Why, Hello There, Fight Gone Bad

For some reason, I think I like Fight Gone Bad.

Fight Gone Bad
3 rounds:
1:00 push press, 55#
1:00 row
1:00 wall balls, 15#, 10ft target
1:00 sumo deadlift high pull, 55#
1:00  box jumps, 20″
1:00 rest

Oooo, I love Fight Gone Bad, I’ll say when others complain about the combo of push press, wall ball, sumo deadlift high pull, rowing, and box jumps. I love that format… and there’s push presses and box jumps… so fun!

I gaze fondly at the commemorative t-shirt from FGB day in 2008 (when I won first place in the intermediate division).

At CrossFit Central, I was always excited when the monthly assessment was two rounds of FGB.

I feel proud when I remember that in 2009, I was finally FINALLY able to do 20″ box jumps and lift the 55# barbell, so I did the workout RX for the first time.

And I was really disappointed to miss FGB day in 2010 because I was in Prague. I mean, I was thrilled to be in Prague, but FGB had become a welcome tradition.

So I was super-duper excited yesterday when I learned that our final test for the Circle of Awesomeness Challenge would be Fight Gone Bad. I wore my FGB t-shirt and good luck knee socks.


Yes, I like the format. Yes, I like the movements.

But hell, yes! Fight Gone Bad is really hard.

Halfway through round two, my inner 8-year-old was whining: This hurts!

A high five of thanks to Carissa who counted my reps, cheered me on, and reminded me to pick up the bar when I really didn’t want to.

My total reps: 215

Not my best score – in 2009, I got a 221 – but this is the first time I’ve done FGB since my thyroid retired and left me cold. I’ll take that.

And now, I throw down a challenge: sure, we can do Fight Gone Bad, but what I really want is to see a CrossFitter tackle something like this (Nick, Jerry, Sleeves, Fro, Chaz, Kirk, Rob, Wes, and Boone, I’m looking at you!):

(This video is from 1941. Apparently the Russian cossacks recovered from the excess adrenaline of battle with a little get-down.)

First O’ The Month Assessment = Fight Gone Bad

I was a little lax on taking care of myselfover the weekend, and I felt the effects yesterday. Sadly, I'm back on a 4-5 hours of...

Read More
Feelin’ Pushy

I think it's happened! I think I've finally crossed firmly into "I like lifting heavy" territory. It's taken about six months of grouchy gym sessions...

Read More


  • kel says:

    I have to admit – I secretly love FGB. It was the very first Crossfit workout I ever did, so I love to see how far I've come and remember that long-ago day. 🙂

    On the flip side – we did "Christine" today, who is a dirty, dirty tramp and I do not love her. 🙂

  • Melissa 'Melicious' Joulwan says:

    Oh, man! I just looked up Christine, and I gotta say: I kinda totally want to try it!

    3 rounds for time:
    Row 500m
    Deadlift x 12
    Box jumps x 21

    Sounds beautifully brutal. Or, like you said, dirty, dirty tramp!

  • Ehsa says:

    OMG – the Russian Dance Challenge. Would Crossfit call it "Ivan"? Wherever did you find that vid? Major cool.

  • Melissa 'Melicious' Joulwan says:

    IVAN! I love that!

    I think I saw the video on Boing Boing or Mental Floss. If I ever post anything that seems smart or cool, it usually come from one of those two places.

  • Melissa says:

    Everyone in my box thinks I'm crazy but I love love love FGB, its one of my very favorite workouts. Rock on crazy FGB lovers!

  • Melissa 'Melicious' Joulwan says:

    As much as it hurts, I still have a soft spot for FGB.