Yesterday was one of those workouts when you come in, and look at the board and think"WHAT?!" Crossfit was founded on some of the basic principles of gymnastics, olympic weight lifting, and mono structural movements such as running, rowing jumping performed at high intensity. Yesterdays wod(work out of the day)was 100 inverted burpees for time! Sounds fun huh? Google inverted burpee to see how fun it really would be.
I was scanning through the pictures I took, and came across this one of one of our fire breathers Matt. The reason I posted this pic is to give you just one of our clients brief story. All of our clients make huge gains in their fitness levels daily!! Matt pops into mind because I'll never forget his first day with us, and how far he has come in just his six months in our community. Matt came in, like most not knowing what to expect. Little did he know he had the most legendary benchmark workout waiting for him on the board..."Fran" This workout involves two movements at HIGH intensity. Movements: Thruster, a front squat with a press at the top performed with 95 lbs, and good ole pull up. 3...2...1...GO!! If I remember correctly Matt got through about 15 of the first 21 reps at the recommended weight and pull ups. As anything we can scale down the weight and intensity, so we brought him down to 55 lbs and ring rows to substitute for pull up. Fifteen minutes later he was done. We start stretching and no Matt to be seen. Come to find out he met Crossfits mascot "Pukie" outside. Six months later, now at 4 percent body fat and kicking ass. Matt set his PR(personal record)in "Fran" at 4:02 rxd!!! Go hard!
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