Fight Gone Bad

by Jen on May 12, 2012

Uh…I’m kind of gross right now. I am sitting on the couch unshowered after nearly dying at a CrossFit event this afternoon. I came home with intentions of showering and then started cleaning and baking and lost motivation. Now I’m too tired to do anything.

Lots to fill you in on. Last night I went out to NoDa Brewery with a big group from work to celebrate on of our coach’s birthdays.

I’ve had NoDa Brewery’s beers in local restaurants but this was my first time visiting the brewery. They have a great selection of different styles of beer.

I went with the Ghost Hop White IPA. It’s kind of a hybrid hefeweizen/IPA. Lighter than your typical IPA but still with the hoppy flavor.

Dinner courtesy of the Maki Taco truck. Steak and crab tacos.

I was up early this morning and eating a bowl of oatmeal in preparation for an active day. I started it with a 90-minute (well, 75 because I’m chronically late) yoga class and then subbed a hot vinyasa class.

This afternoon I had an event to attend for work at CrossFit Steele Creek. They are celebrating their second anniversary and the opening of their new facility and hosted Fight Gone Bad today. Fight Gone Bad is one of the benchmark CrossFit workouts. Here is the explanation of the workout from the CrossFit website.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  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.

So the point of this workout is to get as many reps as possible. It’s brutal. So very brutal. Luckily, you have someone keeping score for you. It’s so nice to have someone coaching/encouraging you through the workout and counting your reps. It’s tough to keep track of on your own.

I started with sumo dead lift high pulls. I hate these. This might be my least favorite exercise of the workout.

My second station was box jumps. It was hard to come off the SDHP and go straight to box jumps. My legs felt dead for the first couple of reps and I was scared of busting it on the box.

My third station was push press. I felt pretty good on these until the last round. I took a break after 10 and could not clean the bar back up to complete any more reps.

Then it was time to row. This honestly felt like the place where I could take the biggest breather. And recollect for my nemesis…

I finished with wall balls. I am so very bad at these. To the point that my coach told me we were going to have some serious lessons next week so I can get the movement down. I just hate hurling that ball up. It feels terrible.

Before I knew it, three rounds were done!

Sweaty, tired but smiling. These are the owners of my gym, Denise and Dar,and our Director of Crossfit, Sean. We represented Metro well! I think that we had almost 20 athletes participate!

My final score was 220 reps, which I was pleased with especially considering that I did the workout “as prescribed” (did not modify my weight) and my effort was pretty consistent across the rounds. Usually people blow it out on the first round and then have a big dip in performance. This is a fun workout because you can use it as a benchmark to see where you’re getting stronger. I definitely have room for improvement in all the exercises!

Post-workout recovery meal was an open-faced egg sandwich. Hummus, avocado, sautéed spinach, egg and goat cheddar. Chips and watermelon on the side.

I think it’s time to finally get clean. My tired muscles need a hot shower…and more food!

{ 30 comments… read them below or add one }

1 Katie (Sweet Tater) May 12, 2012 at 6:17 pm



2 Sana May 12, 2012 at 6:41 pm

You look super hardcore :)


3 Bess @ Bess Be Fit May 12, 2012 at 7:02 pm

awesome workout girl! your fitness inspires me :)


4 Jen May 13, 2012 at 1:26 pm

thank you bess!


5 Chris K May 12, 2012 at 7:22 pm

Uh, pound for pound, the most powerful human (beast) to ever exist.


6 Jen May 12, 2012 at 7:24 pm

xoxo :)


7 wymberley May 12, 2012 at 8:13 pm

Are you doing the Hope workout? Have you seen the poster!!!? Way to go doing this one prescribed. I know how frustrating it can be to need a scale. I would love this one because there are NO BURPEES! Blerg, they slow me down.


8 Jen May 13, 2012 at 1:26 pm

yes, we are hosting it at our club! um, i LOVE burpees. i’m a freak. ;)


9 Carrie May 12, 2012 at 8:20 pm

Those are great action shots of the CF workout!


