Fitness - Fight Gone Bad!!! - 9/11

Well, here it is. One of the most gnarly benchmark CrossFit workouts. Fight gone bad is as much a test of mental strength as it is of physical strength. You just have to believe that you can do anything for 60 seconds and know that the pain/suffering and that pit in your chest will be over soon.

"Fight Gone Bad" is 3 rounds of 5 exercises. Each round lasting 5 minutes and each exercise performed for 1 minute. At the end of the 5 minute round, a 1 minute break is given and at the end of this break, the next 5 minute round begins. The clock continues to run between exercises and it is the job of the exerciser to get quickly to the next station at the end of each minute. At the completion of round 3, all the reps completed and the amount of calories burned on the rower, are added up for one total score. (Thanks for the great description Brad)

The exercises are:
Wall ball - 20#/10ft
SDHP (Sumo Dead lift High Pulls) - 75#
Box jumps - 20"
Push press - 75#
Row (for calories)

Score: 343!!!
Calories burned (WOD only): 589

I'm extremely happy with my performance on this WOD. Last time I did FGB my score was only 289. This is a HUGE improvement on that score. I felt like my endurance was top notch and my strength had improved dramatically. I had to take way fewer breaks and they were much shorter as well.

Words cannot do justice to how intense this workout is. As I said earlier it's a mental fight. You have to try to push trough the pain, dig in and keep cranking out reps.

I said a few weeks ago when we did an abbreviated version of this WOD that my goal for the next time I did FGB was 350. I was pretty much dead on with that estimate. I just barely missed my goal but am not upset at all. I pushed myself to the limit today and not sure if I could have completed a combined 7 more reps.

I'm going to see if I can try to beat today's score in 2 weeks when we have the actual FGB competition on September 26th. My goal for the next time we do FGB after the 26th is 380 or above.

This is just a testament to how well CrossFit works. A few months ago I was gasping for breath with my hands on my knees through FGB. My level of fitness just keeps rising. Needless to say, I'm very pleased with my the work I did this morning.