Friday, June 5, 2009

OPERATION: CLIFF HANGER

Thanks to CrossFit NorWest for WOD

Situation:
Three days ago a group of 4 climbers began a week long camping,climbing and cannoyning trip in the Blue Mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Objective:
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
Timeline:
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
FMP WORKOUT
I - Run the Trail
Run 2km
II - Uncover Trapped Climber
5 Rounds of:
21 Deadlifts
15 Hang Squat Cleans
9 Push Press
*Light = 30kg / Medium = 40kg / Heavy = 60kg
Use the same weight for all lifts
III - Rescue Stranded Climbers
5 rounds of CINDY
5 pull ups
10 push ups
15 squats
IV - Carry Injured to Ambulance
Carry 20kg (anything will do) 2km.
Timeline:
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before 45min and getting climbers to ambulance in under 1hr 15min.

8 comments:

  1. 40kg

    Critical Time - 40:35
    Total Time - 53:52

    Hard as! Man, what a masive WOD! Glad everyone decided to give this one ago. Was an awesome team spirit in the box and everyone cheering you on helps :)

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  2. Modified Options

    I - Run the Trail
    Cross Trainer 2km - Level 6

    II - Uncover Trapped Climber
    3 Rounds of:

    21 Deadlifts (10kg)
    15 Hang Squat Cleans (10kg)
    9 Push Press (10kg)
    (Weights too light, minimum 20kg next time)

    III - Rescue Stranded Climbers
    3 rounds of CINDY

    5 pull ups
    10 push ups
    15 squats

    Cross Trainer 2km - level 6

    Time: 36.50

    Great workout. I think I could have managed 5 rounds and heavier weights :-)

    ReplyDelete
  3. Awesome work Kelly.

    Also great to hear your ability and strengths are coming good and you soon will have that workout down with Rx'd weight, i'm sure!

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  4. Time: 37.05 Weight: 20kg
    I participated in the rescue mission today. Thanks to the awesome fitness of Liz A, I was able to push damn hard beside her. Very happy with the runs, full chins and more weight next time. Thankyou everyone for the communal determination, it inspired me so much.

    ReplyDelete
  5. Time: 52.44

    Weight 2 rounds @ 25kg and 3 rounds @ 20kg.

    FAR OUT!! That was hard, especially those Hang Squat Cleans and the last run carrying 7.5kg in each hand, my forearms felt like they were going to explode.

    Thanks everyone, I had a great time as usual, and a special thanks to Jody for looking after Lara whilst I did my run.xx

    ReplyDelete
  6. Hi glen an crew. trying to keep up wod over here in sth france. called this one Antibes as we r ere 2day. 5 rounds 800m run 21 squats 21 pushpress (10kg dumb bell) 21 box jumps 21 spidermanpushups, finish with 800m run. total km 4.8. time 51 mins. hard but good. see ya soon. unit looking good. killed about 14 holidaymakers with the TABATA TRAINING they loved it.!!!!ADIOS OR AUREVOIR LYN

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  7. Very hard, this one was up there with Eva. Used 40kg & finished 5 rounds of Cindy in 41min & final time in 57min...
    Awesome effort from everyone, great to see everyone putting in 100%. Great to see Kelly smashing out WOD in Globo land.. Awesome work Kelly..

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  8. Liz. Time 37:45 with weight 20kgs FARRRRR OUT....... IM GONNA HURT 2MORO! Need to practise those dam pullups & increase load. THANKS GUYS YOUI ROCK

    ReplyDelete

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