Friday, January 20, 2012

Saturday - Fight Gone Bad

 Creating Community Out of Fitness


Saturday 
Fight Gone Bad


Sunday off

Click here for the lane and partner assignments.  We have an odd number!  Please let me know if I need to correct your assignment.  So far I have room for several more men in the Rx'd lane (75 pound SDHP and PushPress), and room for several people to do the 3rd scaling (35 pounds).

In the ‘Fight Gone Bad’ 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 the next round. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your cumulative reps from all 3 rounds is added together for your Fight Gone Bad score.  You will work in teams: one person will count reps and act as a movement judge while the other works, then you will switch for the next heat.  Each team may assigned any station to start.  Pace yourself!

The stations are:
Wall Balls (Men 10ft target / Women 8ft target this time)
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (Concept 2 Rower on KCAL setting)
Standard Men = 75 lb PP and SDHP, 20lb Wall Ball and 20in Box
Modified Men/Standard Women = 55 lb PP and SDHP, 14lb Wall Ball and 20in Box
Intermediate = 35 lb PP and SDHP, 6-10 lb Wall Ball and 20in Box (step ups are permitted)

Here is a funny blog post from the fabulous Melicious about FGB , her first FGB, with links to others.

Daisy and Sirius' predecessors

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