Wed 4/12/2006

[Gabe Rinaldi]

CrossFit Los Altos 1pm group

Participants - Serena, Randy, Mike, John, Rob, Thom

warmup - kettlebell round the body, figure eights, swings, hot potato drills, kettlebell swings with a flip - 2 hand, then 1 hand

some squats, samson stretch, then about 1/2 mile run carrying a kettlebell

WOD

ring pushups
KB deadlift high pull
rope climbs (or variation)
dips (assisted)
lunges with a twist (holding a weight plate)
jump rope (double unders if possible)

1 min. at each exercise x 3 rounds = total time 18 min. straight

Do as many quality reps at each station without recording reps - rest as needed!

Fun group - you all kicked butt! One of these days we might do this again, but keep track of reps.

[John Nguyen]

This was a great and challenging workout. It was also my first Crossfit training in an "official" group at FIT, and here are some things I noted:

Although the intensity was totally reasonable and scalable to everyone's level, I personally would have never pushed myself to the same intensity on my own outside the group environment. Gabe did an excellent job with the coaching and the encouragement, but in a group environment when there are one or more people pushing hard at the same thing you are doing -- yet with an absence of competition -- the effort is greatly elevated, and I believe this is speaking for the entire group. Everyone worked hard at his or her own level, and in the end this group-training effort offered every single participant a highly effective AND fun session.

It is priceless.

JN

[Gabe Rinaldi]

I was going to take Wed. off and not do any physical activity. However, I ended up joining my wife at her Muay Thai Kickboxing class. It was my first ever Muay Thai class so I worked on the basics of my stance, jab, punch, and foot movements. Fun stuff!

The reason this is CrossFit related is that the CrossFit philosophy recommends that participants regularly practice and try new sport skills. As with anything our bodies adapt to a stimus and become more efficient. In terms of development if we regularly try new sports, then our body must adapt more often.

First add consistency with your training, then add intensity! Once you are training consistently with intensity, then seek to add in some new sport skills as well :)