Intensity

WED 14/07/10
WOD "FIGHT GONE BAD"
3 Rounds for score - Wall ball - 6kg
Sumo deadlift high pull - 75lb
Box jump - 20"
Push press - 75lb
Row

This WOD is a crossfit classic developed for BJ Penn, a MMA superstar. The way fight gone bad works is: There is a clock continuously running and every minute you move from one station to the next and rest one minute between rounds, score is kept as number of reps, and calories burnt on the row. The clock doesn't stop and you must move immediately after one minute.

Tonight was my first Fight gone bad and i struggled a little with the intensity but pushed hard for all 15 mins and kept the 2nd and 3rd rounds fairly level, which is very pleasing and a sign that crossfit training is working very well :). I don't have a proper timer yet so this proved difficult as well as trying to keep my own score till the end of each round, but maintaining mental focus under times of stress is an important skill to hone, so yet another side benefit off crossfit.

To add to my list of gym equipment i need i will let everyone know that i hope to get a "Gymboss timer", which is a digital timer that has programmed tabata and fight gone bad inside and is remote controlled. these are available from www.australian kettlebells.com.au for $210.

Lastly ill leave you all with a quote from my greatest inspiration, not only in the gym, but life. A man that proves any person from any area, race, religion, culture, background can grow up to walk amongst the greats in any field he/she puts there mind to, Arnold Schwarzenegger

"Strength does not come from winning, your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength" - Arnold Schwarzenegger.