GI Jane
- 100 burpee pull-ups

Rain delay! For those of us who didn't get to do "The Baseline" yesterday will do it Tuesday. If you were able to do it, here is your workout:

Push-Up Ladder
In the first minute do one push-up, in the second minute do two, etc until you can't fit that many push-ups in that minute. Focus on maintaining good form over a high number!

"The Baseline"

Rich Froning CrossFit games winner 2011. Notice the tattoo on his side: "Galatians 6:14"

This will be our last week of regular workouts. We won't be doing any strength or skill work giving us more time to prepare for finals. We will still be working out next week, but those workouts will be very short, intense, and minimalistic. "Prison workouts" - no equipment required so feel free to do them at home or wherever you are studying as a break.

It's the end of the tri, so it's time to re-test ourselves! We kicked the trimester off with "The Baseline", and it's time to do it again to see how we compare. Bring it today, this is a short but important benchmark workout.

"The Baseline"
- run 400m
- 40 squats
- 30 sit-ups
- 20 push-ups
- 10 pull-ups

PREVIOUS RESULTS
- Dave: 3:37 Rx
- Todd: 3:17 Rx
- Kendelle: 4:18 Rx
- Akilah: 4:24 Rx
- Heather: 4:04 Rx
- Jamie: 5:44 (jumping)
- Danielle: 6:04 (jumping, knees)
- Casie: 5:43 (jumping, knees)

Carrying a Person to Safety

A hero is someone of distinguished courage and ability, admired for his or her brave deeds and noble qualities. Assuming you have the courage to attempt a heroic deed, you then need to develop the ability to be able to complete it successfully.

Courage is a great and noble attribute to possess. But without the ability to save someone, you’re more likely to risk your own life, as well as the life of the person you’re trying to save.

Carrying someone to safety is no easy task. It takes strength, endurance, and technique.

We’ve seen it in the movies a hundred times, but this is a situation that could realistically occur in real life as well. You could have to carry your spouse if they sprain their ankle on a hike, or put your own life in danger, rescuing someone from a burning building.

Brute strength will definitely help with this task, as will proper technique. If you can carry someone safely and remain injury free yourself, you’re more likely to succeed–both strength and technique play a role in that.

Muscular endurance and mental toughness will be important as well. Who knows how long you’re going to have to carry this person or the dangers you’ll face in even attempting to do so? You’d better be able to withstand the pain that your body is going to go through–no matter how long it takes and whatever the dangers you encounter in the process.

The keys in successfully completing this mission:
- grip strength
- lifting strength/power
- muscular endurance
- lifting technique

For lifting power, we’re going to focus on “Cleans,” one of the best exercises for building explosive, athletic power. We’ll be using lower reps, with a greater rest period in-between each set.

To build our strength, muscular endurance, and mental toughness, we’re going to be doing an especially hard conditioning workout. Due to the fact that most of our lifting strength comes from our legs, we’re going to be focusing on lower body exercises. But we’ll also add in some pulling and pushing exercises that will help us lift and carry the victim.

POWER
Cleans
- 4 sets of 3 reps

The Carrying a Person to Safety Workout
30 repetitions for each exercise unless otherwise stated.
1. Farmer’s walk – 60 seconds total
2. DB deadlift
3. Lumberjack Press
4. Front Squat
5. Sumo deadlift high pulls
6. Walking lunges (each leg)
7. Partner carry – 30 feet 6x (switching off)

Chasing Down a Purse Snatcher

Everyone wants to be a hero. We all have that desire to come to the aid of another human being, but do we have the skills and attributes to actually succeed?

If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?

Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?

It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.

Let’s get started!

Mission #2: Chasing Down a Purse Snatcher

There are a couple things to think about when training for this situation:
1. The explosive speed needed for the start of the sprint and the first 10-20 meters.
2. The endurance should the chase go longer than expected.

The first part of the workout, when our bodies are fresh and energized, will be dedicated to improving our explosive power through some weightlifting.

The second half of the workout will be dedicated to improving our muscular endurance and lung capacity through a conditioning workout, then putting our training into practice with some short sprints.

POWER

This is one of the best exercises for building athletic power, making it perfect for our mission. Focus on a quick, explosive lift, then a slower and controlled down phase.

Deadlifts: 3 sets of 3 repetitions - use around 85% of your 1 rep max

The Catch the Purse-Snatcher Challenge Workout

50 reps of each exercise
- bench jumps
- push-ups
- DB swings
- bodyweight row
- squats
- lunge jumps
- high knees (60 seconds)

SPRINTING

- 4×10 meters – 120 sec rest between sprints.

Mission #1: Pulling Someone to Safety

Everyone wants to be a hero. We all have that desire to come to the aid of another human being, but do we have the skills and attributes to actually succeed?

If you witnessed a purse snatching, would you have the speed to chase down the bad guy even if he had a 50-meter head start? Do you have the leaping ability to jump from rooftop to rooftop, or the strength to climb a rope hanging off the side of bridge with hungry crocodiles waiting in the water below?

Are you strong enough, and do you have the muscular endurance to lift another human being and carry them to safety? Do you have the pulling strength to lift an object off of someone in distress, or the pushing strength to push a fallen beam off of yourself?

It’s great if you want to be a hero. But this week we will learn how to actually succeed when–heaven forbid–you have to jump into action and save someone, or yourself.

Let’s get started!

Mission #1: Pulling Someone to Safety

Let's set the scene: you're headed down a crocodile-infested river with the bad guys in hot pursuit, fedora on your head, and a waterfall fast approaching around the bend. The current is strong, rendering the oars attached to our boat virtually useless. Getting out of the boat is not an option; the current would sweep you under and towards the waterfall.

It's just you and your cargo: a beautiful young lady (or fella). Time to save the day.

You notice a tree branch up ahead hanging over the river. If you can grab onto the branch as you pass under it, you can climb to safety with the young lady on your back, watching as your boat goes crashing over the falls.

It's a do or die situation. There's just one question...do you have the strength?

The Workout
- 30 alternating chin-ups using a rope
- farmer's walk 2x across gym
- 30 sumo-deadlift-high-pulls
- plank for 2 minutes
- 30 toes-to-bar