Just another perfectly gorgeous morning at the Little Harpeth CrossFit Barn.
Thanks to Lance and Todd for helping us get our joints warmed up with their flexy/stretchy mobility exercises. We only wish they had included some Jumping Jacks.
All of the 4 workout sections today are meant to be done with a partner.
#1: Partner Med-Ball Situps. 100 reps for the duo. Any weight Ball.
Bernie/Jeff C-2:42 Alicia/Cheri-2:51 Tom/Matt Wo-2:54 Coach/Frank-3:03 Matt Mo/Alvin-3:05 Allison/Seaneen-3:09 Todd (2)/Lew (2)-3:10 Geof/Timmy-3:19 Lance/Kevin-3:21 Warren/Ned-3:25 Kati/Anna-3:35 Shane/Will-3:36 Linda/Tara-3:37 Rodney/John-3:40 Todd (1)/Lew (1)-3:41 Amanda/Geof-3:42 Stacy/Jennifer-3:57 Hunter/Josh C-4:15 Jamie/Nicole-4:20 Drew/Matt Mo/Kelli/Manny-No posting
#2: Power Cleans, 3 reps every minute on the minute for 15 minutes. Recommended weight 75 to 80% of 1 rep max. Listed by weight on the bar:
165 lbs: Drew/Matt Mo
155 lbs: Geof/Timmy
145 lbs: Bernie/Jeff C
135 lbs: Matt Wo/Alvin/Lance/Kevin/Lew (twice)/Todd (twice)/ Shane/Will/Hunter/Josh C.
125 lbs: Coach/Frank
105 lbs: Tom/Allison/Seaneen.
95 lbs: Alicia/Cheri/Manny
75 lbs: Kelli/Jennifer
65 lbs: Jamie/Warren/Ned/Rodney/John/Kati/Anna
55 lbs: Linda/Tara/Amanda
45 lbs: Nicole
#3: 100 Deadlifts using the same weight on the barbell as in the above workout. Partners share Deadlifts 50/50. Bonus: Every minute on the minute starting on the 1st minute both partners enjoy 3 Burpees each.
Lance/Kevin-2:20 Tom-2:40 Bernie/Jeff C-2:45 Geof/Timmy-2:54 Matt Wo/Alvin-2:55 Allison/Seaneen/Stacy-3:05 Shane/Will-3:23 Drew/Matt Mo-3:45 Lew (1)/Todd (1)-3:50 Kelli/Jennifer-4:15 Alicia/Cheri-4:23 Warren/Ned-4:30 Jamie/Nicole-4:46 Linda/Tara-4:50 Kati/Anna-4:53 Coach/Frank-4:58 Rodney/John-5:30 Amanda-5:59 Lew (2)/Todd (2)-6:10 Hunter/Josh C-7:35 Manny
Buy-Out: Partners take an empty barbell and jog 800m untimed.
Three nice new people came today. John is a friend of Rodney, Shane picked up Will at the “Y”, and Nicole (Niki) is a student at MTSA with Hunter/Big Kevin/Josh C and is attempting to be learnt anesthesia by Lew. All 3 newbies were kept busy and free of injury by their friends. There is no excuse for them to not become regulars.
Several times today I called Jennifer “Liz”. I am usually perfect in my rememberance of the names of our fair CrossFit Girls. I apologise to Jennifer and will get my testosterone level checked.
Sunday at 0800.