A Classic: FGB

by Andrew B, originally posted 15AUG2015

2008 0330 - FGB skills portionFGB at FCF 1.0 (March 2008)

FIGHT GONE BAD is one of the CrossFit benchmarks designed to simulate the time domain of a MMA bout (five minutes of work followed by one minute of rest). Usually done as a 3-round version, you can do the “Championship” version at 5-rounds.

The workout first appeared on on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after professional MMA fighter BJ Penn who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

The programming is really beautiful in that it emulates the same movement patterns you might see in a fight: ducking, pushing and punching, pulling (especially when grappling), jumping- whether a flying punch or kick or just dancing around, and, of course, the labored breathing. The ideal stimulus is that movement happens for 5 minutes straight.

It’s a great workout that really packs a punch*, is done relatively quickly (no more than 20 minutes), and can be done with minimal equipment. When we started Foundation CrossFit back in 2007 in a 300SF garage we used this workout protocol A LOT. Just check out the oldest posts at our old blog.) Since it’s a station workout you can easily start people at different exercises if you have limited equipment like we did.

Here’s the classic WOD demo and explanation video:

See me sitting down on a dynamax at 2:45

This footage was taken at the end of my Level 1 Trainer Seminar back at the original CrossFit gym in 2008. All of us (including Jesse Ward of Local’s Gym/Lynnwood CrossFitKris CleverJohn WelbourneJason McDonald, and more) just finished doing it ourselves, so you might find me slumped, sitting in the background. The trainers then took to the floor with their media team and made this classic video.

CrossFit WOD for Wednesday 12/14


3 rounds for max total reps:
– 60 seconds wall ball, 20/14# to 10/9′
– 60 seconds sumo deadlift high-pull, 35/25kg
– 60 seconds box jumps, 20/16″
– 60 seconds push press, 35/25kg
– 60 seconds row (calories)
– 60 seconds rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to whiteboard!

Barbell Club WOD – Week 3, Day 2

power snatch
power clean
accessories: reverse fly on Crossover Symmetry, bent-over single-arm row

Kettlebell S&C WOD


Skills Arm Bars and TGU

Bulgarian split squats

10 minute EMOM:
Odd minute: 16 alternating single arm swings
Even minute: 10 clean and jerk (5 each arm)


+ Sit-Ups and Planks Aren’t Enough to Build a Strong Core – Lifehacker

Muchas Repeticiones

by Andrew B

12644836_1029927137079216_467574250362691911_nNicole C

Extension of the ankle, knee, and hip allows weight to shoot up towards the shoulders.

CrossFit WOD for Monday 11/7

10 minutes to build up to a heavy press, then

5 rounds for max total reps, 1-minute stations of:
– wall ball, 20/14# to 10/9′
– hang power clean, 43/29kg
– broad jump, 6/4′
– row (calories)

Post score to whiteboard!

Barbell Club WOD

accessories: weighted plank, arms

Kettlebell Strength & Conditioning WOD

Ground Force Exploration Warm Up

Skills: TGU 5/2 each side

Strength work Day 5: 14 swings every minute for 10 minutes


+ Inside Lululemon’s Unconventional Influencer Network – Fashionista

Another Day, Another Partner Workout

by Andrew B

Patrick H and Matt C doing some Cossack Squats

Today concludes VOLUME WEEK!

CrossFit WOD for Saturday 10/15

bench press 4×10

3 rounds for max total reps. 1-minute stations:
– alternating box jumps, 24/20″
– partner wall ball
– partner med ball situps, 14/8#
– pullups as partner planks
– alternating burpees (as soon as partner returns to feet)
– rest

Post teams and scores to whiteboard!

Pullup Strength Development: 2(1,2,3,2,1)

Level 2 / Foundation Barbell Competition Team at 8am

Endurance Club – Rowing at 9:30am


+ Breathing Yoga – Yoga Everywhere

Fully Extended

by Andrew B

rando JUNE 2016-17Brandon C

Generally when you hear the term “full extension” in regards to weightlifting, we want to see the ankle, knees, and hips locked out with the body in either a straight line or a slight arch.

CrossFit WOD for Sunday 09OCT2016

5x2x70 snatch + hang snatch, then

5 rounds, 1 min each:
– row for cal
– wall ball
– box jump
– rest

Post score to whiteboard!

HellaFit WOD


30 min AMRAP:

10 pushups
20 goblet squats
30 walking lunges
400m run
50 KBS


+ Judge Rules in CrossFit’s Favor, NSCA Attempts Damage Control – The Russells

Hips, Hips, Hips!

by Andrew B

2016 Jan Foundations-55Jeff B

Most kettlebell movements can be completed more efficiently when you completely flex the entirety of the leg: the foot, calves, quads, and glutes.

CrossFit WOD for Sunday 07AUG2016

press 5×5, then


3 rounds, 1 min each:
+ burpee
goblet squat
+ shooter pushup
+ kb OH lunge
+ row (cal)
+ rest

Performance: 32/24kg, Fitness: 20/12kg. Post score to whiteboard!

