One of the regulars at my YMCA fitness classes told me he was competing in the CrossFit event, "Fight Gone Bad". This was the 6th annual event, also serving as a fundraiser for three different charities, including the Wounded Warrior Project.
I've written about CrossFit before, but as a reminder each workout has a unique name, often in-memoriam of fallen soldiers and servicemen and women. "Fight Gone Bad" was designed to mimic the physical endurance demands of a mixed martial arts bout, featuring five minutes of work, one minute of recovery, over three rounds. "FGB" got its name after all-time great UFC fighter B.J. Penn undertook the workout one day, and described it afterwards as being much like "a fight gone bad". The name stuck.
Here's a glimpse at the workout structure:
Three (3) rounds of:
- Wall-ball, 20/14 pound ball, 10 foot target (Most reps)
- Sumo Deadlift High-pull, 75/55 pounds (Most reps)
- Box Jump, 20" box (Most reps)
- Push-press, 75/55 pounds (Most reps)
- Row (Most Calories according to meter)
The weather was much cooler than a normal early September Saturday thanks to the cold front that came in yesterday, but the athletes toughed it out and I saw some tremendous performances.
I had been debating taking a few breaks from my half-marathon endurance training (races in October and November) to add some Crossfit-style workouts. Being in this atmosphere has definitely motivated me to get off the spin bike and put the running shoes away once in a while and not to forget mixing in a CrossFit-style workout. I'll also be adapting the FGB workout for my YMCA classes, beginning next week.
Here's a sample video of "Fight Gone Bad":