The training day started at Northwest Martial Arts with 3 of the 4 ladies of UBC Extreme. We performed a deck of cards workout especially designed for the needs of the ladies. Hearts were push ups, spades were kettlebell clean and press, diamonds were kettlebell front squats and clubs were kettlebell swings. For the jokers we did one round of wall balls and one of box jumps. I think Carrie, Adrienne and Claudia got their money’s worth out of this workout.
Later Caleb and Mike were by for their workout. After the CrossFit warm-up, Caleb did his first bench mark Fran. This workout call for rounds of 21,15 and 9 of thrusters and pull ups for time. The prescribed weight for thrusters is 95lb but we scaled them to 45lb and he used the wide band for pull ups. His time was 8:56.
Mike did his own version of Fran’s half sister with dumbbell thrusters in the same quantity of Fran. Mike also learned move 2 of the beginner’s program, the push press.