The athletes were introduced to the definition of Crossfit: Constantly-varied, functional movement at high intensity to increase work capacity and athletic efficacy across broad time and modal domains.
This week and next week we will focus more in-depth on the basic fundamental movements of Crossfit, so we can all get better. So if you're new or need to brush up, make sure you pop in this first month so the coach can help you dial in that technique!
The WOD was:
AMRAP 20 (As Many Rounds/Reps As Possible in 20 minutes)
5 burpees
10 push-ups
15 air squats
At first glance, the workout seems like a breeze; basic movements, short rep-scheme, reasonable time-cap. But, as the athletes found out, when you're pushing yourself to the limit for 20 minutes, it's a battle that takes all your strength. But every athlete realized that it was them against themselves and pushed all the way through for some impressive rounds!
A few of the basic movements were demonstrated before; the squat, the push-up and the burpee.
One major thing taught; in Crossfit, there's a difference between efficient movement and the traditional movement you might have learned in high school. The burpee is a perfect example; for efficiency, we want to get our chest to the deck as fast and direct as possible. Though, slamming to the ground, so that the only thing keeping your teeth from being knocked out is your chest, might not be the best idea, getting yourself down without the push-up will help, especially in today's case where you have push-ups right after. That means if you did ten rounds in today's WOD, you did 50 less pushups by making your burpees more efficient!
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| There's no hiding from the whiteboard! |
The classes were a blast, and hopefully the beginnings of another Crossfit community where athletes can come share knowledge, train and inspire! Can't wait until Wednesday! We have plenty of room for hour 1200 class, so tell your friends!
Gunnery Sergeant Saucier
ReplyDelete13 full sets, plus 2 burpee