Coach Steve
5:30 PM, about 7 of us, mostly girls, one other guy
Warm Up
400m Run (right calf started tightening up, but was OK), followed by 10 yards of quad stretch/opposite arm chest opener, 20 yards high knees, 20 yards butt kicks, frog hops, broad jump into squat
Demonstrate clean with 3 second pause at knees. Demonstrate Push Press.
Clean with Pause at Knees
3 @ 50% - 75#
2 @ 60% - 85#
2 @ 70% - 95#
2 @ 80% - 105#
2 @ 85% - 115#
2 @ 80% - 105#
Push Press
3 @ 60% - 75#
2 @ 70% - 85#
2 @ 80% - 95#
2 @ 80% - 105#
2 @ 90% - 95#
2 @ 95% - 95#
Metcon
12 minute AMRAP of 5 Chest-to-Bar, 10 pistols (5 each leg) to chair, 20 abmat sit-ups
I got 5 rounds with only a few no reps on the chest to bars. The pistols felt pretty good. The abmat sit-ups were brutal. I felt like a hot spot was developing on my butt. I should have used one of the yoga mats, I saw a few people using.
Cool down with squat against wall
Amos and his wife Dulcinea were really friendly and I highly recommend Old Pueblo CrossFit. I saw Amos working with some newcomers and he was really patient and gave great instruction. I also saw some of their competitive athletes working out on their own and I was very impressed by how well the smallish space was shared with athletes doing cleans at 45# while others were snatching 225#.
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