Tuesday: Taking Fitness to New Heights

Tuesday: Taking Fitness to New Heights

Tuesday: Taking Fitness to New Heights

What’s up guys! Bob’s got an incredible story to tell you!

This harrowing tale comes to you straight from our main man Bob Thompson! Check it out!


We had roped up at midnight ice axes in hand and headlamps-on for a 12-hour push to the summit of Mt. Rainier (a 14411 foot volcano towering over Seattle Washington) when after a few hours a dark storm cloud and a fierce 60-70-mile per hour wind started up making it bitterly cold – bad news! I looked at my watch; we were rapidly approaching the proscribed turnaround time at this pace. We would have to rally to reach the summit in time and descend safely. Everything I had practiced and learned at CrossFit now seemed so useful.


What had happened? Things seemed to be going so well for so long that is until we reached some magical point at around 13000 feet when the pace ground to a crawl. With 1000 vertical feet to go or about 2 hours left my climbing partner a great climber but quite fatigued at the moment from trudging up the 45-50 degree snow slopes and leading over the crevasses down below now called out for regular rest brakes. We started to see other groups turning around because the going was too difficult and other groups would tell us that it wasn’t that far…(sure). And me really starting to feel the effects of high-altitude with half as much oxygen as sea level just wanted to keep moving. Every second stopped got colder and I knew as time passed it meant we were less likely to make it. The months of training would be wasted. Something had
to be done.

I shouted over the wind: “at what point are we REALLY going to turn around?” and heard no response. Guess we were committed.

I took the lead sharp end of the rope and announced a plan: I would call out TABATA intervals CrossFit style. It would involve 20 seconds “on” then stops to gasp for breath for 10 horribly short seconds in the light air before powering up again. I could vividly recall the High Voltage coaches
calling out the second countdowns at the end of a WOD as we crept closer…and closer to the summit one TABATA at a time. Many climbers say mountaineering is as much a mental game as it is physical fitness but I never quite knew what that meant until now. During a WOD it’s totally natural to call upon all reserves of strength when you’re the most tired just like in mountaineering.

We topped out on the summit just as the storm cleared – a nice treat having 360 degree views of the Mt. Rainier National Park and surrounding area for the summit photos. We shook hands and raised our ice axes in triumph on the summit reflecting on the views though the 60-70 mile per hour winds persisted nearly blowing us off our feet a couple times. But before leaving my climbing partner tapped me on the back and said: “alright Bob guess I should look into joining CrossFit so I can keep up with you”.

– Bob Thompson (with plans to climb Denali in Alaska in June. North America’s highest peak
at 20320 feet)

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Overhead Squat

  • Sets of 5 reps
Part A x 5 setsA1. Overhead Squat

  • 5-5-5-5-5

A2. Double Unders

  • 20 Reps
Part A x 4 setsA1. Overhead Squat

  • 5-5-5-5 rest 20 sec

A2. Strict pull ups (underhand)

  •  AMRAP – 2 rest 20 seconds

A3: Single leg lateral box jumps

  • 5 each side rest 90 seconds


 WOD: 3 Rounds; 1 min per station

  • Overhead Squat
  • Sit ups
  • Burpees
  • Lateral hurdle jumps
  • Rest
B. 3 Rounds; 1 minute per station

  • Overhead Squat
  • Sit ups
  • Double Unders
  • 1 min rest


B. 3 Rounds; 1 minute per station

  • Overhead Squat
  • Double Unders