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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 02-17-2006, 12:02 AM   #1
Mark Garcia
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I was thinking of using these exercises for FGB
snatch
clean and jerk/thrusters
renegade rows
medicine ball pushups
pistols
one leg rdl

I'm basically new to crossfit so am still learning this system. Any help would be greatle appreciated
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Old 02-17-2006, 07:23 AM   #2
Chris Goodrich
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Mark,
For me, I don't think I could maintain a very fast cycle time on the pistols and rdls, and I would be limited on those sets more by local muscle fatigue instead of gassing out as with the standard FGB exercises. I'd also have trouble maintaining good form on the olympic lifts. Maybe DB power snatches and thrusters would work better than full snatches and C&J. Really the best thing to do is experiment a few different ways and figure out what works best for you. Then post your results so we can steal your good ideas. Chris
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Old 02-17-2006, 09:30 AM   #3
Motion Macivor
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Mark,
Part of the reason we have workouts like fight gone bad is so that we have a standard benchmark to measure our performance against. If you want to change feel free, you're only limited by your imagination, but it will be a bit harder for you to see how you stack up against the rest of us. If you don't care about that then put in any excercise you want. The most important thing is that the next time you do this workout you keep every thing the same so that you can measure your improvement. Personaly I would switch the rowing for jump rope double unders or burpees because I dont have access to a rowing machine.
BTW chris is right faster excercises mean higer scores and O-lifting should be done with perfect form no matter what so be careful with that.
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Old 02-17-2006, 01:18 PM   #4
Graham Tidey
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Yep, I have quite a few FGBs. FGB is fine, but to me, its just an example of another interval method. Therefore, make as many as you want. Its great to mix things up, do an FGB one day, a tabata the next, a chipper, an x for time, etc.

I make tabata workouts (5 exercises) and do them either as tabatas -or- FGBs, IF the exercises arent pistols or deadlifts (slow, controlled movements), etc.

I made and did a fierce FGB for the abs which I have never done since because it still conjures up nightmares. FGB is good. Tinker with it.
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Old 02-17-2006, 06:18 PM   #5
Mark Garcia
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Got the idea mor or less. I'll use more Dbs in my FGB and then do PTP the other days. Thanks guys.
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