WOD 3/5/2012

This begins a pretty big round of Virtuosity. We got a bunch of new faces, a bunch of familiar faces, and ultimately, a gang of enthusiastic individuals who are serious about their fitness. (At least I hope you are.) I've had the privilege of working with some amazing personalities, and I like to think I've developed myself as your coach as well. Before I get to the WOD, let me start off by disclaiming a couple things.

One: If anyone asks, we do CrossFit. By definition, we are doing CrossFit. I just can't legally refer to our class as CrossFit, lol. The only thing I want to do more of is strength-biased training, but our in-house resources don't permit that. The stuff we do is mostly "Metabolic Conditioning", or "Metcon".

Two: To build on why we do mostly metcon work, I'll put it out there that it's because that's what the majority of our members want. We sure as heck get some serious strength work in, but we have a little more of a metcon-bias with our group. Of course, I'm always open to suggestions. More on that next.

Three: OPEN YOUR MOUTHS! If you want to do something, add something, take something out, repeat a workout, work on a skill, bias a certain aspect of fitness (Strength, Endurance, Power, Agility, Flexibility, etc.), SAY IT! All of you have my number, and all of you should be comfortable enough to tell me what you want out of the program. I'm always open to discussion.

I'm going to TRY and make this round of Virtuosity more.. Structured. Sounds nuts, considering CrossFit by definition is "Constantly VARIED, high intensity, functional movement", but we'll work it. All I mean is I'm going to organize better. Let me know how I'm doing ;]

Week 1-1

Warmup
Spealler Warmup (You'll be familiar with that soon enough. I tweaked it to expedite things.)
Intro to SMR (Self Myofascial Release), BKA Foam Rolling

Skill Builder (This means I'm either going to introduce a new movement, or we're going to practice old ones.)
Dumbbell Deadlift
Dumbbell Hang Power Clean
Dumbbell Thruster

Metcon (This is our workout for the day.)
15 Minute AMRAP (As many rounds as possible of the following sequence)
5 Dumbbell Deadlifts 30/20 (The numbers are the weights that I'll use to count as class representatives. We compete between the afternoon and night classes, usually taking the top three athletes' scores.)
7 Dumbbell Hang Power Cleans 30/20
9 Dumbbell Thrusters 30/20