"Fight Gone Bad!"
Three rounds of:
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)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Damn, damn, damn. Why don't I read the instructions! Well, this is good and bad. Last time I did Fight Gone Bad I scored a 282 and my goal for this workout was to break 300. But today I scored a 271. Why? Well, I remembered that the first time I did it I didn't fully lockout my hips on the box jumps. I was just jumping up to the box as fast as I could. This makes a big difference. Also, I remember the first time I did this workout, I noticed that by the time I got to the rowing station and got strapped in, I only had about 45 second of rowing work available. I didn't think that was fair so I re-set my timer to give me a full one minute. That's how I was able to get 15 calories on the rower but only managed 11 for each round today. That's not how it's supposed to work. So a score of 271 is great considering I made an exercise more difficult, the box jump and didn't reset for the row machine, I mean if I got 15 calories for each round today, my score would have been 283, one rep better than last time.
But here's the difference, I FORGOT TO TAKE THE ONE MINUTE REST BETWEEN EACH OF THE THREE ROUNDS!!!!!!! ARRRGH! So not only did I not get the benefit of the one minute rest between rounds, I also got cheated out of about 30 seconds worth of total wall ball time going from the row machine to the wall ball. At least I cheated up and not down. Is two minutes of rest and 30 seconds of work time enough for me to get 29 more reps and break 300? I dunno, stay tuned until next time.
Oh yeah, I should point out the wall ball is 15 pounds, same as last time but not as Rx'd. I don't have a 20 pound wall ball.
Friday, June 27, 2008
Crossfit: Fight Gone Bad
Subscribe to:
Post Comments (Atom)
3 comments:
Still a kick-butt time! Doubled my pathetic effort...
Suggestion: Start at the rower and then the 1 minute rest can include a stroll from the Wall Balls back to the rower.
Starting with the rower is a good idea... Nice effort still...
Well, the one minute rest would have helped a lot, I'm sure. I'm trying to decide where I'd be able to get more reps. If I start with the rower(getting a full minute each round), I already know I'll be in the 15-16 calorie range, that'd be an extra 12-15 reps total. If I start with wallballs, can I get more than 15 extra reps total if I have the extra 30 seconds. I don't know. Seems like it might be a wash for me either way.
Next time it comes up, I'll do it the same way (but correctly, with rest) and then I'll have a baseline to compare after that starting with the rowing.
Post a Comment