It’s official! CrossFit Surmount is open for business. I’m relieved. Uhm, that’s an understatement. The very good news is that CFS already has 25 members!
In the very near future I’ll be sharing the story of how I got to this place in my life. For now I’ll merely write about my workouts.
I was very limited for time yesterday; thus, a 10-minute workout.
EMOTM for 10 minutes
Odd-numbered minutes
3, 6-count burpees
5 box jumps, 24”
7, 1-armed KB swings, 44#
Even-numbered minutes
3, 6-count burpees
5 wall ball shots, 10’ target & 20# med ball
7 KB shoulder presses, 26#
While not overly challenging, I did still manage to work up a sweat. I completed most rounds within 40 seconds.
Today I completed the CFS WOD. And it was good.
Skill
Headstands, handstands, vertical ring holds
I held a headstand for a little over 4 minutes. While I could have held it longer, my wrists were beginning to go numb. That’s never a good sign. I held a handstand for a little over 1 minute. I was beginning to tire. I held a vertical hold on the rings for exactly 2 minutes. I felt my fingers begin to slide from the rings, so I dropped from the rings, you know, before I fell on my head. I’m smart like that.
Conditioning
12-minute AMRAP
10 hang power snatches
10 toes to bar
20 HPS
20 T2B
30 HPS
30 T2B, etc.
I settled on 55# for snatches, and that was plenty heavy enough. I completed the round of 10 unbroken, the rounds of 20 and 30 in reps of 10, and the last round in reps of no less than 4. I completed the round of 10 toes to bar unbroken, the round of 20 in reps of 10, the round of 30 in reps of 9 & 5 and then, while still hanging from the bar, I completed the remaining reps as singles but didn’t kip.
I completed 35 snatches of the round of 40 for a total score of 155 reps. Unlike yesterday, this was quite a challenging metcon.
It appears that Saturday’s Grand Opening may be well attended. I had originally planned on programming “Barbara” in honor of my visiting mother, but I fear that it would be a logistical nightmare to coach. After careful thought, I created the following:
5-minute AMRAP
6-count burpees
Rest 1 minute
10-minute AMRAP
Hand release pushup and bodyweight deadlift ladder
WODs are scheduled for 8:45, 9:30, and 10:15am, and it may be that I need to hold 2 sessions per hour. It may also be that some folks have to wait until noon to complete. You have been warned.
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