Fun and Games on the Hill

On Tuesday afternoon the truly dedicated went out to Blackwell for an afternoon WOD. Rachel, Melby, Connor and myself decided to test our functional fitness in an outdoor environment. Most of our time was spend on the upper third of the hill, which is by far the steepest part. We did 5 runs in a row for a warmup followed by a bear crawl back down (about 75m).

The first exercise was a 75m uphill wheel barrel walk that tested wrist flexibility, core strength and shoulder stamina. The objective was to get to the top in as few sets as possible.

Boch: 2 sets
Melby/Connor/Rachel: 3 sets

The second max effort exercise was a 75m uphill crab walk. This was destructive on the hamstrings. If you have not tried this go out and do it. This is a great test of functional fitness. You will feel as if you have just done a max effort dead lift. Times are as follows:

Boch 2:30
Melby 3:40
Connor 4:49
Rachel 4:51

Melby and I then did three max effort sprints with full recoveries. Our times hovered between 24 and 30 seconds.

Melby, Connor and I then did one max effort buddy carry run up the 75m stretch of hill. A great test of power and endurance that puts a deep burn in the quads.

Boch: 40 seconds
Connor: 41 seconds
Melby: 43 seconds

The final event was a race. 4 sprints in a row. Connor and Melby alternated and I went solo. If Rachel were able to run then our team would have won. Connor and Melby won this one.

Connor/Melby 1:51
Boch 2:10

Overall a great way to enjoy the weather and work out in a new environment. Tonight is pool Wednesday. Meet at the SRC at 9 pm and we will get warm then hit up a pool WOD at 9:20.