains the concepts behind this workout

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Fight Gone Bad – Went Well

September 27, 2008 · Filed Under crossfit metro blog, work out of the day · Comment 

Christian Griffith of  CrossFit Metro and Jason Tanner of CrossFit Norcross united for the Nationwide Fight Gone Bad workout. This was Jason’s first attempt at Fight Gone Bad as RX’d and he did great with a 226.

Christian, your humble narrator, improved on his 226 from the FGB Atlanta Affiliate Challenge with a 266.

Fight Gone Bad workout consists of three rounds of:

  • 1 minute wall ball (20 lb ball)
  • 1 minute deadlift high-pull
  • 1 minute 20 inch box jumps
  • 1 minute push press
  • 1 minute rowing machine

No rest between movements – 1 minute rest between rounds.

Lastly, the 2009 CrossFit Games has been announced – Check it out!

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Fight Went Bad

August 20, 2008 · Filed Under work out of the day · Comment 

I sure am glad I chose to do a sample Fight Gone Bad before the affiliate competition. Sheesh – kicked my ass!

Fight Went Bad – WOD scaled due to fatigue

Three rounds of:

  • 1 minute wall ball (15lbs – heaviest I have right now – 20 rx’d)
  • 1 minute sumo deadlift high pull
  • 1 minute box jumps (20 inch)
  • 1 minute push press
  • 1 minute rowing machine

No rest between exercises – 1:00 rest between rounds

Christian says, “Day’ym — yet another CrossFit workout that appears semi-easy on paper, but waxes you before you’re halfway through it. I never learn. Nothing is easy.”

“Need more work…”

UPDATE: Doh! I just realized I went too heavy on the push presses and high pulls. I was using 95 lbs, but standard Class A Men’s weight is 75 lbs – maybe that would’ve helped, but I doubt it.

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