Fight Gone Bad - For Good

Each year, CrossFit affiliates across the country do a special Fight Gone Bad workout to raise money for charity.  This year, FGB5 is raising money for Livestrong, the Wounded Warrior Project and the CrossFit Foundation.  Naturally, I've joined team CrossFit Metropolis!

I have done Fight Gone Bad twice.  The first time was when I completed Elements at CrossFit NYC (a/k/a the Black Box).  The second time was about a month ago.  (I haven't blogged about that yet because I've been saving my thoughts for a post on the importance of aspirational goals.  Stay tuned.) 

Fight Gone Bad consists of three rounds of one minute at each of five stations.  There is a one minute rest between rounds.  The stations are as follows:

1. Wall-balls
2. Sumo deadlift high-pulls
3. Box jumps
4. Push-presses
5. Row

Your score is the number of reps completed at stations 1 through 4, and the calories you burn during the rows.  I find the wall-balls the be the hardest station.  (You squat and throw a weighted ball up against a wall.  It sounds way less brutal than it feels after, say, thirty seconds.) 

Last time I did this, I scored 225 using a 10 lb ball, a 42 lb barbell for the sumo deadlift high-pulls and a 35 lb bar for the push presses. 

I'm not sure what weights etc. I'll be using for FGB5, but I'll let you know when I do.  In the meantime, feel free to encourage me by donating to the three great causes we're raising money for!  (You can learn more about the charities on my donation page.)  Cheerleaders are also welcome. 

FGB5 takes place on Saturday, September 25.  Mark your calendars and I'll keep you posted!

-Gym Belle-