Tuesday WOD
We hit what might be my favorite CrossFit wod today. Top 5 anyway. "Fight Gone Bad" is a brute. This was our first go at it in a while and was the first of many go's in the next couple months as we prepare for "Fight Gone Bad IV" on September 26. On that day, people/gyms all over the world will gather together in their respective cities and "Fight" through this amazing workout together in order to raise money/awareness/give honor to Athletes for a Cure/Prostate Cancer Foundation and the Wounded Warrior Project. I participated in this wonderful day last year and this year's "Fight" figures to be even more beautiful and with more people and money raised in support than in any of the years before. Check this link out for more information and stay tuned here as I'll touch on "Fight Gone Bad IV" more and more as the day approaches and as we introduce "fun" variations of the wod to our gym members in preparation. You can also check out this video of our group at last year's "Fight Gone Bad III." We won the "pukie" award for best video with this compilation and this year, we'll be looking to defend.
"Fight Gone Bad" is 3 rounds of 5 exercises, each round lasting 5 minutes and each exercise performed for 1 minute. At the end of the 5 minute round, a 1 minute break is given and at the end of this break, the next 5 minute round ensues. The clock continues to run between exercises and it is the job of the exerciser to get quickly to the next station at the end of each minute. At the completion of round 3, all the reps completed, calories on the rower, are added up for one total score. The exercises are:
-wallball, 20#/10ft
-sdhp, 75#
-box jump, 20"
-pushpress, 75#
-row
score=340
Not a bad day at the office. My pr for this wod is 367. I think I was capable of more than that today but just didn't get in a groove. I'm leaner and more fit than I was when I put up 367. But that day I started on wall-ball which, if you're wondering, is the best exercise to start on and the proper place to start if performing the wod as prescribed. Starting with wall-ball, it is easy and fast to transition to each station and you're able to finish each round on the rower going all-out without having to worry about getting out of the machine and to the next station. Trust me, if you want to score high, start with wall-ball. But the gym was full today so I started on push-press. I was getting a 15-20 second late start each round on the rower (there were people on in front of me) and the wall-ball (I had to get out of the rower and run from one end of the gym to the other). And I still was able to hit 340 even with rounds of 18, 17, and 17 on the wall-ball. Normally my rounds on the wall-ball would look something like 30, 25, 25. I really think I can rack up a 400 total on this workout in the near future. This has been a goal of mine for some time. Stay tuned.
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