CrossFit 206

Trainer Stephanie designed a good workout for today that provided a back-off for people who needed it, or could be scaled up for those who were rarin' to go. 30 seconds each of: jumprope, squats, rest, jumprope, push-ups, rest, jumprope, box jumps, rest, jumprope, burpees, rest, jumprope, push-press, rest, jumprope, pull-ups, rest.

First we deadlifted. For experienced deadlifters, we have them look at their notebook to find what they lifted last time we deadlifted, and pick a target weight for today; write it on the board; and pick five light and intermediate sets that let them work up to the target weight. (We printed out a table to assist with loading the bar since we use pounds instead of kilos, and somehow pounds make it more complicated!)

I got to work with two new CrossFit athletes on the deadlift--my favorite thing to teach. New athletes Debbie and Leigh succeeded with the straight back and straight bar path--awesome! Also today, Rachel came within half an inch of her first strict pull-up; Joe PRed on his deadlift; Ernie and Joe tied for number of reps in the workout and virtually tied for the deadlift. (Well... Joe lifted three pounds more!) The 6:30 AM self-dubbed "All Stars" are holding up their part of the day with great energy and toughness, say morning trainers Stephanie and Tom. Six-thirty AM, now that is commitment. We are so happy to have everyone! Will we be seeing you soon?