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Fight Gone Bad

By Josh | In Today's Workout | on September 13, 2012

Tip of the Day: Pace your met-cons.  Don’t exert max effort in the first few minutes of a met-con, you will set yourself up to hit a wall very quickly.  Instead, take a few extra minutes to plan the workout and exactly how long each portion should take you or how many reps you will perform in a certain minute.  Consistency is key, only go as fast as you can without stopping and maintain the same number of reps or pace throughout the workout.

Jackson worked out solo in the 3:45 class yesterday. He received a little extra technique work and set a PR of 165#. Good work Jackson!

CrossFit

“Fight Gone Bad”

3 rounds of…

Wall-ball (20)
Sumo Deadlift High Pull (75/55)
Box Jump (20)
Push Press (75/55)
Row

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 clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to the next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

9 Comments to "Fight Gone Bad"

  • Anthony says:

    September 13, 2012 at 9:18 pm -

    Only 1 round?

  • Albert Steed says:

    September 13, 2012 at 9:23 pm -

    Should be 3 rounds (17 minutes).

  • Matthew says:

    September 13, 2012 at 10:45 pm -

    This looks like it was fun…..sorry I missed it. I will throw this is the bad for lunch tomorrow hahaha.

  • Matthew says:

    September 13, 2012 at 10:46 pm -

    *in the Bag***

  • Meagan says:

    September 14, 2012 at 7:14 am -

    Nice job Jackson! Great job on hitting a PR!!!!

  • Whitney Ross Gray says:

    September 14, 2012 at 10:02 am -

    Has anyone ever used this product or know anything about it? http://www.musclemass.com/MASS_PRO_Synthagen_ProtoGeneX.html What is your opinion of it?

  • t. says:

    September 14, 2012 at 12:12 pm -

    Whit,
    I looked again and didn’t see the indredients/nutritional info link… admittedly I’m rushing around today, so I may have skimmed over it again.

    Of the Gurus that have suggested it, have any of them posted their opinions about it?

  • Rhonda says:

    September 14, 2012 at 1:37 pm -

    Another kickass Friday! Thanks guys!

  • t. says:

    September 14, 2012 at 3:09 pm -

    Ouch. That sums up my FGB experience for today.

    To all you newbies laying it out today… congrats and kudos. You’re learning how to perform the exercises at full ROM and more importantly, at full ROM while fatigued.

    Veterans… keep crushing it.

    Now, for those of you who have been here a while and know the standards to these VERY simple movements. If an instructor is calling you out for partial reps, correct yourself. Or at least don’t post a lie. Earning a 300, 350, or 400 on this workout is respectable. Posting a score like that you did not earn is shameful.

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