Wednesday, March 4, 2009

Wednesday, March 4, 2009

This video may be the most important we have posted to date. The audio is just as significant here, so please make sure you can hear the presentation. The gentleman speaking is Greg Glassman—our coach, and the founder and CEO of CrossFit, Inc. If “Fran” is the most (in)famous CrossFit workout, then “Fight Gone Bad!” is a close second.

[vodpod id=Groupvideo.2146706&w=425&h=350&]
Fight Gone Bad!
three rounds:
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
row (calories)

In this workout you will move from each of the five stations after one 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 the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

workout courtesy of


  1. coach | March 4, 2009 at 2:39 pm

    David O.: 223
    Joe P.: 224
    Neil A.: 292
    Rebekka E.: 189
    Mead O.: 150 (sub: step-up, 45-lb. push press)
    Cari D.: 168
    Amy D.: 226
    Melody: 314
    Jen M.: 175
    Jenn J.: 142
    Debbie D.: 160 (sub: step-up)
    Kim H.: 213 (sub: step-up)
    John S.: 218
    Tod C.: 264
    Jeff W.: 192
    Borja G.: 241

  2. coach | March 4, 2009 at 2:54 pm

    To all who faced “Fight Gone Bad!” today, we congratulate you. This is a grueling workout, and entirely self-powered, self-motivated.

    Here are some questions that we would like you to explore in the aftermath:
    1. Did you work as hard as you could have, or did you leave a little “in the tank?” What was your mental state during the workout?
    2. What was the limiting factor to your score? It should have been your work capacity. By capacity, we mean your ability to continue going for the full five minute interval, neglecting rest. While this workout is designed to test THIS measure of fitness, it can also be limited by a lack of strength (mental and physical) or technique.

    Other takeaways:
    1. Continuous, powerful and efficient motion defers fatigue and its effects (lung burn, etc.), and it begets higher scores.
    2. Our calling miscellaneous time intervals like “ten seconds!” and “3, 2, 1, rotate!” is an opportunity to grab an extra repetition or two–not to stop early.
    3. There is no rest or submission in the last round, only adjustment.

    Please, post answers to: what was your greatest weakness in this workout, and what will you do to get a better score next time around?

    Be proud of yourselves today–we are.

    Melody and John

  3. capitalpressure | March 4, 2009 at 3:57 pm

    I felt as though I was getting stronger with each round. I think the first round was the toughest to get through. I took too much time in between repetitions and that hurt me. Next time I want all five rounds, but that is just me. Jeff W.

  4. rella181 | March 4, 2009 at 5:31 pm

    I think my greatest weakness in this workout was my mental state – I don’t think I had enough confidence in my ability to complete it and let myself get especially frustrated/discouraged during the wall ball section.

    To better my score next time, I want to approach it with the mentality that no matter what comes up, I’m gonna kick ass and I want continue to test how hard I can push myself (not sure if I have left the tank completely empty yet).

    Thanks John for making sure I didn’t put that bar down during that last round of push presses, that coaching/motivation was spot on.

  5. daviesag | March 4, 2009 at 5:43 pm

    I always think I could have done better. Honestly, however, I don’t think there was much left in the tank at the end.

    The biggest problem for me was strength. After a certain number of push presses and sumo deadlift high pulls, I could no longer complete those exercises. I didn’t want to rest, but the bar wasn’t going overhead and the kettle bell wasn’t going above chest height. Maybe the key to these is better form – particularly the SDHPs.

    Anything involving pure action (rowing and box jump), I was able to execute immediately and continuously.

  6. mccuej14 | March 4, 2009 at 7:13 pm

    OK, so I probably could have gotten a higher score… I think the limiting factor for me today was a combination of technique on the wall ball (the squat is not my friend) and the fear that I’m going to smash my face in if I miss on the box jump, which makes it take longer b/c I have to mentally prepare for each one. Weird, I know. So, before next time, I need to continue to work on my flexibility in squatting so I don’t get bogged down on that aspect of the wall ball (and maybe a helmet?).

    Jen M.

  7. sub10fran | March 4, 2009 at 10:25 pm

    Limiting factors:

    capacity, due to less than optimal

    1) conditioning (which is always, in part, mental)

    2) strength – on the push press, and to some extent on the SDHP – better technique on both (i.e., hip drive) is critical to maintaining a high work rate; without it, lack of upper body strength starts to become a factor for me and hurts my score.

    I am sure that I could have gone harder (I think that virtually everyone could), but I don’t know that I had a whole lot left in the tank. I think each time we do these WODs we learn more about our ability to do more than we thought we could do.

    The wall ball was harder than I had thought it would be – I think part of that was b/c I did it after the row; of course, I would probably feel that way about whatever I did last.

    In terms of increasing my score, it is pretty simple I think – work harder, faster and with better technique. Not psyched about doing this again anytime soon, but whenever it does come up, we will all know that we can get through it, and that a better score is simply about doing just one more rep., and then doing it again, and again.

    John S.

  8. voidwhichbinds | March 4, 2009 at 10:36 pm

    I did far better than I expected – one limit for me was the decompensating box jump apparatus. In this workout, resting actually costs more than it gives you – if you just pause, rather than put the bar down or the ball or the bell, you can regroup and keep going – picking the bar/ball/bell up costs a lot of time

    For me, with my perpetual respiratory issues of late, my lung capacity was the big limit.

    John’s advice on the erg made a HEEEYOUGE difference – like i saw the exercise in a totally new way.


  9. train2live | March 5, 2009 at 7:01 am

    After my pathetic performance (I am never satisfied), I have to say that I let this work out get to me more mentally than physically. Capacity was a close second (lung burn). I came out strong with a first round of 100 then hit the wall early and second round was only 62. In a way, I almost wish we didn’t have the 1 minute rest. During that first rest period the thoughts of giving up entered my mind and I could not shake them. I want this workout again soon…I know I can do better.

    Mike, I was coming down with a cold too, but still competed…what was your excuse for not being their yesterday? I mean this with all the compassion I can muster 🙂


  10. mworden | March 5, 2009 at 8:40 pm

    This video is very motivating for me. I loved the BJ Penn reference (big fan!) and the REO Speedwagon hit. I love the videos you guys post and appreciate them greatly. They make me want to head to the gym immediately.


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