Skills Day!
10 unbroken double-unders
20 unbroken wall balls
30 unbroken box jumps
40 unbroken situps
30 unbroken clean and jerk (light weight)
20 unbroken pullups
10 unbroken deadlifts (medium weight.)
IF you have to stop at any point during any set, you must re-start the set. For instance, if you only make eight unbroken double-unders before tripping on the rope, you stop the rope and restart and one double-under.
Right: Dairy Queen with her, "Oh, Your Mom Does Pilates? My Mom Does CrossFit shirt." Photo Credit: Marnie Scott.
One of the major differentiating points with CrossFit: there's no ceiling. Just as you get good at double-unders, you switch to building skill in something else. Satisfaction and pride…but no rest. There's a reason why Olympians spend years refining their technique in the Snatch and Clean: these are technical lifts. The best practitioners in the world get daily coaching on them, and have put in 10,000 hours of QUALITY practice, usually by a young age.
Below: Ray Gowlett's FranFest2010 Slideshow. Tomorrow: a great video from Glen Fisher, featuring the now-infamous ROAR.
Franfest 2010 from Chris Cooper on Vimeo.