“Fight Gone Bad!”

This is our famous Fight Gone Bad workout. It has been used extensively to prep fighters for the UFC. 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. Weve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
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.

This has nothing to do with Jeff gone Mad..but more like Russ gone Sad…I met my match today with a fire proof filing cabinet that is filled with concrete….Jeff ..I know… I know.. you’re going to give me a hard time for this one…But I needed Daniel’s help on moving three of these bad boys…it’s ok I can take humility with the best of them…..so I did my wod for today and just about passed out in the process….

Daniel, Daniel, you had to ask DANIEL FOR HELP.  Two weeks away from class and look what happens to Brand X’s bad boy.

I know..I know…head is down with shame…must live up to my name…

You have much to learn…

erm wait, that’s your line.

yes but in my defense these things ARE 500LBS when fully loaded and I AM moving them across a carpet…but something else I always say…excuses are like bleep bleep ...everyone has one and they all stink…

LOL.

“Crossfit: for all your self-esteem needs”

Excuses are like ? everybody has one.

ok so maybe not EVERYBODY GD but most people….and it’s a bad word I can’t say it in public

I figured that Jeff may want to let me enjoy this one tomorrow so I did front squats tonight.

135 x 3
155 x 2
175 x 2
195 x 2
205 x 1
215 x 1
225 x 1 Ties Jeff
235 x 1 passes Jeff
250 x 1 New goal for Jeff

Plus I did
ring rows 12-10-8-6-4-2
ring dips 15-10-5 *these were not full dips I was on my toes*

Tyler, are you working on….could it be….muscle-ups?

Did you see the link on doing your first muscle up from powerathletesmag.com? It’s cool. I’ll post it if you haven’t already read it.

ps

250 x 1 New goal for Jeff

:twisted:

A mucle up would be nice but that is not a huge goal for me right now, I have far too much body weight to try and get up. I am focusing on pull ups first. Then other things that help build and tone muscle, I measured my arms a couple months ago and then again last week there was a 1/2 inch gain which is very encouraging considering just how much we work with weights.

show-off!!! :evil:

  who me? nah it is more a see how quick you can gain muscle with out “Pumping Iron”.  That is what Cross Fit can do for you.

yeah yeah yeah…

Tyler, you definitley have done great since I started. You look a lot taller now.

I’m with you on crossfit helping build muscle. I have gotten at least two comments on my arms in the last 2 weeks. Once when doing ring rows, and once at the gym when I was doing assisted pullups.

I’m not figuring on doing a muscle-up anytime soon, I’m still working on pullups, too. Your workout reminded me of the “program” on the powerathletes mag.