Improve Your Fight Gone Bad Score – Final thoughts from StreTch
Over the last week I’ve put together a collection of blog posts to help improve your Fight Gone Bad Scores. Today I put it all to the test. It’s no good preaching it if you’re not going practice it.
My previous best score was 315 and this was achieved with no real plan, I just squatted, pulled, jumped, pressed and rowed as hard and fast as possible. This time I decided to follow my excellent advice (even if I do say so myself) and follow a structured plan (more here).
My target score was 330 (15 reps higher than my previous best)
This is 110 reps per round
Or an average of 22 reps per exercise
I hate the rower and I struggle with the Sumo Deadlift High Pulls (SDHP). On the other hand I’m good at Box Jumps, Wall Balls and the Push-Press. So I decided to target the following reps on each station:
This is how my Fight unfolded:
Wall Balls – find a rhythm and get them done. All 25 were not a problem until the last round. I found it really useful to not crank my head back and look up at the target. At the top of the movement I could see the target in my peripheral vision and I tried to keep my head in this position when squatting. In the first two rounds I finished all reps and had 20 seconds to rest and get myself set for the SDHP. In the last round I managed to drop the ball twice, I know the Aussies are crap at cricket but…! This cost me some time and the score I was aiming for in the last round.
SDHP – this has always been a momvement that I’ve not enjoyed. I’ve had some troubles with my left shoulder and this lift is uncomfortable and sometimes painful. I’ve been doing a lot of work on my shoulders (thanks to my coach Derek Woodske). My plan here was to do 5 reps, rest a few seconds and then repeat until I reach the targeted 20 reps. I kept the bar nice and close and focused on keeping by shoulder back and down. I also made sure to lower the bar to my hips and then deadlift it back to the ground in a very controlled manner. This loads the hamstrings and glutes and keeps the back flat. For the first time I actually found this station easy and managed to hit my target for all 3 rounds. I could have done more here, but I stayed true to the plan.
Box Jumps – I like this station and usually go all out with 25+reps here. I didn’t let my ego get the better of me and I aimed to get the job done as quickly as possible. Again in the first 2 rounds I had 20 seconds left on the clock to rest and move to the push-press. I don’t know what went wrong in the 3rd round, I was breathing heavy and my rhythm went out the window with the box jumps. I only managed 22. Room for improvement here.
Push-Press – another station that I enjoy and I found it easy to complete 10 reps, 10reps and then 5 reps for the first 2 rounds. Between these sets I rested with the bar locked out overhead, at no point did I drop the bar to the floor. This was another station where I finished the first two rounds with 20+seconds rest and time to get set up for the rower. In the last round I struggled to hit my target, I made the mistake of resting in the front rack position after the second set of 10reps and this destroyed me.
Rower – this has been my worst station in the past, hence why I set the target to be 15 cals. I also made the decision to set the damper setting to 4, not 6 as I usually do. Getting to this station early gave me the chance to get into position and make sure the rower was switched on and ready to go when the 60 seconds started. I followed the plan of ½, ¼ and then full rows as and when required. I also focused on the technique for the drive and recovery phases. I successfully managed to hit my target on all three rounds and had some time to spare. I resisted the temptation to row out the full 60seconds. I know there is a full 60 seconds of rest after this stations, but I was determined not to break the plan.
Result
My end result was not the 330 reps I was aiming for. But I did manage 319 reps which is 4 reps more than my previous best. BOOM!!
Room for improvement
Next time I do Fight Gone Bad I will aim for 330 again. I know I can get those Wall Balls, Box Jumps and Push-Press reps up in round 3. I made some small mistakes that cost me some valuable time and reps. But every time I do a CrossFit benchmark workout I learn something new about myself. The rower and the SDHP can be conquered, and even the best strategy can be tested when you hear 3,2,1, Go….