Fight Gone Bad
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. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (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.
Oh yeah, this is gonna hurt. We haven't done this one in a while so it's time. Fight Gone Bad IV is coming up on September 26th. The CrossFit Community uses this workout as a fund raiser for Prostate Cancer research and The Wounded Warrior Project. Last year the community raised over one million dollars.
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (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.
Oh yeah, this is gonna hurt. We haven't done this one in a while so it's time. Fight Gone Bad IV is coming up on September 26th. The CrossFit Community uses this workout as a fund raiser for Prostate Cancer research and The Wounded Warrior Project. Last year the community raised over one million dollars.
I was just reading the Journal, and there was a modification of FGB on there where instead of having each round timed, it was done for 20 reps/cals each.The guys - beasts of course - ended up with 300 scores, but in 14 minutes instead of 17 minutes. Their normal FGB numbers were usually near 400.Which version does more work? Hard to say, but either way a good time!Wish I could be there. Any plan for workout anytime on Sunday? Ill be there on Monday for sure!Walden
Posted by: Walden | June 27, 2009 at 04:00 PM
Well, by the definition of work (Path Integral of F dot d), the higher your FGB score is, the more work youve done, no matter how long it takes. As far as average power (Path Integral of F dot v), then doing the same work (FGB 300 score) in less time means a larger average power output.
Posted by: miked | June 28, 2009 at 03:07 AM
316
Posted by: Tom | June 28, 2009 at 07:50 AM
Mike, thanks for the explanation! But Im pretty sure I remember from my days in physics class that the square root of bullshit is involved in those equations somewhere too.... ;)The rower I just did it on didnt have calories, but Ill calibrate my 1 minute calorie output when I get home.Without calories my score was 262, so well see how the total looks.EW
Posted by: Walden | June 28, 2009 at 08:19 AM
Anyone reading this: we need to get more folks on the www.beyondthewiteboard.com site!It is easy to use, both with the standard WODs, along with any one you want to make up on your own.Cool metrics on your progress, and comparisons to others in the gym and across Crossfit Space.DO IT! TELL YOUR FRIENDS!Walden
Posted by: Walden | June 29, 2009 at 02:33 AM
Beyond the white board now charges folks which is lame. We should use a shared Google doc instead.
Posted by: Fraser | June 30, 2009 at 05:35 AM