Crossfit Certification Day One

We're at the Crossfit Level 1 Cert at The Next Level Crossfit in
Tampa, Florida. Temperatures down here have been cold for Florida, 40s
& 50s. All day today lectures and demos then physical practice of the
9 essential Crossfit moves; three squats, three presses and three
lifts. A 'rockstar' level trainer worked us hard on each move until
our form was just so. Before the the noon break we did Tabata squats;
8 rounds of 20 seconds on, 10 seconds off, doing as many squats in
each round as you can. Your score is your worst round.

KW 12
CW 13

End of the day 'treat' was Fran; 21-15-9 of thrusters (front squat
into a push press) and pullups.
KW 35#, full pullups. Time 9:11
CW 45#, jumping pullups. Time 5:56

That was great after doing all that work before.

Tonight a pizza and beer cheat with the olympics on. More crossfit fun
tomorrow!

Ciao,

Charles