Walk it Out

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Bringing CrossFit to Hope of Life Orphanage in Guatemala

Wow!! We had a great day of cleans and a lot of people in class! Most of you were doing cleans for the first time and made huge progress. It’s amazing the workout you get from doing a movement CORRECTLY with only a PVC pipe. As trainers we are tempted to progress quickly by teaching with a weighted barbell and as athletes we are tempted to go heavier – this temptation has to be resisted until the fundamental movement is learned. Rushed progression invariably results in less than satisfactory performance that will take longer to correct. Patience in the “PVC pipe” stage will produce better results in less time.

A Full Squat Clean (that’s what we did 5 sets of on Thursday) is a multi-joint movement. Click here to read the benefits of multi-joint movements.

Several people have called about a beginners class. We understand the uneasy feeling about going to CrossFit for the first time. Rest assured that CrossFit Alexandria is a great community full of friendly and encouraging people…yeah, you’re still not convinced. OK, we are looking forward to starting a regular scheduled beginners class within the next couple of weeks. Keep checking back for more info.

 “Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.”  Zig Ziglar