I like the effort Chris W. puts in, sometimes he will come to do the Elements class at 9 AM when family plans come up. Great way to review basics, make minor adjustments, and we scale the workout UP for him. The thing about the Elements class is, every now and then it works out to just one or two people, and in this case both were experienced. After warmup and review of the movements they got a VERY tough workout. Don’t worry, it will rear its ugly head again soon!
10 AM Warmup:
2 minute Row @ 18/20 SPM
2 rounds of pushups, squats and hypers
2 minute Row @ 22/24 SPM
2 more rounds of bodyweight movements
3 Rounds (recovery time as needed between all sets)
Back Squat max reps @ Bodyweight
Strict Pullups max reps
Ring Dips max reps
Finished up with:
Tabata (6 rounds per station)
Great effort, and nice to see Ami back in action! Also this weekend two more CFDCers became certified CrossFit Trainers! Congrats to Jason Morstien, and head trainer of the CFDC Japan chapter Maiko Hatano! Thank you guys for representing us so well!