Fight Gone Bad

Tonight I showed up at CrossFit and three or four guys were working out with Scott as their coach. He was holding a clipboard and pen, and was carefully looking at his stopwatch. They were doing Fight Gone Bad. One guy was struggling with his last round of push-presses. He’s a really tough guy who always comes in and climbs the rope without using his feet, so seeing him in pain made me nervous! But I was psyched to do this workout, as I never had done it yet, and I like its name. (Something to do with UFC fights having five-minute rounds. But there’s no fighting in this workout, except fighting the urge to go lie down.)
The way it works is you do five exercises NONSTOP for one minute each. The coach calls time, you call out your reps, and you instantly move to the next station without a rest. When you get through a minute of all five, you get a minute rest and then start over. We went through this three times. The exercises are:
Row for calories
Wall-ball – 20 pound ball, 8-ft target (I used a 12-pound ball)
Deadlift high-pull 75 pounds (I used a 53-pound kettlebell)
Box Jump – 20” box (jump up, step down, jump up, step down, etc)
Push-press 75 pounds (I used 55 pounds)
I found the push-presses to be the hardest. By the time I got to them for the first time, I was already shot from everything else. Overall, this workout is particularly brutal because you’re really under pressure not to take breaks. All of our workouts are designed to be really hard, but it’s rare a coach will prod you to keep going when you’re gasping and leaning your hands on your knees. In Fight Gone Bad you have to wait for your break. Still, I slowed down and took short breaks in some of the exercises.
Some of my scores were: rowing, 17, 15, 13 calories; wall-ball, 25, 19, 17 I think; high-pull deadlift, maybe 19, 16, 12; box jump, I forget completely; push-press, I forget also. Anyway, my total score was 254. I was surprised and happy with that, having assumed I’d score 150 or something. (Maybe Scott made a math mistake?) The guy who worked out with me, Justin, scored 301! He’s tough.
Fight Gone Bad video (Real Media; big file; good video though) and description

2 thoughts on “Fight Gone Bad”

  1. Thanks Chris. I think it’s way more fun to work out at the gym with other people than it would be to do the WOD on my own at home, even if I had the space and gear. That’s probably why they sound more interesting than the workouts as posted on the CF site.

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