HellaFit WOD


5 rounds, 1 min each:

1. burpee
2. squat
3. pushup
4. lunge
5. row
6. rest


+ How to Increase Your Aerobic Capacity – Barbell Shrugged

Shoulder Extension

by Andrew B


Shoulder ExtensionSeated Shoulder Extension (1), SSE w/ closer hands (2), SSE w/ hands touching (3), table top bridge (4), reverse plank (5)

Shoulder extension is an important factor in your success in movement. Defined as bringing the arm behind you as maintain an upright posture, it is an important position in many common CrossFit movements:

In the transition phase of the clean:

Shoulder Extension during the cleanEspecially if you hear the cue “KEEP IT CLOSE”

In the receiving position of the muscle-up aka the bottom of the dip:

Shoulder Extension - dip

To an extent it’s also seen in the bottom of your pushup and burpee:

Processed with VSCO with hb2 preset

How can you work on this? Practice! The sink stretch is probably our favorite pre/post-workout stretch, but remember that stretching is only one half of the equation. We must strengthen it as well. Recently an athlete did personal training with me to cover, and hopefully achieve, that elusive muscle-up with the magic drill they’ve been missing. At the end of it all my conclusion was that the athlete didn’t have enough shoulder extension to safely receive the transition position, and so stretching became the main goal. The strength is there, we just need the ROM!

Being mindful of where the elbows move during phases of both pulling and pushing motions can help you figure out where you need help? A short list of examples:

Not being able to transition through in a muscle-up, having standard pull-ups but not any/many chest-to-bar pull-ups, having barbells/dumbbells/kettlebells swing out during snatches and cleans, not being able to skin-the-cat, weak bench pressing skills, etc.

On a more advanced and experienced level we can add weight to prove that you’re not only flexible enough, but that that range-of-motion contains adequate strength:

Standing Hamstrings + Shoulder ExtStanding Hamstring Stretch + Weighted Shoulder Extension

Get to sink stretching!

CrossFit WOD for Tuesday 19JUL2016

back squat 5x5x70 or 2 to 5kg heavier than last week, then


3 rounds for max total reps:
1-minute max wall ball, 20/14#
1-minute max box jumps, 24/20″
1-minute max power snatches, 35/25kg
1-minute max row (calories)
1-minute rest

Post score to whiteboard!

HellaFit WOD


1 min each movement,
3x each triplet,
1 min rest between

– pause front squat
– tempo RDL
– hardstyle plank

– push-up
– alternating bent over row
– situp

– jump rope
– reverse lunge

Endurance Club – 6:30pm

Bring a watch to time your intervals.


5x100m fast, even pace with 50sec test b/t reps
5 minutes rest
4x200m fast, even pace with 40sec rest b/t reps
5 minutes rest
3x300m fast, even pace with 30sec rest b/t reps
5 minutes rest
2x400m fast, even pace with 20sec rest b/t reps

Total: 3000m

Workout Focus:  Even pace means that all runs should be at the same speed for that distance. All your finishing times for each distance should be within 1 second of all intervals in that distance.


Expect something like this if we determine you need stronger biceps for pulling mechanics:

Bicep Openers by Julien Pineau of StrongFit

Otherwise we 1.) choose one you want, 2.) choose one with a glaring weakness of yours, 3.) we choose one for you!


+ The Balancing Act – ESPN
+ Dave Castro Addresses the CrossFit Games Athletes – CrossFit Photo Journal (Instagram)
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The BEST Thoracic Mobility Routine by The Movement Fix:

Get Tight and Hinge, Don’t Bend

by Andrew B


By setting your breath (and therefore your core) your movement becomes more efficient, utilizing the proper muscular engines for each movement. Above Brian C sends his hips and knees with a strong, stiff midline backwards to engage the majority of the hamstrings and glutes, and less in the low back.

CrossFit WOD

handstand practice

for time:
20 front squats
50 double-unders
30 push press
50 double-unders
40 toes-to-bars
50 double unders
40 hang power cleans
50 double-unders
30 overhead lunges
50 double-unders

Fitness = 43/29kg, Rx = 52/34kg, Performance = 61/43kg

Post time to comments!

Barbell Club WOD

– 3-count floor to knee then pause
– Chinese-style high pull
– 5-count lower from power to knee then pause
– hang snatch
– 5x1x70 or 2-5kg heavier than last week

– work to 80% of your 1RM CJ
– 4×1, 2-5kg heavier than last week

– 4x2x80
– 2-5kg heavier than last week

2 rounds:
8 single-leg RDL/side
10 Cal Strength extensions
20 hollow rocks

Kettlebell S&C WOD


5×3 bent press, then

10-to-1: Bulgarian split squats


Have We Diluted the Kool Aid? – Fit Move Go

I’ve been doing CrossFit since 2006 and I knew about it maybe a year earlier (saw someone in my big box gym rocking an OG CrossFit sweatshirt). It was very different back then: gym equipment were either hand-me-downs, craigslist finds, and/or DIY projects. People wore 100% cotton t-shirts and wore baggy basketball shorts or ranger panties, which eventually became lululemon and board shorts.

Workouts were a different beast. Scaling and modifications were mentioned, but everyone wanted to do the sexy stuff like Greg and Annie were doing on main site. Rx. Rx. Rx. Now gyms know a little better- we have to cater to more than one crowd- that’s why FCF has CrossFit class, Barbell Club, HellaFit, Kettlebell S&C, Mobility, Yoga, Level 2, Skills, and more.

See more of the feel/vibe/atmosphere of the old school in the video below:

Saturday 5/21

no squat makeups today- we’re short on eyes to watch everyone!

3 rounds for max total reps:
– 1min partner wall ball, 20/14#
– 1min synchro toes-to-bar
– 1min partner box jumps/step-ups
– 1min partner deadlifts
– 1min over & unders
– 1min rest

Post results to comments!

WARMUP – whatever Gabrielle, Grayson, and Bobby come up with! They’re in charge today!

A. EMOM 14 min: power snatch + 2 snatches

B. CGO 14.4

AMRAP in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14lbs to 10/9′ target
30 cleans, 61/43kg
20 muscle-ups

C. RUBIK’S CUBE from the 2016 AIJAN Masters Competition

D. Dynamax Wheels til you tap out