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Saturday
Sep172011

CrossFit Charlotte - 6th annual Fight Gone Bad

One of the regulars at my YMCA fitness classes told me he was competing in the CrossFit event, "Fight Gone Bad".  This was the 6th annual event, also serving as a fundraiser for three different charities, including the Wounded Warrior Project

I've written about CrossFit before, but as a reminder each workout has a unique name, often in-memoriam of fallen soldiers and servicemen and women.  "Fight Gone Bad" was designed to mimic the physical endurance demands of a mixed martial arts bout, featuring five minutes of work, one minute of recovery, over three rounds. "FGB" got its name after all-time great UFC fighter B.J. Penn undertook the workout one day, and described it afterwards as being much like "a fight gone bad".  The name stuck.

Here's a glimpse at the workout structure:

Three (3) rounds of:

  • Wall-ball, 20/14 pound ball, 10 foot target (Most reps) 
  • Sumo Deadlift High-pull, 75/55 pounds (Most reps)
  • Box Jump, 20" box (Most reps)
  • Push-press, 75/55 pounds (Most reps)
  • Row (Most Calories according to meter)

The weather was much cooler than a normal early September Saturday thanks to the cold front that came in yesterday, but the athletes toughed it out and I saw some tremendous performances. 

I had been debating taking a few breaks from my half-marathon endurance training (races in October and November) to add some Crossfit-style workouts.  Being in this atmosphere has definitely motivated me to get off the spin bike and put the running shoes away once in a while and not to forget mixing in a CrossFit-style workout.  I'll also be adapting the FGB workout for my YMCA classes, beginning next week.

Here's a sample video of "Fight Gone Bad":