Princess Diana

Posted on June 20, 2008 by Jason

(recap by Brett "Mr. Muscle-Up" Andrus)

Last night, Diana got the squat. Tonight she had the top score among the trainees!

Everyone worked really hard at the callenging warm-up and I saw some great new skills evolving and improving.

3 rounds of 1 min each followed by 1 minute of stretching (like FGB, but not for reps)
Double Under practice
L-sit practice
Muscle-up practice
Handstand practice
Snatch practice

It was 1 more step in the direction of having all of you walk into class anytime, see the white board and say, "I can do that." To many, CF workouts sound impossible. Impossible, nothing!

The WOD was a little different. It involved some strategy in choosing a good weight that would still act as a good "score multiplier".

Every minute on the minute for a max of 20 minutes, competitors were to complete

5 DeadLifts
5 Cleans
5 Thrusters (all with the same weight of their choice)

The weight was divided by half the competitor's bodyweight to get the "score multiplier".

For example, I tried it in the "noon class" since it was just Fred and I with 95#. 95# is 0.97 x one half my BW, I managed to finish all 20 rounds, so my score is 0.97 x 20 = 19.4. I get to keep my trophy this time

The 5pm ladies stole the show tonight as they completed every round and Diana managed a score of 10.94.

Frustration is a part of learning and it is possible to get a thorough workout in with just a good warm up and 6 minutes of a good WOD! But, some people just wanted to keep working, even after they failed to complete a round in the allotted minute. Inspiring work!

Some of you may hate all of the changes to normality… But, the whole idea behind CF is to avoid routine and prepare for the unknown. Get some! Jason will be back with new ideas Monday anyway