day 7: GRADUATION!!!

Umm.. I am officially cool now. Alec gave me a shout out on his Drive Time pod cast! Keesha is not acceptable, so gave him a list of somewhat decent Sirius stations. He chose 90's on 9. Too bad Seal's Kiss from a rose was the song that was on. Not saying it's a bad song. Just not the best song to get people PUMPED for a session of Alec insight. LOL! I love your Drive Time ramblings, Alec. No matter what music you rape my ears with.

So today was our on-board graduation workout. While we all foam rolled, Alec set up the 'course'. Which was quite hilarious. One of the weight bar racks needed to be adjusted; a simple twist of the little wheel lock proved to be a challenge for some of the strongest men in the gym. After a few failed attempts, Alec asked Steve (co-owner) for some assistance. While explaining the trick, he simply stepped on the wheel and gave it a little push to the left and the wheels loosened up immediately. How many strong CrossFit men does it take to loosen a tiny wheel lock = 3. LOL! I guess you just had to be there. It was a good laugh.

While Alec set up the WOD, Lindsay had us start our warm up:

200 meter jog

Air Squats

Squat Jumps

Push Ups

Sit Ups

Hip Mobility

After our warm up, we moved into the kids room for our 'Fight Gone Bad' run down. As soon as we walked in the little office Lindsay shouted "alright BITCHES".. okay no.. she said "uuggghhh, it itches" referring to the bug bite on her heel, however Alec thought he heard her call us Bitches.. LOL!

WOD:

3 rounds - 1 minute at each - 1 minute rest between

Wall Balls

Push Press

Box Jump

Sumo Dead Lift High Pull

Row for calories

This WOD was not for time but reps..

1st round = 62 reps

2nd round = 71 reps

3rd round=71 reps

Grand Total = 204

The Row machine is pretty easy for me, but I struggle with the Wall Balls. During the first and second round the Push Press and Sumo Dead Lift High pull were a little difficult, but by the third round I felt warmed up and much stronger.

The on-board graduates adding up our reps. You would think our trainer who moonlights as a banker could help us do basic math, but no..he can't add either..LOL! Sorry for the blurry picture - the sweat from my hands got on my phones camera lens.

Here is our WOD area. Steve and Lindsay watching the rest of the Gym doing the WOD.

So now that I have graduated from the on-board sessions, the real torture begins...stay tuned....