“The Chief”

Wow, that was fun last night.  This is a fantastic workout.  Genius really.  Let’s talk about why this is a brilliant workout.  It uses some bodyweight movements (squats and pushups) that are always a challenge, but that should be able to be done at top speed if your fitness base is solid.  A nice strength lift is included (Power Clean), but not one that is too technical or beyond anyone’s range of flexibility.  Again, one that you should be able to repeat quickly without losing intensity.  You get 1min of rest between your 3 minutes of effort which also contributes to you being able to work at high intensity for the duration of the workout.  See Mike G. crawling back to the bar after resting?  When we say rest, some people really know how it is done.

The evidence for the maintenance of intensity is that many of you managed to complete your fifth round with as many (or sometimes MORE) work sets as in previous rounds.  I witnessed very little slowing down or falling apart towards the end.  High five to Tido and Kyle (his first workout!) for accepting the Med Ball under their booties for the last couple of rounds so they got deep enough on their squats.  Bryon and I were hard on you all in terms of performing this workout so that each rep was legit.  I saw plenty of full range pushups which are sometimes MIA around here.  The one thing I saw a bit of which we all need to be vigilant about is that when you do lifts for reps you need to completely stand up (open your hips) after the lift.  Don’t put the bar down until you are fully extended at the top.  Chauncey gets the gold star for more than 24 rounds!!  Man, I love my Affiliate.  It is never hard around here to feel good about getting pretty damn close to 40 because the Hombre at the workout with the most years WON IT!!  C’mon Youth-bring it.

Check out Mia in the pics below.  Mia celebrated our One Year Anniversary of our Free Sat workouts with us recently.  The only person to be at the first one and the One Year moment!  Pretty cool.  See how Mia is NOT curling the bar up so it can crash down on her shoulder rack??  She is smart and talented and beautiful in a way that I never even recognize her when she walks in dressed up from work.

REMINDER!!

This Saturday is PR Saturday, from 3:00-4:30.  Come do a lift.  If you have a blank spot in your log book because you missed a 1 rep max day for that lift or because you haven’t trained here long enough to do them all, this is your chance.  Plus it will be fun, obviously.  There are still spots left.

Finally, we want to send out our Best Wishes to Maureen and Eddie.  Maureen has been training with us for a couple months, usually at the 9am class.  Her husband Eddie had already earned himself a respectable nickname of Mr. Inflexible during the Sat workouts and his Fundamentals.  Eddie is receiving treatment for cancer this week.  He is doing very well.  And in a funny CrossFit Works moment it turns out that Maureen recognized one of the physicians involved in Eddie’s care as her fellow CrossFitter!!  Our thoughts are with you and we’ll see you both soon, in here, working out.