Warm up
On your own
Group WOD
[cf-benchmark wod=36 tag=Fight Gone Bad (3 rounds) pic=yes]
Today I (VP) gamed this WOD after hearing about it on CF message boards. I did not row for calories in round 1 and 2, this gave me a 2 min break instead of the normal 1. I also started doing box steps ups in the 3rd round (trying to save a bit of energy for the PP) but that seemed to slow so I switched back to box jumps.
I did PR the WOD but only by 1 point.
Here is the discussion- Does not rowing make it not RX’d? Is doing step ups VS box jumps make it not RX’d?
Post your score and your thoughts on gaming this WOD to comments:
Here are the pics from today – including a few of the Colts dodgeball game and Tabata WOD! Next week (Wednesday) is the Colts last week! It’s been fun guys! Good luck to the seniors and to the underclassmen – I hope to see you again soon!
Sorry Vin……you did not perform FGB prescribed…..and it is because of the rowing not the box jumps and here is why:
FGB was a WOD developed as a training simulation for MMA fighters where the fight format is three five minute rounds separated by one minute of rest between each round. Along these lines, when the bell sounds indicating the start of the round, there is no rule that says that you have to go out and attack your opponent with all the ferocity that you can muster, but rather that you must fight to some minimum threshold to avoid being knocked out. Accordingly you could say that stepping up rather than jumping was still representative of fighting, just not all out. On the other hand at the onset of the fifth minute in the first round you just opted to walk to the center of the ring, drop your arms, and declare that you were going to rest, within seconds your head would be caved in, and the fight would be over.
So, stepping is not scaling, but rather a strategy. It might lower your score (increasing the likelihood that the judges would award the decision to your opponent) but would serve to keep you alive to finish the fight, whereas not rowing would result in a knock out in the last minute of the first round and guarantee the loss of the fight and accordingly is scaling.
points are points – whatever gives you the best chance at getting the most points I say. Like today – Kari was stepping up but kind of jumping off which sped up her box jumps. Rx’d? I say so…will skipping the row altogether make you a stronger CrossFitter? That’s debatable.
Coop makes a very solid point…
Coop always makes a good point. However just as MMA is about fighting I believe strategy plays a big role in an MMA fight. FGB also carries the same strategy, go gang busters in the first round and you could be hurting your over all score. I feel if you can make up the points, which Vinny did “Rock On” it was a good and fair strategy. I don’t think I would have the discipline to try to make up the 24 or more poins that I would miss in the rowing part
Oh ya nice job Nick first time virgin to FGB with a great score of 289
First of all I want to second the Nick FGB score nice job. U should quit smoking more often. Coop how about this. I jump on the rower pull 3 times and get 1 calorie and rest for 55 seconds, does that fit the “frame work” of the WOD. I did some work (went to the middle of the ring and just blocked punches VS attacking).
Damn Coop did u even take your finger off the trigger? However, you make an excellent point and I do agree with you, but damn.
Kari all I can say is you rock girl. For those that missed it, she put on a school of how to do FGB and then to top it off she didn’t even look winded after all was said and done.
Great job Nick. Way to come back and get some.
I PR’d at 291 and per Ashlie looked like I was gonna die.
Great point Vinny. Get a few calories in and hit the other events harder.
Vin….CrossFit is all about mixing things up and where the exeption is the rule….I applaud you for doing what you did because its thinking “outside the box” that is going to make you an all round better athelete…Coop…just stop it…lol
JD, I’d like to see what their benchmarks were at the end of the training cycle…..if you have the numbers just email it to me…I loved working with the kids…it was a blast
Okay…tried to post before and didn’t work…hopefully this one will!
FGB score 226 rx’d (pr)….I was Kari’s counter today at the 5:30pm class and all I can say is “Holy Shit”…she is one great athlete. She killed this WOD for doing it for the first time and scored 334…would have been awesome if she beat Vinnie, only needed 3 more 🙂 Kari, great job and I wanna be just like you when I grow up 😉
three things……
1 – for Vin….if you want to climb on the rower and dally about for 60 seconds, i would consider it Rx’d as long as you were moving for the full time, or at least the vast major of the time. My thinking is that your calorie count doesn’t matter as much as continual movement, which at least mimicks you moving about the ring avoiding your opponent.
2 – stepping apart from the origins of the WOD and deferring back to the 4 basic CF models, changing the protocol from 5 on 1 off, to 4 on 2 off, significantly impacts the work to rest ratio and accordingly which of the three metabolic pathways become the primary focus of the WOD. Either would result in a great workout, but they would unquestionably be different workouts that resulted in different adaptation.
