Warm-up: 400m Row, 10 Leg Swings (all dir.), 60s Bottom of Squat, Group Hip Mobility
MetCon – For time with partner:
150 Air Squats
75 Kettlebell Swings
Runs are done with partner; work is done as a whole for your team, only one person working at a time.
Tonight is a guest post from our very own Mike Lowry. He was in Denver on business and did a little dropping in at a box out there. Altitude what?
Like we were talking about last Wednesday, I hit Crossfit Denver. I want to tell you all about it, so I thought I would shoot you an email, since you and the crew are pretty busy these days.
After two days of sales managers telling my sales force and I our figures were down, our P&L sucked, and our “TPS” reports had jacked up cover sheets, etc… I was a little tense in our Denver national sales meeting. While all the “Bobs” went to play golf, I got in a cab and gave him CrossFit Denver’s address. We went to an industrial looking side of downtown Denver, and he dropped me off at a Biker bar??? Beside it was a non-descript door with some Kettlebells holding it open. Bingo! I look around and it smells like sweat and chalk. The floor has drops of sweat and white hand prints everywhere. I know what goes down here. I expected Tyler Derden to come out and tell me not to talk about it, and if it was my first time, I had to go first. What did I get myself into?
Instead, a short guy with cannons for arms shakes my hand…Check that…Crushes my hand. “Hi, I’m Randy, you must be the guy from Ktown, make yourself at home, we are getting ready to warm up.” I slip him a $20, and get a T shirt for his hospitality. A big guy with an Eastern European accent jumps on a rower beside me and introduces himself as he crushes the 500m in a few rows….Sounds familiar…Sipi?? I on the other hand am gassed. My cardio is not my strong point in the first place, and by the way, Denver is how high? Oh yeah, a mile.
We do some Benching, and I felt great. I don’t know if it was the mountain thin air, or the 5,000 power points slides I had to sit through the day before, but I needed to vent. Then we worked on muscle ups. The instructor did 30 in under 5 minutes. What a freak!! Kind of like watching Brandon or Coach G doing pull ups….that looks easy. I grabbed the rings, false grip, pull up to chest, flip my fat head through the rings, damn, am I going to do my fist muscle up???? Not quite, I fail as I go to the dipping motion, but it was so close!! The instructor comes by and shouts out, “Easy big fella” and hands me a box and some bands, and we do some modified movements to practice.
We then do some Tabata Wall Balls / Wall Ball sit ups, stretch and call it a day. That night my co workers and I go to dinner with some vendors, and the people I wanted to strangle earlier I find funny and entertaining. The endorphins kicked in as I laugh at my boss’s jokes and Bear Bryant motivational speeches. We ended up having a great time, and the meeting from then on out was very tolerable. Thank God for CrossFit. It was a great field trip that saved my sanity during work, as it does here in Knoxville every week.
Thanks for all you guys do at Ktown. See you this afternoon, but take it easy on me….Jet lag sucks!
P.S. – Let’s create a team to play this! We can challenge other CrossFit gyms?