W.O.D. 9.3.10
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 Tire Flips (yes, the big boy)*
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.
*If for some reason your team cannot flip the tire and another team steps in to lend a hand, it will give the "helping" team :15 seconds off their time at the end of the WOD.
Quote:
"Courage overrides self-doubt, but does not end it."
- Mason Cooley
Results:
Ellie
Bevin
Megann
Steph V.
SAZ
Dianne
=36:22
Seth
Dana
Peterson
Melinda
Bekah
=31:29
Kit
Deb
Denise
Temari
Keri
=34:19
Rachael
Jen S.
Rob
Mike F.
=31:17
Vincent
Dorothy
Kerry
JZ
=28:47
Rob Ph.
Katie
Cate
Sam L.
=30:57
Olan
Aimee
Gina
Brian R.
WW
=27:08
Kim G.
Han
Jason
Swine
= 26:35
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 Tire Flips (yes, the big boy)*
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.
*If for some reason your team cannot flip the tire and another team steps in to lend a hand, it will give the "helping" team :15 seconds off their time at the end of the WOD.
Quote:
"Courage overrides self-doubt, but does not end it."
- Mason Cooley
Results:
Ellie
Bevin
Megann
Steph V.
SAZ
Dianne
=36:22
Seth
Dana
Peterson
Melinda
Bekah
=31:29
Kit
Deb
Denise
Temari
Keri
=34:19
Rachael
Jen S.
Rob
Mike F.
=31:17
Vincent
Dorothy
Kerry
JZ
=28:47
Rob Ph.
Katie
Cate
Sam L.
=30:57
Olan
Aimee
Gina
Brian R.
WW
=27:08
Kim G.
Han
Jason
Swine
= 26:35
Who knows where I can buy some high socks to use for the rope climbs instead of wearing pants?
ReplyDeleteDeb- where else but Lululemon? Are you coming to the nooner? I have an extra pair, I'll bring them for you.
ReplyDeleteI'm pretty sure any Sports Authority or Dicks will have a high sock as well.
yup....I'll be at the noon class.
ReplyDeleteThanks!!!
Angelo's soccer corner in valley forge near the barnes and noble and chucky cheese has a huge selection of high socks for around 8-10 bucks tons of colors (I recommend the pink ones)
ReplyDeleteSwine
6am results:
ReplyDeleteTeam 1 - Ellie, Bevin, Megann, Steph, SAZ, and Dianne
Time: 36:22
Team 2 - Seth, Dana, Peterson, Melinda, Bekah
Time: 31:29
Notes:
- sub for rope climb was either 3 pull to stand or one 20 second hold on the rope
- I allowed entire team to work on DU (or 3x SU sub) at once
Great job to both teams! I saw alot of great teamwork - each one of you helped push your team to the finish line. Great job especially to our self proclaimed "non runners" who completed 1.5 miles of running today!
It turns out Maura can't do the 5ton5k with me. She already paid...so if anyone wants to do it maybe they would switch the registration. FYI- This competition has a scaled division. All In fun! Sept 12 in Maryland. You know you wanna....Email me and I will send you the link. Stephanie@radicalhateloss.com
ReplyDeleteDeb - I know this isn't in time for the noon class, but this website has every color of high socks that you could imagine, and all different lengths. http://www.skatersocks.com/
ReplyDeleteJZ- great find on the sock website! What a fashion plate!
ReplyDeleteThis mornings class was awesome! Just think of what we accomplished before most of our friends and family woke up! I have to say I love the new members!! You gals are the next crop of kick ass crossfit chicks! And Ellie you are an excellent team leader!!
ReplyDeleteAwe, thanks Steph - that is very kind of you. I just loved watching everyone push it to the max! Great time this morning with everyone... as usual. =)
ReplyDeleteJZ - thanks for the link....they have great socks. I ran by Dicks Sporting Goods in Plymouth Meeting on the way to class today and they actually have a pretty good selection of fun high socks too if anyone else is looking.
ReplyDeleteDebs new socks are featured in photo #2 from today!
ReplyDelete