3 – If you are going from a pure scoring consideration, I would argue that the best bet would be do all box jumps, at step ups, and skip the first row, to keep your blood lactate chemistry in check, then pick up your game a bit on the second, and look to blow open the last. My thinking is that the chemistry thresholds are as big a factor as the oxygen deficit.
WOW…that was the first time I have done FGB and it was BAD!! haha Special thanks to Cat and Mark (hasselhoff) for staying and counting!! Also, Dorothy’s favorite lollypop kid( Doc C) pulled off 4 muscle-ups today! Damn good job warriors.
268 RXD
207 Rx’d. I rowed and stepped up. My first FGB while I’m getting over whatever cold/flu that I have. I was happy just to make it through, thanks to Pat for pushing me and to Kari and Tom for leading the way during our group at the 5:30 class. Awesome WOD. I can’t wait to do it again and get that number closer to 250!
it sounds like al Kari has to do is skip the rowing….
FGB virgin score = 264. I’m really looking forward to doing this workout again.
I think to be the best MMA fighter out there you train to be able to go as hard as you can for 5 full minutes and use only the one minute rest that you have. The best possible FGB score is going to be achieved by being in the shape where you are able to score during every moment of available time. I watch just about every MMA fight (remember, I’m the guy that sits alone at the bar to avoid paying the PPV cost) and seeing guys that can fight hard for 5 solid minutes and then go to their corner not even breathing with their mouth open, that’s impressive. One day…..
There were some pretty impressive scores on the board by the time I got into the 6:30… great job to everyone!
My score was 233 RX, which was a 14 point pr from August.
I think Vinny would’ve had at least a 10 point PR if he would’ve rowed…
Coop
I would like to clarify I’m not for or against skipping the rowing, I see both sides and merely wanted other people’s views and a spirited conversation on this.
There is a difference between training to become a better athlete and competition/finishing the fastest or having the best score.
If I was training for a MMA fight then ya I would want to mimic what I’m going to experience in the ring, and all 5 stations at full intensity would best prepare me.
On the other hand in a competition my training is done and now its test time (I looked at this WOD as a test). I am a firm believer that every CrossFitter must work efficiently, this is not only with consistency and efficiency in movement but maybe more important efficiently for that individual athlete taking into consideration their strengths and weaknesses.
Every WOD I get into my “bubble” and mentally think thru the work out before I do it. I try to come up with a game plan and try to work with in my own ability. In the past I over planned and either went to hard or light and it affected me negatively. This is a learning experience and as we become more experienced we are able to better judge.
This is a CF WOD just like any other.
During the work out we are ultimately judged by completing the movements correctly “with the full range of motion” fastest or by amount. We do not have style points, it doesn’t have to look pretty and we never judge by “how much rest we take during the WOD”.
If we did that we would have to penalize people for taking a break or catching their breath, we don’t that’s not how CF WODs are set up.
Billy bob- 310 RXd kept moving for the entire 60 seconds and really tried hard
Billy john- 310 RXd Only work for 30 seconds out of the 60 seconds, didn’t try that hard
Billy joe- 310 RXd Didn’t work hard and gamed the WOD
Who has the better score?
My personal opinion is that for me skipping the row was more efficient and resulted in a better score. If this wasn’t my 5th day working out in a row I would have prob done better but that is neither here nor there, I will test it out next time FGB comes up.
It seems like I sure missed a good day at the box!! 🙁 Two days away and I feel like I’ve missed a month. Sounds like everyone did amazing!
Coop, you are like a walking encyclopedia!! Any question I ever have…I’m just gonna ask you!
Vin, …..couldn’t agree with you more….just spend too much time on the Practice site (Practice Crossfit, out of Troy Ohio) and love to debate every side of the topic.
For those of you that enjoy the debate, and or the philosophical quandary that these topics present you might really enjoy the Practice site http://www.gopractice.biz The site has daily blogs that ask really great questions, and challenge our conventional thought. As an added bonus Josh Bunch and Chastity Sloan are two really great people with a passion for and a knowledge of fitness that is second to none.
After thinking about it…points are points and that’s the goal of this WOD – whatever you think gives you the best shot at getting the most points – have at it! Just don’t compromise ROM…
I went to the CrossFit site to reference my point, but it seems they’ve changed it since I last looked at the FAQ. The FAQ *used* to say things like “you can perform these in any order” and “we found that rowing first makes your score in everything else go down”…
Points are points, no matter what. If you got on the rower and went slow, it’s the same “RX’d” wise as if you were to hammer the row, or even if you didn’t row at all.
Same with the box jump, work is work.
Personally, I think sometimes just hopping on the rower for 5 calories is more of a recovery than not doing anything.