“Fight Gone Bad!” is a significant workout to me. A decade ago it was an annual September event that was trained for similarly to the way we get ready for “Murph” nowadays. There were mini variations, task priority efforts, and intervals all done to maximize the number of wall ball shots, sumo deadlift high pulls, box jumps, push presses, and calories we’d be able to rack up on game day. Not to mention the strategy – Which station is best to start at? What exercise can be cycled fastest? Is it even worth rowing?
Preparation and analysis are fun, and the annual “Fight Gone Bad!” event offered a taste of competition adrenaline (a lot like the Open) that I love, but what really makes the workout special to me is that it started me down the path to CrossFit Affiliate ownership.
It was September of 2009, “Fight Gone Bad IV” at CrossFit Boston. I was hanging out after the workout (I cannot remember my score, but I assure you it was under 300), watching and cheering on other athletes, when a coach approached me about opening a new box.
I took the CrossFit Level 1 in June of that year and had spent the prior 3+ months up to that point working to improve my craft as a coach and exploring every avenue out of my desk job and into the fitness industry. I was looking into ALL the options: starting an outdoor boot camp, partnering with other coaches to rent space or open a gym, an Affiliate transfer, you name it.
That pivotal moment was the opportunity I had been searching for. That question began a journey that I am still on today with everyone reading this. I was not a member-athlete at CrossFit Boston (I trained somewhere else). Had I not made the choice to register for that event, “Fight Gone Bad IV” and go to that box on that evening I wouldn’t be here today typing this, and I would have missed out on countless other relationships and experiences I’ve been very fortunate to enjoy and am grateful for everyday.
“Fight Gone Bad!” is a special to workout to me. On Saturday morning, September 22nd CrossFit 781 is hosting “Bring a Friend Fight Gone Bad”. “Fight Gone Bad!” will be the workout, with one catch, you must bring a friend from outside CrossFit 781 to act as your “cornerman”. They will not be exercising, simply helping keep track of your reps (not judging, I’ll play referee), cheering you on, sharing some fist bumps and hopefully getting a sense of the awesome atmosphere we get to train in every day.
Doors will open at 8:30 that morning, with the first heat at 9 AM. Register yourself and your friend or family member from outside CF781, and get ready for the fight!
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is sum total of points.