Theme of Consciousness

For those of you new to the gym, or CrossFit in general, you immediately recognize that there is a lot to learn. It can be intimidating and seem insurmountable when you first begin. Its important to know your weaknesses so you can work on them before and after the workouts…not avoid them! Check out this list of standards by CrossFit Seattle to get an idea of where you may need some work. Remember the ten general physical skills? Double unders, kipping pull ups, muscle ups, handstands, snatches, cleans, sprinting, jerks, front or back levers, ring work, parallette work, there is always something to work on!

5 Rounds for Time:

10 Knees to Elbows

30 Walking Lunges

30 Sit ups

100 meter Farmers walk

I couldn’t find a good video for the farmers walk, but its just holding a dumbell or kettlebell in each hand as you travel 100meteres as fast as you can (which ends up being a walk:) Today we used 30-45lb dumbells.