Visitor

Today we dropped in on the Crossfit Coronado free saturday workout. Oddly, the owner repled to my e-mail and said we should come to that class. Then, when we showed up, I got a less than welcoming sense that it was meant only for a marketing thing for locals. But they put Aubri, my mother-in-law (noob) and i through a good Wod. My mother-in-law was their taget audience for this class and she got a good intro to crossfit with a scaled version of our WoD.
My wod
4 rds of
300m row
15 box jumps 24/20
10 OHS 95/45
10 burpes
I did it in 11:41 and Aubri did 3 rounds in 14:??
I am pretty sure the guy working with me cut me off at 3 rounds, but he was pretty sure I rowed 4 times. I'll go with his count, he is the trainer. Aubri was cut off at 3 rounds intentionally, this was a tougher wod than they expected. It was hard to go from a hard sprint row to a series of leg killers. So, I think we both did 3 rounds. Janeane did:
3 rds
300m row
15 20" box step ups
10 jumping pullups
10 burpee to stand (no jump)
I didn't get her time. She wasn't a believer that a 15 minute wod could be as tough as 2 hours on cardio equip and weight machines. She is a believer now.

Tomorrow I will probably go low tech with 150 burpees, or rest day for murph tomorrow. I think I have the perfect spot at a playground with a pullup bar and a run along the water.