The usual suspects showed up for another round of Crossfit®. My shoulders were a little sore, but there
were no other ill effects from session 1.
We were reminded about nutrition and then started warming up with 500m
on the rowing machine (about 2.5 minutes), lunge type stretches and walking
punt kicks. We stretched out our
shoulders with a length of PVC pipe and then started discussing the Workout of
the Day (WOD) exercises which would be deadlifts, presses and sit-ups.
Deadlifts were done with a 55lb kettlebell (other weights
were available). Feet shoulder width
apart, shins at 90 degrees, butt back, then grab the weight and stand up
keeping the shins at around 90 degrees.
Presses were done with a 35lb barbell (45lb and 15lb were
also available). Feet slightly wider
apart, tight quads, tight butt, tight abs, start with barbell under chin,
elbows forward, push up until arms are locked and push head through (forward)
Sit-ups were done with a with an ab mat by Rogue
Fitness. Start with feet touching in a
butterfly stretch position, go back touch the floor near your head with your
hands, go forward touch the floor near your feet.
This routine was repeated 10-9-8-7-6-5-4-3-2-1 for
time. I managed 10:42, while my cohorts
were about 3 minutes faster. Again, I
felt pretty good about my effort.
We finished with a cooking lesson on healthy chicken tacos
and a sales pitch. Signing up in the
first week gets you a t-shirt and sports drink free. Both of my cohorts had already purchased
packages. For a 3 month package it is
$200/month. 6 months is $170/month. 12 months is $160/month. Finally 18 months is $150/month. These prices may seem steep, but you are
getting well organized coached workouts.
Classes are typically capped at 10 or 15 individuals. Private coaching would be considerably more
expensive.
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