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Old 05-22-2008, 07:47 PM   #1
Ian Strand
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Join Date: May 2008
Location: Vancouver  BC
Posts: 43
20 person, limited equipment workouts.

Hey all,

First time posting. Been crossfitting relatively steadily since October, and enjoying the variety and challenges.

During the summer I'm a forest firefighter in BC, Canada, on a 20 person crew. I'm trying to come up with innovative ways to challenge my crewmembers using crossfit-style workouts; the limitations are:

1) 20 person crew. Usually this means I have to split workouts into stations, i.e. 4 stations with 5 people, done on rotation.

2) Lack of equipment. We have gas jerrys filled with water which are about 45 pounds each; boxes of water, weighing about 25-30 pounds each; hose rolls, which weigh 11 pounds each (which can be coupled with another hose roll and slung around the neck). We also have 4 3/4 ton trucks. The pull-up bars we use are basically at a playground, so they're pretty low to the ground and can -maybe- fit 10 people at a time.

As an example, the other day I set up 4 Tabata Stations. Between each round, we'd sprint 400m. The 3rd and 4th rounds, I also incorporated walks with two jerrys across the field and overhead carries with the boxes of water.

Tomorrow, I'm considering a 400m lunge, followed by 10X100m sprints split by 15 pushups, followed by a tuck jump ladder 1-10-1 (or 1-15-1). I know that's a little too sustained for an average crossfit workout, but the weekend's coming up and I really want to fry people; not to mention, we're training for work on a fire (12+ hour days) as opposed to sport specific training.

Does anyone have any suggestions for group workouts? If we were to use our trucks, how far should we push them, and how many people per truck? How would we ensure that the person steering the truck would get in on the action as well? (I'm thinking rotation on this one).

I'd appreciate any and all comments, and sorry if this is a little rambly.
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Old 05-22-2008, 07:59 PM   #2
Robin Maier
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Location: Regina  Saskatchewan
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Re: 20 person, limited equipment workouts.

We do minimal equipment workouts Saturday mornings at the park.

Here are a few we have done:

Carry, Run, Press from Ross Training:

Deck of Cards (assign an exercise to each suit and do that number of reps, for example 6 of hearts could be 6 situps, go through entire deck, jokers are 20 burpees).

Interval Challenge:
# of rounds in 25 minutes: 6 Burpees, 12 Pushups, 24 Squats, 200m Sprint
(could accumulate rounds as teams)

Square Deal:
4 stations 50 m apart, set up as a square. Do 21-15-9 reps of 4 different exercises. Each person at a different station, rotate/sprint to next station as a team. Throw in a buy in (i.e. bear walk) and a buy out (i.e. burpees) to make it more interesting.
CrossFit Regina - Run Jump Squat Lift Throw
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Old 05-22-2008, 09:25 PM   #3
Ian Strand
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Join Date: May 2008
Location: Vancouver  BC
Posts: 43
Re: 20 person, limited equipment workouts.

Excellent, that's exactly what I was looking for.

As per the last workout you posted, what do you mean by a "buy in"? Also, say there were stations of: pullups, pushups, squats and burpees. If someone is finished the 21 reps of squats on the first round before everyone else, do they wait for everyone else to finish their exercises before rotation?
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Old 05-22-2008, 09:32 PM   #4
Chris Walls
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Re: 20 person, limited equipment workouts.

One I did in Basic last winter was the "Patricia's House of Pain", it was very crossfitty.

Set up a square say 100m around the perimeter (can be as big as you want).

We were in pairs (fire teams) and one ran out the top, did a lap and a half to come back in the bottom and switch with the parter, while one ran the other did as many reps of whatever activity in the middle of the square, be it burpees, pushups, situps, squat thrusts, v-ups, tuck jumps, star jumps, etc, etc.... The idea is fairly simple.

There was a whole list, and you and your partner had to do everything, not alternate activities. Was my favourite morning PT of the whole course. (go figure huh...)

You could throw in TGU with the water jerries, 1 hand snatchs/push jerks, presses with the jerries, pullups, knee-to-elbows, the sky is the limit. Oh, and we did it for 3 rounds with a couple minutes rest in between. It wasn't scored but it shouldn't be hard to score it, something like overall time minus some sort of time/reps system.

Re: buy in/out

say you have that 21-15-9 rep scheme, it would go:
Bear walk for x meters (to buy in to the WOD)
21-15-9 of whatever
Burpees (to buy out)
Accept no excuses, only results
CrossFit North Battleford

Last edited by Chris Walls; 05-22-2008 at 09:34 PM.. Reason: for buy in explanation
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