Warm-up: 400m Row, 10 DB Cleans (35/20lbs), 10 Dips, 15 Ring Push-Ups, Leg Swings (All directions) x2
Push-Press: 5 Singles
MetCon – Diane:
Handstand Push-Ups (head-to-ground)
You guys do it every day. We don’t tell you to do it; it just comes natural for most of you. I think it’s because you are all so fabulously friendly and truly love what you’re doing in here (i.e. CrossFit, making sweat angels, passing out). I’m talking about TEAMWORK.
Saturdays are full of team MetCons and sometimes they pop into weekdays (an idea of what’s to come). In these workouts you have a buddy, maybe even two buddies, and work together to get through whatever horrible/awesomely fun things we have planned for you. Not only do you work together, but you cheer each other on. It’s rare that on a Saturday I don’t hear one partner encouraging the other. I don’t know…maybe it’s just because you are holding the bottom of an air squat and your legs are on fire, but I bet there are other motives as well.
During the week you guys show a different flavor of teamwork. You all die alongside one another mid MetCon, but as soon as you’re finished you yell at your fellow Ktowners to “keep it up.” Don’t try and tell me this isn’t a form of teamwork because you are helping your “team” finish strong.
I see another display of teamwork when you help each other around the gym. Numerous times I see people grabbing weights, clips, barbells, dumbbells, workout logs, etc. for someone else. I also notice when people help move boxes or get PVC for the whole class (usually you guys help me with this). I think Larry Scalf gets the biggest awards for this kind of teamwork (if only Coach G had learned that from him). Anyway this list goes on and on. So thanks for making CrossFit Ktown a team effort.
A little sappy? Maybe… but you guys are pretty awesome,
<3 Coach Miss J