Teams of 3:
Run 400 meters (entire team)
150 Box Jumps (24″/20” box)
75 Push Press (95/65lbs)
75 Air Squats
150 Steps Walking Lunge (with 55#/35# dumbbells/kettlebells)
Run 400 meters (entire team)
Teams will run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). Team cannot start the first exercise until everyone has completed the run, team cannot start the next exercise until all reps are done. Final time is when the last team member finishes their 400m run.
My first car was a 1985 Mustang 5.0. I got my license in 1997. Ideally, it wasn’t the car I wanted, but I could afford it. At the time, my sister was dating this guy who LOVEDcars, specifically Mustangs. The old lady who sold it to me kept it in mint condition; there was not a scratch on the body and the interior looked as new as it did in ’85. My sister’s boyfriend and his gear-head friends adored my car. This made me like it a little more.
I was sixteen. I ran out of gas in that thing more times than I could ever count (one time on the Q-Bridge). I side swiped more objects than you could shake a stick at, and I never changed the oil. Before I knew it, the car, that some old lady from Orange, CT kept perfect for 12 years, had two different colored doors, two annihilated fenders, and a sizzled engine.
Are you treating your body like I treated my Mustang???
Yes, some of us may have a few years on us, and our bodies may be a little more beat-up than my Mustang was to begin with, but this is no excuse to UNDER-FUEL, BEAT-UP, and DESTROY it completely.
Just as I put a lot of miles on my car, we put a lot of stress on our bodies when we CrossFit. This stress is good; as long as we are taking car of ourselves in three primary areas:
FUEL: Are you eating properly; especially before your workout? You cannot expect to feel 100% if you are under-nourished. You will feel weak, dizzy and eventually not be able to finish your WODs. You must eat PRE and POST WOD. If you have questions regarding what you should eat, talk to one of your coaches. If you are not feeling good during your WODs, there are variety of factors that can be adjusted, but my suggestion would be to examine your FUEL first.
KEEP YOUR FORM TIGHT: As a teenager, my desire to drive fast and chat with friends left the body of my vehicle destroyed. I was so distracted, that I hit everything in sight. Are you sacrificing form in lifts and movements in order to move faster? With intensity comes a slight depreciation of form, but if this is happening more than 20% of the time, you WILL destroy your body. Slow down, stop “side-swiping” every parked car and snow bank in sight.
DON’T OVERTRAIN: You can compare your recovery to changing your oil. Without this, you will “sizzle your engine”, so to speak. Your rest days are more important than your training days. Without them, you will physically and mentally breakdown.
So, the responsibility is on you to fuel, maintain form, and recovery so that you can keep your “Mustang” shiny and new!