The Crippler

Kopion CrossFit continues to grow. Record numbers tonight: 15 CrossFitters! So stoked that word is spreading on campus and people are starting the drink the CrossFit Kool-Aid.

A quick word about the structure of the hour long sessions. It was brought to my attention that the beginning of our time together seems to be a little disorganized. This is mostly my fault. However, I need everyone's cooperation from here on out. We will begin promptly at 9 pm. I expect everyone to be quiet and listen to me. I will explain the workout of the day (WOD) and then explain the warmup. Once everything has been explained, feel free to talk during the warmup. But remember it is a warmup. So I expect you to get your body warm for the work ahead. I do not want any injuries. After the warmup, we will most likely work on a skill and then jump into the WOD. I expect everyone to give it 100%. After you finish the WOD I expect everyone to stay until the last person finishes, unless you tell me before that you need to leave. CrossFit is a community and we are going to support everyone, from the first to the last finisher. After everyone finishes, we will stretch. Post WOD stretching is extremely important and should not be taken lightly. Then at 10 pm we will come together, pray, and go our separate ways. If you have any suggestions on how to make our hour together more productive please let me know.

Additionally, if the group continues to grow, or stay at 15 for that matter, we will begin offering two sessions. Either one right before this one at 8 pm or one in the morning at 7 am. Let me know if these either of these times work better for you. If you have not made a list of goals. Please try to make a list of 5-10 goals you want to accomplish by the end the semester, then email that list to me. I will put in an excel document so that we can monitor our progress. Whew! Enough house keeping. Onto the WOD.

Today was the Crippler. You have have felt this in your legs after the WOD tonight or you may feel it when you wake up in the morning. Either way it was awesome. A simple couplet that paired lunges and running left most peoples legs feeling like jello. These were not ordinary lunges. We went overhead and with dumbbells for the first time. A one arm overhead lunge will immediately expose a weak core or deficiency in shoulder stability and strength. 900m runs did not make the lunges easier. In fact it made the lunges that much worse. That is why at CrossFit we say "Endure the Suck". The WOD was:

2 rounds for time of:

30 right arm dumbbell O/H walking lunge
run 900m
30 left arm dumbbell O/H walking lunge
run 900m

Times are below:

Tomorrow is our classic water Wednesday. We will be in the pool at 9 pm for water Murph. If you are intrigued show up at 9 and you will not be disappointed. In fact, this is going to be the best water workout yet. It might just be the best workout to date!