Tag Archives: Fight Gone Bad

Sunday, 9/2/12

1 Sep

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready!

Intermittent Euphoria.  From Mark’s Daily Apple.

Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome).

CROGA with Tim at 10am.

WORKOUT OF THE DAY with Tim at 11am.

INTRO TO OLY with Jim, 12-130pm.

ADVANCED OLY with Jim, 2-4pm.

Mara, mid double under.


SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

DYNAMIC WARM-UP: Learn the Movements.


FIGHT GONE BAD, EXPLAINED (see below).  Please note, we will use Kettlebell Sumo Deadlift High Pulls in place of Barbell High Pulls.  Risky shoulders, and new folks should Kettlebell Sumo Deadlifts only.

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. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75/53 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75/53 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scores from Saturday -Elements, Gymnastics, Foundations, and the Workout of the Day – Alyssa, Mel, Cathryn, and Gabby – be sure to pick up your copy of “Well Fed” from Ave on Tuesday!


Wednesday, 3/14/12

13 Mar

From Adam Scheiner. Don’t take yourself too seriously 😉

For a better example of how to lift a barbell:

Elements: None.
Games Athletes: if you’re doing the WOD on Thursday, I’d REST, tonight, we’ll meet at 815pm to warm up and do the workout as soon as it’s posted.
Specialized Sessions: 1pm and 730pm Mobility with Tim, 530pm Rowing with Liz.

SELF-MYOFASCIAL RELEASE and MOBILITY: Barbell to Lower Legs, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Foam Roll IT Bands, 1 minute each side. Kettlebell Assisted Thoracic Extension over the Foam Roller, 1 minute. Partner/Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: Run through the movements of “Fight Gone Bad”.
STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.

“Fight Gone Bad”

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell. Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)


All the previous times we’ve done Fight Gone Bad.

Friday, 3/2/12

1 Mar

Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals!
Elements: 7am and 9am.

CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open.  Sign up on the Calendar to attend!

** Tim coaches the morning and the noon **

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glutes/Hamstrings, 3 minutes.
DYNAMIC WARM-UP: Coaches Choice, 5 minutes.
ACTIVATION: Skill Work for the American Kettlebell Swing. Work the swing in sets of 8 reps. Focus is on total body control and hip speed.
STRENGTH: Sumo Deadlift, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Row (for calories).
MOBILITY: Spend 2 minutes in the Wall Assisted Straddle from Wednesday and spend 2 minutes lax balling your glutes.

Wednesday, 2/29/12

28 Feb

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin).
Elements: 7am, 9am, and 7pm.

“Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway

CROSSFIT ENDURANCE: with your partner, row 5k.

Come get mobile like this young fellow, at the 1pm class and at 730pm TONIGHT.

SELF-MYOFASCIAL RELEASE: As needed until 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
SKILL WORK: The rebounding or repped box jump. Pick any height you like and work this skill for 5 minutes. Focus is on precision. If you’re hitting a height that’s really awesome but makes your form deteriorate, lower the height of your box.
METABOLIC CONDITIONING: Complete 5 attempts at an unbroken set of wallballs. Unbroken means you can rest as long as you want in the squat and you can miss the target and keep moving, but the second the ball touches the floor your set is done.

You will record two scores: 1) The highest number of wallballs you did in one set 2) The lowest number of wallballs you did in one set.

*** if you are a wallball beast, try an unbroken set of 2-fers ***

POSTURAL RESTORATION: Accumulate 2 minutes in a Wall Assisted Straddle.

Wednesday, 2/22/12

21 Feb


THAT’S RIGHT, FRIENDS.  51 AMAZING PEOPLE on CFCC’s 2012 TEAM!  You want in?  Let’s make it 55!  Join up!  You will have until the 26th to do this – read more about registration, and what the CrossFit Games Open is HERE.

There’s still time!


SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Foam Roll Glutes and IT Bands, 2 minutes.
DYNAMIC WARM-UP: On the minute every minute for 10 minutes: One STRICT heavy pronated grip pull-up, if you know your max, use 85% of it.
To find 85% of your max, you need to use your bodyweight. So, if I’m 135lbs. and my best pronated grip pull-up is +30lbs, then my total weight lifted is 165lbs., 85% of that is 140lbs. Therefore, I need to be able to do +5lbs. every minute on the minute for 10 minutes.
MOBILITY: Samson Stretch off the box, 1 minute each side. German Hang with the Bar, 1 minute hold (remember to place the hands close, and set the shoulders back at the start, also, try to maintain this position as you lower slightly – watch the video for ALL THE INFO!)
***if necessary, this workout is to be done in heats (given that we only have five ergs).  If there are more than 10 people in your session this mobility work should be saved for AFTER you’ve completed the workout.  The first five people who know the movements well and are ready to go should be in the first heat.  Expect this first heat to begin at 20 minutes after the start of class – this group should be done within 15 minutes. The second and third heats should be ready to go as soon as possible.  If you are crunched for time, please let your Coach know you would like to begin in one of the first heats.***

“Task Priority” Fight Gone Bad.

