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

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Old 08-05-2005, 05:45 AM   #1
Bert Brams
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I've been trying to come up with substitutes for the Fight Gone Bad, since I'm often in another part of the country where a rower or weights aren't available ...I was wondering if there are others among you who have thought up some, or can give some input.
Most of these require a playground ;-)

Modified Fight Gone Bad(Outside)

Shuffle Sprint 5 m (Lengths)
Kip Chins(Reps)
Single Unders(Reps)
Box Jump(Reps)

Modified FGB2(Gym)

Deadlift High Pull 40 kg(Reps)
Box Jump(Reps)
Push Press 40 kg(Reps)
Single Unders(Reps)
Squat Thrust 10kg DB's(Reps)

Modified FGB3(outside)

350 lb Tire Flip(Flips)
Burpee/Pushup/Squat Thrust Complex with 12lb'ers(Reps)
Side Jumping over box(Reps)

(I use only 3 exercises here, as you can see)

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Old 08-05-2005, 06:23 AM   #2
Troy Archie
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I've used burpees and DB swings in the past for a sub on the rows since we're already doing SDHPs. The swings were alright but the burpees were torture and killed my score, which I guess is a good thing. Strange that I would consider that good.
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Old 08-05-2005, 07:25 AM   #3
Bert Brams
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You're very right about the burpees ...
Originally I had 5 exercises with the last workout as well, but it was practically impossible to complete, and co÷rdination was terrible for those side jumps after one full round.
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Old 08-05-2005, 11:15 AM   #4
Eric Cimrhanzel
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This is something I posted a long time ago on Dragondoor. Some of the subsequent threads have good variations, as well.

Fight Gone Bad really, really sucks (in a really, really good way).

From Fight Gone Bad Post
for those of you who can't see HTML

"Has anyone in the past, or does anyone on a fairly regular basis, on this Forum do the WOD Fight Gone Bad from CrossFit? For those of you not familiar with this monstrosity, it goes a little something like this. [I'm truncating the description here. I assume you all know what FGB is.]

My Question: I don't have half the equipment to do those exercises, just a pullup bar, 2 1.5pood kbs, and a 1pood kb, so I decided to create a few FGBs of my own, still using the same rules on time and 3-5 rounds. I just wanted some feedback on these circuits I made up. For the kettlebells, any weight the person can use without injuring him or herself should be used. For me, it's a 1pood for now.

Example #1:
8-count body builders
Hindu Squats
Mountain Climbers
Kettlebell Swings
Wrestler's Bridge, subtract one point for every second not in bridge position (or do Bridge Pushups for reps)
(This is my first and favorite because it really does balance your body and hit everything, leaving no muscle untouched)

Example #2:
Squat Thrusts
Kettlebell Cleans
Mahler Body Blasters
Kettlebell snatches
(This is a very heavy leg workout. If you can't walk for a few days afterwards, you'll know why)

Example #3:
Hindu Pushups (or regular pushups)
Pullups (or Chinups)
Kettlebell Jerks
Tabata Squats (2 rounds = 1 minute. So you're actually working for 20 seconds/resting for 10, twice)
(Much more of an upper-body emphasis on this one with just enough "rest" at the end)

Does anyone have any better suggestions or ideas, or are these good enough to get started?

-Eric '07"

I got some great ideas from Mike Johnson, Jason C. Brown, and Josh Hillis, they're the subsequent threads I mentioned.

Hope this helps.
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Old 08-05-2005, 11:29 AM   #5
John Alston
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Can someone explain how the dumbbells are used in conjuction with a squat thrust? Do you just lift them on the stand up part? Is it a squat-thruster, with the stand up-thruster? Is it that simple and I just missed it....
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Old 08-06-2005, 01:34 AM   #6
Bert Brams
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Wow, thanks a lot Eric, that's just what I needed.

You named some great exercises I had totally forgotten about ... Body Blasters and Maxercists are fantastic ...

Another one I used to do was carrying a 100lb punching bag up and down some stairs in a bear hug.

An 8-point body builder, is it similar to the Burpee/Pushup/Squat Thrust Complex I use ?
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Old 08-06-2005, 03:22 PM   #7
Eric Cimrhanzel
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In high reps alternating circuits (say... 21-15-9 or just 10/10 times X sets), Maxercists and kettlebell Swings alone have brought me and men much tougher than me to their knees. Mix them into an FGB and you've got a killer workout. Don't worry about finding Pukie. Pukie will find you.

8-Count Body Builder (Each number is one of the counts. I am assuming you know how to properly squat and execute a pushup):
1. Come from a standing position to a full squat, placing your hands on the ground.
2. Shoot both legs out behind you while keeping your hands firmly planted on the ground. You should be in the top position of the pushup.
3. Bring both feet outward at a 90-180 degree angle, depending on your comfortable range of flexibility.
4. Bring both legs back together to assume the top position of the pushup.
5. Go into the bottom position of the pushup.
6. Return to the top position of the pushup.
7. Bring both legs forward so that you are in the bottom position of the squat.
8. Explosively stand up. Jump, if needed.
Note: Some people switch the order of the scissor kick and the pushup; the order is trivial.

You're welcome.
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Old 08-09-2005, 09:38 AM   #8
Brad Williams
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I had a group of 10 do the following last week at a school playground. It followed the FGB protocol of 5 continuous minutes of work followed by 1 minute of rest but only for four rounds. All that we needed were two medicine balls. They soaked it up and loved it.

Jumping pull ups
wall ball
30 meter sprints
push ups

THe only real problem was the transition from the sprints back to the push ups as it was difficult to determine which end of the sprint course each person would be as each minute ended. Not a real problem as we were not keeping a score, just working our butts off.
Loads of fun.
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Old 08-13-2005, 06:08 PM   #9
Alex McClung
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Team Greenberry Farm pulled a dirtbag version of FGB this morning:

1. OHS with a 45# plate
2. Box jumps
3. 35# plate swings
4. Burpees
5. 75# SDHP
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Old 08-14-2005, 07:34 AM   #10
Chris Forbis
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1. DB Swings
2. Hang Cleans
3. Box Jumps
4. Wall Ball
5. Double Unders
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