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Daily Workout

160214 Sunday – “Black Sea“

By February 13, 2016 No Comments

Do you know what to do in the event that a friend, family member or colleague experiences a medical emergency? We are offering an Adult/Child/Infant CPR and AED course taught by one of our very own Firefighter/Paramedics and long time gym member. Hint: he’s officially a “master” for this year’s CrossFit Games. He has been teaching since 2008 and the class is engaging and time efficient. If you’ve never taken a CPR course, you’ll be glad you did. If you need to re-certify, now is the time! The cost is $45 for gym members and $55 for non-gym members and includes a 2-year certification card. Feel free to invite your friends, parents, spouses, or whoever!

When: Sunday, February 28thkeep the beat logo
1:00 – 3:00

Where: Diablo CrossFit Pleasant Hill

Register Here

Payment can be made day of class, or sent via PayPal toOnSceneCPR@gmail.com
Ten Reasons to take a CPR Class:
1. After someone stops breathing, or the heart stops beating, he or she can survive for only 4 to 6 minutes before lack of oxygen results in brain damage or death. CPR can buy extra time for your loved one.
2. Over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and available to help a victim.
3. Accidental injuries are the leading cause of death in children, and send over 16 million children a year to the emergency room.
4. Over 1.5 million heart attacks occur each year and approximately 350,000 of these victims die before ever reaching a hospital.
5. Statistics show that the earlier CPR is initiated, the greater the chance of survival. The American Heart Association estimates that 100,000 to 200,000 lives of adults and children could be saved each year if CPR was performed early enough.
6. Re-training and retention of CPR learning is a major requirement. Studies have shown that memory of CPR skills and knowledge tends to deteriorate as early as three months after training, among highly trained professionals, including: doctors, nurses, and others.
7. Approximately 7 million adults and children suffer from disabling injuries in their own homes and backyards each year, resulting from accidents that may require CPR, according to the American Heart Association. Some of the common causes of “sudden death” include: Electric Shock, Heart Attacks, Drowning, Severe Allergic Reactions, Choking, Drug Overdose, and Suffocation.
8. The country’s #1 killers, a combination of heart attacks and accidents, claim a life every 34 seconds in the U.S.
9. One in 6 men and one in 8 women over the age of 45 have had a heart attack or stroke according to the American Heart Association.
10. Approximately 45% of all heart attacks occur in people under age 65.

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working up to a challenging Turkish Get-up (at least 3 per side). Focus on hitting every position on the way up, and on the way down.  Finish up with trying to go from standing to prone and back up (unweighted) using your hands/arms as little as possible.

Strength: None

Super Set: None

Metabolic Conditioning: “Black Sea“ 14 minute AMRAP (as many rounds as possible)

Row (Performance: 1500m / Athletic: 1300m* / Health: 1100m)

Then max rounds with the remaining time:

40 double unders (Health: 4 singles + 1 attempt x 10 ’rounds’)

6 burpees with 20′ shuttle run (no jump and clap required)

15 ‘Heavy’ Russian KB swing (Performance: 70 / Athletic: 53* / Health: 35)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 rounds

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: The row will become a mental battle so be prepared to push it at the end even though you have some stuff to do right after!  The rest of the movements should be grinders with little room for danger so keep moving. You can adjust the tempo according to form and intensity, but try to avoid stopping and focus on moving steadily.

Team Version: (Great for Valentine’s day!) 20 min duration. 2 people Same format. Row 2000m and split the distance as desired.  40 double unders split as desired. 12 burpees with 20′ shuttle alternating every two reps with partner and must tag hand (burpee run out, burpee run back, tag, etc.).  30 kb swings split as desired.

Optional ‘Cash Out’:  None

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