by Gene Crawford | Feb 1, 2017
Early morning coaching at Workhorse this morning. Early class wasn’t as good with their food journals and we had a couple of no-show’s. So they ran for 20 minutes. Probably a good 2 miles. The middle class was a regular CrossFit class and they did well as expected, but only had 4 of them in class. The 6:30 class did really well on their food journals and got plenty of time to warm up and practice the movements for their workout. We had two bars dropped at the very end of the workout so they got a 20 burpee penalty… not fun. But they got through it.
by Gene Crawford | Jan 25, 2017
Third day coaching at WH. Really enjoyed it and I feel like i’m starting to get it. Had 3 classes to work through this morning: 5am, 6am and 6:30am. Early stuff.
First class was the New You class and my friend was in it. Got to coach him on a bit. Second class was a regular class, they had a tough workout of DL’s and Sprints… 3rd class was another New You and they really pushed it. Good people working hard is a great way to start your day. It energizes me.
by Gene Crawford | Jan 17, 2017
First day in at Workhorse Fitness coaching people. Had a small class of 5 people. They worked really hard on a multiple 400m run and deadlift combo.
Worked on people’s queues for the deadlifts, very good stuff. Enjoyed it!
by Gene Crawford | Dec 20, 2016
Warm up:
Stretches/Foam Roller + Bergenor Warm up
12 Days of Christmas (Workhorse Annual WOD)
1 Muscle Up (CTB)
2 Pistols
3 Deadlifts (225#)
4 V-ups (CTB)
5 Sumo Deadlift High Pulls (55#)
6 Push-ups
7 TTB
8 Sit Ups
9 KBS (55#)
10 Box Jumps
11 HSPU (Box HSPU)
12 Burpees
[24:12]
Strength:
Clean & Jerk (Split)
65# x2
75# x2
85# x2
100# x2
145# x2
by Gene Crawford | Dec 17, 2016
Got invited to check out a friend’s gym today. They were doing a Chipper so naturally I had to do the Chipper too…
Chipper:
100 Box Jumps
100 Russian KB Swings
100 Pull Ups
100 Push Ups
I broke it all up into 10x rounds of 10x each movement.
Completed in 31:10
It was a work capacity metabolic workout for sure. Mostly mental, just had to focus on each section of each round at a time otherwise you’d slip into the deep end and lose it…
