When you have a dedicated group of CrossFitters, it gets to be pretty fun to put together workouts. Todays crew was up for the challenge, and got a nasty Sunday wakeup. Usually I like to keep the whiteboard out of site, but I knew todays wouldn’t look to bad. 10 […]
Too nice a day to stay inside, so we took the group out to a local park for the workout. Worked KB swings and PVC Overhead Squats to prepare, then went into a combined “Nancy-Helen” workout. 3 ROUNDS Run (estimated 600M first time, 300M all others)21 Swings12 PullupsRun (est 300M)15 […]
Well, 30 muscle ups wan’t in the cards for today. 120 pullups ad dips wasn’t soundin so great either sfter grappling, so I worked on MU technique. Warmed up with 4x 5 Lsit pullups and Ring Dips. Then 24 jumping muscle ups, raising the rings every 3 reps. Followed with […]
i just got back from the CrossFit certification in Michigan. I met a lot of great people and saw some old friends. In the mean time, Jen stepped up to lead the CFDC workout, and she came up with a fun game called “the Grab bag of Pain” That must […]
After some more thought on yesterdays post, I realized to just let people do there own thing Last thing I need to worry about people scared of the mythically deadly squat. Instead of wasting time trying to convince these suckers, I took my frustrations out on the unsuspecting participants in […]
More people keep showing up for the Sunday class. This past weekend 19 participants braved the cold drizzle to show up. Interestingly (to me at least) is that I am getting a bunch of trainers from “Big Box” gyms showing up. One guy named Steve has come for about 2 […]
Tuesdays workout: 4 rounds for max circuits in 6 minutes of:5 Squat Cleans4 Renegade Rows3 Push Presses2 Overhead Squats1 Burpee 15 people, sweat and dumbells all over the place, we might have scared some folks. . .