9/17/2011

''Fight Gone Bad!" (09.17.2011)

Today from 9-11am we will be toiling away and enduring a classic CrossFit WOD in order to show our support and raise money for an unreal cause.
Fight Gone Bad 6 is a very special event that will be kicking off all over the world today at CrossFit gyms, in garages, out among austere conditions... it doesn't even matter where, just that we do it together and that we remember why we've all come together on this day.
Click on the link to the right and learn about this unique training opportunity, there is still time to donate to our team or sponsor it's members if you'd like to contribute... or feel free to join us today as we pay our dues in sweat and physical hardship.
Get some, freaks, it's going to be one hell of a fight.




''Fight Gone Bad!" (09.17.2011)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

12 comments:

Mtn Rob said...

Ok so I did this at Crossfit Singapore but instead of row we did Kettle bell swings, other than that everything was the same!
I scored around 220-230(lost count)... I felt like I was going die on the 3rd round... not today!
Suffering is universal...

Anonymous said...

445 Lone Star! Victory in Texas!

Anonymous said...

Fight Gone Bad: 323
Fight Gone Grand: 1089 total over 7 additional rounds, absolute delirium

Mike M

Mike A. said...

Fight Gone Bad 411....great work everyone!!!

Marcus said...

Fight Gone Bad: 351.......8 rounds to 1091......hit 999 for 7

Anonymous said...

Great job Dan! That's an impressive score!

FGB: 375 (last year's FGB score: 305).

Fight Gone Grand: 1002, in 9 total rounds (7 by Raj's math).

It was humbling to do battle with you warriors today!
Justin

Indy said...

Fight gone bad

353

lewis.robertdavid@gmail.com said...

20110917 – Bert’s S&C Log

First day on the job as the strength and conditioning coach for the Women's Varsity Crew team here at school. And I've got to say that this is going to be an absolute blast working with the team this year, and I already have so much to learn and catch up on so that I can provide these athletes with all the tools they need to crush their competition on our field of battle.

We started the day off at 530 with introductions and an explanation of the circuit the team was going to go through. Coach asked me to come up with a circuit that had 13 stations each station would have 3 rounds of :40/:20.

01. Wallball (14# / 8' target)
02. Pullups/ Body Rows/ Static Hang (skill dependent)
03. Abmat Situps
04. Sled Push @ 25
05. Pushups
06. Back Squats @ 65
07. Farmer's Walk @ 30 (for distance)
08. KB Swings @ 35
09. Walking Lunge (for steps/distance)
10. Push Press @ 65
11. Row (kCal)
12. Deadlift @ 95
13. Box Jumps (skill dependent)

A huge takeaway that I learned here was that although this followed the outline of what the Coach wanted is that I need to spend a few sessions making sure the team has a solid background in the fundamental movements. Another big takeaway is the "KISS" principle. Too much confusion occurred during the training session and if the movements and rep schemes were simpler it would become a lot more effective.

Regardless of the workout’s initial shortcomings, everyone got a slight taste of what they've got in store. The sled push was the movement that I saw as one of the more potent stimuli, but up at the Stable we know the humbling power of pushing even a "light" sled.

After the circuit workout, we went over to the boathouse, where I got a feel for the kinds of demands that these particular athletes need to meet and exceed for their sport specific training and for game days. Huge takeaway from these observations is that shoulder and general upper body strength needs to be improved so that transportation of their boats in and out of the boathouse becomes a simpler task and won't be taxing to them in the least bit. Of course there also remains the constant fact that core to extremity power and strength is highly important in sport, so this too must be incorporated into programming.

In the future there are going to be a lot of portages around the track, practical application of strength and power cycles, sled pushes, and erg work, all interwoven with appropriate skill development and accessory training in order to maximize the athletic prowess of each athlete. This of course will all have to work harmoniously with their boat training, as this will be the necessary to do well in competition.

Fifty meter mark once we have a solid strength & conditioning routine down is that we can begin to discuss how to best manipulate their performance and recovery by manipulating the intake and quality of nutrients in order to give them a favorable internal biochemical environment so that they become leaner and more powerful as they transition to contenders in their division.

I was also lucky enough to get out on an Eight and learn how to row. Although the engine and basic mechanics of rowing sweep oars is similar to rowing on an ergometer, the practical application takes some time to get used to. I really look forward to learning more about efficiency and rowing technique from the team this year. All in all, I have to conclude that this is the start of a beautiful partnership between myself and Varsity Crew because we all stand to benefit in ways unimaginable if Vee hadn’t stopped me and initiated this new program. I do think it would be prudent to do my best to get a L1 Cert and perhaps an Olympic lifting cert so that I can better provide for the team. But for now, I’m just excited as hell to be a part of something like this, and I’ll be sure to keep all of you updated as our season progresses.

Yours in Savagery,
– Bert

lewis.robertdavid@gmail.com said...

Oh, and Samy. Check your email, because I sent those videos.

-Bert

Anonymous said...

FGB: 2011 - 360 +
Nice job everyone! Did FGB solo from Keene and it was awesome! The faces of those in pure wonder and astonishment at someone sweating at our school gym was great to see! FGB is always a fun time, especially with Sam and Tiff running the show!

Bert, nice job landing that position! The crew team is definitely lucky to have you for sure! Keep up the good work.

-Nick F

Anonymous said...

FGB: 323
Two more additional rounds of 97 & 103. We brought the weight up to 95#, 24" box, & 30# WB. Lots of fun. Good job everyone!

Jay

sdaghir@gmail.com said...

UNREAL DAY OF TRAINING. I can't say enough about our crew, absolute hellish undertaking with the Fight Gone Grand.

9 Rnds 1034 reps I think... Used 95lbs, 24'' Box Jumps, and the Burly for the last 6 rounds. Why not? I couldn't watch everyone suffering in such grand fashion without wanting to join the sadomasochism as it unfolded in all of its glory. Best part? It was all for charity, and we raised a decent chunk of change when all was finally said and done. Thanks to everyone for making the experience something above and beyond what we could have hoped for. And Dan, nice job killing shit in Houston.