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. We've used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20" box (Reps) Push-press: 75 pounds (Reps) Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
The reason we did this workout today is to raise funds for FGB6 - a fundraiser that supports the Special Operations Warrior Foundation, Infant Swimming Resource and Camp Patriot. Today, 15,000 CrossFitters throughout the country raised over $2.1 Million for these three charities and participated in this unforgettable workout.
Being my first time for FGB - I had no idea what to expect, but I walked in the gym knowing that at least I would PR! My personal goal was to at least reach 200. I knew that was completely possible.
Starting out round 1, everything was fairly simple except the box jumps. I hit 25 perfect wall balls, 20 SDHP, 15 box jumps, 20 PP and 15 calories on the rower. Round 2 was miserable. My wall balls dropped to around 15, I could hardly catch my breath to do sumo's, I swore that doing one more box jump would kill me. Push presses, which I normally dominate, made me feel like I was going to fall over. Lets not even mention rowing....
Luckily I had a great cheering section and a great judge. He really pushed me to keep going when all I wanted to do was collapse. When I made it to round 3 he looked at me and said "Round 3 is all guts. You got this. I can tell this weight is easy for you."
While round 3 sucked, it did not suck nearly as much as round 2. I pushed to finish as much as I could and I really think my only fault was not timing my breaks correctly. Had I planned it out what number of reps i wanted to reach along with break times, I would have paced myself for a much stronger workout and maybe 10-20 more points at least.
All in all, for my first time experiencing Fight Gone Bad, it was pretty memorable. I had a great time and it was for an amazing cause. Now, I look forward to raising my PR to 250 :-) I loved the competition setting of it and its really got me looking forward to our team competition in November.
