Workout times: 6AM, 7AM**, 5PM**, 6PM
(* - less people, more 1 on 1 coaching)
Workout of the day:
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) Women 1 pood/36pounds/16 KG
12 Pull-ups
Post time to comments.
Scores:
Agenda:
Warmup - Crossfit warmup x 3 (instead of pullups, Medball Cleans)
Skill - Kettlebell swings
Fundamental - Increasing intensity (transition time)
WOD
Cashout/Lecture - 2. What is Crossfit?
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Rubys first time cleaning.
"The Silvers", Freedom CrossFit - video [wmv] [mov]
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One of the changes that will be taking place is for new students to take a 'Student Application' with a list of 10 questions to set expectations and see if they are right for Crossfit. I got this idea and most of the questions from Ryan at Central Oregon Crossfit. For the next 10 days I'll post each of these questions and lets talk about them in comments.
7. Will you pursue an activity that takes a lifetime to master?
How have you had to change your frame of mind once starting Crossfit? (or have you?)
Comments