Post to comments with your WOD, or (if Val was in) attach to this post...
As for me...Unknown...
Late last night I decided that a "drop-in" at Crossfit Farmland was going to happen.
Checked their times of operation and they had a 5 (too early) and 6 AM (perfect) class.
Emailed after 9pm to see if it was ok (I was going to show up anyway)...and the co-owner Kyle Kraft emailed back within 15 min saying it would be great!
No wonder the Fittest Farmhand is a great event...these guys Kory and Kyle truly care about people.
The class was filled with great people...Bill is getting back in shape after years of neglecting...Strong guy BTW!!! Another dude got 18's for the Max calorie row in 30 sec.... Give just one a try and see if you can get it...I CANNOT!!! One lady (very beginner) was keeping up and working it out all class!
Typical community...support, encouragement, positiveness...everything we hoped for.
Also saw the little STUD that was in the overalls and sombrero from the FH Games... He was with the 5am class finishing as I walked in! He said "Hi" and I said..."Hey, you are that STUD from the Farmhand Games!"
Not sure what he thought about that, but my head was still spinning at the time (me walking into a public area like a bar, gyms, etc ~ remember, I do not do so well if I am on my own!).
After a nice little warm up, we did:
5 Rnds for Completion
5 Plyo Push Ups (to bumper plates) ~ FAST/Explode on way up!
5 Dips (again, QUICK/Explosion on concentric phase)
Then:
3 x 5 Bench Press (across)
Then:
3 x Max Reps STRICT Chins
Finally:
5 Sets:
30sec MAX Calorie Row
2min REST b/t sets
tb ~
Bench @ 225#
Chins ~ 40 Total (20-8-12)
Cal ~ 72 Total (13-15-15-15-14
Oh... And as a nice little Post-WOD we did:
5 Rnds for completion (but must stay moving):
15-25 DB Push Ups (just put hands on the DB's so you have a little depth)
15 DB Hammer Curls (each arm is 15!)
ARMS were JACKED after this thing!!!
5AM Class on Rowers as We were getting Ready
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