The Numbers: 1/28/11 *Special Edition*

Posted: January 28, 2011 in CrossFit, Media, Training
Tags: , , ,

Many of you know my class schedule:

Sundays- 5:30pm-6:30pm
Monday / Wednesday / Thursday- 6pm-7pm

This week, however, was a special circumstance. Friend and past CrossFitter Melissa moved back to Denver for her next rotation! She had some friends in town with her and they all wanted to get in a CrossFit session to see what it was all about. If that wasn’t enough, Pam (friend from college) moved to Denver YESTERDAY and wanted to check it out. Now if that’s not motivation, I don’t know what is… these folks wanted to work out, and who was I to tell them no!? So, I offered a special Friday class for the four of them.

After spending quite a bit of time warming up, explaining what CrossFit is, and going over proper form for some basic movements, we were ready to hit a variation of the “Baseline” workout. Tom Nugent, friend and owner of SnoRidge Crossfit told me that they do the “Official Baseline workout” twice. Here’s what he shared with me:

Baseline is a great eye opener. We program 2 rds rather than 1 simply because anyone can complete 1 round with relative ease. The 2nd round becomes the test, teaching relative intensity and perseverance. Completing that challenge then really exposes someone to CrossFit.

That definitely made sense to me, so from now on, I am going to adopt his theory! What is “Baseline”? With my modifications from the original, our workout for today was:

Workout of the Day:
2 rounds for time of-
400 meter Run (or 500m row) / 20 Pull-Ups / 30 Push-Ups / 40 Sit-Ups (Ab-Mat) / 50 Air Squats

You all did a great job today! For the “out-of-towners”, I really hope you check out your local CF gym, you’d both be great at it!

Athlete Results:
(All athletes used banded pull-ups and Ab-Mats for sit-ups)
Pam- 19:30
Ashley- 20:18
Mel-Mel- 20:46
Mel- 21:51

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