Sending out another reminder to save the date of July 12 for our CFLA Summer Challenge. The day will be a tonne of fun yet challenging for all of our members. We know you all are at different places in skill, fitness level and ability so we will design and scale the workouts appropriately so you all can participate. If you know you are in on the action we have started a sign up area on the whiteboard so we can start planning according to the number of participants. We will release all the details as soon as we have them worked out, but we do know it will be an all day event starting around 9 and finishing up around 4 or later if you stay for bevvies and dinner. If you can only come for a portion of the day I can work you into the schedule as well.
The moms swim party has been postponed till next Wednesday, we heard it's suppose to rain and that just wouldn't be as fun as it's suppose to be. We are crossing our fingers and hoping that the weather cooperates this time round.
Today is a big day and I just want to throw a reminder out there to be on time. We usually do this workout in two heats and that doesn't leave alot of time for warm up. Although fifteen minutes should be more than enough if you are ready on the hour. If you need a little more than that come early and get started on your warmup.
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 (title fight) versions. It came to be named after BJ Penn, a professional MMA athlete, remarked that it was like a "fight gone bad" when asked how it compared to a real fight.
- WBS (20/14 to the 10')
- Sumo Deadlift Highpull (75/55)
- Box Jumps (20/20")
- Push Press (75/55)
- Row for calories
The clock does not reset or stop between exercises. On call of "rotate," the athlete 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. Rest one minute between rounds.