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?
