Monday, December 28th 2015

It has been too long since we tackled Fight Gone Bad! This will be the only part of the workout today. It will give us plenty of time to set up the class and make sure everyone is moving safely through all the movements. Prepare for a long warm up. Getting a good sweat in before taking on a workout like this is very beneficial. If it is a big class we will have athletes start at different stations.

Fight Gone Bad is named after mixed martial artist B.J. Penn. CrossFitters both love and fear this workout.

The workout, a benchmark in the CrossFit community, was designed to match the metabolic demands of an organized MMA fight. Five minutes on, 1 minute off for 3-5 rounds.

**Please remember the weights on the push press and SDHP are light. Do not drop the bar! For safety reasons and it saves the weights. Thank you.**

WOD

Fight Gone Bad

1 min at each station for three rounds:

1 min Wall Ball

1 min Sumo Deadlift High Pull

1 min Box jump

1 min Push press

1 min Row for Calories

1 min Rest

RX+ 55/35 (14/10)

Rx: 75/55 (20/14)

**Re-test from September 22nd 2014**

Kat hitting a few deadlifts. We should probably submit this to Under Armour for their next ad!

A few months ago Kat tweaked her back. She took some time off, went to Power Thru Physical Therapy, and scaled down when she came back. She made the coaches aware of her situation and we were constantly monitoring her form as she built back up in weight. As you can see she is now back in full stride! It was a great example of how to battle back from injury. You could be lifting weights or running a 5K, injuries are a part of life. It is the all about how you come back that keeps you in the game for the long run!

WOD

What Are You Waiting For?