August 31, 2011
September 5, 2011

Pugilism twenty seconds at a time. I’m taking this idea and going straight the Versus channel with it. Imagine it: two fighters in the ring going at each other for just 20 seconds at a time, with mandatory 10 second interventions by the ref. I see this as the next big thing in combat sports, mark my words.

In all seriousness, while only working 20 seconds at a time seems like it should make the Fight Gone Bad set-up a little more manageable, if not quite “better.” But it’s not. In fact, it might be worse.

Tabata Fight Gone Bad

The Exercises:
– Wall Ball
– Box Jumps
– Sumo DL High Pull
– Push Press
– Row for Calories

Each exercise was done 20″ on and 10″ off for 8 rounds (4 total minutes). A 1 minute break was provided between exercises. The large attendance led to some adjustments in the equipment used, specifically, KBs for the high pulls and DBs for the push press. Men’s prescribed was done with a 20lb ball, 20″ box, 32kg KB, and 30lb DBs. Women’s prescribed was done with a 16lb ball, 20″ box, 24kg KB, and 20lb DBs.

The SDHP (Sumo Deadlift High Pull) isn’t a movement that we utilize a lot, especially as it’s quite difficult to perform correctly. We reviewed form briefly last night before things got started, but I thought it was well worth going over again:

– Start with your legs wide, hands brushing your thighs as you reach down to the bar;

– Body posture should be upright, not bent over – think beg chest with your butt sunk down towards the floor;

– Extend by driving the hips forward while “pulling” the thighs in;

– Once the hips are open, begin pulling with the arms – Do Not begin pulling until you have hit full extension with your hips! (Honestly, this is where the SDHP breaks down for most people, as they begin pulling before their hips are open all the way. The weight is often light enough that they can get away with it for a little while, but it will take a toll. This is an explosive movement, requiring full extension of the hips.)

If you can mimic the second frame of the above photo right at the moment of transition from hip extension to arm pull, you will be ahead of the curve.

– As you pull, drive the elbows up towards the ceiling;

– To reset, just reverse the sequence (arms all the way down and then hips back).

6PM Results:

7PM Results:

Great work. For those of you new to FGB, this will give you a great idea of how to approach the actual version. If your off for the weekend, enjoy the Labor Day Holiday, but if you’re in town, we will be having class on Sunday, so come prepared!



  1. edgy reggie says:

    Tabata + [fill-in-your-exercise-here] = major ass whuppin’! 🙂

    I used the prescribed weights for men. I started with the push press, and I am glad that I did.

    Working out with Alden was fun. 🙂

    I realize that the tabata workout is different from the actual “Fight Gone Bad” (tabata is longer), but this is the first time that I ever broke the 300 score barrier in any Fight Gone Bad workout.

    Afterwards, I did a much-needed yoga session with Winnie.

    Nice work everyone! Have a safe, wonderful Labot Day weekend.

    Best of luck to everyone who is doing the “31 Heroes” workout on Saturday (September 3).

    “Not too bad for an old man.” – CFDC’s (and possibly CrossFit Dupont’s) own ODB

  2. Julia says:

    Well, this was just lovely. It was the kind of thing where I absolutely positively could not let myself think about how much work there was left to do, otherwise I’d probably have bolted out the back door when Tom and Chris weren’t looking.

    Thanks, guys. And thanks to the 6pm crew who stuck around to cheer/heckle!

  3. Dian says:

    So sore. So very sore.

    It was great to get back to class after 3-weeks of traveling and inhaling English scones (those Brits make a good scone). This was a tough one to start back on. There was a point during the row that I thought I would just keel over at Tom’s feet and call it a night. I’ve got some work to do if I’m going to be ready for FGB in the next couple of weeks.