The focus of Thursday’s class was pretty straightforward: how much work could you do in the allotted time blocks given? The movements weren’t complex, but in order to produce the best numbers, athlete had to switch between a plan-out-the-reps mindset and an all-out-gut-check mindset.
Any version of pull-ups were allowed, whether it be kipping, strict, assisted, etc. HSPU’s were scaled to wall walkers, and the weight for the DB Thrusters was RX’d at two DBs equaling 1/3 body weight for women or 1/2 body weight for men. Score was reps per exercise.
The planning stages were up front in the workout: pull-ups and HSPU’s. Going all out in these exercises would net you some reps, but a planned approach, including not going to failure on the first set, will net you more.
At the other end of the spectrum were the exercises that required nothing more than gritting your teeth and doing more: burpees and air squats. You can always do more burpees. You might not feel like it. But you CAN do them.
The Thrusters sort-of fall in between those two mindsets: plan out the reps to minimize the time spent with the DBs sitting on your shoulders, but also grit your teeth and push for those reps as exhaustion catches up with you. By the time the push-ups rolled around, it was one minute of staving off complete muscular failure.
The size of class required two groups, with one working while the other rested, and once both groups were done and had caught their breath, everyone hit the mats for some static core work.
In the end, it was Andraea in the 6pm class and TM in the 7pm taking top honors, each holding the plank position for just over 3 minutes.
Great work across the board. The energy in the gym has been raging lately, and it’s pretty awesome to see. Is this due to the recent Smackdown? Perhaps because of the impending 2012 CF Games Open qualifiers? Both? Whatever it is, here’s hoping it doesn’t die off.
Speaking of the Smackdown, we’re still receiving lots of follow-up enthusiasm and compliments. Our goal going into the competition was to ensure that everyone could do the workouts, but more than that, we wanted everyone to have fun. While the first was relatively easy to plan for and monitor, the second one was somewhat more nebulous. The constant feedback, however, has really let us know how much people enjoyed it. And while we could go on and write at length about the positives of friendly, accessible competition, it’s probably much better to share blog posts from two of the competitors.
The first is from CFDC-alum (and recent returnee!) Monica Niska (pictured above):
The second is from current CFDC-athlete and yogini Mary Catherine Starr:
Thank you ladies; truly, it can’t be said any better than that.
As well, you all probably noticed that extremely large header that’s been added to the top of the blog regarding the 2012 CrossFit Games Open competition. That’s there to stay for a while, and although 15 CFDC athletes have registered so far, we’re looking to grow that number significantly in the coming weeks. If you have any questions, or are debating signing up, please don’t hesitate to ask.
Finally, Best of Luck to Coach Mike, Coach Sara, Reggie, Tom A., Jenn Sargent, and Henry who are all competing at the Baltimore Open Olympic weightlifting competition this weekend!