WOD
2 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Double Unders

I had a long week at work and an especially long Friday so I made up a workout that could incorporate things I need to work on.

Brady and I started our CrossFit 101 class at a local CrossFit gym.  It is 1 hour, 10 classes, Tuesdays and Thursdays through the month of January.  I will post what we do on here and also my thoughts about it.  Feel free to follow along, but it may be too easy if you are already crossfitting regularly... expect that I will post 1-2 extra workouts beyond these each week and perhaps Joe will be posting as well.

Warmup:
Row (no specified distance)
Jumping jacks & Seal jacks (which are jumping jacks except your arms are chest level, go out wide, then clap, like a seal)
Dynamic Stretching (leg swings and arm circles)
Something else I can't remember

Skills:
Row technique
Sit Up technique with abmat
Push up technique
Squat technique

WOD:
Row 500m
-then-
15-12-9
Air Squat, Push Up, Sit Up


Thoughts:
I like their format.  I looked at their other WODs and it basically goes, warmup (w/u), lift heavy, skill work, short WOD, stretch.  I think this fits well into what will truly make you improve and what we as a group have been slowly realizing over this past year or so.  You need to take some time to get stronger and work on skills in order to truly improve.  Also, just coming in and doing long ass-kicking WODs isn't entirely useful and isn't getting us towards our goals, even though it makes us feel we are "getting our money's worth" because we are dead.

The technique practice was short but very good.  For the first time in my lift I learned how to squat and it felt good.  I have work to do across the board but I am closer than I thought.