Some people continue to mock my new CrossFit hobby. But we know he is just afraid. However, the meme seems to state that CrossFitters love to tell everyone about CrossFit. So I have tried to keep to myself. Ultimately, I hope the fitness I gain and the run race results to come will be the best story. But maybe, I should indulge you now and then into some chatter so you can either learn or just continue to poke fun. Your choice.
Today’s “Workout of the Day” (WOD, in our lingo) was a pretty cool one. And it really is the sort of thing that I like doing because it utilizes some endurance and brings in that burning sensation in your muscles when you just want to quit but know you can’t. Feels very familiar to what happens in a short race — the battle. And maybe the little victory helps you prepare for a 100 miler — the war.
This workout was devised for MMA figther, BJ Penn. When I watched MMA for a few years, I saw this guy fight. So it hit home. I have always loved watching MMA fighters workout. It is not all weight lifting. And it is not running. It is a combination of disciplines or functional movements. Requiring strength, coordination, endurance, aerobic ability and more. These are exactly the things I got into this for. So let’s see what this workout is all about that we did today.
Titled “Fight Gone Bad” the workout simulates a 3 round MMA fight — without getting punched in the face or being choked out. The physical demands if you will. Five exercises done for one minute each. 1 minute of rest. Repeat for 3 rounds. Keeping score along the way of the number of reps you get for points coming up with a total score at the end. The nice thing is that about anybody can do the workout giving its composition. It is more about how fast you can do it. But it takes pacing. Start too fast and you blow out during your minute and end up wasting valuable time. So slow and steady is key. You also don’t get rest between activities so you need to plan your transitions because they are on the clock too.
Watch the video for the live action (not my gym) and a nice explanation from the CrossFit creator. Here is the routine:
- Wallball Shots: 20 pound ball, 10 ft target. (Reps)
- Sumo Deadlift High-Pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push Press: 75 pounds (Reps)
- Row: calories (Cal)
Depending on your skill, people rack up different points in different places. This was my first time through it today and pretty much had the same scores in all rounds. Basically hitting 30 wallballs, 15 sumos, 20 box jumps, 15 push presses, and about 15 calories on the row. My score, 265, seemed pretty good for a first time through this. A few places I could improve. But everybody was gassed at the end of the workout. Never seen so many people laying on the floor when the clock stopped.
And that is another reason why CrossFit is fun for me. It is group suffering. You can’t hit that intensity by yourself without some serious conviction. If you run, it is like being in a race. Sure you can go do that tempo training run but there is nothing like actually jumping in a race for that training run to really push yourself. Something about the race atmosphere in the moment charging with other competitors. With CrossFit, we simulate that daily in group workouts. I run a lot but it is all by myself. Enough alone time. It is fun to suffer with others at the gym….I mean Box.
Until next month.