When was the last time you threw down Fight Gone Bad? What was your best score ever?
If you need a refresher, this is how it goes:
3 Rounds of:
- Wall Ball- 20/15
- SDHP- 75/55
- Box Jump- 20′
- Push Press- 75/55
- Row (calories)
* In this workout you move from each of the 5 stations after each minute. The clock does not stop b/t exercises. This is a 5 minute round from which a 1 minute break is allowed before repeating. On call of rotate, you must move to the next station immediately for best score.
Sounds simple enough right? For one minute straight you do wallballs, then you turn around and chip away at the barbell Sumo-deadlift high pulls. After one minute of those, just step over it and begin box jumps, then do push presses for a minute with that same barbell, then get yourself seated and row as fast as you can and knock out as many calories you can. Then you can rest a minute, and repeat 3 times.
Except it doesn’t really happen that way.
Chances are you begin those wall balls and immediately concern yourself over and over with how many seconds you have left from the original 60 seconds. Even worse, you´ll twist away from the wall many times to look at your box´s wall timer or your cell phone or tablet. You’re probably developing a very serious and hard-to-reverse Case of the Chicken Neck without you even knowing it.
Plus, if you are doing this WOD with a regular watch, while you might avoid a little of that Chicken Neck Syndrome, every time you look at your wrist to see how much time you have left, you’ll be trying to recall stats and subtracting all sorts of info in your head…and, subtracting reps along the way.
Furthermore, since your watch, iPhone or tablet will not vibrate on your wrist, and/or most probably music won´t allow you to hear any device beeping, you will probably break your work set many more times than needed in the last couple of seconds of the round to see if you have time left resulting in resting reps you could be adding to your total score. Then you wonder why you didn’t do better.
We use intervals to make the workouts more variable and fun, but if the key to fitness is intensity, it makes no sense using inefficient and archaic methods to time your intervals. It makes no sense if all that manipulation of time is leading to less reps, less intensity, and less exponential fitness. In this case, you could miss a few reps, 5 times over, in all of 3 rounds, just because of worrying about the time factor.
If you have never done fight gone bad, or are now thinking of passing it up next time it shows up, this still applies.
This same scenario occurs to everyone, every single day, in every single workout.
Instead of getting into your best zone, finding a pace and doing your best to build up your engine, inner strength and character, you never quite reach that level, not because of your potential capacity, but because of external distractions.
Just imagine where you could be if you never had to look at any clock ever again?
Do you recall watching those athletes we see televised in the Open announcements, or at Regionals, or performing at the CrossFit Games? It seems they just go into a rhythm and keep at it. It´s as if they aren’t even keeping count of their own reps, they are just chipping away unconsciously until the judge warns he or she has 5 reps to go.
Imagine that focused power and that extra pace with intensity they can generate just by arriving at a non-preoccupied state of mind. With a Hall Pass Watch and its vibrating feature on your wrist, you could reach this state of mind, powerful engine, every single workout, every single day.
How much better of an athlete do you think you could be? What sort of engine could you build for yourself? What would be your limits then?