The Ladies
Drew 128 10/65/step-ups
Jodi 141 10/35
Johnny 215 Rx
Mary 184 10/35
Ed 188 10/65/12/35
Bret 261 Rx
Tiffany 216 Rx
Andy 170 Rx
Hank 290 Rx
Justin 346 Rx
Missy 254 Rx
Dawn 233 Rx
Matt 346 Scaled ROM
Tomi 180 35

Fight Gone Bad (FGB) is one of the earlier CrossFit benchmark workouts. It was designed for and tested by then UFC lightweight champ BJ Penn. After doing the workout for the first time, BJ Penn was asked (while flat on his back) how this compared to a UFC fight. He explained that it was like a “fight gone bad,” and that’s where the name came from.

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20″ Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn’t want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

Each year there is a FBG “event” that is to raise money for the Wounded Warrior Project, The CrossFit Foundation, and Livestrong. You can find out all of the details with links to each charity here. We will host a FGB event here on Saturday, September 25 – along with all of the other CrossFit affiliates nationwide. Invite your friends, invite your family, and come out to raise money for these charities. Don’t forget, your donations are tax-deductible! Individuals who raise $150 or more will receive an official FGB t-shirt. About half-way down on the right side of the page there is a “Register” link. Create a user name, profile, and fund raising goals. Just remember to type in Conviction CrossFit as your team.

Today we will be “practicing.”

WOD

3 Rounds For Total Reps

1 min wall balls (20/10)

1 min SDHP (75/55)

1 min box jump (20″)

1 min Push Press (75/55)

1 min row for calories

1 min rest