Re: Jonathan's Crossfit progression
Did our regular warm-up even though we weren't lifting today and
2 sets of 9 chin-ups (I swear these are getting harder every time)
3 sets of 10 dips
Then the "Viking"
This was a fun one!
In teams of four
Rowing to site of attack: 250 m row, 1 captain calling out "row", 3 oarsmen rowing in unison until the slowest of the three gets to 250 m
Pushing the ship into shore: 6x30 m Heavy (180#'s plus the weight of the sled) prowler pushes, teammates resting or sharing as needed
Kill the townspeople!: 60 "kills" or sledgehammer strikes on tractor tire, reps only count while at least two teammates were holding themselves at the top of a pull-up
Wounded warrior rescue: 400 m run one person must be carried the whole distance, as well as a ~50# sandbag
Row home: another 250 m row, same as before but with a different "captain" calling out the pace.
Celebrate with a Guinness! Happy St. Patrick's day!
Being the lightest at 190#'s meant I was carried the furthest, and let me tell you it sucks! Being winded, then having someone's shoulder in your stomach so you can't get a full breath...being carried was far worse than carrying.
Just for fun, I did 7 regular pull-ups before leaving. good times