ZF Class 001 – The Suck 3/2/2013
Get Tough Fitness evolves as it’s members embrace the challenges ahead. I am not a regular trainer who follows books with guidelines. I am the type to customize and revitalize the dead soul within and although I shatter it I also ensure all the pieces fall where they were suppose to lay. I am very proud of all the members who took on 6weeks of training for this finals. Each person played a vital role and each role was to ensure the whole class survived.
Before mission warm up with me! Oh yes. Literally a 20minute WOD. Embrace it boys and girls because if you never done a GT WOD I go through progressions. The SUCK is all about 4 codes.
Mission 1: Locate fallen wood. While (2) were allowed to clean it with cutting tool the full team had to plank. If anyone drops their knees without calling it out (30) burpees penalty to full team. Once, complete coupon will need to be moved to drop off point – total distance 800m – coupon weight easily 1000lbs within 6 people only due to awkward size and length.
Mission 2: Figure out how to get to Fisherman’s parking lot.
1) fireman rolls for 35seconds and 1minute to make it under a tree. Once given the signal have to rush back from starting point of roll under 1minute. The run has to be locked arms with your team mates. Teams of 3-members each.
2) Locate beach area and must be dragged (3) members rotate while locating intel given under 30minutes. Penalty 50 burpees in freezing ocean.
Mission 3: HEART OF GLASS
1) Recite this – part of level 3 – final class.
O Captain! My Captain! our fearful trip is done;
The ship has weather’d every rack, the prize we sought is won;
The port is near, the bells I hear, the people all exulting,
While follow eyes the steady keel, the vessel grim and daring:
But O heart! heart! heart!
O the bleeding drops of red,
Where on the deck my Captain lies,
Fallen cold and dead.
Penalty: flutters in water while singing 99 bottles of beer until 80.
2) Full team in plank position over water blind folded. Once captives drops or cannot hold a plank they must lay on the water stomach down. Chosen two members must perform 15 burpees on water prior to saving each member. Must then fireman carry to 120ft away from water. NO EXCEPTIONS.
In the end we ended with the same number we started. Each one of my Grand Masters earned a patch. Non members earned my respect and now members of Get Tough Fitness.
Zombiefit is a class specialize to keep your minds sharp and ready for Goruck or S.E.R.E. performance. Everything is team based. Although not always competitive I will ensure proper conduct and good sportmanship between the teams. NO PIGGY BACKS. NO EXCUSES. ZF Class 003 will be ready next week. Who’s in?
Posted on 03/03/2013, in ZF Training and tagged crossfit, fitness, get tough fitness, goruck, Goruck Challenge, hell week, long island nyc, marines, S.E.R.E. Performance, the crucible, WOD, WORKOUT. Bookmark the permalink. Leave a comment.