Thoughts on 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. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball � 20 pound ball, 8 ft target. (Reps)
2. Deadlift high-pull 75 pounds (Reps)
3. Box Jump � 20" box (Reps)
4. Push-press 75 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. Gilrs weights are 65lbs and 14lbs wall ball.

I have subbed skipping for rowing (5 single unders = 1 point, 1 double under = 1 point)

Thoughts on fight gone bad:
Many people will start out by doing less than prescribed weights because of weakness in a certain movement. This is geat to do to keep intensity, but our natural lazyness will always pick lower weights when competing for point.
RULE OF THUMB: If you can only do 5 reps or less during the 1 minute or exercise modify the exercise to make is easier. If you are doing less than the Rx'd weights and doing more than 20 reps in the minute it's time to increase the difficulty.

They say a UFC fighter should be able to obtain 350 points in fight gone bad if he doesn't want to be gassed during any round of the fight. An alternate way of running fight gone bad would be to go for a point goal. for example 20 points/movement = 300points. Move through FGB until you obtain 20 points then move to the next and rest the same one minute between rd's and watch your time decrease (but the load stays the same)
just a different way of thinking or approaching your goal.

Experience in the workout will tell you not to do 100% in every exercise because you have 15 minutes of total work to do, so pacing yourself on a goal number (based on previous score) is a great idea, then in the final rd you get you chance to max out (in a similar way to running negative splits on a run)

correlates of success

correlates of success:
Many people will talk about losing bodyfat, lowering blood pressure , increasing VO2 Max, and many more things.
Steve began training with me at the beginning of the year and has made great progress. He weighed 196lbs at the time and was simple to exhaust. Just this past weak he told me that before the military fitness test (before Crossfitting) his blood pressure was high enough that they wouldnt let him do the express test without seeing the doctor first. He was approved and still was able to be pass at an exempt level on the test. Steve recently came to me and amongst all other things that have changed in his life since beginning he told me that his resting hear rate was down 20 beat/min and blood pressure was in the normal range.

Steve is currently in the 170lbs range (you do the math)

moral to the story:
Steve and I talked very briefly about losing body fat, but the main goal was to make Steve a capable athlete. In the making of a capable athlete Steve has lost bodyfat, lowered blood pressure, decreased resting heart rate, and I'm sure his VO2 max would be off the charts in comparison to before. Spending time focused on technique during the workouts, diet during the recovery/daily basis and hydrating properly will go far further than wasting time thinking about these correlates of success.

Shirts and Annie and Nicole!

Shirts are here!
$20 for guys/girls short sleeve
$24 for long
first come first serve!

after nicks comment! Ive decided to do Annie and Nicole today!

ANNIE:
50-40-30-20 and 10 rep rounds; for time

• Double-unders
• Sit-ups
  

NICOLE:

• Run 400 meters
• Max rep Pull-ups
• As many rounds as possible in 20 minutes.
  Note number of pull-ups completed for each round.

the manage breakdown:
I will do 50-30-10 reps rounds of Annie then I will finish 18 mins of Nicole then do 40-20 of Annie and then do one final round on Nicole regarless of time!

14mins
2 rds of 7 movements
ring dips
glute ham situps
skipping
box jump
overhead squats
ball slam
thrusters

scored by number of total reps during workout
winner Jeremy with a score of 465! (first group workout for him too)

Stop and re access

The Pyramid of greater good, any failure from the bottom up will affect performance on the top! DIET, Strength based training, gymnastics movements, weightlifting, and sport (at the top)

homework re access your performance based on the pyramid and do some fitness checks from the CFN fitness levels (push, pull, hips, core... speed or work) record results/post results

Invisible fran: (for time)
21-15-9
Air Squats
Pushups

Senario based training

Oscar reminds me what I look and feel like on an actual maximal effort during the max number squats portion of the workout, Believing that you can win is the first step!

Inspired by the words of Tony Blauer: (and the performance of Oscar)
A work out like fight gone bad had a definitive intent and its to get ready for a UFC style fight, it gives realism in fight time and rounds. Tony has brought a new thing the the playing field and its a scenario... I often think of this when running distance or even when I want something really badly I can put myself into a whole new state that is beyond the competitive state... It the survival state
when asked "how many pushups you can do" you will most likely respond with an even number... (this answer has noting to do with what you are actually capable of) now if I placed a gun to your head and and asked you to do pushups, do you think you could do more to save your life? obviously. Put yourself in this mental state when running a 400m dash, if i just run it versus believe I'm chasing someone , I will always perform better chasing someone, and I will perform better yet If I believe I'm being chased.
Coach says for some the fear of sporting failure is worse than the fear of death. I beleive that these people have the ability to slip closer to this state during training/competition.

Homework: Set a personal record at something anything, by using a mental state to get you there. OR ELSE! (post PR's to comments)

Going to print!

T-shirts are going to print! just getting quotes and such today and will be printing very shortly!