8.23.11

I caught a thorn bush on one of the corners of the 400m ball run, woops.

A little late on the post, but better now than never right? Well today was my first day working with my mentor "Shep." Today I was taken through a basic introduction of Crossfit that all CFV employees give their clients during their first day in. This first day consisted of a 30 minute or so talk educating the new client (in this case me) on what Crossfit is and what they will be getting out of this type of training. The conversation included things like: energy pathways, elements of fitness, history of Crossfit, and of course the "black box" (inputs and outputs). We then preceded on to my workout which was similar to what is done for a first day client at Real Fitness, I will list it down at the bottom of the page. These first day workouts are a great way to see what the person can do physically, it usually highlights weaknesses, strengths, mobility issues, injuries, and it gives the coaches a chance to see how they move in general (are they all over the place or very smooth and in control?). Another importance of these first day workouts is being able to use them as a baseline. Wouldn't you want to be able to know if your getting better using something that is measurable and repeatable? Anyways, the rest of my day was spent setting up everything for school, buying books = empty piggy bank.

Cheers,
WipFit

Warm-Up: (Dynamic Movements)
400m 20# ball run (1:15)

Tech:
Max Push-Ups (Unbroken rest in plank no butt in the air) (60)
Max Pull-Ups (Once you drop your done) (27)
Max Ring Dips (Only able to rest at full lock-out position) (18)
Max Sit-Ups (1 min, shoulders must pass hips, feet anchored, no ab-mat) (40)

Workout:
Tabata Squats (8 mins) (17)