1000m Row/800m Run
1a. 7 X 3 Deadlift – working up to 3RM, rest exactly 60 sec
1b. 7 X 3 Bench Press – working up to 3RM, rest exactly 90 sec
Power Clean (135/95)
How do I get the most out of my CrossFit membership?
Whether you view a CrossFit membership as under-priced, fair-priced, or over-priced you want to get the most bang for your buck regardless. When compared to a globo gym membership on price alone, CrossFit can seem pretty expensive. But when the value you get out of either one is compared, CrossFit seems pretty darn reasonable (but I’m biased of course!). So how do you make your membership seem like the deal of a century? Here are 5 ways to make it happen:
1. Come early, stay late.
Get to the gym a little early and talk to the coaches, ask questions, work on mobility specific to your needs, practice weakness’, etc. After the workout ask the coaches more questions, get to know the other athletes, work on more mobility and weakness’, etc. Simply coming in for the “WOD” will get you fit, but there can be so much more benefit from just a few extra minutes spent before and after class.
2. Get to know EVERYONE, and hold each other accountable.
One of the best and most unique features of CrossFit is, and always has been, the community. Sure at the local globo gym you may of known a few people and said hi to a few more. But how many of them knew your goals and your story? How many of them hold you accountable to what you say you are going to do? How many of them notice when you miss a week? How many of them challenge you to be better? In CrossFit we are a community and we care about and do all of that and so much more.
3. Listen to the coaches.
We are here for one reason only – to help you get better. You may be a rockstar or just starting out, either way you can benefit from some good coaching. Sometimes it’s easy to get wrapped up in the workout, I get it, but if that leads to breakdowns in form that’s no bueno! If a coach asks to you drop weight – do it! If a coach asks you to add weight – do it! If the coach tells you to get under the freakin’ bar – do it! Don’t let pride in one workout ruin future ones (those of you who have been around for a while know I learned this one the hard way!).
4. Communicate with the coachs.
If you are nursing an injury, feeling sick, or just having an off day let the coach know. This will help them deliver the best coaching possible to you. Also, let all of the coaches know what you are trying to get out of your time in the gym. When we know your goals we can better help you achieve them.
5. Have fun!
CrossFit is meant to be challenging. If it were easy you’d do it on your own right?! But don’t let the challenge get you down, frustrated, and mad. You will see the best results if you are enjoying yourself!