Team Torture
To Be Done In Teams of 4 People:
1 "Indian Run" 800M
100 Box Jumps (21"/25")
200 45# Thrusters
400 Double Unders
5 Rope Climbs
1 "Indian Run" 800M
Coaching Tips:
Scale load and movements to match your current fitness level. Beside the Indian Run in the beginning and the end, the team can partition out the work any way. Two people can be working at the same time, while the remaining two rest. Indian Run is performed where the team lines up single file and run single file. As you are running, the last person in line sprints to the front of the line. The team rotates in that manner until a 800m has been completed. The team should run at a "conversation" pace. The mile runs must be completed as a team of 4. The rest of the workout can be divided up in any way to suit the strength and weaknesses of the team members. If there are not enough people in attendance to make up a complete team, the workload can be modified.
Quote:
"Courage overrides self-doubt, but does not end it."
- Mason Cooley
Results:
Shawn/Pete/Kelly/Kathy
25:20 scale
Peterbutt/LP/TP
19:42 Rx
JNa/Ditty/Lizzie/Jackie
25:53 scale
Rinat/Erika/King
25:33 scale
Kyle B/Vinnie/Mike/Bre/Lam
25:31 row scale
To Be Done In Teams of 4 People:
1 "Indian Run" 800M
100 Box Jumps (21"/25")
200 45# Thrusters
400 Double Unders
5 Rope Climbs
1 "Indian Run" 800M
Coaching Tips:
Scale load and movements to match your current fitness level. Beside the Indian Run in the beginning and the end, the team can partition out the work any way. Two people can be working at the same time, while the remaining two rest. Indian Run is performed where the team lines up single file and run single file. As you are running, the last person in line sprints to the front of the line. The team rotates in that manner until a 800m has been completed. The team should run at a "conversation" pace. The mile runs must be completed as a team of 4. The rest of the workout can be divided up in any way to suit the strength and weaknesses of the team members. If there are not enough people in attendance to make up a complete team, the workload can be modified.
Quote:
"Courage overrides self-doubt, but does not end it."
- Mason Cooley
Results:
Shawn/Pete/Kelly/Kathy
25:20 scale
Peterbutt/LP/TP
19:42 Rx
JNa/Ditty/Lizzie/Jackie
25:53 scale
Rinat/Erika/King
25:33 scale
Kyle B/Vinnie/Mike/Bre/Lam
25:31 row scale
10 comments:
Merry Christmas! Early blog post!!!!
I was so confused until I saw your comment... At least I'm not going crazy (because of this)!
I looked at my clock thinking I went crazy.
Plentus of coaching in the AM!
looks fun! I may have a guest with me tomorrow for the 10am from crossfit 609. See you then!
PLENTUS! I forgot my black winter gloves on the counter. If you could throw them in a drawer or something, I'd really appreciate it! Not sure if you'll read this before heading out though...
And if you don't see this till you leave, don't go back or anything. They aren't expensive or anything!
9am
Shawn/Pete/Kelly/Kathy
25:20 scale
Peterbutt/LP/TP
19:42 Rx
JNa/Ditty/Lizzie/Jackie
25:53 scale
Rinat/Erika/King
25:33 scale
10am
Kyle B/Vinnie/Mike/Bre/Lam
25:31 row scale
You can always scale and modify things. Instead of a run, the 10am did an Indian ROW. They rowed 1k and took turns doing 5-stroke sprints.
Welcome to Pete and Kelly visiting from Wilmington, NC and Mike from CF 609 in NJ!
Peterbutt, I tried selling them on Craigslist, but the guy thought 47 cents was too much money. So I put them behind the desk.
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