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

www.youtube.com/watch?v=DC19O4cgvp4

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!

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.