August 3, 2011
August 8, 2011

With Fight Gone Bad 6 some six weeks away, the focus Thursday night was on a bit of FGB-prep. First up, however, was a little handstand skill work.


For those still working up to their handstands, the focus was on handstand progressions. This will help build comfort with the inverted position, and with comfort will come added strength. For those with handstands, the work was with handstand holds.

Fight Gone Bad Prep

The workout was made up of two couplets: Rowing/Wall-Balls and DB PP/Lateral Burpees. As prescribed, you complete 4 rounds of 40 seconds work with 20 seconds rest for each couplet exercise. A 1 minute break was given in between the change over from one couplet exercise to the other. A 2 minute break was given in between the change over from one couplet to the other. Score was total reps for the entire workout.

The goal of this workout was to teach pacing = executing consistently good reps under duress and through fatigue. Why the “good reps”? FGB is an exhausting workout, without a doubt, but it can also be demoralizing to push yourself through 10 reps of the wall ball during the third round only to have 5 of them count. If you going to expend the energy, do everything you can to make the rep count!

Awesome work! Remember, Sunday’s classes are still on! Same bat time, same bat place. So come ready for some heavy work.

Also, a few shout-outs:

It was great to have Carlos in from Miami visiting for a few days – the circumstances for his visit were less than stellar (a very sick friend), so it was great that we were able to provide a least an hour of respite through some sweat and hard work.

We also bid goodbye to Ben Kastan Thursday night as he’s wrapping-up his summer internship at the DOJ this week. It’s been great having Ben work with us this summer – he’s made a lot of progress (shoulda seen those cleans during the barbell complex last Thursday!) and will definitely be missed.



  1. Julia says:

    Good luck, Ben! Great having you with us this summer.

  2. Andraea says:

    Awesome workout!! Love the longer metcons. I’m still having rowing issues, I didn’t feel like I was doing it correctly again, I only got 8-9 calories per 40 sec which I think is low. I gave in to pressure by Chris to use 16lb medicine ball for wall ball & I’m glad I did. It was rough but i’m glad I did it.

    Good luck Ben! It was great having you in class!

  3. Sara says:

    Andraea- I knew you would like that workout.

    I did the 6pm class. Started at the push press and lateral burpees. Then went to wall ball and last rowing.

    I used a 16lb med ball and 30lb DBs. I don’t know what my reps were but remember my total calories after 4 rounds was 41. Wall balls are still very tough for me to hit the target. Still have to jump to hit it so I end up moving around instead of staying planted in one spot. That makes it hard to get into a rythm.

    Safe travels Ben and if your in DC make sure to visit us.

  4. Brendan says:

    Good luck Ben and Carlos, keep up the good work, give us a shout your next time through DC.

    Had a few beers with Ethan afterwards but couldn’t stop sucking down water. I’ll be on travel four of the next six weeks but hope to be ready for FGB6.

    Thanks to Steph for updating the blog and capturing the one burpee i did correctly.


  5. Ben says:

    Thanks! It really was an awesome metcon to end on. Working out with y’all this summer has been great. I definitely feel like I’ve progressed and it’s thanks to the time everyone took to work with me/give tips, hints and advice on how to improve all the various movements.

    All my best to everyone at Crossfit DC,


  6. Amelia says:

    Great tough metcon. Tried to pace/push myself.

  7. Dian says:

    I really enjoyed working with you this summer Ben. Best wishes.

    Not practicing my handstands came back to bite me…as I knew it would. I felt a little bit more comfortable doing the half handstands than other times. Won’t get an actual handstand unless I practice.

    I really love the longer metcons especially with Fight Gone Bad coming up. I used the 12lb ball for the wall ball. I mistakenly re-set the rower after the first round but I got about 40 calories after the 4 rounds. I was so out of it by the time we got to the push press I started doing thrusters. I tried to pace myself on the burpees. I was glad when it was all over.

  8. Scott says:

    Very tough work out. Definitely felt it the next day.