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!

This was CrossFit Metro’s first CrossFit affiliate event and I had a blast. Granted my Fight Gone Bad score was nothing to brag about at 226, but seeing as how I am still recovering from a nasty 100-mile mountain trail race, I’m just happy I was able to get through it – and have fun throughout the workout.

CrossFit North Fulton did a great job hosting the event.

CrossFit RX has a link with various Fight Gone Bad photo galleries from the event.

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.

Fight Gone Bad – September 27, 2008

The Fight Gone Bad workout consists of five exercises, performed for one minute each, with one-minute breaks given after all exercises have been completed. This grueling five-station rotation is then repeated three times per person.

Join our team – and do the Fight Gone Bad workout with us!

All money raised from the program goes directly to the Prostate Cancer Foundation.

• The CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:
  1. Wall-ball, 8 ft target (Reps)
  2. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)
• To compete in the workout, all participants must complete each of the following:
  1. Register with their local CrossFit Affiliate Center by Wednesday, September 24, 2008
  2. Register with Athletes for a Cure at http://athletes.kintera.org/crossfit08 by Wednesday, September 24, 2008
  3. Raise $150 or more in pledges by 5 pm PDT on Saturday, September 27, 2008
  4. All donations counting toward the awards must be received by 5 pm PDT September 29, 2008.
• The four divisions are:
  1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
  2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
  3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
  4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

Atlanta Area Affiliates Fight Gone Bad | A Warmup

September 13, 2008, two weeks before the official Fight Gone Bad, CrossFit North Fulton will be hosting an Atlanta affiliates challenge for Fight Gone Bad. Cost for participation in this local CrossFit event is $15.00.

• Sign up on Active.com

The date is September 13th at 9:00am and CrossFit North Fulton will be the host.  The workout will be Fight Gone Bad.  This is a great way for your athletes to prepare for the third Fight Gone Bad on September 27th!  As we discussed in our meeting there will be a charge from now on to compete.  The cost is $15.00.