Fight Gone Bad

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

I was so bummed that I was too hungover to do yesterday’s WOD because it was a good one: Fight Gone Bad! I’ve wanted to do this workout for awhile now, so I rounded up some CrossFit friends and headed to Open Gym to do it this morning.

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Fight Gone Bad is one of the CrossFit benchmark WODs. Here’s how it works:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. . Wallballs: 20 pound ball, 10 ft target. (Reps)
  2. . Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. . Box Jump: 20″ box (Reps)
  4. . Push Press: 75 pounds (Reps)
  5. . Row: calories (Calories)

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. [source]

Our box only did the 3-round version of this workout, but I’m not sure I could have handled the 5-round version. Holy moly! It was a killer workout because you don’t rest between exercises and you can really push yourself on each one.

I did the WOD as prescribed for women, so I used a 14-pound medicine ball for the Wallballs and 55 pounds for the Sumo Deadlift High-Pulls and Push Presses. I messed up my first round and started doing Box Jumps instead of Wallballs, so I only did 8 Wallballs to start. Even still, I finished with a total of 234 reps.

After the combo of Wallballs + Sumo Deadlift High-Pulls + Box Jumps, my legs are pretty exhausted, but, hopefully, they can rally for a 10K in a couple of hours!


Before heading to Open Gym, I ate breakfast, which was a leftover piece of pizza from The Upper Crust, an egg, and a glass of iced coffee with almond milk. It was sort of random, but still delicious. I love leftover pizza. And eggs. And iced coffee.

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When I got home from Open Gym, I made myself a protein shake with vanilla protein powder and almond milk and then made my usual pre-race meal: peanut butter and banana on toast.

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Weekly Workouts

  • Sunday: Open Gym + 10K race
  • Monday: Off
  • Tuesday: 3 miles + CrossFit
  • Wednesday: CrossFit
  • Thursday: Off
  • Friday: 7 miles or CrossFit
  • Saturday: CrossFit

I’m off to the 10K! Wish me luck!

P.S. If you haven’t entered my giveaway for the New Balance GPS Sport Runner Watch yet, you still have time. I’m picking a winner in the morning!



  1. Pizza for breakfast is my favorite! Especially cold!
    I also love that you plan out your workout every week so you can visualize and see what you are doing each day. A tip I need to utilize :p

  2. How long do you wait before running after you eat? I got side cramps pretty bad today and think I didn’t wait long enough before hand? I had your fail proof breakfast and PR’d in my 5k, side stitches and all! I’m pretty proud 🙂

    1. I probably finished eating about an hour or so before the race. Maybe you didn’t dehydrate enough beforehand? I often get side-stitches when I’m dehydrated.

  3. I love a fried egg on pizza! I didn’t know others enjoyed it though. I actuallly had it for breakfast Sat.

  4. Good luck on the race! Hope you kicked butt. 10ks are a great distance to bump up your speed. Especially with a stomach full of pizza and protein 🙂

  5. I just started reading your blog and I am very interested in this crossfit workout! It looks challenging, but I think that it is really neat that you can really push yourself as much as you want to. If I do plan to start doing crossfit, is there any first time advice that I should be aware of? 🙂

  6. I’m doing “Fight Gone Bad” tonight for my first time. I’m excited! But, I’m so sore from “Cindy” on Monday and “Grace” yesterday – both workouts were new to me. It’s a week full of firsts! All benchmark workouts since our box is starting a Diet Challenge (you can do Paleo or Zone). The challenge will measure our progress in these workouts, body fat, weight, and appearance. Ah! I’m not willing to cut out grains/carbs. 🙁

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