Dave G. at Albany CrossFit, preparing for FGB IV by not training specifically for it.
One workout, two causes, numerous methods to get there. CrossFit Boston
(as well as other affiliates) prepares for FGB IV by holding training sessions
to orient people to the workout. What is your affiliate doing?
Jason Ackerman of Albany CF says:
How are we training for Fight Gone Bad IV? CrossFit! By training CrossFit will we be ready for Fight Gone Bad IV? Hell Yeah! Isn't that CrossFit? Train for the unexpected. Sure, we actually know when and what is going down . . . Fight Gone Bad IV on Saturday, September 26th, 2009, but does that mean we are going to alter our training methods? Absolutely not! We guarantee we will be ready, and not only will be ready, Albany CrossFit and the Northeast is going to rock the house!
And CrossFit Oakland
reveals how they are preparing for FGB IV . . .
CrossFit Oakland: Preparing for Fight Gone Bad IV
by Nicole Okumu
With about two months until FGB IV takes the NorCal Region by storm, we're in the early stages of workout preparation. At CrossFit Oakland, the five movements of FGB (row, push press, box jump, sumo deadlift high pull, and wall ball) are such an integral part of our program that bumping up exposure to these essential movements won't be an issue. We already do them!
Just a couple days ago, for example, we had separate workouts that included push presses and wall balls. Today, one of our workouts had box jumps and sumo deadlift high pulls. Our clients couldn't escape these movements if they tried!
In addition, the time domain of FGB, and various derivatives of it, is something we play with a lot at our box. Last week, we had a workout that had three movements done for max reps at one minute per movement, with a two-minute rest period at the end (three minutes of work time, two minutes of rest time). We also did another with two movements of max reps for one minute, with a one-minute rest period after (two minutes of work time, one minute of rest time). Tweaking work- and rest ratios in a workout (or series of workouts) is a great exercise in understanding power production, and in addition, clients really enjoy it.
As we move closer to FGB IV, we fully anticipate that the specific time domain of FGB (five minutes of work, one minute of rest, repeated 3 rounds) will find its way into our workouts, in addition to one dry run of FGB itself.
But for now, just as always, it's about skating that fine line between mechanics (the movements themselves) and intensity (power output). We'd expect nothing less heading into FGB IV!Posted by Lisbeth at August 4, 2009 12:05 AM
Ok, since nobody else has taken the contrary position, I will. Starting in late July, we do FGB weekly at CrossFit Watertown to build up spirit and excitement for the annual FGB in Sept. It doesn't mean we do the same movements every time, but we follow the same format. One week might find the standard FGB movements and the next week might be wallball, suicides, dumbbell push press, sledgehammering, and box jumps. Our goal isn't to train for the test, but to increase each member's comfort level with the format and the movements, outside of the big annual gig. But, most of all, we're looking to create a sense of excitement and anticipation for the event. This format works for us, so we use it. Vive le difference!