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Old 09-07-2008, 03:49 AM   #1
Michael Halbfish
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FGB as a solo

While Fight Gone Bad is one of my favorite WODS, I find it to be one of the most difficult to manage while training solo at a box gym. Some of these exercises are extremely difficult to do all out while self timing with only a Time Ironman to keep time. Any good suggestion for either how to manage FGB as a solo or a good substitution?

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Old 09-07-2008, 05:29 AM   #2
Christin Street
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Re: FGB as a solo

I'm in the same boat, but using an interval timer helps! I use the FGB interval timer that I downloaded (free) from Crossfitwarehouse.com (found on the far right side).
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Old 09-07-2008, 12:39 PM   #3
Karin Jonczak
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Re: FGB as a solo

I used my timex on the timer setting set at 1 minute intervals... the beep then ques me that I need to shift to the next exercise (I let it run through the first minute and the first beep before starting).

I just try to keep track of the count in my head... and sometimes I will stop a set short and write the # down...

Not perfect, but it works well enough.
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Old 09-07-2008, 12:46 PM   #4
Shane Skowron
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Re: FGB as a solo

I have a Timex Ironman too...just set the timer to 1:03 and have it repeat on end...gives you 3 seconds for transitions.
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Old 09-07-2008, 01:00 PM   #5
Derek Franks
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Re: FGB as a solo

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Originally Posted by Shane Skowron View Post
I have a Timex Ironman too...just set the timer to 1:03 and have it repeat on end...gives you 3 seconds for transitions.
FGB has no time added for transitions.
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Old 09-07-2008, 01:18 PM   #6
Shane Skowron
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Re: FGB as a solo

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Originally Posted by Derek Franks View Post
FGB has no time added for transitions.
Okay fair enough .... hard to do when your stations are 50m away though, like they can be in some gyms.
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Old 09-08-2008, 09:47 AM   #7
Melissa Urban
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Re: FGB as a solo

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Originally Posted by Shane Skowron View Post
Okay fair enough .... hard to do when your stations are 50m away though, like they can be in some gyms.
Yep. It takes me 22 seconds to get from the weight room to the rower, at a jog. I'd lose half my row time just getting there. It's not "Rx'd", but I stopped the clock in between and started it back up again as I got within a few steps of the rower. I lost some time getting strapped in, but everyone does. You just do the best with what you've got, and make notes about how you ran it so you can accurately track results.

And I've got a FGB mix with a siren every minute to tell you when to change stations. It's the only way I've been able to work this one by myself. Plus I have excellent taste in music.

You can download it here (WFS): www.xomcards.com/friends/FGB.zip It's a PG-13 mix (no swearing), with Chemical Brothers, Crystal Method, Linkin Park and some hip-hop.
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Old 09-08-2008, 10:46 AM   #8
Jerry Maestas
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Re: FGB as a solo

That is awesome. I see that you have almost 19 minutes worth of audio, is my math messed up or is that an extra minute?!
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Old 09-08-2008, 10:56 AM   #9
Melissa Urban
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Re: FGB as a solo

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That is awesome. I see that you have almost 19 minutes worth of audio, is my math messed up or is that an extra minute?!
Nope, it's an extra minute. I like to have something to listen to during the aftermath.
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Old 09-08-2008, 11:04 AM   #10
Jerry Maestas
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Re: FGB as a solo

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Originally Posted by Melissa Byers View Post
Nope, it's an extra minute. I like to have something to listen to during the aftermath.
That's cool. By that time I can't hear anything anymore as my body, mind, and everything else is gone.

Thanks though, I will be using this!
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