Tuesday 3/12/13

We introduced Crossfit to Bangalore India. My friend Subash, in the blue shirt to my left in the group pic, was a buddy from Seminary who is now back in Bangalore starting Crossroads Church.  The planking picture was taken on the last day so you can see there was good interest. 

They put up flyers that said Come get Cross fit at Cross Roads and we averaged about 25 every day for 10 days. Ray, the guy planking with me, is interested in continuing and eventually starting his own box there in Bangalore.  Ray asked me on the first day, “do you have a six pakof abs?”  I said, no I have a family pak of abs but if he worked hard I thought he could.  🙂

As for the workouts, I downloaded 100 CrossFit workouts that you can do without weights. As you might guess there were lots of burpees, squats and sideouts but we kept it interesting.   It is amazing all the exercises you can do without weights. One guy purchased 10 jump ropes so we added that to the workout on a couple of days.  

Subash plans to be here at Cheyenne Hills in May so I hope to bring him some morning to see what a box looks like.  Maybe there will be an official affiliate there in Bangalore some day.  

-Galen Huck, CFF athlete

*Thanks Galen for sharing a great story!!!

Skill Test
Medball toss for distance (20/ 14#)
*There is no scaling weight for this skill test.  Athletes must stand behind the throwing line and use any method necessary for throwing the medicine ball as far as possible.  Each athlete will get 2 attempts at the throw.  Your distance will be marked from the throwing line to the point in which the middle of the ball makes contact with the ground.  If any part of your body touches the ground in front of the throwing line before the ball hits the ground, this will be counted as a no-rep.

WOD
Complete the following for time:
2000m Row
100 Sit-ups
80 Kettlebell swings (55/ 35#)
60 Goblet walking lunges (55/ 35#)
40 Kettlebell swings (55/ 35#)
20 Burpees

*This will be a staggered start for some.  Once all athletes exit the rowers, the next group will go at the following even minute and subtract the elapsed time from their time, giving them the time worked.

Basics
Complete the following for time:
800m Row
50 Sit-ups
40 Kettlebell swings
30 Walking lunges
20 Kettlebell swings
10 Burpees

*This will be a staggered start for some.  Once all athletes exit the rowers, the next group will go at the following even minute and subtract the elapsed time from their time, giving them the time worked.

Pre-K
Skill: Practice sumo dead lift high pulls (“Zippers”)
3 Rounds
Bear crawl length of gym x 2
Forward roll length of mats
25-meter back pedal
Game: Farmers & Lumberjacks

Kids
Skill: Practice sumo dead lift high pulls
3 Rounds
Bear crawl length of gym x 4
Forward roll length of mats x 1
Agility course x 1
25-meter side shuffle
25-meter back pedal
Game: Pin Soccer (with multiple balls)

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