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!


“Fight Gone Bad”

3 rounds of…

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

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 thoughts on “Fight Gone Bad

  1. t. says:

    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?

  2. t. says:

    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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