10 Brooke @ sweats & sweets May 12, 2012 at 8:30 pm

You still love amazing after all that work, I’m so jealous

you’re one bad-a! :-)


11 Jen May 13, 2012 at 1:25 pm

thanks brooke!!!


12 Shayla May 12, 2012 at 8:40 pm

Wow! You are one strong woman Jen and you look so ripped – amazing!!! I love love your blog but I’ve always wondered this and have to ask…with how active you are and how much you teach and workout, why do you only eat one piece of bread? I know you like the open-faced sandwich concept, but I just think with how active you are you need the extra carbs! :)


13 Jen May 13, 2012 at 1:25 pm

hi shayla – thanks so much for reading and for the kind words. i’m glad you asked…it has nothing to do with carbs or calories…it’s really just because i like to eat it open faced with a fork. you get more of the taste of the good stuff and not just bread. also, i only post main meals and not this and that. i had a snack before the workout and then after the workout i ate some of a protein bar and then chips and hummus while i was making lunch. and then i baked muffins later in the afternoon! :) lots goes unphotographed.


14 Shayla May 16, 2012 at 10:48 pm

I just love your responses so very very much Jen – you’re so honest and by far one of the sweetest bloggers ever – thank you so much for answering my question, I really appreciate it. And it makes total sense to eat it with a knife and fork – didn’t realize you ate it that way and sounds pretty darn yummy and a fun way to eat it – I’ll have to try it! :) And I understand you not wanting to photograph every.single.morsel that passes your lips…glad to know you’re nourishing yourself properly. Thanks again for taking the time to answer and love following you on your exciting journey :)


15 jen w May 12, 2012 at 8:58 pm

Your muscles in that sumo deadlift pic are out of control! You look gorgeous! :)


16 Jen May 13, 2012 at 1:22 pm

thanks so much jen!


17 Liaa May 13, 2012 at 12:34 am

Your workout routine totally inspires me. You are a machine in there! So impressive.


18 Novella May 13, 2012 at 12:37 am

you are ripped woman! you’re getting me interested in crossfit…and yoga…maybe haha. :P


19 Jen May 13, 2012 at 1:20 pm

do it!!!


20 Leah May 13, 2012 at 3:42 am

I have to say, you may struggle with the cross fit workouts but you look SO strong doing it! Between that, yoga, running and the other classes you teach you look amazing!! Good job girl!!


21 Jen May 13, 2012 at 1:19 pm

thanks leah! i’m really happy with my workout mix! :)


22 Sierra @ Posh Meets Pavement May 13, 2012 at 6:17 am

Your body is looking so strong and lean in these Crossfit pics…major motivation. You have to be proud looking at these photos. Great job.


23 Jen May 13, 2012 at 1:19 pm

thanks sierra. although i love crossfit i still attribute most of the muscle tone to just being dedicated to lifting. i love strength training! :)


24 Amy May 13, 2012 at 7:21 am

Your ARMS….WOW. :)


25 Kristin @ Change is Necessary for Growth May 13, 2012 at 9:27 am

This is awesome!! I just started working out with a Crossfit group about a month ago and I’m loving it! This workout seems like one deadly combination :) But you rocked it…great job!


26 Sophie May 14, 2012 at 5:38 am

You and your blog are the perfect mix of running, weight training, yoga and healthy eats! I love it!


27 Emily Zimmerman May 14, 2012 at 8:38 am

I agree that your physique is looking stronger and leaner! I cannot wait to try Crossfit! Keep up the great posts and great work, in general! You’re an inspiration!! :)


28 Lindsay May 14, 2012 at 4:55 pm

Um. Can I have your arms? You are starting to make Kelly Ripa look like a weakling!


29 amy May 14, 2012 at 7:19 pm

awesome workout! btw, your arms are amazing haha not to be creepy…but they are


30 Bridget June 4, 2012 at 1:51 pm

Not sure how I haven’t really read your blog before, but hi! Just did Fight Gone Bad for the first time this week too! Got 217 which I was pumped about, and agree that the SDHP’s were the worth part! I usually like those, but the 55# was heavy!! Great job!


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