August 4, 2009TUESDAY 090804
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 AMComments
I may have fight gone bad one month before as the WOD, or do a mini-Fight gone bad. This way people that have never done this WOD will have some idea of what is coming. But I do not plan on changing our program to prepare for this event. We did this before our Murph Day Challenge. We did a 1/2 Murph a few weeks before. We also did a pacing run for the mile. This way people would have some idea of proper pacing. But we did not train specifically for the event. Comment #1 - Posted by: Neil of CrossFit of Naperville at August 4, 2009 8:34 AMWe are doing similar things at our gym. The members get a kick out of finding movements in our WOD's that are also in the particular event challenge WOD. We just did a Fran Challenge so any time a thruster, wall ball, front squat, press, pull up, etc. came into the wod...the members were like..."getting ready for Fran". (Come on...how many times is a pull up in a wod!?!) Same is going on for FGB. We will do a baseline FGB 6 weeks prior, to make sure everyone is familiar with the way the wod works and also give our newer members who have never done FGB something to conquer. We are not technically training for the test since FGB movements come up often in the every day wods, it just makes people think we are. Comment #2 - Posted by: Jennifer Lawrence, CrossFit NorthWest Tucson at August 4, 2009 2:02 PMOk, 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! Comment #3 - Posted by: Lisbeth at August 4, 2009 6:14 PMThat's a great idea Lisbeth! Comment #4 - Posted by: Jason Ackerman - Albany CrossFit at August 4, 2009 6:52 PMOK, from the perspective of building excitement for the event. Which should ultimately increase participation and donations to a couple of great causes. I may look at doing something like you are doing, Lisbeth. I am glad you decided to show how the contrary position could have benefits. Comment #5 - Posted by: Neil of CrossFit of Naperville at August 5, 2009 8:04 AMPost a comment |
