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Day 2: Part 1 - CrossFit DHF


This part of my long weekend trip was the one I was most curious about, training at a CrossFit "box".

They had a 9:30 class this morning that ran an hour.  I got there a half-hour early to pay the guest fee and to avoid violating one of the many established "Burpee" rules (see below).

The CrossFit training area (aka "the box") is in a separate area from the main fitness center.  The fitness center has the standard equipment (the cardio machines, strength machines, and free weights), while the CrossFit area has nearly the same set-up as The Training Room.

Upon arriving and paying the guest fee ($15 USD), I was introduced to our coach, Scott.  He was very nice and had the same enthusiasm about training as Uncle Mike and Milkman back home.  I checked out the WOD (Workout-of-the-Day) and the Burpee rules written on the whiteboard.  If any of the rules are violated, they make you do a number of burpees based on the infraction (using a cell phone, not cleaning up your chalk, arriving late, etc.).  Getting caught cheating during the workout carries the most serious penalty: 100 burpees.

All of the other participants introduced themselves to me as they came in (not doing so carries a 10 or 20 burpee penalty).  They were quite friendly and very down-to-earth.

Once the class started, they had us do a 200-meter run to warm up and get acclimated to the cold (it was in the 30s).  Next, they alternated between some stretches and jumping jacks.  Finally, Scott went over the WOD, paired us up (it was 2-person teams), and the fun began.  It was as follows:
  • 1-mile run with a medicine ball (sharing the carrying responsibility with your teammate).  In our case, we had to carry a 20-lb. ball (not a big deal), but the zinger was the uphill run back to the box (the gym is at the top of a hill).
  • 30-20-10 pull-ups.  This really concerned me, but one of the "scaling options" was ring-rows, which both of us did.
  • 30-20-10 push-ups.
  • 1-mile run with a medicine ball.
During the pull-ups and the push-ups, one teammate had to do both in succession (example: I had to do 30 of the pull-ups and push-ups while my teammate had to hold the medicine ball, then the teammate would do 30 of both movements.  We had to repeat this for the 20 and the 10).  The medicine ball touching the ground would result in a 10-burpee penalty (fortunately, we never dropped the ball).

It was a good workout and I enjoyed the experience.  It's nice to know I can go to a place nearby and get my training in when we visit here again.

TTFN.



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