Workout of the Day- (6:30pm Class)
100 Single Jumps
30 Wall Balls
80 Single Jumps
25 Wall Balls
60 Single Jumps
20 Wall Balls
40 Single Jumps
15 Wall Balls
20 Single Jumps
10 Wall Balls
Athlete Results:
Sarah (8lb Med Ball)- 8:08
Dave (10lb Med Ball)- 13:12
What a night it was tonight. It seems I have identified one of Sarah’s best exercises… the single jump! She is amazing at jumping rope, light on her toes, and keeps her hands super close to her body. It’s great when you can walk by someone jumping rope, quickly, and can barely hear them!
Dave used a med ball that weighed a few more pounds, and even when he got tired, his range of motion was perfect on every single rep. The best part of the workout for Dave, was when he got tired doing wall balls, he rested standing up against the wall! Most people want to rest sitting down when they get tired, but that can lead to your lower back tightening up even faster. Well done, sir!
Workout of the Day- (7pm Class)
3 Rounds of:
400m Run
15 Overhead Squats with PVC Pipe
10 Wall Balls
5 Burpees
Full hip extension at the top every time!
Athlete Results:
Carolyn (12lb ball)- 10:47
Nichole (10lb ball)- 16:24
Ashley (8lb ball)- 16:26
Tonight we had two newcomers to CIA CrossFit, Nichole and Ashley! After a few minutes of a basic overview of my style of training, we were off for a brief warm-up, and then the workout. Ashley had never done CrossFit before, but Nichole was familiar with the training, so that made it a lot easier.
Carolyn, who forgot her ankle brace, decided she still wanted to run, do squats, and burpees. Crazy if you ask me, but she crushed the workout. I guess through her rehab and CrossFit, her broken foot a few months ago is turning into a mega-foot! I’ll let her comment and see what she thinks!
Either way, the group did an amazing job, and we can’t wait to see Nichole and Ashley again!
Nothing like doing burpees on your first day of CrossFit!
Cash-Out Exercise:
60 seconds – As many single jumps as possible
Sarah- 120
Carolyn- 167
(I bet done at the same time, you two would have each completed even more!)
Smashby's Training Blog 