Thursday

Most of the time I look at CrossFit Fife workouts I get a little scared, this one we borrowed quite happily,

5 kettlebell snatches per arm-both sides
5 one armed kettlebell swings-both sides
5 burpees
run 400 metres
amrap 20 minutes

This was interesting to watch, there was quite a lot of tactics going on, some of the stronger guys were employing Martone style cross over between movements, some had to put the KB down to change from snatches to swings and then choose to RLH, best we saw was six rounds and 10 snatches.
Fife recommended a 25kg KB for this-still scary!

(forgot to mention-we played with ring holds after-Grahan wants his Muscle up for Christmas-this will be amazing-I think if we video it he'll get a t shirt from HQ)

Firsts

It's always a great feeling as a trainer when a client achieves something for the first time, Jason is an excellent athlete who really embodies what the work we do is about, he pushes hard at his workouts, eats correctly and sees the benefits from this-most importantly he supports the others in the group, motivating them in the workout-he understands that this is a joint effort and the sense of community that we have as CrossFitters. Congratulations on your first Muscle up-fantastic work.

Jamie-his hands you can see here, is still pretty new to us but is adapting well to the intensity (he did have a visit from the clown on his first ever workout with us) and has really seen results already from the wods-he got his kipping pullup yesterday and tore his hands for the first time.
Jamie told me after the wod yesterday-which was Micheal, that he was squeezing his injured hands whilst running to make himself move faster-nice tip!