When the 45 players arrived they were all a little worried. Some of them had heard of, or seen a CrossFit WOD before and the rumours of what the morning would entail spread like wild fire! Due to the fact that the majority of these guys had only been with us for a week and hadn’t received much coaching we were limited with what movements we could give them. We split them into 5 heats of 9 athletes and they did the following:
On a 10 minute timer:
Then in the remaining time
10 box jumps, 20″
10 hand release push ups
10 OH walking lunges, 15kg
The boys all worked hard. They judged each other and they were freely ‘NO REPPING’ anything sub standard! Jon Hares would have shed a tear!
After the final heat; I got asked ‘Is this place open all the time?’ and ‘How much is it to join?’ They had been bitten by the bug!
I then informed them that the top 20 performers from the WOD would battle it out in an other…there were no complaints!
The final WOD was:
On a continuous 6 minute clock:
3 minute row for max calories
2 minutes of wall balls for max reps
1 minute of burpees for max reps
Again, the 20 boys busted a gut and performed really well. One smashed out a MASSIVE 82 calories on the rower! I could hear plenty of ‘NO REP’ during the wallballs as they tired.
All in all, the morning was a huge success! The boys got to bond and I got the conditioning that I wanted from them. Plus they are all now talking about how we are going to incorporate CF into our program at the college during the season!
Thanks to Dan for opening his door to us. If you are ever in Gloucestershire, I highly recommend dropping in to CrossFit Glevum. It’s BOSS!