To warmup we performed a modified version of the “official” Crossfit warmup which is:
3 rounds of 10-15 reps of
Samson Stretch, Overhead Squat with pvc, Sit-up, Back-extension, ,Pull-up, Dip
We subbed hip extension for back extension and push ups for pull ups. Sit ups we did as a group with arms & legs interlocked, one from my rugby days. This is a lesson in teamwork as the tighter you pull together the easier the sit ups are!
Everyone including me had a good sweat going from the warmup. Time to go over the main move for Fran which is the thruster. To refresh, the thruster is basically a front squat into a push press. It is no doubt one of the best moves for all over conditioning.
The key cues for the class were to keep the bar on the rack as long as possible, and ‘show me your ears!’ during the press phase.
The gang took on Fran with a mixture of excitement & trepidation… ok mostly trepidation. It was a great exercise in pacing, strategy, determination & pure guts. Also a classic case of seeing a WOD on the board thinking ‘there’s no way I can do that!’, then you chip away, and chip away some more and you get the job done.
Ashleigh, Veronika, Eric, Hannah & Steve fantastic effort, you did yourselves proud!