W.O.D. 8.12.11

Nooner - Med Ball Toss Races
(check out the extension on those tosses!)

Gene - "Mac" comes for a visit!

Team Game Day:
(Coach/Class choice depending on class size & time)

A. Medicine-ball Throw: This competition is performed with a twenty-pound Dynamax Medicine-ball. Two teams of five (or teams based on class attendees) each line up on the 400M mark and end on the 800M mark. Fifteen races are held alternating the races between “least throws to goal” and “first to goal”. In the “least throws” competition, a team member throws the ball downfield, and a second picks it up at the spot of landing and throws it again downfield where a third team member throws to a fourth. Each player moves downfield to the forward most position after throwing the ball. No changing of the order or skipping of turn is allowed.

Winning the “least throws” race is done by throwing the ball across the goal line in the least number of throws. In the case of a tie, the first team to put the ball across the line wins.
The “first to goal” race is performed in identical fashion except that the win comes from getting the ball across the line before the other team. In the case of a tie, the fewest throws wins.
There is no attempt made to catch the medicine ball and it is always spotted from the point of landing not the point to which it rolls. No more than thirty seconds can be taken between each of the fifteen races. When one team gets its ball across the goal the losing team must collect its ball and run to the finish line. The finish line becomes the next race’s starting line – within 30 seconds the race is on again.

OR

B. Two Man: Squat, Pull-up, and Run: Two man teams compete against one another. On starting, each competitor completes 160 squats, then each team must complete a total of 100 pull-ups with each member contributing fifty “two-man pull-ups”. The two-man pullup has one man assisting with a squat like push-press, pushing his teammate by the ribs or butt. The contact from the assisting team member must be at the hands and fingers only. Teammates will alternate between pulling and assisting until the duo has 100 reps from 50 each. After a team completes the 100 pull-ups both members complete a mile run. The clock stops for each team as the second member crosses the finish line.

The two-man pull-up is a classical bit of functionality from the early CF Journals and between the assisting and pulling uses all major muscle groups. Combined with high speed squatting and the mile run this workout is extremely demanding.

Read:
Diana Nyad's Cuba-to-U.S. swim has lessons for us all

Community Notes:
Happy Birthday Ditty & Denise!!

Click here for the updated heats for the King & Queen of Prussia. Howard has been added and Mike F. removed from the first two WODs - no other shifts were made.

Quote:
"Some of my best friends are illusions. Been sustaining me for years."
-Sheila Ballantyne

Results:
Pat P and Mike S. 33:41 squat/pull-ups/run

Med Ball toss
Dorothy, Mac, Deigo, Tom H. - 3 1/2 rds
vs
Kevin, Paul, Tim P & Steph J - 6 1/2 rds

Shawn/Danielle 3 1/2 Rounds
Lizzie/JP 3 1/2 Rounds

Joe A/Cline/Kevin N 4 rounds Fastest "for time" 1:02