On the minute, do an increasing number of dumbell squat cleans and pushups.
Round 1: 1 SC, 1 PU
Round 2: 2 SC, 2 PU
...
Round X: Failure to complete round in the alotted minute.
I used 45# dumbells and failed in round 8. The remaining time I did the corresponding number of pullups for the round, up to 11.
Since that was over relatively quickly, we followed that up with 3 rounds of
2 min double unders
1 min hollow rock
1 min reverse hollow rock (this turned out to be a huge cluster)
1 min rest
I can link DU together pretty well now and usually get between 25 and 30 before tripping over my own two feet and having to reset the rope.
I'm feeling some unusual tightness on the inside of my right hamstring. Mild stretching is pretty uncomfortable, but kinda feels nice in the "hurts so good" kind of way a deep massage does.
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2 comments:
Aaron, i'm contemplating starting a blog modeled after the crossfit site. it's for airline crew who are participating in crewmember self-defense training and federal flight deck officers, but will be open to all crewmembers including flight attendants. can you provide any advice? any help would be appreciated. I like the look and feel of the CFT site
Hi Ed. A lot of it depends on how it's going to be used. When you say 'open to all crew' do you mean publicly viewable or do you want this to be a private system that requires a login to view? The other big factor to consider is how much you want people to interact with the site. If there will be multiple authors of entries, if you want people to just leave comments, etc. Shoot me an email at aaron [dot] dial [at] gmail [dot] com, and we can get more specific on some of your questions. Don't hesitate to ask, I'd love to be as helpful as I can.
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