With Tom off enjoying the sun in Miami for CrossFit’s FilFest, Steve O. took the helm of Thursday night’s class.
Appetizer: 500 Row for time – no explanation needed
Entree: 1 Rep Max Back Squat in 10min – with a partner, try to find your 1 rep max back squat while observing a strict 10 min time limit. The time limit forces you to evaluate your increments; jump too little, and you won’t be at a max weight; jump too much, and you’ll find yourself over the limit.
Dessert: 5×45:15 DL & Burpees – 45 sec of work, 15 sec of rest; one round consisted of both DL and Burpees, so everyone performed DL for 45 sec, then rested for 15 sec, then performed Burpees for 45 sec, and rested for 15 sec, before starting Round 2. Score was total reps completed through the 5 rounds. Who heeded Steve’s suggestion to “pace yourself?”
Row times, squat loads, and total reps are posted, but be sure to comment on your row (steady & constant or all-out and crash?), squats (max rep or gas left in the tank?), and finisher (weight used and pace or no pace??)
ANNOUNCEMENT – Tom will still be in Miami on Sunday, so Steve will be taking over once again. Better yet: Sunday is Steve’s B-Day! (33). B-day workouts are something of a tradition at CFDC, but with Steve running his own B-day WOD, you can bet on a good workout. To wit, Steve left the class with these parting words: “Take Saturday off.” He’s either messing with our heads, or Sunday is going to be a real Birthday beat-down.