During last year's visit to Maui, my exercise routine consisted of some self-customized P90X-esque chipper workouts, and I started running in earnest in my FiveFingers.
This time, before leaving California, I'd arranged to drop into a local CrossFit affiliate. The island has several CrossFit gyms, and the one closest to where we're staying is one of the newest; it's not yet fully stocked with equipment, and most members are brand-new to CrossFit (even more so than me). But the owner/coach is open and friendly, and the programming seems solid.
Warm-Up:
Unlike my gym back home, where each of us gets loose and ready however we like, the warm-ups here are directed by the coach. Today, we were instructed to warm up with a little taste of Cindy: Instead of 20 minutes of pull-ups, push-ups and squats, though, we did just three rounds. In the sticky morning heat, it was enough to get me sweating.
It also reminded me of a CrossFit saying (that I've always disliked for its braggadocio, but with which I agree): "My warm-up is your workout."
And so, after the mini-Cindy, the workout began in earnest.
Strength Skills:
- Barbell Hang Cleans (5 sets of 3)
- Dumbbell Floor Presses (5 sets of 5 per side)
The best part: Practicing a compound motion requiring full-body neuromuscular coordination (hang cleans) and then throwing in some pure strength work (floor presses) for good measure.
Metcon:
CrossFit isn't CrossFit without a metcon, right?
For time:
- 10 overhead kettlebell swings
- Run 100 meters
- 9 overhead kettlebell swings
- Run 100 meters
- 8 overhead kettlebell swings
- Run 100 meters
- 7 overhead kettlebell swings
- Run 100 meters
- 6 overhead kettlebell swings
- Run 100 meters
- 5 overhead kettlebell swings
- Run 100 meters
- 4 overhead kettlebell swings
- Run 100 meters
- 3 overhead kettlebell swings
- Run 100 meters
- 2 overhead kettlebell swings
- Run 100 meters
- 1 overhead kettlebell swing
- Run 100 meters