Day 160: Bring a Friend Day

Saturday; September 13th, 2014 - the Wall @ ROCK JUNGLE (West End)

Warm-Up/Skill:

Group Warm-up; partner up with someone you didn't bring to class.

1)  While one partner sit's on the ground with the arms out (think like a Cross); your partner will jump over the arms, then the legs, and then the other arms.  Do 10 of these, and then switch with your partner.
2)  Partner A is on the ground in a plank or plank with elbows (scale accordingly).  Partner B will jump over Partner A.   Partner A then will go into a Down Dog style pose, while Partner B crawls under and out to the other end.  Do 10 of these and then swap with your partner.

Regardless how it looks; have fun!


Team WOD:

Teams of 3


6 minute AMRAP
-  50 meter BEAR CRAWL
-  Maximum Burpees
-  REST

4 minute AMRAP
-  50 meter BROAD JUMP
-  Maximum Squats
-  REST

3 minute AMRAP
-  25 mteter INCH WORM
-  Maximum Sit-Ups
-  REST


Today Coach:  Dillian

My Thoughts:
Sixteen people showed up this morning at 10 AM for the Bring-A-Friend Crossfit class.  This event is happening every Saturday for the month of September.   And it's happening at both location, the West End (Rock Jungle Fitness) and the Downtown location (Rock Jungle Crossfit).  Both places do crossfit; just that his location also offers Yoga, Rock Climbing, and Open Gym.
Dillian who has been a personal trainer and been in the Crossfit for about 6 years.  He's new and today was the second time I've met him.  Met him yesterday when Leanne and I came in to work on the WOD last night.  
It was interesting for introductions.   He wanted to everyone to state their name,  how long we have been doing Crossfit, any injuries and then list your favorite pizza.   It was a fun way of meeting other people and brought different discussions.  I like that; let's people be silly and at ease.

Warm-Up/SKILL;
Something easy (although I can't jump and had a heck of time getting height).  I asked my partner to lower his arms or fear that it will be stepped/trip over.   Had some fun when he was doing the jump; he asked how many reps.  I said, I wasn't counting.  The coach overheard us and said, "If you lost count; then you are at 5!"  The whole class laughed, as at this point, my partner probably was closer to 7.  Second part of the warmup/skill was challenging.  My partner was shorter and had a heck of time getting the height while trying to get into the Downward dog pose.   He did pretty good, considering this was his sixth class with the last year. 
Team WOD; teams of three, except for one team of four.
My two friends that I brought today, Nigel and Tanvi were my teammates.  They both wanted to give Crossfit a try. 
Each partner were assigned to one of the three  movemnts, once the patern who was doing the BEAR CRAWL is finish, you rotate to the next movement.  You repeat this cycle until the 6 minutes are up.   Once that is done, you do the same as above for the next two AMRAP, but with BROAD JUMP and then later the INCH WORM.
It was a new movements for them (the Bear Crawl and the Inch Worms).  Nigel had mention how he found it a bit shocking that he could lift 200 lbs back squat but doing something simple as Bear Crawl; he taxed out.  It was an eye opener.   At the end of the WOD, Tanvi was inquiring about membership prices and sorts.   I think overall, their impress of Crossfit was positive.  I certainly hope they will join.


Remember to stay consistent in your training and tackle one WOD at a time!!