The quickest route to posting good workout performances is first and foremost, great technique. In Fight Gone Bad, great technique can be summed up in one phrase: it’s all in the legs.
I’ve noticed the difference between my mediocre Fight Gone Bad scores and my very good ones has been how perfectly I demonstrated core-to-extremity movement throughout every exercise. Efficient wall ball requires great leg and hip drive, while only engaging the shoulders and arms after completely finishing the squat. Push press is the same, though the dip and drive is much shorter than a full squat. An efficient sumo deadlift high-pull means letting the arms hang loose until the deadlift has been fully executed. Rowing is a lot like a horizontal sumo deadlift high-pull.
When you do a good job of keeping it all in the legs during Fight Gone Bad, you’ll find yourself tallying reps through the end. If you sacrifice this principle even a little, you’ll find yourself in a very bad state on the second or third station of round two.
September 1, 2009 WOD
Rep-Based “Fight Gone Bad”
3 rounds for time:
wall ball (20/14 lb)
sumo deadlift high-pull (75/55 lb)
20″ box jump
push press (75/55 lb)
row (for calories)
1 minute rest
At each station, complete the following number of reps based on your “Fight Gone Bad” baseline score:
150 points or less = 7 reps per station
151-200 points = 10 reps per station
201-250 points = 13 reps per station
251-300 points = 17 reps per station
301 points or more = 20 reps per station
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I’m always a day late on these blogs…I heart Mustang Sally!
Also, in our music repertoire for FGB can we include a song called The Warrior by Scandal (”…bang, bang, I am the warrior!”) and that LL Cool J song that says “I’m gonna knock you out, mama said knock you out!” I think it may improve my points.
Spot on John. How’d things go at your event? We had a blast!
We had a blast as well, Jim. I saw some of your photos on Facebook. Looked great!