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Old 01-28-2009, 09:10 AM   #1
Greg Hammond
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Concept2 / CrossFit and MMA

Greg here from Concept2 . I am looking for some help. Concept2 has been hearing about a lot fighters that use our indoor rowers either with CrossFit or on their own to train for MMA. I talked my bosses into letting me start an MMA page on our website and I wanted to start posting “favorite” workouts / WOD’s specific to the sport. I will give credit to you or your affiliate whichever you prefer. John Hackelman has been great to us as well as many other CF affiliates and I really appreciate all the help. You should also look for our rowers on next seasons Ultimate fighter show on SPIKE. Seeing fighters on ellipticals was killing me. You can email me at gregh@concept2.com Thanks again - Greg
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Old 01-30-2009, 08:46 AM   #2
Sean Dunston
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Re: Concept2 / CrossFit and MMA

Congrats, Greg.
Sounds like y'all are doing some great work at C2 - especially for getting the ergs featured on next Season's TUF... I am sure you'll see a nice boost in sales after that airs.

FWIW - We love our C2 Model D's at our affiliate.

Best-
Sean
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Old 01-30-2009, 09:21 AM   #3
Jeff Bocock
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Re: Concept2 / CrossFit and MMA

Besides FGB we dont really have any official MMA centric wods do we? Might be a good idea to check with the boys at Chuck Liddell's gym, The Pit. Im sure they would have many MMA specific Crossfit WODs considering if you go to their website and check the "Exercises & Drills" section, all it does is link Crossfit!

wfs http://www.thepit.tv/exercises-techniques/
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Old 01-30-2009, 09:26 AM   #4
Sean Dunston
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Re: Concept2 / CrossFit and MMA

Quote:
Originally Posted by Jeff Bocock View Post
Besides FGB we dont really have any official MMA centric wods do we? Might be a good idea to check with the boys at Chuck Liddell's gym, The Pit. Im sure they would have many MMA specific CrossFit WODs considering if you go to their website and check the "Exercises & Drills" section, all it does is link CrossFit!

wfs http://www.thepit.tv/exercises-techniques/
Jeff-
He said he's already been in contact with John Hackleman - he runs The Pit.
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Old 01-30-2009, 02:24 PM   #5
Jeff Bocock
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Re: Concept2 / CrossFit and MMA

Guess I never learned how to read. I should work on that one day... How many Polaks does it take to read a forum posting?

Last edited by Jeff Bocock; 01-30-2009 at 02:26 PM..
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Old 01-30-2009, 06:37 PM   #6
John Lovins
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Re: Concept2 / CrossFit and MMA

Here's a few I do 1 or 2 times a week....

Need a copy of the Bas Rutten training CD's though...

2 min boxing round
15 burpees during the 1 min "break"
2 min boxing round
15 burpees
2 min boxing round
15 burpees
2000m row.. keep it under your best 2k time + 40 seconds
2 min kickboxing round
15 burpees
2 min kickboxing round
15 burpees
2 min kickboxing round
15 burpees
2000m row
2min fighting round
15 burpees
2min fighting round
15 burpees
2min fighting round
15 burpees
2000m row

Pass out.


Another is...

3 min boxing round
500m row (pause the CD) try to keep the row at your PR + 20 seconds
3 min boxing round
500m
3 min boxing round
500m
3 min kickboxing
500m
3 min kickboxing
500m
3 min kickboxing
500m
3 min fighting
500m
3 min fighting
500m
3 min fighting
500m

Both are VERY challenging
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Old 02-02-2009, 01:40 PM   #7
Greg Hammond
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Re: Concept2 / CrossFit and MMA

Thanks guys I appreciate the help. Since I have been working with more MMA trainers I am amazed how many of them put down CrossFit and when I ask what they do for workouts they are almost word for word WOD's . It is pretty funny. I emailed GSP's strength coach to see if I could go up to Montréal and talk to him about how he uses the rower but have not heard back yet. If you can think of any leads for me just let me know. Oh yeah I doubt you will be able to see it but there will be a Concept2 logo on Josh Neer’s banner for his fight on Feb. 7th. – Greg gregh@concept2.com
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Old 02-11-2009, 09:45 AM   #8
Bernard Edwards
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Re: Concept2 / CrossFit and MMA

Tabata, Tabata, Tabata

Three 5 min rounds of 30 seconds all out - 30 seconds off...

or

Five 3 min rounds of 30 seconds all out - 30 seconds off...

or

Above with varied on/off seconds: such as 25/25, 20/20, 15/15, 60/60, 30/30 bla bla bla till time is up.

Above with super varied on/off seconds: such as 30/15, 25/10, 15/30, 60/40, 20/30 till time is up.
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Old 02-13-2009, 06:55 AM   #9
Greg Hammond
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Re: Concept2 / CrossFit and MMA

Hey John, I got your workouts posted up on the new MMA page. Any other good workouts from anybody would be great. I want as many as I can get. Today I am going to try a 5min on (all out) 2min rest X 5 rounds. The goal being to get as many meters as I can for the total workout. If you have a PM3 monitor you can program it in the interval time section. If you are a real stud try and get 25 pushups during your rest times. "hello pukie!" - Greg
http://www.concept2.com/us/communities/mma/default.asp
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Old 02-13-2009, 11:53 AM   #10
Celio Silva
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Re: Concept2 / CrossFit and MMA

Greg, congrats on getting C2s on TUF! I don't watch the show but millions do...


Here is one I do with my guys and it's a killer:

Row 2min (hard)
Roll 2min
Row 2min (hard)

Rest 1min

Repeat 6 times


This simulates a title fight, with 5 five minutes rounds. The extra minute and extra round are designed to build stamina. It can be done with or without a GI.
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