Another classic 'stache!
Thursday class times: 430pm and 530pm
Elements class: 630pm
WOD: "Fight Gone Bad"
3 Rounds for reps of:
Sumo Deadlift High Pull @ 75/55
Box Jump @ 20"
Push Press @ 75/55
Wall-ball @ 20/14
Athletes will spend 1 minute at each station, then immediately rotate to next movement. Athletes will rest 1 minute between rounds. Ready? OK! 3, 2, 1, GO!
Fight Gone Bad (F.G.B.) was originally designed about a decade ago for LW UFC Champ BJ Penn. When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".
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).
All that being said, this WOD should leave you gassed, flat on your back, saying, "yeah that was bad."
Like the way the box looks? Thank Lisa B. for all her hard work and effort! How can you help? Clean up after yourself! Put away weights neatly and help others be accountable too! We all like a clean place to get STRONGER!!
ELEMENTS CLASSES RESTARTING SOON!
December is right around the corner folks! New Elements classes start Tuesday Dec. 4th and run every Tuesday, Thursday, and Friday night at 630pm for three weeks! Come be a part of the team! Check out the EVENTS page for more info!