Friday, August 27, 2010

Fight Gone Bad V

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 clock does not stop between exercises. On call of “rotate,” you have to move to next station immediately for good score - no rest! One point is given for each rep, except on the rower where each calorie is 1 point. The goal is to get the highest score possible. You've got to focus on what you're good at and give yourself a minimum goal for the movements that will be tougher.

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.

CrossFit Central and other Austin CrossFit Affiliates are teaming up to hold this year's Austin-Area Fight Gone Bad 5 on Saturday, September 25, from 8:00 - 11:00 am, at Westlake High School. Come out and participate or cheer us on! CrossFit is definitely a spectator sport!

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:

Want More FGB?! Check out Mel's experience from last year, "Fight Gone Bad: A Story in Photos", and Lyssa's experience with a vairation of the workout, adapted to her new surroundings, "Fight (Football/Skiier) Gone Bad". Lyssa scored 333 at last year's FGB IV workout (she's a bad-ass!)

1 comment:

  1. Thanks for the love, Tigger!! Wish I could be in Austin to cheer you on, but I'll be virtually cheering! :-)