Standards, Progress and “No Rep”!
November 8, 2011
November 11, 2011

Tuesday’s workout was relatively simple and straight forward: Tabata Fight Gone Bad. After a few day of heavy squatting though, class took their time warming up.

Warm Up #1:
2x 10 Squats, 5 Alt-T Push-Ups, Inch Worm 1/2 Ct,
10 Jump Squats, 5 Dive Bomber Push-Ups, Crab Walk 1/2 Ct,
10 Sit-Ups, 5 Supermans/Hyper Extensions

Warm Up #2: Towel Reaction Drill

A little different, and hopefully, a little bit of fun, but not without purpose. The constant movement of course helps to warm up the body while opening up joints, but it also helps get the CNS revved up by requiring constant reaction and response.

Tabata Fight Gone Bad

5 exercises. 20 seconds on, 10 seconds off. 8 rounds per exercise. 24 total minutes to complete the workout. Sounds like a recipe for fun to me!

Everyone was given 1 minute of rest between exercises, in order to rotate, call out their scores, and gasp for some more air.

For this iteration, scores were recorded as total number of reps, rather than lowest per exercise the goal was all out work.

(spreadsheet to be posted a little later)

Nice work everyone – I think the debate’s still on as to which version is better/worse: Fight Gone Bad or Tabata Fight Gone Bad.

It was great to have Peter and Doron back in class, especially as their new addition:
Baby Ezra!

Also, if you didn’t get a chance to check the blog yesterday, I highly recommend you go back and read Tom’s post entitled “Standards, Progress and “No Rep”!“. See you all on Thursday.



  1. Dan Samarov says:

    Loved/hated this workout… started out strong on the box jumps and push-press, think I managed to do a pretty good job maintaining FRoM. At the rower things started to get a bit blurry, by the time wall balls and SDLHPs came I was just straight up hurting. Need to work on not lifting with my back on the SDLHPs… I think I was compensating for my toasted quads from the rower and wall balls. But still, way less efficient and elongates the range of motion == more work. It does make me curious how this translates to the regular fight gone bad…

    Presses/heavy front squats tonight, see you all tomorrow!

  2. Ben says:

    I think my vote goes for Tabata Fight Gone Bad. I ended up with 333 (if I did my mental math correctly – which is suspect considering I had just finished TFGB). Not sure if that is good, bad, or somewhere in between, but I walked out feeling like I left all on the court which was good.

    I was in a group with SBV and Julia for the workout. Good crew to work with if you want to push yourself. We started with box jumps (as I wanted to get those out of the way) and ended with SDHPs. I used the 32 KG KB and later hated myself for doing so.

    Anyway, awesome class. The towel warm-up was perfect, it got my hamstrings warmed up and worked out some of the safety-bar squat soreness from Sunday.

  3. SBV says:

    As Tom pointed out later in the night, this workout presents the athlete with an opportunity to really take it to the “edge.” The built-in rest periods allow the athlete to continuously push toward maximum effort on each segment. I found that, no matter how tired I was, the movements were light enough that I could always push for another twenty seconds provided I was willing to deal with the discomfort. It was just a matter of wanting it badly enough.

    I took a quick peek over the “edge” during my set of wall ball shots but, for some reason, opted to hold back and keep things within my comfort zone. I’d like to think that I was being smart considering we have the Hopper this weekend. But, the truth is that I just didn’t want to subject myself to such discomfort — plain and simple. My goal moving forward is to use these types of opportunities (i.e., light weight/high reps) to really take things over the “edge” and learn to “get comfortable with the uncomfortable.”

  4. Katie says:

    I actually enjoyed last night’s workout because I felt like I gave it my all. Definitely got nauseous at a few points. SBV, well said about pushing through the 20 seconds of discomfort.

    I agree about SDLHPs, Dan, I felt exactly the same way with my toasted legs and compensating with my back. I need to hold myself to the correct form even if I’m tired.

    I used a 6# ball for wall balls, approx. 12# green ball for SDLHPs, 12″ box with jump up-step down, and 20# for push press.

