Today we had a few new people who came by to join our little Crossfit family. Michelle and Doug came for their first visit to our gym and get a workout in. This is what I gave them:
WOD
"Cindy"
-5 pull ups (3 ring pulls)
-10 push ups (5 )
-15 squats (10)
3 rounds for time
Michelle- 2:53
Doug- 2:04
They did an awesome job. My first introductory workouts are always on the more mellow side. This allows me to assess fitness for future workouts and it doesn't leave our new athletes discouraged and in so much pain they don't want to come back. As with all training, you must give victory!
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| Excellent Ring Pulls!!! |
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| Nice Squats |
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| Perfect |
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| Strong! |
DB stopped by for his last training day before a few days off and his High School Combine this weekend. His workout today was:
WOD
30 Power Cleans (135lbs)
For time
DB- 4:47
DB did awesome. That is a fast time there buddy!!!
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| Get Some! |
WOD
-3 Thrusters
-5 Pull ups (3)*
7 rounds for time
Choose your load and keep it the same for all 7 rounds
Good workout that falls into a faster time domain but still hard enough to suck in that beautifut Crossfit way, LOL!!!!
Jack- 5:11 (135 lbs/) Rx'd
J-manator- 6:08 (50 lbs/Blue)
Terry- 9:43 (95lbs/ Red & Blue)
Flo- 9:32 (40 lbs/ Green band)
*Nunn- 6:29 (73 lbs/ Green band)
Carrie- 7:37 (50 lbs/ Green band)
*Jen- 5:18 (30 lbs/Green band)
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| Mom doing her Cher impersonation |
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| Get down, get down |
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| Lululemon burning bright, in the box of the night... |
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| That's rock bottom |
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| Total Fitness USA's Apollo Bumpers Rock!!!http://totalfitnessusanet.leads.com/ Finally got some 45's! Thanks Nunn!!! |
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| There goes the shoes |
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| Bandana and shirt were soon to follow! |
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| Man Down!!! |
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| Thank you everyone for another beautiful day!!! |
-Jack
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