Aug 152011
 

It’s that time of year again. End of summer? Back to school? The start of football season?

Nope. It’s time to gear up for the sixth annual Fight Gone Bad fundraiser!

What’s Fight Gone Bad, you ask? It’s a workout that also doubles as CrossFit’s signature annual charity fundraising event. This year, the nonprofits supported by Fight Gone Bad 6 are The Special Operations Warrior Foundation and the CrossFit Foundation.

Both are worthy causes. The Special Operations Warrior Foundation provides full scholarship grants and educational and family counseling to the surviving children of special operations personnel who die in operational or training missions; in addition, it provides immediate financial assistance to severely wounded special operations personnel and their families. And the CrossFit Foundation — the philanthropic arm of CrossFit HQ — is focusing its efforts this year on the CrossFit Kids ISR Swim Program. The goal this year is to contribute $1 million through Fight Gone Bad to help prevent accidental childhood drownings.

And why’s it called “Fight Gone Bad”? Because after finishing this workout for the first time, UFC champ B.J. Penn said: “That was like a fight gone bad.”

Here’s the workout:

Rotate through five stations, spending one minute at each:

  • Wall ball shots (20lbs / 14lbs), 10 foot target. Each rep is scored as 1 point.
  • Sumo deadlift high pulls (75lbs / 55 lbs). Each rep is scored as 1 point.
  • Box jumps (20″ box). Each rep is scored as 1 point.
  • Barbell push-presses (75lbs / 55 lbs). Each rep is scored as 1 point.
  • Calorie row. 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 all the stations again, for a total of three rounds.

Last year, almost two dozen of us packed into our old gym for Fight Gone Bad (and for a post-workout barbecue). Family, friends, and other CrossFit Palo Alto members cheered as each of us jumped, rowed, and heaved medicine balls and barbells around the gym.

http://youtu.be/R21LB5_0ImI

This year, we’ll do the same — and also fundraise together to support the Fight Gone Bad charities. Please join us by registering for Fight Gone Bad 6 no later than September 14, 2011. Click here to get started, and set up your own personal fundraising page. Then, share it via email, Facebook and Twitter to get your friends and family to pledge their dollars to support your efforts. (Bonus: Fight Gone Bad tee shirts will be awarded to everyone who fundraises $150 or more by October 1, 2011!)

In the meantime, don’t forget to work on your wall balls and sumo deadlift high pulls, because on Saturday, September 17, you’ll be joining us at the gym for a sweaty good time and for a celebratory (and much-deserved) post-workout Paleo potluck!

 

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