In 4 weeks from tomorrow, I will be taking on Fight Gone Bad - the legendary CrossFit workout. In this workout, you have 1 minute per station with 5 stations total per round. There are 3 rounds and you get 1 minute rest between rounds. Looks like this:
- Wall-ball: 20 pound ball (14# for women), 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 (55#) pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 (55#) pounds (Reps)
- Row: calories (Calories)
The Fight Gone Bad competition is a nationwide event held each year that raises money for the Wounded Warrior Project and CrossFit Foundation, and Livestrong. Learn more and help me raise funds for these three wonderful charities here.
I've never done a complete 3-round FGB workout - but have done 2 rds in class. I found that I achieved the highest number of points (reps) on the wall-ball and SDHP (in the 30s). My row yielded about 12-15 calories, which is pretty standard. Box jumps were tough, but mostly b/c I was having to "re-set" in between jumps rather than just bouncing. And, push press was tough after 15 reps - the weight is heavy enough to burn you out. My class score was185 last time we did it in the spring.
I'm strategizing for how to pull off a score of 300 at the competition on 9/25. Coach JDP helped me out with the "bounce-bounce" this morning for box jumps. I have a training plan for how to get efficient at doing 25-30 unbroken. I will need to shoot for that if I want to get 300 total! I should look like this come competition day: