Main Class:
Teams of 2 complete:
5 min AMRAP:
Max Reps KB Swing (53#/35#)
200m Row
Perform as many kb swings as you can while your partner rows. Swap after each 200m row.
2 Minute Rest
5 min AMRAP:
Max Reps Dumbbell Push Press (40#/25#)
30 Double-Unders
Perform as many push presses as you can while your partner performs DU’s. Swap after 30 DU’s.
2 Minute Rest
5 min AMRAP:
Max Reps Med Ball Clean (20#/14#)
200m Run
Perform as many MB Cleans as you can while your partner runs. Swap after each run.
2 Minute Rest
* Score total reps as a team for each AMRAP (i.e. 100 KB swings/75 Push Press/60 MB Clean)
** If you don’t have a partner, do AMRAP’s by yourself. 15 swings, 10 push press, 10 MB cleans every round.
Advanced RX Class: (From Outlaw CF)
For time:
400m Run
3 rounds of BB Complex:
5 Deadlifts (135#/95#)
5 Hang Power Cleans
5 Push Jerks
400m Run
2 rounds of BB Complex
400m Run
1 round of BB Complex
Results
View this photo
View this photo
Quote of the Day: “Effective coaching requires efficient communication.” ~ CrossFit Level 1 Training Guide; CrossFit Journal
This weekend I was fortunate enough to continue my internship as a HQ Staff trainer for a CrossFit Level 1 Seminar hosted at CF Bellevue. Being my second internship with the Seminar Staff I was given the opportunity to coach the breakout groups for the 9 foundational movements while being evaluated by the Flowmaster and training staff. I also assisted during the workouts and other group instruction periods. While it was a pretty stressful experience being “under the microscope”; it was an amazing 2 days of driving home that quote in my development of striving to be a great coach.
While I had fun getting to practice and demonstrate my own knowledge and training skills, I was able to watch and learn from some of the best out there. Coaches who are truly amazing at communicating;verbally, physically and visually. Their ability to teach, influence, motivate and improve movement patterns in large groups of people of all athletic abilities is impressive to say the least. Being able to soak that in and learn from them makes me a better coach for having seen it. It gave me a laundry list of things I need to work on and teach, and will in turn help each of you become better at moving efficiently and more powerfully. My hope is that it makes us a better coaching staff and gym.
Learning never exhausts the mind. ~ Leonardo da Vinci
“My First Muscle-Up” – video [wmv] [mov] [HD mov]
“Ding Ding”:
Sometimes adding up the weights can be a WOD in itself.