WOD

“FGB” 864 Style (w/o rower)

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

The stations are:
Wall-ball – 20 lb. ball 10 ft target (Reps)
Sumo deadlift high-pull 75 lbs Reps)
Box jump – 20 inch (Reps)
Push-press – 75 lbs (Reps)
Burpees – subbed for row

Scaled weights on whiteboard

The Fight Gone Bad is a CrossFit benchmark “Workout Of the Day”, first devised to provide the MMA athlete with a conditioning circuit made to mimic 3X5 minute rounds in the Octagon.

Several years ago CrossFit chose this brutal heart pounding benchmark workout as the core of a now annual event. This season marks the 4th year of the Fight Gone Bad fundraiser/event, benefiting the Wounded Warriors Project and Athletes For A Cure (Prostate Cancer Foundation).

Wounded Warrior Project
Athletes For a Cure Blog

http://www.youtube.com/watch?v=Pb_xFult2N8

Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will make your paths straight.
Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones.
Proverbs 3:5-8

“Strong people are harder to kill than weak people, and are more useful in general.”
– Mark Rippetoe

Apple Caveman Cookies:

Ingredients
– 1 granny smith apple de-seeded
– 1 cup almonds (or other nut)
– 1/2 cup shredded unsweetened coconut
– 1 teaspoon evoo (extra virgin olive oil)
– 1 Egg
Directions:
1. Combine all ingredients except for egg in a food processor and pulse.
2. Mix in egg.
3. Form into patties. (I made 5 per batch)
4. Bake at 350 degrees until done. (Mine took 45 minutes)

Add: Apple / Strawberry, Apple / Blueberry or Other Fruit:- Add in 1/2 cup of berries for pulse. They would be pretty good with a dash of cinnamon or nutmeg as well.

Hope to see all of you for “FGB” Saturday morning. This workout will be going on in CrossFit Affiliates around the world today. Next year we will plan on CF864 participating in the event as part of the fundraiser for Wounded Warriors. Check out the attached links and the CrossFit FGB video link with an explanation of this workout.

There’s fit-and then there’s CrossFit! It never gets easier you just get better.

Are you working as hard as you can? Only you can answer that question.

Have a great weekend! And we hope that you get lots of quality family time together.
3-2-1-Go…..Get Some!
Jay & Janice