Today was an awesome day of training! We had a small group of four, one of whom was new, but boy were they ready to work. The skill of the day was push press. This movement is critical to learn before moving onto any sort of overhead work. The push press allows one to put more weight overhead than a strict press. A powerful dip drive makes putting greater weights from shoulder to overhead possible. Everyone picked up on the technique quickly and was able to push press 135 pounds. Not bad for first timers! The workout of the day was based on the classic Crossfit benchmark Fight Gone Bad (FGB). FGB is normally five consecutive one minute intervals follower by one minute of rest. This sequence is repeated two more times for a total of three rounds of work totaling 15 minutes. We varied this slightly to do four founds of four consecutive intervals for a total of 16 minutes of work. The four exercises were burpees, box jumps (18"), Push Press (75#), row (for calories). Each round is scored by the total number of reps and then each round is totaled. The idea is to have the highest total score. Here is how it shook out.
Nelson: 331
Ryan: 251
Judd: 246
R.J.: 239
As the scores indicate this was an incredible amount of work done in 16 minutes. Everyone pushed themselves more than what they thought was within their perceived limits. Everyone became fitter today and demonstrated the spirit of Crossfit.
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