I figured this session would attack two of the three tenents of CrossFit at once - "constantly varied" and "high intensity". For one, I can't remember the last time I trained at night, and I normally hit Gold's in Manchester during the week. Right there are two variations - the first one, a pretty big deal. Two, doing a workout with Kevin pushes that intensity. While we planned to do different WODs, the fact that he would be there and glancing over every few minutes would make a difference in my efforts.
I managed to work some KB swings (American, bitches) with my 20K and some KTEs to warm up before Chris dropped in to check the place out. We did a quick tour and talked about some ideas for the affiliate, and then he bounced and Kevin came in to do some KB stuff.
I checked his Russian swing, and went through the American, the one-hand and alternating swings. I also reviewed his TGU (really good, two minor form tweaks and he was looking solid) and taught him the renegade row. Which, I'm pretty sure, kicked his ass. That movement has that effect on people.
Then Kevin went through Cindy, and I hit the mats for some 3x5 DLs. There's only one decent pull-up bar at LRF (and "decent" is generous), so that is our first order of business. Can't do CrossFit without pull-ups, and I finally have the opportunity to build a GOOD pull-up bar - the owner of LRF is totally on board with that one.
- 3 rounds, 20 swings (20K-A) + 10 KTEs
- 45 minutes of KB coaching
- Warm-ups at 45#, 95#, 135#, 155#
- 3 x 5 @ 160# (from a dead stop - reset each rep)
- Talk CrossFit, 40 minutes
I'm going to have to really challenge myself to mix up my routine without feeling off kilter. I'm going to need to schedule classes at all times of day, and I need to give my athletes the same energy and drive at 8 PM as I would at 8 AM. This is going to be an effort in personal development, as I have grown very comfortable in my routine and any deviation tends to leave my feeling unbalanced, anxious and kind of pissy in general. However, I owe this development to myself and my soon-to-be affiliate. And frankly, it's been a long time coming. I've grown comfortable, and my CrossFit Brooklyn t-shirt says specifically, "Performance is directly correlated with intensity. Intensity is directly correlated with discomfort".
The best part of this effort towards "constantly varied" and getting uncomfortable? ALL of our training efforts (mine and my affiliate CrossFitters) will be better for the variety... and Chuck Carswell will be happy, too.
Me and Daigle. Notice I'm holding the bigger kettlebell. I'm just sayin'...