I don’t know if that is even a word but my improvising skills are getting better and better as I try to keep up with some of the signature Crossfit workouts. Today, as promised, was Fight Gone Bad but since I lack the basic necessary equipment I had to improvise.
The workout Rx (as prescribed) is like this:
You rotate through five stations, spending one minute at each:
- Wall ball: 20 pound ball, 10 foot target. Each rep is scored as 1 point.
- Sumo deadlift high pull: 75 pounds. Each rep is scored as 1 point.
- Box Jump: 20″ box. Each rep is scored as 1 point.
- Barbell push-press: 75 pounds. Each rep is scored as 1 point.
- Row: Your butt off. Each calorie burned (according to the monitor) is scored as 1 point.
Rest one minute, and then repeat the five stations. Rest another minute, and then repeat it all again. Three rounds total.
Wall ball is simple, just throw the ball at the 10ft target and catch. However, once you catch the ball, you have to go into a full squat at the bottom.
SDHP is also a simple move if you know the mechanics of a deadlift. Even if you don’t, as long as you keep your head up and back flat you should be OK with only 75lb.
Box jumps can be anywhere from 18″-24″ depending on  your comfort level
Row – Since there are many people who don’t have rowers at  home, you could sub outdoor sprints or treadmill running in a pinch. Since many of the WODs include sprints or short distance runs I don’t see the harm in this but your score would be off.
For me, working in my basement now that winter is closing in, this was going to be a challenge. I didn’t have the ball or the height to do wall ball and I have read that you can sub thrusters instead if you want. Not knowing this, I opted to use dumbbells and throw it as high as I could which in a 8 or 9ft ceiling basement isn’t far. I should probably have used more than a 20lb DB too but I can try that next time. For the SDHP I wanted to use the bar not only for the pull but also as a target to jump over for the box jumps so I put 25’s on the Olympic bar, rested the bar on 2 small boxes and had a decent set up. With my back history it was important that now I am moving back into Olympic lifts that I go easy so having the bar a little higher than it would normally be with bumpers was a bonus. The bar was only about 18″ off the floor so I had to make sure in my jumps I was clearing it by a decent margin. As you have figured out, my SDHP was done with 95lbs not 75.
I used 35lb dumbbells for the Push Press which left me 5lb short.
Instead of the row I had to run on the treadmill and since  the treadmill we have doesn’t like me running on it the fastest I can go is around 5mph, after that I blow the fuse.
So there you have it. With the warm-up and the WOD it was about a half hour workout. 3 rounds of 5 minutes plus extras.
My counts were (I am sure) pitifully low but here you go:
DB throw – 30 – 40 – 40 (110)
SHDP (95lb) – 8 – 10 – 10 (28)
Jumps – 14 – 15 – 14 (43)
Push Press (35lbDB) – 20 – 15 – 16 (51)
Run  ?
Without counting calories – 232
What burns calories best? Should I run 3 hours a day to burn fat? Why are you making us work so hard? All valid questions from my little proteges at gymnastics. Being as it is that I am their Strength and Conditioning coach, they often come to me looking for (simple) answers. Running 3 hours a day vs working out 30 minutes a day? Sounds like the stuff I tell my wife about wasting her time on the treadmill. Once again, the interwebs come to the rescue.
