Tuesday 8/18/09

First let me say, great group on Monday morning, close to 100 people. I think it surprised all of us. CrossFit is a great program and the good news is that it is spreading. Additionally, it means that we are going to have to expand. Expand our hours and class times and expand our programming to include a bigger group and different experience levels. More to follow on all of this but I am going to need some cadet help to make this happen. Shoot me an email if you want to be a part of this and we'll all have a sit down at some point.

Good news is that we are adaptable so here we go big group or not...

When you get to the gym start warming up. See the link above this post for the "official" CrossFit Warm up. Briefing of standards will be at 0540 and we will SP at 0545. Come with a partner or get one when you get there. This will sort of be a team event but with very individual efforts. Push each other and hold each other accountable to the standards briefed.

For time.

Run 1000m (2 x loops around the Superintendent's/Commandant's Houses)

then,

30 reps of each of the following exercises:

Kettle bell swings (53lb/35lb)
Push Press (75lb/45lb)
Knees to Elbows
Burpees

then,

100 squats.

1 person from each two person team will do this from start to finish, then the second person will go. If you are first in the chute, your partner will count for you and keep track of your time, then upon the completion of the 100 squats your partner will go and you will count for them. We will have a running clock on the wall from the first 3, 2, 1, go so keep each others score/time. Additionally we will split the groups into four equal groups so upon completion of the run 1 group will go to KBS, one to push press, one to KTE etc... you will complete 30 reps of them all though in that order depending on where you start before doing the 100 squats. If there are questions, I will address them in the morning. See you then.