We had so many folks show up today that we had to try a "fun" group workout.
CrossFit Warm up (CFWU)
3x10 reps of the following:
Squats
Samson Stretch (15 sec each leg)
Sit ups
Back extensions
Pull ups
Dips
WOD: complete the following as a team. Only two members can work at any one time. Rotate completely through the first exercise before moving on to the next...
200 pull ups
300 push ups
400 sit ups
500 squats
Henry thought I was crazy when I let them know the workout until he realized we would be completing this one in two groups of five. I am officially senile because I can't remember everyone's names and times on a consitant basis. I will bring a log book to track who is showing up and how they are progressing so I can get this right.
Team B (Bad Guys) finished in 21:30
SFC Randolph
Bad Tomsik
Ryan
Phil (new guy - welcome - great job today)
Trigg
Good Guys (Team 1) finished in 21:20
CrazyHusband
Good Tomsik (new gal - welcome - hard worker)
Nick(?-getting in combatives shape)
Mitch(?-getting in combatives shape)
Henry (dropping weight like it's his job)
The quiet before the storm. Where we all meet in the corner of the gym at Collier Field House waiting for all of our fellow CrossFitters to show up. Our numbers continue to grow and grow...
Henry is just excited to find out what the Workout of the Day (WOD) is going to be. CrossFit prepares your for any functional task by throwing different workouts at you every time you show up. You will never get bored with this system. Can your workout say the same thing???
Getting in some good squat therapy during the CrossFit Warm up. A dynamic warm up is far superior to just static stretching for getting your muscles ready to face any challenge. That's why the incidence of injury is so low with CrossFit workouts. Technique, then consistency, then intensity ensures that everyone can perform the movements safely and effectively. Does your workout do all that for you too???
There was alot of teamwork going on in today's workout. That's the beauty of CrossFit. It treats fitness like sport and makes everyone an elite athlete who's fighting to help out their buddy so they can all finish the workouts faster...
We were literally fighting over space on the pull ups bars. Reminds me of all those people fighting over the elliptical machines and treadmills. Not really, we're actually doing some serious work, not listening to our headphones, or watching T.V. or reading a book, or zoning out. We are only focused on one thing... getting more fit...
Lots of hard work went into all of those pull ups... great work everyone!!!
Everyone fighting for that elusive next rep...
Ryan showing off some wicked perfect CrossFit push ups!!! Chin, chest and thighs all touch the ground at the bottom of a full range of motion. Technique. Then consistency and finally intensity...
CrazyMonkey giving me a hand with some of my sit up reps... every little bit helps...
Newcomer "On time" Tomsik is getting her first taste of CrossFit-y goodness. Here she's working through LOTS of squats. Spreading her feet a little bit wider, with her toes pointed out a little wider would allow her to sink down into a little deeper squat and engage those hamstrings. If her quads are really sore tomorrow and her gluts and hamstrings are not, we'll know what she needs to work on that depth for sure... Great work today!!!
Newcomer Mitch(?) getting his squat form down on day one. He thought he had significant flexiblity issues but it looks like it worked itself out during the workout. Excellent work!!!
Henry showing off his improved hip flexiblity with a perfect looking squat.
Here our newest member Phil (black shirt) probably needs to work on his hip flexiblity to get that depth required to protect the knees. Getting the hips just below the knees cap (parallel) is key in engaging the hamstrings and taking that stress off the knees. You can see Trigg (to the left) not going deep enough with causes his quads to pull him forward up onto his toes. You should stay back on your heels to generate the most force through your hips. That and turning his toes out will allow him to get to that nice depth a little easier.
SFC Randolph has great depth on his squat (it's really coming along nicely) but he needs to work on keeping his knees pushed out so that this thighs track out over his toes. Knees out and toes out a little more should fix him right up. You've gotta like Ryan's full extension at the top of his squat. Getting those hips to fully open explosively is the key to all athletic movements.
CrazyMonkey working on his squat form early...
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