Today was the first meeting of Thunder Crossfit. 5 people showed up. One Crossfit veteran and four newbies. Each session is going to have the same basic layout. A warmup, which is usually a 400m jog followed by some Range of Motion (ROM drills), learn a new skill, the Workout of the Day (WOD), then a cooldown. Today followed this pattern. After the standard warmup we learned the deadlift. Deadlift is one of the most foundational movements for Crossfit and has numerous applications to everyday life. The the WOD was a classic Crossfit couplet: 10 rounds for time consisting of 10 deadlifts and 10 burpees. This combination is simple, yet punishing. The burpees jack up your heart rate, while the deadlift is at a weight that is just heavy enough to make you battle muscular failure during the final rounds. On a side note, every workout is done for time. Why you might ask? Because more work in less time requires greater efficiency and power output. Put simply, the faster you do the workout at the prescribed weight the fitter you are. This is the essence of Crossfit. Enough said about this. Here is how the workout shook out. (I will put the weight in parentheses next to each persons name followed by a # sign, which is short hand for pounds)
10 rounds for time:
10 deadlift (185#)
10 burpees
Connor: 10:13 (185#)
Pete: 7:03 (135#) and 5 rounds completed
Drew: 16:53 (95#)
Becca: 6:39 (45#) and 5 rounds completed
Charity: 7:59 (45#) and 5 rounds completed
Overall a great effort from everybody and I am pumped to watch our numbers grow as more people get excited about Crossfit!
Here is a clip of my brother and I crossfitting in Europe this summer
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