Monday, May 28, 2007
Monday May 28th
Had the pleasure of travelling to Rochester NY this weekend with my family. We hit the Strong Museum on Sunday & headed to Crossfit Rochester for the Trevor Win E' Memorial Challenge on Monday. Joe and his crew are awesome. His new place is coming along great. I didn't train with them but I did a bang-up job of counting reps for a few teams. Also got some pics that I'll post later.
Saturday, May 26, 2007
Saturday May 26th
FIRST GROUP WORKOUT!!!
Very excited about todays turnout. We had 7 people training. It was a thing of beauty. Christine, Julie, Kelli, Craig, Gary, Jason , & Joe joined in for the WOD. We did an abbreviated CrossFit warm up that consited of squats, push-ups, & sit-ups.
We did a little squat therapy to start our skill work. Followed that up with deadlifts (hex dumbells standing on end). Once everyone showed they were comfortable with the movement, we moved on to the WOD.
10 air squats (scaled to 5 for newbies)
10 pushups (scaled to 5 for newbies)
10 situps (scaled to 5 for newbies)
10 deadlifts (scaled to 5 for newbies)
alley run (approx 150 meters)
2 or 3 rounds for time
Recovered for a few minutes & worked on push presses. Once again, everybody had time to get comfrtable & we went to the heavier dumbells. 4 sets of 5.
We all stretched for a few minutes & wrapped it up.
There is only 1 class at this point. (Saturdays at 8:30) I'd love some feedback about when to add other classes. Evening or early morning (or both!!) Talk to me.
Very excited about todays turnout. We had 7 people training. It was a thing of beauty. Christine, Julie, Kelli, Craig, Gary, Jason , & Joe joined in for the WOD. We did an abbreviated CrossFit warm up that consited of squats, push-ups, & sit-ups.
We did a little squat therapy to start our skill work. Followed that up with deadlifts (hex dumbells standing on end). Once everyone showed they were comfortable with the movement, we moved on to the WOD.
10 air squats (scaled to 5 for newbies)
10 pushups (scaled to 5 for newbies)
10 situps (scaled to 5 for newbies)
10 deadlifts (scaled to 5 for newbies)
alley run (approx 150 meters)
2 or 3 rounds for time
Recovered for a few minutes & worked on push presses. Once again, everybody had time to get comfrtable & we went to the heavier dumbells. 4 sets of 5.
We all stretched for a few minutes & wrapped it up.
There is only 1 class at this point. (Saturdays at 8:30) I'd love some feedback about when to add other classes. Evening or early morning (or both!!) Talk to me.
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