"Fight Gone Bad" - (Do They Often Go Well?)

A few burner workouts this week, as well as a couple of rest days. Over 13 hours of exercise through 5 workouts for a total of 8427 calories. On Tuesday, it was two sessions of RPM to bid farewell to friend and instructor JJ who is moving on to expand their business internationally. Over two hours of intense spin is not your typical farewell party, but who really likes the stale chips and staler conversation at the conventional going away shindigs?

After gathering great insights from sipping the Crossfit Cool-Aid for months (moving away from training philosophy focused on bodypart splits lifts – legs on Monday, chest on Tuesday, etc. – and mindless, mostly ineffectual, and often cut short sessions of ‘cardio’), I am ready to take big gulps. I started with my first pure WOD: Fight Gone Bad last Saturday. Below are some pictures of the aftermath. The blur of the first image is fitting – that’s about how I felt.

My big challenge is to stay focused on workouts and make reasonable decisions through the holidays. But, today’s more immediate challenges are walking, standing, and any movement involving legs – which are still torn to shreds from my first “Fight Gone Bad” on Saturday; it feels like my fight gone badly was with Muay Thai champion.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for three rounds. The stations are:

1. Wall-ball: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box Jump (Reps)
4. Push-press (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point.

Hoping to get in some good workouts through the holidays with some vacation time. Happy Holidays to all!