Programming, Equipment and Set Up

IMG_5498, originally uploaded by The DChap.

There are a few factors that lead to effective work outs. Designing programming is essential to results. Having enough equipment and space also contribute to a successful program.

Results are largely determined by intensity. A large contributor to being able to maximize your intensity is minimizing transition time from exercise to exercise. Transition times slows the workout and lowers intensity so creative layout of WODs to reduce transition helps increase workout effectiveness.

Having enough space and equipment also impact performance. If you are waiting to use a piece of equipment your intensity is lower and your workout can be less effective. Laying out the programming and designing workouts based on equipment and space constraints can help but is substandard to enough space and kit.

Going for it…


Results are pretty simple: High power output equals intensity. Intensity leads to results. Intensity is a function of your physiological and psychological tolerance. Pushing your personal limits expands your tolerances. There is one thing that needs to happen...GO FOR IT!!!!


Fight Gone Bad 5


When: 6:00 PM, September 25, 2010

Where: HyperFit USA - 670 Airport Blvd, Suite 3, Ann Arbor, MI 48108

In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. Fight Gone Bad is one of the most brutal workouts on the CrossFit menu, and the members of HyperFit USA will ante up for the challenge.

The event will take place on Saturday, September 25 at more than 500 CrossFit affiliates throughout the United States and around the world at 6 a.m. EST until 6 p.m. PST. Last year, over 5,200 people participated, raising more than $1.1 million for the charities. This year they seek to break the $2 million mark.

“Through their generosity and commitment, CrossFit athletes are making the most of a great fundraising opportunity,” said Scott Zagarino, Executive Director of The Sportsgrants Foundation. “These athletes are taking their training to a higher level by providing much-needed support for our troops, law enforcement and first responder communities and the millions of Americans fighting all types of cancer.”

In this workout, participants move through five stations for one minute each. Upon completion of the “round” of exercises, they get a minute rest and go for two more rounds. Scoring is based on the number of repetitions the athletes can complete in each minute (rowing = one point per calorie burned). The workout was given its name by World Ultimate Fighting Champion BJ Penn, who remarked after finishing, “That was just like a fight gone bad.” The stations include:

- Wall-ball: 20-lb. ball, 10-ft. high target

- Sumo dead-lift high-pull: 75 lbs.

- Box Jump: 20-in. box

- Push-press: 75 lbs.

- Row: calories

To support HyperFit USA's efforts, go to and click “Donate.”

LIVE STRONG fights to improve the lives of people affected by cancer.  LIVE STRONG works to empower the cancer community to address the unmet needs of cancer survivors. To do so, LIVE

STRONG encourages collaboration, knowledge-sharing and partnership and develops evidence-based solutions to address both the common and unique problems survivors are facing around the world.

Inspired by the difficult stories of the first wounded service members returning home from Afghanistan and Iraq, the Wounded Warrior Project raises awareness about and enlists the public’s aid for the needs of severely injured service people and provides direct programs and services to meet their needs.

CrossFit is the principal strength and conditioning program used by many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Thousands of athletes have followed the workouts posted daily on, distinguishing themselves in combat, the streets, the ring, stadiums, gyms and homes.

The CrossFit Foundation provides support and assistance to the men and women of the military, law enforcement and first responder communities and their families, as well as to enhance the quality of life and fitness of deserving families. For information on the foundation, please contact

The Sportsgrants Foundation one of the few nonprofit event production companies in the United States.