Day 8: Fight Gone Bad

Day 8

"Fight Gone Bad"

WOD 130408

"Fight Gone Bad"

3 Rounds for Reps

Wall Ball

Sumo Deadlift High Pull

Box Jumps

Push Press

Row (for calories)

1 minute at each station

1 minute rest after each round

** Wall balls or medicine balls can be used. 8-10lbs for girls. 14-20lbs for the guys**

**SDLHP - The link to the SDLHP is modified for people not able to get to a bar, but a substitute using dumbbells.**

** Box jumps should be about 16-20" for girls. 20-24" for guys**

**Push Press with dumbbells are show in the link above. 8-15lbs for girls. 15-30lbs for guys**

**Rowing can be substitute for.... burpees. hehe**

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WEEK 1 is DONE! Today starts your new journey into Week 2, and this workout will definitely keep your heart pumping, legs burning, and fat crying. Let's review!

• Cleanliness? How's that room? Isn't it nice to see your room/kitchen/living room clean when you get back from school or work? I bet you've found some things lying around when cleaning up.
• Red Pill? Blue Pill? How has your diet been going? Even if you haven't been able to change your diet completely, that is okay! Make the changes step by step. Quit sodas. then quit sweets. Then quit big portions. And so on. Even though this feels like a lot, you can still chip away at it and get closer to your goal.
• Pay it forward. Have you shared your experience with someone? Have you taken pictures of your progress? Put up a picture of your first healthy meal cooked at home? How can you tell the world about how amazing you're doing?
• Gym equipment. Have you thought about investing in your body? What piece of gym essentials did you get to better your workout experience? Or if you have some already, have you wiped the dust off it and used it to sweat at home?
• How are you? Do you feel closer to your goal than yesterday? If yes, week 2 is the PUSH. If no, find out what motivates you. Go back and write goals for yourself that you want... that you truly want... and tell yourself you MUST do it. Then you WILL. Then you will BE. This is about turning IMpossible to I'Mpossible. Good luck!

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This is a clip from last week's CrossFit class. For most of them, it was a crash course on CrossFit exercises that included all the exercises above. The best thing to do is to keep a good pace, recognize burnout or 'gassing out', and be disciplined at going to your stations right after the minute has passed. Remember, you are going to be at a station for one minute then IMMEDIATELY to the next station for another minute. After those 5 exercises, you get a one minute break, then do it again for 2 more rounds. The way this exercise is scored is by counting the total number of reps you did for all the exercises.

"Fight Gone Bad" is demanding in all parts of your body. From leg strength, to arms, to cardio, to every aspect of fitness (remember the 10 skills of fitness?). This workout is technically 17 minutes long. After stretching and warming up, there's really no need to workout after (like you'll want to anyway haha). Doing this with a partner is a great way to take on this CrossFit benchmark workout. This can be done at home (with dumbbells), at a globo gym (LA Fitness, 24 hour, etc), and of course, a CrossFit gym. All the links give the alternative if bars, wall balls, and rowing machines are not available. Don't make the excuse to not try this workout!