A buddy of mine joined me today for his semi-first taste of what we do. He’s been using personal trainers for a long time, and from the sounds of it his primary experience with anything similar to CrossFit is hour long chippers. Lame. Anyway, I took the opportunity to practice some coaching skills, watching his movements and correcting if I saw anything that posed a thread. We did a good warm-up and then spent some time breaking down the squat, front squat and then the clean. Some Burgener warm-ups found their way in there. I dig those.

The programming I went with today concerns me a little. Maybe that’s just from lack of experience actually programming for someone other than myself, or, worse, it could actually be that the programming was horrible for anybody. I’d appreciate criticism from those in the know.

Warm-up: 50 double unders (or 100 rope skips) then 3 rounds of the CrossFit Warm-up:

10 wall squats
10 pullups
10 pushups
10 situps 
10 back extensions

Strength: Front Squats 3 x 5

I asked Brian to take it easy on weight. He’s a gym rat, so he has some legs to work with, but with Elizabeth in the mix and new movements, I didn’t want him to blow it up on his first day. He was cool with it. 

After our lesson/discussion, I pushed 89# to warm-up, then 133#, 153#, 163# x 4. I failed on the last rep of the last set. I now have a new max to work with.

MetCon: CrossFit’s Elizabeth

Here’s where I get concerned. We just did (relatively) heavy front squats, and Elizabeth calls for cleans. Good idea? Not sure, but we did it.

For time, 21 - 15 - 9 of:

Cleans @ 135#
Ring Dips

So, shit. I’m still struggling to be able to manage weight in some of these bigger lifts. That many reps at 135#, no way. I could have scaled the reps and kept the weight, but I wanted to hit the time domain on this one. So, I scaled the weight down. Way down. To 75#. Bah, you know what? Fuck it. It was hard. I finished in 8:36. And I was worked. I’ll get there. Better every day.

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