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Fight Gone Bad, Round 2

Oh Fight Gone Bad, we meet again.

Why do you always do this to me?

Fight Gone Bad is a benchmark CrossFit workout that consists of three rounds of five stations, one minute at each station and a one minute break between each round. So total, it’s a 17 minute workout. That doesn’t sound so bad right? Wrong. Fight Gone Bad challenges your endurance like nothing else. It’s 17 minutes spent with your heart racing, lungs burning and entire body shaking.

The workout was designed after the mixed martial arts time domain of five minutes on, one minute recovery. It got it’s name when a professional MMA fighter remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

Here are the five stations:

  1. Wall-ball: 20 pound ball, 10 ft target (14 lbs for women)
  2. Sumo deadlift high-pull: 75 pounds (55 lbs for women)
  3. Box Jump: 20″ box
  4. Push-press: 75 pounds (55 lbs for women)
  5. Row: calories

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.

Fight Gone Bad was our prescribed workout on Friday. The first time I did this workout was back in May. I was still relatively new to CrossFit and my score was 220. I was very interested to see how it would go for me the second time around. The great thing about benchmark WODs is that they allow you to see your progress because they are always exactly the same.

I was feeling pretty good going in…well as good as I could knowing the pain that was waiting for me in just a few short minutes. I set up a 55 pound bar to do the workout “as prescribed.”

And we’re off! I started on wall balls. I think this is where I have improved the most. I was able to consistently get the highest number of reps at this station.

The second station was sumo deadlift high pulls. I struggle most with these. First, they are just hard. Especially after the first round. Second, they bother my hip a lot. I took it easy on these and just accepted that it wasn’t going to be my strongest station.

Next up, box jumps. I felt good during the box jumps and was able to go “on” the whole minute without taking breaks.

Push press. I broke this into sets of 5 or 10 and it wasn’t too bad. This is one of the easier CrossFit movements for me. Being able to use your legs to push overhead makes all the difference in the world.

And finally, rowing.Ugh, ugh, ugh. I basically felt like I was going to pass out and fall off the rower by the time I got to station five and started rowing. It is just really not my strong suit but I was able to power through knowing that recovery or the end would come after the row. This was by far my lowest score each round.

Three rounds of all of that and I was done! I kept score as I went and was thrilled to total up my reps and find that I had increased 28 points from the last time I did Fight Gone Bad! Pretty awesome! Just to give you some reference, my friend and fellow coach Lauren is working on hitting 300 which I cannot even fathom! I definitely still have room for growth and improvement but I’m really happy with the strength and endurance gains that I have made.

A HUGE thanks to my fellow CrossFitters for pushing me through and to my coach for repeatedly yelling, “JEN – GET BACK ON THE BAR” to me! :) This is one of those workouts you definitely can’t do alone. You need the energy of everyone else to keep going.

My lungs physically burned for 30 minutes after the workout and I had the “Fran cough” for hours. Sushi, wine and TV time helped that immensely.

Hope y’all had a great weekend!

{ 13 comments… add one }

  • Lisa January 20, 2013, 3:01 pm

    Gosh that workout looks rough. It’s definitely easier to complete a workout to the best of your ability when you have people cheering you on. I like those prescribed workout so that you can see how much you’ve progressed, so fun! Hope you enjoyed the rest of your weekend:)

  • Georgina January 20, 2013, 4:08 pm

    Awesome work!! Fight gone bad is a tough one alright :D

  • Carrie @ Fitness and Frozen Grapes January 20, 2013, 4:39 pm

    Wow, talk about progress–nice job, Jen! I did my first CrossFit workout last week, and I really liked the box jumps in a strange way; I used to do them all the time for basketball, so it was like a blast from the past. :)

  • She Rocks Fitness January 20, 2013, 6:22 pm

    Get it GIIIIRRRRLLLL! Looks like a killer workout and hope you enjoyed the rest of your weekend! :)

  • Susan January 20, 2013, 10:17 pm

    what kind of sneakers are you wearing?

  • Addy @ Six-Kick Switch January 20, 2013, 11:39 pm

    You are so intense! That looks like a crazy hard workout — I cannot fathom doing it, especially with the piece of pie I just ate :) Great job improving your benchmarks, it’s always nice to see that progress!

  • Sierra @ Posh Meets Pavement January 21, 2013, 8:35 am

    Don’t you get REALLY encouraged to see your progress? I also 100% agree with being able to use your legs in the push press. The movements with kettlebells really helped me to see the power in my legs with lifts and get the movements down in the crossfit lifts.

    I am not doing Crossfit now, but seeing posts like this is making me miss it. Great job on your improvement!

  • gm @ GMRuns January 21, 2013, 12:52 pm

    Awesome post! I love how you broke it down into each different exercise. and you kicked BIG butt! Awesome job lady!! Makes me want to go balls out and see what my score is (although my goal of RXing filthy 50 under 30:00 still hangs over my head ;) )

  • Katherine January 21, 2013, 1:52 pm
  • Rachel January 21, 2013, 2:14 pm

    Great job, Jen :) Way to knock it out of the park! You look at the workout and you think, “It’s just one minute of each movement. I can handle going all-out for one minute.” Little do you know just how long of a minute it is when you’re doing max effort wall balls and push presses. I could do box jumps all day long but push presses are difficult for me, and 55# is pretty heavy. You should be proud that you increased your score by 28– that’s awesome progress :)

  • Joanna January 25, 2013, 11:25 am

    The cough!! Wow this just blew my mind! I have really only experienced it after tabata rowing or row sprints but I am glad to know what is happening!!

  • Cristina April 1, 2013, 12:48 pm

    I know this is an older post but I just did FGB for the first time today (Been CrossFitting for 3 weeks now) – this was this first WOD I’ve been able to Rx! However, my box had the women’s Rx weight listed at 45# for some reason, so maybe I didn’t Rx it after all! Haha. I scored 167, and after looking at your numbers here it is very clear I need to work on my wall balls! I think my highest rep count for those was only 13. Also I recovered fairly quickly after it was over, which makes me think I didn’t push myself hard enough. Anyways I am loving your CrossFit posts even more now that I actually do it! Looking forward to more :)

  • Lauren April 18, 2013, 3:19 pm

    I also did my first FGB today and loved it. I’m 3 weeks in as well, so I scaled down quite a bit. I was happy to get 232 reps, but that makes me realize that I probably could have managed more weight. Next time. Also, I’m stoked to see that I’m not the only one who ends up with wine and a movie after a workout!

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