Saturday 1-30-10
Team Day
Mission:
Infiltrate known enemy territory (Globo Gym) and rescue our fellow CrossFitter who is being held captive by Globo Gym memberships fee.
Objective:
Conduct an open ocean HALO jump from 18,000ft in the cover of darkness. Free Fall to 4,000ft deploy MC-5 Ram Air Parachute and follow low man to pre set coordinates. Ditch parachute, don fins, mask, snorkel, and BC stashed in ruck sack. Conduct an open water surface swim to infiltration point on beach.
Ditch wet gear, and don pre-staged field uniform. As a group maintain tactical posture and move up the rock cliffs to known location GLOBO GYM.
At location “Golf Golf” (Globo Gym) Team will remove heavy “rubble” from man-hole cover of an underground tunnel system. After the “rubble” is removed, team will infiltrate GG facility and recover the PC (precious cargo).
After packaging of the PC team will exfil with extreme caution. Globo Gym has been known to unleash ordinance such as bicep curls, pec decks, space age treadmills, and Brittney Spears Music.
Team will transport PC to rendezvous point CFR (CrossFit Rocks). Here Helos will hold hover for 3min and Team must climb rope ladder with PC and all gear before the 3 min time limit is up.
All elements of this Mission must be complete without flaw for successful rescue.
WOD
Infil:
Flutterkicks 100 (4 count)
Lunges 80
Waiter Lunge 60 (25/10)
Movement:
Deadlift – 2 Ton (1 ton for women)
Squat – 2 Ton (1 ton for women)
Press – 2 Ton (1 ton for women)
Exfil:
Buddy Drag (Rope) 10
Burpees 40
Post time to “”comments”
Break into teams of 3-4 and complete mission as a team. All members of team must complete each phase before team can advance to new phase. Each member must lift required tonage. There is no specific requirement for style or weight of squat and press, just that the required tonage is lifted.
Teams "swimming" to shore
When you get near the top, the pitch of the mountain side is always the steepest. Learn to LOVE the burn
Deadlifting is as functional as it gets. Way to lift those "rocks" out of the way Charles
9:00a.m. group Victors. They earned the right to don the Maroon Beret ( well just for today)
Cassandra led her "team" through a sucessful Mission.
I apologize for the incorrect weight ratio for the teams this mornng. Each individual should have lifted 2 Tons or 1 ton for women. Oh well, I had fun putting this together. I’m getting ready to do it myself, however after writting the mission I think that some back extensions would be a good fit for the Free Fall jump. Those of you who have jumped know that you have to be able to arch your back like your life depended on it! So I think Coach Mike will add 30 Back Extensions to the beginning. See you all tonight.
Mike
Rxd: 27:58 (with 30 back extensions on Infil)
Nice – by the way the GloBo ref was a nice touch. See you tomorrow a.m. 0530 – I’ve got a long way to go… JK
my legs are just about worthless today
thanks mike