This was a new building, and there weren't any pullup rigs around, so we subbed out the pullups for burpees. Strangely, not the first time I've changed "Mary" around
50 ring pushups
40 ring dips
30 lateral burpees
50 ball slams 20#
40 1 Arm KB Swings 1p
30 Sandbag Squat 90-ish#
50 good mornings 45#
40 slosh tubs situps
30 plate ground to overhead 45#
*This was not put together very well. My arms were SMOKED through the first part, then my legs, then by midline... on second thought, it was put together very well - depending on how you look at it...
I think everybody, on occasion have those moments where we ask, "What would I do if...?"
One of these scenarios have been on my mind for a while. I have been helping out at a local gym for the last couple of months. Frankly, they were struggling in pretty much every aspect of running a gym. Their hours were weird, their programming was off (at best), and dangerous (at worst). They had retention problems, and couldn't get anybody in the door.
This is where I stepped in. I wasn't going to run their business, but I felt that I could at least help get the programming and training up to par - which I did...
In fact, I picked up a bit of a following, of sorts. People liked "my" programming, and liked properly being shown form, range of motion, and intensity. (In hindsight, it really wasn't "my" programming, it was proper programming based on proper CrossFit principles.)
While progress was being made in some aspects of this gym, it was faltering in others. I saw the writing on the wall. I knew that it was probably going to crumble eventually, and that somebody would be left to clean up the inevidable mess when the S*#@ hit the fan.
Well, that day came with less than 24 hours' notice.
After a flurry of texts, phone calls, meetings, and conversations, me and two other guys were able to crudely assemble the framework (albeit, and admittedly made from proverbial toothpicks) for a new garage gym - a refuge, if you will. Yes, within 72 hours the three of us went from having an abstract idea of maybe, possibly, eventually, in the future opening up a gym, to getting the news, finding and prepping a location, locating and acquiring SOME equipment, and prepping appropriate paperwork - all the while, keeping everybody "in the loop"
This story doesn't have an ending yet. Things are still in shambles for the time being. Which leave me the question? If this situation was dumped on you, would you do? Would you let it go? Would you allow the months of gains made by people fall by the wayside? Would you (or COULD you) walk away?
...Or would you throw caution to the wind and start a new gym with nothing more than 72 hours, a few pieces of scattered gym equipment, a location not remotely closely prepared to start classes, no seed money, but an eager client base of 1-2 dozen people, two knowledgeable and eager partners, and a desire to help?
EMOM, perform 1 power clean. each additional minute, add 1 rep. the WOD ends when you can no longer perform the required reps in 60 seconds.
The athlete may choose their own weight.
I went around 50% of my max. It was a good weight. I probably would've gone a hair lighter, just to make the WOD go longer, but overall, I was happy.
12 Min AMRAP:
250m row (Every 10m=1 point)
12 back extensions
6 ring dips
12 Knee-to-elbow / Toes-to-bar (alternating)
I had this planned for 16:00 - which would have been perfect, but then a class showed up, which pulled me away from my WOD. 16 minutes would have been perfect.
*All equipment (including clips and the bar) is 20 yards away. The athlete must one piece of equipment at a time to the designated lift position. You may only take the required equipment for the immediate lift.
I've had a WOD like this in my head for a while. This one ROASTED me! It was awesome, and I will def revisit it.
I wasn't planning on doing a WOD this morning, but a 14-year old called me out. I didn't have my own rope, so I got a slow start, and missed my PR by almost a minute, BUT did feel alright about my time.
WOD (cash-out)
5 Power Snatch 115#
1 Rope Climb
4 Power Snatch
1 Rope Climb
3 Power Snatch
1 Rope Climb
2 Power Snatch
1 Rope Climb
1 Power Snatch
1 Rope Climb
I took this idea from the 2011 Games. I changed it a bit, and shortened it up to make it appropriate for a cash-out after snatches. Still wasn't easy...
3 Rounds of:
30 Front squats 95#
20 Pullups
15 Shoulder to overheads 95#
THEN
1k row
I took this idea from the 2012 Regionals. I modified it to make it a pure Front Squat WOD, abbreviated the reps, and added the row. It was a tough one!