I just got this e-mail from my coach...
All:
Just a quick reminder that we start workout on Monday, August 27th at
6:30 a.m. at Audrey Moore. We will be swimming from 6:30-8:00 a.m.
then you will have 15 minutes to be changed and ready for Cross Fit
training from 8:15-9:00 a.m. If you are not out of the water, changed
and ready for dryland at 8:15 a.m., you will be running laps for 45
minutes.
Cross Fit instructor is ****. Any messing around will result
in your removal from the dryland group...and you'll be running laps
the rest of workout.
Make sure you have sneakers, shorts and t-shirt plus refill your water
bottles. Should be challenging but fun.
Make sure you order / pick up any missing training equipment ASAP.
If you are not familiar with cross fit, you can visit their website
at; http://www.crossfit.com/cf-
Check out the links for some of the exercises listed below (in the
link above) that we will be doing so you are somewhat familiar with
them before we start. Some of the exercises are done in combinations
of 3 & 4 exercises with even some sprint running in between. (You're
gonna be sore). Some exercises are done for time (as many reps as you
can do in X seconds) and others are done as sets of 10-20 reps
Air Squats
Box Jump Variations
Burpee Demo
Dip
Double Unders
Dumbbell Split Lifts
Hand Stand Push-ups (maybe)
Jumping Squats (probably with med ball though)
Knees to elbows
L-sit demo
Medicine Ball Cleans
Overhead squats (with dumbbells or med ball)
Pull-up
Push-up
Wall Ball
Walking Lunges
That should be enough to get you started...
See you Monday.
