As Many Rounds As Possible

WOD

20 minutes
AMRAP

5 Pull ups
10 Push ups
15 Press

Dylan     9 + 5 Press
Rebecca 9 + 10 Pushups
Jordan    8 + 10 Pushups
Cindy     8
Camilo    7 2/3
Mark        7
Gwyn     8

We started with the Crossfit Warm-up

3X10 reps

Pullups
Situps
Pushups
Squats

This is the general warmup. Everyone starts there. A couple of differences between a WOD & the Warmup.
Mechanics, Consistency & Intensity.

On a WOD I'll accept an 85% in the mechanics department to get 100% intensity. In the warmup I'm looking for 100% accuracy in the mechanics even to scale back the intensity to move 100% correct. Do fewer reps. But do them correct.
And once you have the movement down do it the same way everytime. We only need enough intensity in the warmup to…wait for it… get warmed up.

As something you are weak at is identified we'll move one of the other movements out and add in your weakness. In a month you'll never remember why it was difficult.

We practiced our Cleans skills progression and then on to trying the kip again. It seemed like the light bulb went off for eveyone on what we were trying to accomplish, only to have the light burn out as soon as they hung from the bar. But I have faith all of you will be doing kipping pullups one day. Why? Because we will do it everyday until you do.

I got some new toys in the mail and we put them to work today. Bands. IronWoody Bands. Pullup assit bands. I only had three of them but now I know what kind I need to order more of. And it looks like the blue band is just about right for everyone.

To say our workout was a logistical cluster would be a drastic understatment. Usually the government has to be involved before something is that disorganized. But I managed to do it all on my own. Thanks for hanging in there during the first couple of really choatic rounds. If you were frustrated you had every right to be. We will be getting more pullup bars so everyone can play at the same time.

Great intensity from everyone. Dylan started with the pullups with out the band. But in the end he too said I think I'll use that band. Rebecca yelled at me as she does every day. Jordan kept trying to use the woman's bar instead of the Jr's. Cindy just kept her head down and kept plugging along (even after whacking her head on the ceiling). For some reason Camilo thought there were bumpers on the bar and threw it down some where around 5. That's the kind of intensity we are looking for. Just don't bust the concrete with it. Mark followed his wife lock step and just chugged through the whole work out.
Gwyn bless her heart I think at the end her pushups consisted of here laying there and counting. I certainly didn't see any movement that was discernable.

See you guys next week.

Jack and I are learning to be Ninja's this weekend. He'll tell you all about it Monday.

jake