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December 4th, 2012 -CrossFit Stapleton


December 4th, 2012 -CrossFit Stapleton


Fight Gone Bad explained by Gregg Glassman

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20#/14# pound ball, 10 ft target (Reps) sub air squats
Sumo deadlift high-pull, 75#/45# pounds (Reps) sub KB swing
Box Jump, 20″ box (Reps) sub step ups
Push-press, 75#/45# pounds (Reps) sub push ups
Row (Calories) sub Air Dyne

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.

Cool Facts on FGB

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, 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).


F.G.B. in my own words: “Just when you’re getting to your threshold of pain and don’t think you can pull off another rep, 1-minute is up and you jump to the next station. So precise and so awesome!” Now, go get your fight on!

Jolene 238
Justin 307 Rx
Sara C 243
Tiger 200 Rx
Dana 215
Jim 315
Cyndi 246
Nicolle 236 Rx
Sarah B 294
Tara 227 Rx
Jessika 284 Rx
Jeff 182 Rx
Jason 225 Rx
Nancy 223
Wade 293
Amy 220
Christina 232 Rx
Emilio 299
Brad 281
Joyce 227
Mike K 244
Gabe 171
John 177
Pilar 252
Kat 219
Meghan 246
Jeff 277 Rx
Rachel B 219 Rx
Mark 223 Rx
Brandon 230 Rx
Jason B 263 Rx

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