Thursday – 112912


*Update for Overdrive Christmas Party : We are now at capacity for the reservations(40). If you have already RSVP’d via the FB event, you have a space. I will be looking into a set menu for us and will release the details very soon.

History of FGB
Fight Gone Bad is one of the CrossFit benchmark WODs. It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

Mobility : Hips and Ankles
Skills Practice : Pistols
SWOD : None
CWOD : “Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 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.

Cool Down : 3 x 15 hollow rocks OR GHD sit-ups

**Coaches to run heats, and to employ rep counters. Students, arrive early to warm-up and prepare for this leaderboard WOD.