glad to see some new faces in the box this morning. for those of you who didn't show up, this is what you missed.
Warm-up:
800m run
shoulder, elbow, wrist circles, trunk rotations, bow and bends, leg swings, iron cross, scorpions
WOD: with a partner, 1 person goes at a time, both partners must be finished with 1 movement before moving on to the next.
200m suitcase carry with right arm
30 push-ups (chest to ground)
200m sprint
30 squats
200m suitcase carry with left arm
30 sit-ups
200m sprint
30 ball slams
100m suitcase carry with right arm
15 push-ups
100m sprint
15 squats
100m suitcase carry with left arm
15 sit-ups
100m sprint
15 ball slams
AND YES WE SCALE OUR WORKOUTS TO INDIVIDUAL ABILITY AND EXPERIENCE AND INTENSITY LEVELS. WE FOCUS ON SOMETHING WE CALL "MCI" -- MECHANICS, CONSISTENCY, INTENSITY. WE GET THE MECHANICS DOWN, THEN WE GET THEM DOWN CONSISTENTLY, THEN WE INCREASE THE INTENSITY.
CROSSFIT IS FOR EVERYONE AND ANYONE. WE DON'T DISCRIMINATE OR TELL PEOPLE THEY CAN'T OR WON'T BE ABLE TO DO SOMETHING AND YES I'LL DO MY 5 BURPEES. SURE WE'RE A SMALL BOX AT THE MOMENT BUT IT'S NOT THE SIZE OF THE GYM THAT MAKES A DIFFERENCE, IT'S THE QUALITY OF THE TRAINING AND TRAINERS. AND WE HAVE THE BEST IN LYNCHBURG.
WE ENCOURAGE EVERYONE FROM START TO FINISH. WE DON'T DISCOURAGE ANYONE FROM ANYTHING. WE WORK IN PROGRESSIONS TO GET YOU TO THE POINT OF DOING ALL OF YOUR WORKOUTS RX'D. IT'S A GREAT COMMUNITY. IF THIS SOUNDS LIKE SOMETHING YOU WANT TO JOIN TO IMPROVE YOUR QUALITY OF LIFE. GIVE US A CALL OR SEND US AN EMAIL.
quotes of the day:
"squatting like a rockstar is better than squatting like a pornstar." -- mike
"given what i had just gone through, piss would have tasted good." -- jason
