10 Pax stepped out of their comfort zone, or maybe stepped into their comfort zone if they are part of the Meathead Club, fight a “Fight Gone Bad”.
Generally RED Friday is reserved for a Hero WOD that has been named for a Fallen Hero, but when perusing the list of workouts I noticed we had not done the Fight Gone Bad WOD in quite some time. Of course with F3 being outside and we have limited access to exercise equipment, F3 Greenwood has to modify a good number of these Crossfit WODs. Fight Gone bad is no different. But I decided to revamp this one again.
Here’s what we did:
Fight Gone Bad
(F3 Greenwood modified version)
3 Rounds for total reps
5 exercises for 1 minute AMRAP each
1 minute of rest after each round
Body Weight Set
Burpees
Merkins
Squats
Pull-ups
V-ups
Results:
Uncle Jesse: 437
Duggar: 419
Sugar: 407
Baby Blu: 397
Meter Maid: 370
Encino Man: 358
Spud: 346
Mary Anne: 345
Quickie: 340
Dixie Chick: 290
Block Work Set
Man Makers
Curls
Goblet Squats
Overhead Press
Big Boy Sit-ups holding coupon
Results:
Encino Man: 459
Quickie: 447
Baby Blu: 432
Duggar: 406
Sugar: 379
Uncle Jesse: 375
Mary Anne: 361
Meter Maid: 333
Dixie Chick: 315
Spud: 302
“The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.
When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.” -MuscleAndFitness.com
Announcements:
* Tomorrow’s workout is at the Shipyard
* F3 Greenwood’s 5k Tomorrow at Hunter’s Creek
* F3 Greenwood’s Christmas Party is 12/15
* Uncle Jesse has taken the position of AOQ for Red Friday
Prayer Requests:
* Baby Blu’s daughter
NMS:
* In case you didn’t notice the last announcement above Uncle Jesse has accepted the position of Red Friday’s AOQ. I’m sure he will do an excellent job.
* Once we completed the body weight set I mentioned something about expecting the reps to decrease for the weighted portion. Apparently that didn’t sit well with several Pax and they decided to prove me wrong. Even though the Curls and Overhead Presses gave the guys a chance to knock out some high reps, the numbers that were posted are quite impressive.
* All pax put in a great effort and reaped the benefits from it. This WOD does not discriminate against any muscle group. It treats all of them equally harsh.
Until the next Q…
The Meter is paid in full!