Every Saturday is open house at my gym, Double Edge. Soooo, feel free to drop in to our 8am or 9am class! Anyone is welcome whether you are a first timer or you are a member who wants to bring in family and friends. A healthy community is a strong community! Our slogan is fitness founded on community and by walking in on any given day you will see that. The picture to the left seems like just another CrossFit class but, it’s not. Today, the coaches switched things up and had a little fun with it. Something that works great for community day so all that who is not members…would want to be members, I know I had a lot of fun and WOW, what a workout. Rather than the usual; warm-up, strength, and WOD, the coaches pretty much had us make the workout and choose our own path to almost passing out. I am sharing this because I think it is something that all gyms should do at some point in time, great way to spice things up and have some fun.
First, he gathered us all in a circle and told us we had 30 seconds to think of different Crossfit movements and he would randomly call on us. The first person asked responded with Overhead Squats (not the easiest movement that’s for sure), picking a number between 10-15 was then asked…12 the answer. The next person answered with pull-ups and the number 6, followed by medicine ball slams and picking the number 15. Last, the coach asked for a number between 8-12…8 was the answer. The workout was as follows:
8 Min AMRAP
12 OH Squats
6 Pull-Ups
15 Med Ball Slams (20-40lbs)
The second after we finished the workout he called us all back over to the front…if you couldn’t guess already, we weren’t finished. He asked one of the girls up front to choose a body movement (no weight/barbells), Burpees was the response. Instead of asking us for another movement, the our coach picked 3 people to pick 3 numbers between 10-15. The results of these random numbers made up for the following workout from hell.
13 Rounds:
15 Seconds o/ most burpees you can do (fell in range of 4-7)
10 Sec Rest
At this moment I was soaked with sweat. The first 2 rounds I got 6 and 7, I then never made it back up that high. I was ready to be done after this but NOPE, that wasn’t the case. ANOTHERRR WOD was to be made. Laughter began as we gathered once again, knowing that this last one will really kick our butt. I have never had more fun while suffering before in my life. The last workout that was put together was by far the hardest to me. The movements that were shouted out by the various people in class consisted of DU’s (Double Jump Rope), box jumps, and push-ups. The coach added a few numbers together that were given to him and made up the following:
15 Min AMRAP (As many Rounds Possible “for those that didn’t click on prior link”):
13 DUs
6 Box Jumps
14 Push-Ups
Photo Cred
Yep, let’s just say that was how the ground looked when I finished the 3-in-1 workout. This was the first time we have done something like this and I hope it happens more often because it really was a lot of fun. I think it is a great way to get people to join our CrossFit gym. Community days just got even better in my book. So those of you in the Reno area, what do you have planned next Saturday? If your available at 8 or 9 come on down and join us. Hit the gym, drink a protein shake, make some gains, and stay tuned for more. Have a good night.
Al's 411 on CrossFit 