Fight Gone Bad

Thanks to a friend of mine I haven't seen in almost 14 years, I have made the decision to do Fight Gone Bad. 

Fight Gone Bad is a workout named by an MMA fighter who when finished with it said it was like a fight gone bad, and Crossfit has dedicated a day this month for all Crossfit affiliates to get together and do the workout while raising money for three charities. 

Fight Gone Bad Consists of:

The following five exercises for one minute each, with a one minute rest between rounds and three total rounds.

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The charities invovled are:

The Special Operations Warrior Foundation

Camp Patriot

The Crossfit Foundation

The event is supposed to be on the 17th of September, yet my affiliate Potomac Crossfit is holding the event on September 24th 2011.  In an effort to overcome feeling like a fat guy I am going to do the event, but it would have not come to pass if not for a simple e-mail from George Wahl. 

I've taken a small excerpt from his e-mail to me and printed it below, I hope he doesn't take offense to my posting of this item here, but it motivated me to do something, so I had to share:

"Fear sucks. Fear is the reason people clam up. Fear is the reason why people don't make decisions and fear too often than not dictates our lives and limitations. Don't give into the fear. Yes, it's a line from a cheesy Keanu Reeves film but it's also very true: "Fear causes hestitation, and hesitation will cause your worse fears to come true."

I'm deathly afraid of heights (probably because I'm a midget), or more approriately I'm afraid of falling from them. I can't even be in a glass elevator in a hotel and look out into the hotel while the elevator goes up. It scares the balls off of me. Six feet up in a ladder and I'm done. A couple weeks ago, I was doing some yard work. I have two tress in the back of my house that overhand and do nothing but clog up the gutters and are a general pain in the ass. The only way to get to the branches is from the roof (I have a ranch style house). No big deal, right? 15 feet off the ground…no big deal. I stood on the ladder for about 45 minutes at the gutter line. It took me another 10 just to put one foot on the roof. I'd go foot on, foot off for another half hour or so. Then I'd go 80% on the roof, 20% on the ladder. It took me about 2 hours, but I finally did make it onto the roof. When I got there, it wasn't so bad. Not that I was doing cartwheels and back-flips up there, but I got to the ridgeline and got what I needed done. No, I didn't conquer the world, but it helped me gain a little victory in overcoming my fear.

Point is, ultimately you have to face your fears or they will hold you back from what your end goals are. If you say no to FGB, it because easier to say no to other things and give into the fear."

Other than the fact that he just quoted Keanu Reaves, he did make me realize that I was asking for help, and promptly assisted. 

My response to him was approriate for who I am today… "Senoir Wahl…Fuck You…Thank You…I'm doing it."

So again I say THANK YOU GEORGE WAHL, for lending a hand when needed.

If anything this should show that humans need interactions with other humans even if it's in an electronic form.  I don't believe it would have had the same impact coming from someone I see or talk to everyday. 

So now I am going to be a shill, and ask that if you are reading this to please help me raise money for these three great charities.

My contribution page is here.

https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=3L45UT9#

09/01/2011 Daily Recap

After a long hiatus from working with the diabolical giggle of Coach Liz, I worked out with her this morning.  I am using my work with Liz to improve areas of Crossfit that I am weak, and to ask questions about particular techniques. 

Today’s work involved doing push jerks for the weight lifting portion, and a Metcon that involved three maneuvers with an undetermined number of reps, at least that’s what I thought.  During the push jerks Liz corrected a couple of small technique issues which were causing me to lose balance, one of which was the fact that I have a tendency to take my big melon and drop it towards the ground.  I think it’s an involuntary reflex from carrying a head the size of bowling ball.

The push jerks work was done at 155 lbs, and I did three sets of 3.  Not bad for a guy who still can’t remember the names of all the maneuvers. 

See Work Below:

The metcon involved doing power cleans, lunges, and box jumps.  When Liz wrote this on the whiteboard she did not write a number of reps, in fact there was no prescribed time, so I was unsure of what the game plan was, after the push jerks she tells me are going to start with 10 reps and then work down to 1 rep for each exercise.  Yeah that sounded like fun.

This workout was like climbing a mountain, the first round of 10 being the steep base of the final climb to the summit.  After I reached the number 5, I started getting a second wind with my box jumps getting better, and more connected.  By the final two rounds of 2 reps and then 1 rep I felt like super man powering through the work. 

At the end there were a few minutes left, so Liz worked with me on some deadlifts.  Watch the action below at 295 lbs.

Okay Lift here:

Last one was much better:

My work day was very long, so in the evening I did not do cardio, I will try and get it in tomorrow.