  5. edgy reggie says:

    Congratulations to Peter and Doron on the newest addition to their family. From the looks of it, Ezra didn’t seem fazed by all the activity on the court (could this be a sign of a future CrossFitter?).

    For the Tabata Fight Gone Bad, I used the prescribed weights: 32 kg kettlebell for the sumo-deadlift high-pull (SDHP), 20# medicine ball for wall ball, 35# dumbbells for the push press, etc.

    I started with the push press, and I am glad that I did. I used the opportunity to work on my form and my (full) range-of-motion (RoM). I did the same with wall ball and with SDHP [concentrated on good form and on (full) RoM, and discounted any bad reps (no reps)].

    The workout was still a “gasser,” but I had little bit left in the tank afterwards to perform some double-under attempts.

    “Not too bad for an old man.” – CFDC’s own ODB

  6. Julia says:

    Hey, almost like bullfighting! Except in gym class. With white towels. Cool. You can have your elite fitness; I’ll gladly take the fun and games. Don’t know that crashing into the gym floor was part of the desired effect, but let me tell you, I was ALL IN. Sara and I sure showed those towels who’s boss.

    Those 2 minutes aside, I scaled back a lot on the TDWOD – went into class feeling pretty beat up, and wound up going with step-ups, light DBs, etc. Was nowhere close to the edge, but I think – for me, for last night – that was a good decision.

    See you all Thurs, and congrats Peter and Doron!!!

  7. Sara says:

    I did some pre-class skill and strength work. First some light snatch balances and Jerks. Then I did 3 fairly light sets of strict press. During that work I felt tired so I already knew going into class this would be a tough workout.

    I had a hard time with our towel throwing warm up partly because I am slow to react and partly because the lateral movement to get to the towels would hurt and I had to slow down. Also by the time we were done my lower back was feeling it. I decided to go with lighter weights in the workout as a result. I started at wallballs. I used a 14lb ball and for the first time in a very long time I only had to not count 4 reps. Even so I was still very slow on these. I usd 16kg for the SDHP, did step ups instead of jumps and 20# for push press which even as I was tired felt strange because it was so light. Still I am glad I used the light weights cause I was really tired.

  8. Erica says:

    I (gasp) dared to venture to the 7:15 am class when I heard that Chris was teaching and doing TFGB was insane that early. I am a morning person so don’t think it was the early hour, but rather how sore I was feeling from the previous workouts which slowed me down the most.

    I dropped to 12lb wallball, used 16kg kb, and did the normal size box. I tried to stick with the 20lb for the pushpress (but used 15 for one set). I feel like I put up better numbers last time we did this.

    I didn’t get a chance to read the blog post before going, but I find myself feeling more motivated to work hard at crossfit, reading how determined the coaches are to make this the best possible experience. Can’t come Thurs or Sun, so see you next Tuesday!

  9. Dan Samarov says:

    Hey folks! Mentioned this in a previous email but myself and few buddies are putting together a web application to track and analyze workouts/nutrition. If you’re interested we’re in the process of a beta release/trial study and would love your thoughts/feedback/criticisms. The website is

    Science Behind the Sweat


    – Dan

    P.S. Please feel free to pass this along to others if you think they might be interested 🙂

  10. Steph says:

    It sounds like Tuesday was a rough/tired day for a lot of people. I was feeling it a little too but was glad I went to class and pushed through.

    Partnered with Andraea on the towel throws. Haven’t done those in awhile and it was fun. They really are a good warm up drill.

    I started on the box jump station and subbed double unders for box jumps. Used 15lbs for the push presses because I have the tendency of not standing up all the way in between reps when it gets heavy and I go to jerks, so I wanted to make sure I was not doing that on Tuesday night, especially after the comments and posts after Sunday’s class. Rowing was rough as usual but tried to focus on driving with the legs and not pulling early. Subbed med ball cleans for wall balls and used a 12lb. Used the 16kg for high pulls.

    See everyone tonight and looking forward to the Hopper this weekend!

  11. tarakfoto says:

    Having been gone for 2 1/2 weeks, this workout definitely kicked my butt, but it felt good to jump right back into things. One thing I really need to work on is keeping a proper squat stance as my knees tend to fall in and and it ends up killing my lower back.