TAKEOFF Athlete, Mara, keeping up with the 100 Days of Burpees while on vacation. Nice pic, and great dedication!
1. Seated Tire Pull. (in the video, they are pulling kettlebells, cut same concept)
How fast can you pull a tire to you while you are seated, using the thick white rope?
How about with 25lbs on it?
-must be seated, no object to anchor your feet (you can only dig heels into floor)
-must pull tire full length of the rope (rope is straight when you start).
2. 2-Hand Hose Whips (undulations)
How many two-hand (i.e. simultaneous) hose whips can you do in 1 minute? Instead of alternating hands, move both hands up and down, whipping a hose, for as many reps as you can in 1 minute.
-hands must go above chin level at the top of the whip and below your waist at the bottom of the whip.
3. Heavy Tire Flips
How many heavy tire flips can you do in 1 minute?
– you must jump in and out of the tire after each flip.
– it doesn’t matter which side you jump out of or which direction you flip the tire.
4. Slamball throw.
Who can throw a 12/20 slamball (NOTE, THIS IS THE SMALL YELLOW BALL) the furthest?
-Do not have to be facing the direction you throw (can be over the shoulder throws).
-Can be underhand, overhand, push-throw, etc..
-Do this outside.
– Ensure one athlete is there to mark the landing spot
– If throwing behind you, take a couple of practice throws at 50% to ensure aim
-Athlete marking the throw must also be a safety spotter to clear the throwing lane.
– DO NOT THROW THE DYNAMAX MED BALLS OR SANDBAGS
Many of us have a support structure outside the gym in our pursuit of wellness; some do not. Here’s a great perspective from an athlete who, outside the box, is alone in the pursuit.
“The Lonely Road”by AnonymousPersonal fitness is not a team sport. You don’t have teammates to fuel you on, a coach to get up in your face or a big lucrative contract to pull you out of bed every morning. No ours is a self-motivated, misunderstood, often maligned journey to a personal goal. Unless you have reached the point in your life where the pain of remaining the same is greater than the pain of change you will not understand. For me I have always wanted to be an athlete. There would be little starts here and there but nothing really stuck until I was 39 years old. When I joined Crossfit I was overweight and under-excercised. I dove head first into it, eating right and going to Crossfit. It didn’t take long until I was addicted. Part of it was the results but more than that it has been the camaraderie and the nervous anticipation turned into winning jubilation when I completed the WOD. The completion of the WOD is our game. It’s a game day of our season. Some WOD’s are training days, but many are victories over our main opponent…ourselves. When I see that the Filthy FIfty is up on the board my mind says, “Nope you can’t do this, not your day.” Then when I call time and the WOD is done its another victory, another check in the win column.Those are my personal wins. For many of us, though, there is another side of the challenge that we toil through and it is more difficult than sore muscles or bad eating. “What is Crossfit?” my friends ask. “Oh that’s crazy, I’m not doing that” is their reply to my description of the day’s WOD said with a smile on my face. “How long are you going to eat this way?” “Oh wait, he can’t eat bread or cheese or sugar or peanuts or or or.” There is no greater way to raise someone’s ire than to show them the result of what they haven’t started. Family, friends…spouses…will begin to show their “dark” side as you reach a goal that you set for yourself. But that response is not about exercise or eating. It has to do with any goal that you set for yourself and attain. Often, people react negatively to a person who sets a goal, works through the hard days and nights and who is rewarded with their achievement. The frustration is that the very people that you thought would be giving you the biggest support are your biggest nay sayers That is the lonely road that we find ourselves on.I wrote this for two reasons. First, I have to get this on paper and off my chest. Second, and most importantly, I wrote it because if there is one thing I have realized in this life is that I am not alone. If you have a goal, whether physical or some other personal mountain you are climbing, do not give up. The goal is the summit and it is reachable and there is no better feeling than reaching the top and enjoying the view very few are willing to pay the price to enjoy.