As a team of 2 complete the following work for time:
Run 1 mile as a team (2 member team) carrying one pair of dumbbells (40#/25#)
Stop every 400m and complete 15 reps of DB Thrusters per person (Total of 30 reps per round)
Immediately after completing the last set of thrusters teams will complete 200 anchored sit-ups total
* Partner must hold the feet of their teammate for sit-ups, break up reps any way you see fit
** One pair of Dumbbells per team, one partner works at a time on thrusters
Results
A big crowd came in to work off the Thanksgiving stuffing this morning with a team WOD. Tomorrow will be a team WOD as well for the main class and Coach Michelle and Coach Mark will be running it. I will be attending the CrossFit Coaches Prep Course being hosted by CF Bellevue. This course is a heavily engaged weekend that is focused on enhancing the training skills, technique and quality of CF Coaches. There is constant participation and evalution from some of the top CF HQ training staff as well as peers in small group scenarios. My goals are to learn and get feedback on everything from training, programming, cueing, organizing classes, and identifying and correcting faults in athletes. From there I fully intend to bring back what I learn to share with our coaches and all of you.
“The Best of the Best”: a look at the CrossFit HQ Seminar Staff trainers, from the CrossFit Journal.
“Overcoming Obstacles: Finding Innovative Ways to CrossFit” withCrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]