Today we do a much-loved and much-feared classic CrossFit workout - Fight Gone Bad. Coach Glassman made this workout to help train UFC champion BJ Penn. When BJ Penn was laying on the floor, looking up at the sky wondering what the hell just happened to him, Coach Glassman asked him if the workout felt like anything like a fight. Penn replied, "It's like a fight gone bad" and a notorious and legendary CrossFit workout was born.
Today's Technique Tuesday video is with Coach Glassman. He explains the origin of the workout, the specific stimulus and metabolic pathways it trains, and the inevitable technique breakdown that occurs for nearly everyone as the fatigue sets in. The better condition you are in, the longer you can delay technique breakdown. The more you practice correct technique, the more efficient you will be, and the longer you will be able to endure. Good luck!
Fight Gone Bad
3 Rounds of 1 minute at each station of:
Wall balls 20/14#
Sumo Deadlift High Pull 75/55# (watch Coach Becky's demo video)
Box Jumps 20"
Push press 75/55#
Row for calories
REST 1 MINUTE
Compare to May 18, 2015.
Are you ready for the CrossFit Games Open? We are! This first workout is release this Thursday and we'll be doing it for the Workout of The Day every Friday for the next 5 weeks. Click here to learn more about The Open.
Reminder: Coach Noah's information session for his special obstacle course race training program is tomorrow night (Wednesday) at 6:30pm.
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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