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| Morning Team Scores |
Team "Fight Gone Bad!"
In 3-4 person teams, on a continuously running clock...
Perform 3 max effort rounds with a 1:00 break between rounds. Each round is 5:00 in duration, with 1:00 of work at each of five stations:
2) Strength (Individual)
Post individual/team scores and loads to whiteboard and comments.
Coach's Notes. (standard Friday mass start at 0600, warm up prior and be ready for a WOD brief and setup at 0545)
Team Fight Gone Bad. Compare to...I have no idea. Pretty sure we did one in Sep 12? FGB used to be CF's primary fundraising mechanism. How have we gone over a year without one? Legal battles, that's how (if truly interested, see here). Damn lawyers...
Regardless, what a perfect Friday the 13th sendoff for our winter crew. FGB was designed to simulate the time domain of a mixed martial arts bout, with multiple rounds of five minutes of hard work followed by one minute of rest. None of the individual movements are overly taxing or complex, but mix them all together and it's a religious experience...and a stellar benchmark for your overall conditioning level.
Details in the WOD Brief, but concept is to split the group in half for 2 heats (working/counting). Each heat will organize into 3-4 person teams based on number of people that show and rower throughput, and we'll kick off 2-3 teams every minute for Heat 1. Athletes will start with wall balls and proceed through the stations with their team. So every time you want to stop and rest, your teammates will be right beside you keeping you energized. Heat 2 follows along counting and recording reps (you can't do it yourself) and helping enforce movement standards. Seventeen short minutes later, you're done. Quick reset and switch roles with Heat 2 working, Heat 1 counting.
Scaling. This WOD tends to be self-scaling. Most people can handle the prescribed weights...your reps will just be limited by the size of your metabolic engine. HOWEVER, if you have never done FGB, have some injury limitations, or are still learning most fundamental movements, consider: WB (14/10), SDHP & PP (55/35), BJ step up or soft box. Be mechanically sound on every rep!
Strength. Whole bunch of sets of triples at relatively high intensity (85%). You will likely not be completing these pre- or post- WOD. Try to plan for a separate session later in the day or Sat if needed. If that can't happen, recover and get some squats in; reduce volume or load as required. Quick focus area for this session is Breathing. Plays a huge role in creating intra-abdominal pressure and stabilizing the spine under heavy load. Quick review here, think about it as you go through the motions.
Perform 3 max effort rounds with a 1:00 break between rounds. Each round is 5:00 in duration, with 1:00 of work at each of five stations:
- Wall-ball (20/14), 10' target
- Sumo deadlift high-pull (75/55)
- Box jump, 20" box
- Push-press (75/55)
- Row (Calories)
2) Strength (Individual)
| 10 x 3 Back Squats (85% of 1RM) |
Post individual/team scores and loads to whiteboard and comments.
Coach's Notes. (standard Friday mass start at 0600, warm up prior and be ready for a WOD brief and setup at 0545)
Friends Go Bye = Fight Gone Bad! Last hurrah for ILE grads.
Be there on time so we can recognize people leaving and take some pics.
Team Fight Gone Bad. Compare to...I have no idea. Pretty sure we did one in Sep 12? FGB used to be CF's primary fundraising mechanism. How have we gone over a year without one? Legal battles, that's how (if truly interested, see here). Damn lawyers...
Regardless, what a perfect Friday the 13th sendoff for our winter crew. FGB was designed to simulate the time domain of a mixed martial arts bout, with multiple rounds of five minutes of hard work followed by one minute of rest. None of the individual movements are overly taxing or complex, but mix them all together and it's a religious experience...and a stellar benchmark for your overall conditioning level.
Details in the WOD Brief, but concept is to split the group in half for 2 heats (working/counting). Each heat will organize into 3-4 person teams based on number of people that show and rower throughput, and we'll kick off 2-3 teams every minute for Heat 1. Athletes will start with wall balls and proceed through the stations with their team. So every time you want to stop and rest, your teammates will be right beside you keeping you energized. Heat 2 follows along counting and recording reps (you can't do it yourself) and helping enforce movement standards. Seventeen short minutes later, you're done. Quick reset and switch roles with Heat 2 working, Heat 1 counting.
Scaling. This WOD tends to be self-scaling. Most people can handle the prescribed weights...your reps will just be limited by the size of your metabolic engine. HOWEVER, if you have never done FGB, have some injury limitations, or are still learning most fundamental movements, consider: WB (14/10), SDHP & PP (55/35), BJ step up or soft box. Be mechanically sound on every rep!
Strength. Whole bunch of sets of triples at relatively high intensity (85%). You will likely not be completing these pre- or post- WOD. Try to plan for a separate session later in the day or Sat if needed. If that can't happen, recover and get some squats in; reduce volume or load as required. Quick focus area for this session is Breathing. Plays a huge role in creating intra-abdominal pressure and stabilizing the spine under heavy load. Quick review here, think about it as you go through the motions.