26 November 2014

FIGHT GONE BAD style, again?

YES!

Here's some insight into programming this week. This will allow you to make some real solid guesses for Friday's movements!

If you look at the 5 movements that are in FGB, you'll see that they are all different in kind and what they mandate your body to do.  The movements in this wod are complimentary, meaning they each have their own demand on the body. While you're doing 5 separate movements, by the end you'll feel like you are exhausted all over. Pulling is complimentary to pushing, quad dominant exercises might be complimentary to hamstring dominant exercises, etc. So, if we look in the original version and each consecutive version for 7VCF, you'll see this:

MONDAY

Squat (wall ball)
Pull (SDHP)
Hip Extension (box jumps)
Push (push press)
Simple single movement, we call this mono-structural, or sort of, "cardio" (row)

TUESDAY

Squat (thruster)
Core Focsued- no pull today (situps)
Hip Extension (KB Swing)
Push (pushups)
Single movement "cardio" (double unders)

WEDNESDAY
26 November 2014

Hip Extension- (Power Cleans (135/95)
Pull- (Pullups)
Squat - (Back Squat (135/95)
Push - (Ring Dips)
Simple movement "cardio" - (Burpees)

So...they vary in order slightly and Tuesday's version has a more core dominant movement instead of a pulling motion, but I bet you can figure out Friday based on this pattern.

Think about this. Would this be considered a complimentary version of FGB? Why or why not?

Pushups
Ring Dips
Handstand Pushups
Deadlifts
KettleBell Swings

I'd love to hear your thoughts! Comment below, along with any guesses for Friday!

  

 

 

 

2 comments (Add your own)

1. Steph wrote:
No, it would not be. There is too much pushing and some hip extension included but no squatting or cardio involved. Right?😃

Tue, November 25, 2014 @ 9:25 PM

2. Steven wrote:
Oh hell no. That's like using sugar and brown sugar and sugar cubes but forgetting the coffee.... Non-complementary.

Tue, November 25, 2014 @ 9:56 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am