For a total of 3 Rounds: 20 Wall Ball Shots (20/14), 20 Sumo Deadlift High Pulls (2/1.5 pood), 20 Box Jumps (20″), 20 Push Press (75/55lbs.), and a 20 Calorie Row. Rest 1 Min between Rounds. Your score is your total time.

CROSSFIT ENDURANCE at 530pm with Liz:

partner Tosh: 4x (250m+500m+700m) alternate rounds between partners.  work:rest = 1:1

A new cycle starts!

20 Feb

Ladies and Gents of CFCC, welcome to a NEW cycle. 

In the past cycle we made it our goal to maintain absolute squatting and pulling strength while actively trying to increase strength endurance for pull-ups.   Though we had plenty of PRs in peak week in the Front Squat, the Pronated and Supinated Grip Pull-up, we also saw loads of PRs along the way.

Many had their first bodyweight pull-ups AND with the addition of muscle-up skill work, MANY acquired their first strict and kipping muscle-ups.  The effect of the endurance we have built up remains to be seen in the next cycle and I intend to test this.

All in all, I call it a win!

Mel doing a pull-up on our old pull-up bar.

Here are some of the objectives of this next cycle:

 1.    Improving your score for regular CrossFit benchmarks, specifically Fight Gone Bad – so dig out that old Fight Gone Bad score and see where your weaknesses lie!  Fitness for a workout like this transfers well to many sports, and obviously, your performance in other workouts in CrossFit.

2.    Reintroducing the Olympic Lifts into the regular programming (the clean, and the overhead squat on Monday as foundational for all Olympic Lifters).  Every athlete should be able to overhead squat! And if you can squat 15 reps at Bodyweight you will get a prize. http://danjohn.net/the-overhead-squat-article/

3.    Keeping pull-up endurance and reintroducing deadlift strength in the rotation.  It’s been a while since we sumo deadlifted but it should nicely complement the movements of Fight Gone Bad.  Additionally, pullups and deadlifts are GOOD for what ails you! Why the Deadlift? http://www.thedeadlift.com/deadlifting/

4.    Building the strength necessary for more than just a kipping handstand push-up.  Because kipping is NOT enough!

5.    Maintenance of a training stimulus even while 30% of our average number of attendees in a day will be competing in the CrossFit Open (begins later this week!).

MONDAY: Single Leg Stability as warm-up. Overhead Squat, 5,3,2,1. Trunk Stability Endurance in Metcons.

TUESDAY: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from life-cycle.  Gymnastics Dominant Metcons – ranging from 15-25 minutes in duration.

WEDNESDAY:  Pull-up Endurance as Warm-up, “Fight Gone Bad” Variants – i.e. you’ll see! J

THURSDAY: Hang Power Clean, 2 reps, every minute on the minute for 10 minutes as warm-up.  Front Squat, up to a peak of 1 (every week up to a peak of 1).  Simple Movements and Simple Rep Schemes for Metcon.

FRIDAY: Sumo Deadlift – 5, 3, 2, 1 – Rowing for Calories., (Tim coaches the morning and the noon).

SATURDAY: Benchmark Workouts, often over 15 minutes.

SUNDAY: Gymnastics and Intro to Oly

In the article below, you’ll find special directions for folks dealing with hip/back issues, shoulder testiness and the CrossFit Games Open – which BEGINS THIS WEEK! Sign up by following the link on the side of our page. You only have two days left to register!

Friday, 2/17/12

16 Feb

PLEASE NOTE – there is NO 3-5pm Olympic Lifting Class today – EVEN IF IT SAYS SO ON THE SCHEDULE…

if you are planning on going along with the Advanced Class (OR, if you’d just really like to go this one time to lift stones, etc.) to CrossFit 1Force on Saturday at 12pm (meet at the gym at noon, be back by 3pm)- please let us know by emailing!  I’ll bring a minivan if I must – and we all know, ALL GOOD CFCC THINGS BEGIN with minivans!

As some of you know, both Ave and Cassie have been out all week due to an accident and some family issues. They are both doing better now and we are so grateful for their health. As a result though – some of our scheduling and emailing has been a little slow. Thanks for bearing with us – and we promise to make good on Monday when they both return!

Just make Kate’s face whenever you approach your monitor during FIGHT GONE BAND and the entirety of the row and you should be fine. 🙂

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Pick! For 5 total minutes.
DYNAMIC WARM-UP: Try out the different stations of FIGHT GONE BAD.
STRENGTH: Supinated Grip Pull-up, up to a peak of 1 (if you set a personal record – notate it on the whiteboard!)

Wall-ball: 20 pound ball, 10 ft target. (Reps) – Women, 14 pound ball, 9 ft target (IN the yellow line)
Sumo deadlift high-pull: 75 pounds (Reps) – Men, use 2 pood kettlebell.  Women, use 1.5 pood kettlebell.
Box Jump: 20″ box (Reps) – Women, 20″ box
Push-press: 75 pounds (Reps) – Women, 55lbs.
Row: calories (Calories)

We have enough wallballs now to use to SQUAT to if you are not hitting full depth on the Wallball – beware – I’ll film you and CALL YOU OUT!