Tonight brought another first-timer to CrossFit Lakewood! Ashleigh came in, and I must say again, did an amazing job for someone who had never done CrossFit before. That’s so encouraging to see!
As the first Monday class of 2011, and I decided we were going to hit a classic CrossFit benchmark workout that is used by many gyms across the country. It’s affectionately known as “The Baseline.” Before we got into that, though, it was time to get back to some strength training! The strength workout today was Back Squat, 5 sets of 5 reps. While Kristin and Clayton worked to a 5 rep max, Ashleigh and I spent time learning how to perform the lift correctly.
Athlete Results:
Kristin- 85lbs
Clayton- 185lbs
Workout of the Day:
Row 500 meters / 40 Air Squats / 30 Sit-Ups / 20 Push-Ups / 10 Pull-Ups
Athlete Results:
Kristin (Ab-Mat sit-ups, 2-banded pull-ups)- 5:20
Clayton (Ab-Mat sit-ups, unassisted pull-ups)- 6:05
Ashleigh (Ab-Mat sit-ups, 3-banded pull-ups)- 6:28
Like I said… check out that time for Ashleigh! For a first-timer?! Great job! After the workout we spent about 10-15 minutes foam-rolling. We will get more flexible this year, and it will show in our strength gains!
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