Blog Archives
September 8, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
Getting ready for the FGB4 fundraiser. I am planning to run everyone through Fight Gone Bad before we go out for the fundraiser. If you can/want to register to be apart of the CrossFit Redmond team. On Sept 26th, the workout will run at various times from 11am – 3pm (or so, Tom and I still need to finalize details). If you can’t participate, you can still donate to an athlete if you so choose. My goal is to raise/donate $150 personally and invite you to set a goal too. We are going to have a great time with SnoRidge in their new place. There will be scaled workouts for CrossFitters, a scaled version for kids and we can even scale the WOD for friends who might like to try out a CF WOD but have never had the chance to come into the gym. Talk it up and get someone to come, you will really enjoy observing their soreness over the next few days.
They share the pull-up bar well but will they share diaper duty this well? Post thoughts to comments.
July 18, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
CrossFit Games video of 2nd place finisher Charity Vale from CrossFit Snohomish. Watch it!
I think Charity and Jenny shocked the CrossFit games people with their performance. Neither was committed or driven to win The Games. CrossFit is a fun, social, quick and effective way to be in great shape for them. They are 30s+, married and each have three children. That is not the profile of people who are competitive at the CrossFit Games.
Outside of the last couple months before The Games training was 100% the CrossFit.com WOD. We trained a little together for “extras” like rowing and hills and throwing some weird stuff at them, but not really that much. What you have in Jenny and Charity are two exceptionally gifted athletes who work hard EVERY day. They don’t miss their workout. Period.
In honor of Charity’s 2nd place performance we do (one of?) her least favorite WODs.
Deadlifting 315lbs at a body weight of 121.
May 2, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
CFR
February 24, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
Being Mentally Tough
Today’s WOD will clearly show who is mentally tough and who is still working on it. You have a full minute rest between round to breathe and have a drink so that leaves 5 minutes to grunt out reps. Fight Gone Bad was written to train MMA fighters; it mimics their three five minute round fights.
Being tough in a workout doesn’t come naturally. Mental WOD toughness comes and goes with the WODs. I recently posted about a workout that turned me into a big baby. It was designed to punish me and I was crushed before the first round was done. When you ‘know’ you can’t finish the workout, what do you do? I ground it out muttering and hating the entire thing, but I finished.
So how do you develop mental toughness? The only way I can think of is to push yourself through it. Here are some strategies I use, when I’m not being a wimp.
Quick Short Rests
Decide BEFORE your workout how many breaths you will get when you take a break. I usually use a five breath count and then get back to work. A good guide to your break is that if you can talk you are rested enough to get back to it.
Do you really need a water break?
Sometimes you need a water bottle break. If you have a cold or it’s particularly hot or if you are just dehydrated, you may need some moisture so you can keep going. OK. I do that more than I wish I did but if you are going to have a water break plan it so you can do it quickly. Take the top off your water bottle and set it by your work station. A quick up and down is all you need and it only takes a couple seconds. I often see people walk across the gym, around someone, unscrew the cap, take a drink, re-screw the cap, make a comment, ask about a friend and then wander back to their barbell. That isn’t developing toughness.
Plan your strategy
Even a short 21-15-9 WOD requires some for thought. Have a plan and do your best to keep to it. Maybe you need to break up the reps into thirds. Maybe you can get as 21 and 9 but need to split the 15. If you don’t have a goal you will probably give yourself more slack.
Beat yourself up
Admit it. Taking an air break, getting a drink and planning your WOD don’t mean the pain is gone. When I workout I remember an obnoxious (and really obese) basketball coach I had. He made us repeat “PAIN PRODUCES CHANGE!” while we did wall sits for what seemed like hours. He couldn’t run the length of the court, but he was still right. Pain does produce the changes you want so you might as well get some.
Increase your days at CrossFit
The more days you are in the gym the more likely you are to get mentally tough. It the truth. You will get better physical AND mental results if you train more often.
Rest
After a good run of WODs it’s time to let your body rest and to recover mentally. If you work out 3 days in a row, on day three your coming rest day can be enough motivation to hammer out one… more… rep, and then get some more. Rest is a very important part of CrossFit. I’ve only banned a few of you from working out the next day, if I haven’t banned you, you probably are not in danger of over training.
That's an intense dude!
