The Numbers: 11/17/10

Posted: November 18, 2010 in CrossFit, Training
Tags: , , ,

The “Earn Your Turkey Challenge” is only three days away, so today was Clayton’s last workout before his first ever CrossFit event! He wasn’t alone, though, since Jamie came back for his second CrossFit workout as promised!

As I’ve been saying for the last few weeks, we’re putting a much stronger emphasis on stretching and mobility nowadays, so the first 10/15 minutes of class were spent stretching and foam rolling. I’m hoping in the coming weeks that athletes start to notice significant improvements in their performances due to our increased range of motion!

We finished stretching and then worked on Back Squats for sets of 5. Clayton kept the weight light because of the event this weekend, and Jamie was working on form since it was his first time doing Back Squats with us. Both went to full depth and kept their weight on their heels with their chest high on every rep. Full range of motion every rep….
That attention to detail gets a BOOOOOOM from me!

Clayton and Jamie, CrossFit, CrossFit in Denver, Smashby Training, CrossFit Lakewood

Awesome job tonight, guys!

Workout of the Day:
5 Rounds for time of-
200 meter row / 15 Knuckles to Toes / 10 Squat Jumps / 15 KB Swings

Check out Jamie crushing his last set of Kettlebell Swings. Awesome hip extension, even when he was tired!

Athlete Results:
Clayton (Damper on 3 / 5 Jump Squats / 12kg KB / 3 Rounds)- 9:24
Jamie (Damper on 10 / 10 Jump Squats / 12kg KB / 5 Rounds)- 19:26

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