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Old 05-01-2008, 03:24 PM   #1
Enes Kolenovic
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Getting Ready for a Fight with CROSSFIT

A buddy of mine has a fight coming up and wants to start training with me. I've been begging him to do crossfit for quite sometime because he's always complaining about his cardio. His fight is coming up soon and obviously I can't have him doing the WOD's as prescribed. So I have a few questions

1) Which WOD's or exercises are best adapted for MMA?

Fight Gone Bad comes to mind. I also noticed that KB swings are great for hip movement in BJJ and grappling.

2) Where can I find scaled version of WOD's?
I've seen scaled versions of "Fran" etc are they on the site?

Much appreciated thanks.
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Old 05-05-2008, 10:15 AM   #2
Jon Clingenpeel
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Re: Getting Ready for a Fight with CROSSFIT

Figh gone bad could work, how long are the rounds and is it mma?
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Old 05-06-2008, 05:05 PM   #3
Simon Austin
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Re: Getting Ready for a Fight with CROSSFIT

Several scaled versions of WODs are posted daily on the Brand X Martial Arts website
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Old 05-06-2008, 08:40 PM   #4
Joshua Murphy
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Re: Getting Ready for a Fight with CROSSFIT

As mentioned above, I would try to mimic the round struture of the fight. If they are 3 minute rounds with 1 minute rest you can do a scaled FGB or other interesting things like:
30 seconds shadow boxing
30 seconds burpees...ect. for 3 mintues

workouts with hang power cleans are great as well.

and quite honestly, if he has a month, why not get him doing CF for his GPP, even a month of scaled CF is better than a month of bicep curls (sorry for the assumptions, but more info would be helpful)

Where is he fighting?

Good luck!
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Old 05-07-2008, 10:43 AM   #5
michael cusi
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Re: Getting Ready for a Fight with CROSSFIT

Honestly if his fight is really close youre probably better off having him do sprints and mma specific rounds boxing, wrestling, etc. rather than having him learn a whole bunch of new body movements. He should have been on some type of workout program months ago if he knew he had a fight coming up, you cant cram for cardio.
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Old 05-07-2008, 07:33 PM   #6
Enes Kolenovic
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Re: Getting Ready for a Fight with CROSSFIT

awesome feedback guys, thanks a lot.

definitely gonna check out the Brand X site.

cusi i completely agree, crossfit is one of those things you can't just jump into, but anything is better than bicep curls and tricep extions LOL

and murphy his fight is in ac, you should go check it out.
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Old 05-08-2008, 06:45 PM   #7
Benjamin Walsh
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Re: Getting Ready for a Fight with CROSSFIT

tabata sprawls (for defense)
any kind of hi-rep cleans (for takedown finishing power)
tabata one-arm medicine ball push-ups (for punching power)
6 min. alternating 1 min. jump rope(FAST!) and 1 min sit ups
5 min. 30 sec. max distance run, 1 min. rest, run back. 5 burpess for every second over 5:30. (assuming 2 5 min. rounds)


I find that when exercises have obvious connection to a skill, it helps us work just a little bit harder.
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Old 05-09-2008, 07:49 AM   #8
Enes Kolenovic
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Re: Getting Ready for a Fight with CROSSFIT

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Originally Posted by Benjamin Walsh View Post
tabata sprawls (for defense)
is someone shooting in on him? or his he just kicking his legs back and catching himself on the floor?
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Old 05-10-2008, 09:14 AM   #9
Benjamin Walsh
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Re: Getting Ready for a Fight with CROSSFIT

Sorry for the slow response.

He should kick his legs back and get up directly into his fighting stance and repeat as fast as possible. It's like burpees, but with a focus on pushing his hips down and away from the opponent. He should switch sides, since most sprawls involve forcing one hip (the one closer to the opponent) down lower than the other. He can land on his feet or hip in the back, and his hands or forearms in the front. His hands should not hit the ground before his feet or hip as in a burpee.
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Old 05-11-2008, 08:50 AM   #10
Emil Berengut
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Re: Getting Ready for a Fight with CROSSFIT

Quote:
Originally Posted by Benjamin Walsh View Post
tabata sprawls (for defense)
any kind of hi-rep cleans (for takedown finishing power)
tabata one-arm medicine ball push-ups (for punching power)
6 min. alternating 1 min. jump rope(FAST!) and 1 min sit ups
5 min. 30 sec. max distance run, 1 min. rest, run back. 5 burpess for every second over 5:30. (assuming 2 5 min. rounds)


I find that when exercises have obvious connection to a skill, it helps us work just a little bit harder.
Benjamin, with all due respect, push ups have little to do with punching power. The power of a punch begins with proper grounding and torque at the hips and shoulders. It also requires proper TrA and multifidus activation in order to stabilize the torso to allow the arm motion. the one arm medicine ball push ups will help with endurance of the triceps and some stabilization, but will have little carryover to fighting. It would be more beneficial to use the medicine ball against a trampoline in fighting stance and do unilateral throws emphasizing pivoting and quick release. I also question the application of sit ups. I think that for pure conditioning, burpees and rope jumping are a very good tool, as long as they are done at extremely high speeds. I would save the running for warm ups and instead do all out punching kicking drills instead of running sprints.
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