Workout of the Day (WOD)

Wednesday 8/3/11 Hit it Fast and Hit it Hard

What explains todays WOD best......

Ohhhhh Yeah, here it is.  Fight Gone Bad. 

How and why did Fight Gone Bad get its name?

Ans. The workout is five minutes of work followed by one minute of rest and is repeated three times.

The workout was engineered to match the time domain of a UFC 3 round fight while exceeding the metabolic demands.

By all accounts it succeeded marvelously. One well known UFC competitor, BJ Penn, offered that it felt like a "fight gone bad", and that no fight ever felt like that.   Which is how it got the name.

Enjoy because today we hit:

"Fight Gone Bad"

Three rounds of:

Wall-ball, (20/14) pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, (75/55) (Reps)

Box Jump, 20" box (Reps)

Push-press, (75/55) (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.

And for a little motivation and inspiration, you may have heard us talking about the CrossFit Games in the gym.  What is the CrossFit Games.  The video below helps explain it and some other highlights.  Whether you want to compete or not it at least shows how CrossFit relates what we do to our day to day lives.

http://games.crossfit.com/features/videos/champions