Saturday, September 26, 2009

CrossFit ATL 4158

Fight Gone Bad 2008, the Aftermath

Workout of the Day

Fight Gone Bad

In this workout you spend
one minute at each of five stations, resulting in a a five-minute round
after which a one-minute break is allowed before repeating. This event
calls for three rounds. 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. The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

  • The four divisions are:
  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high
    pull, 4lb wall-ball (can be lowered to 8 foot target) and 10 inch box

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Showing 14 comments
  • Bethanie

    Hi all, see you at FGB today.
    If you want to drink your FGB sorrows away this evening we will be going to the Irish bar Ri Ra around 9pm or so.

  • peterbassi

    First day back in a week and a half.
    Fight Gone Bad: 287 (PR by 22)
    After finishing I thought I had missed my PR by ~40 and was feeling pretty lousy. Must have been thinking about another workout thankfully.

  • MikeG_CFATL

    Got 370 today. Not a PR, but I felt great. All push presses were legit and I started on wall ball. It was a great turnout today. It was cool to have all the visitors at the gym.

  • RIEP Crossfit Atlanta

    304 PR and first time breaking that 300 mark that I have gunning to reach for 2 and a half years. I just needed Mike G yelling in my face that he was disappointed with my progress and that he tought I should try P90X or the Biggest Loser workouts instead of the real deal.

  • RIEP Crossfit Atlanta

    Thanks Mike by the way!

  • Steve

    Nice job, all!
    Ran the Big Peach Sizzler 10K this morning, 51:04, which is a new PR for me by one minute.

  • Pat D/CFNA

    Vas, Marie, Ken, MikeG, Bethanie and the rest of the CFAtl crew-
    Thanks for letting me come over today and grind out FGB.
    And thanks again to MikeG and Ken on the wallball tips–ONE OF MY GOATS!
    Hope to see you all again soon.

  • peterbassi

    Haha. That’s some funny shit.

  • Ken

    Nice job on the PR’s peter, Mike R. and others.. Pat, no problem on the tips, glad you were able to make it over. I hope they help. Small adjustments can make a big difference on WB…It may take a wod or two to get fully used to the changes, but then it will come fast.
    For me, 400 today (starting on wallball). This is now my new PR since I have relinquished the jumping push press, because in the end it was really a jumping push jerk. I look forward to this coming up again so I can try to improve. Aside from going legit on my push press, starting with wall ball is TOUGH! Next time I may try a push press start with legit reps and see what I can get..

  • Jeff

    Angie as Rx’d – 21:33
    I’m absolutely thrilled with this. I got dared into doing the pull-ups chest to bar, which really wasn’t that bad, and finished them in 6 minutes and change. The last time I did 100 pull-ups (early in the summer) it took me over 16 minutes. I’ll take a 10 minute PR any day of the week.

  • kba_cfatl

    FGB as Rx
    BJ 24/20/16
    PP 13/11/12
    Row 6/6/6
    WB 4/10/10
    SDHLP 8/15/16
    Total 177, not a PR but could have been if I was not trying to setup the sit ball in the 1st round of WB and if the bar screw did not fall out for SDHLP in the first round.
    using a narrow grip for PP in the last round helped. should conserve a few seconds in WB for the SDLHP

  • kba_cfatl

    What are the Wall Ball tips (if easy to explain in words)

  • Ken

    kba – No problem. I can show you next time we are both in but briefly, they are:
    1. Bring arms down after throwing the ball (saves shoulder strength, this is a big one)
    2. Come down with ball fast (basically try to have the actual “catch” happen low).
    3. Just like a thruster, try to not move arms until you have maximum power from hips in front squat.
    4. If the ball misses the wall, let it drop, otherwise it really torques your back when you catch it. Then pick it up off of the bounce if you can.

  • VAS

    FGB, also with strict push press form instead of jumping jerks.

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