Our Free consultation and workout is at 10am Saturday for those who are interested in learning more about CrossFit and try out a workout!
Back Squat 1-1-1-1-1-1-1, then:
75 KB Swings (53#/35#) for time
Work up to your one rep max on the back squat and perform the remaining sets with 90% of that weight.
CrossFit South Bay writes 10 ways to be a better CrossFitter (with a little profanity so don’t read if you don’t like that sort of thing). My favorite is #4, “Give it all”.
Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag.
There are a number of things that come together to make CrossFit such an effective program, including the inherent measurability of the workouts, the use of the compound lifts (to my knowledge we’re the only commercial fitness program in the city of St Paul that uses the back squat, press, deadlift, clean, jerk, and snatch as part of our program), and the community nature of CrossFit gyms. The thing that brings it all together, however, is the intensity that naturally develops when people get into the program, experience quick initial gains, and work towards continuing those gains. This can be seen with every group that starts CrossFitting. When they’re first starting out some of the workouts may seem easy. As they develop proficiency with the moves, are able to consistently move their bodies in an efficient and safe way, and start to find where their limits are with weight/reps/speed, things are never the same. This is why if you’re new you shouldn’t be intimidated when you see so many ordinary people doing such extraordinary things, nearly all of them started off slow, but now they’re “giving it all”.