Today was a great day!
This internship is awesome possum! I love all of the projects we're going to be working on in the next few months! Holiday parties to plan, the Whole Life Challenge next month, various seminars coming to the box. It's so great to work on this side of the business, rather than just the training/coaching side of the house.
I'm going to be familiarizing myself with The Biz as well as Zen Planner, two big tools that help run our box. As an intern we're responsible for blog posts, we have weekly reading assignments, and when ITP (Instructor Training Program) kicks off (after Labor Day), we'll have additional meetings/projects that cater to the training/fitness side of the house.
The thing is, I don't feel for a second like I'm actually working. There is no way I would rather be spending my time. I love every little thing I am doing, from learning about the Crossfit Fundamentals, to learning how to set up a Pro Shop, to taking out the trash, and stocking the VitaCoco cooler. I take so much pride in all aspects of the box, because I just taking pride in being a part of this community.
Okay, back to Earth, Courtney. ;)
The husband and I started the morning at the Y, literally a stone's throw away from our house. I jumped into a 6AM Spin class and climbed hills, did Tabata sprints, rode a time trial or two, and pretty much had my ass handed to me. I was a dripping, soaking mess afterwards. After a hot shower and a delicious breakfast thanks to Julian's Bakery, it was off to Midtown to do some werk.
I intern in the morning, which leaves my afternoons free for training ...
I had some separate programming to follow as well, but joined the noon class to knock these beauties out. The Baseline workout at CFMT is for all new members, just a general gauge to their fitness and a jumping off point to start measuring their progress. We test the Baseline again every quarter. As a new member, I thought it was fitting I had my Baseline tested, too. ;)
30 sit ups
20 hand release push ups
10 pull ups
I had done weighted pull ups once before in a Hero WOD, and they're ghastly! I was excited to play around with my 1RM today; and managed to work up to 50 pounds. I tried hard to get 55lbs twice, but I was so shoulder locked at that point, I wasn't going anywhere but down.
The OPT (optimum performance training) tester was a leg murderer. Rowing + heavy kettle bell swings suck. I think I finished that in just a smidge over 5 minutes - 5:10 or so. I was trying to yell time but couldn't really breathe after that last 250m row. And by the way, buck furpees!
Then I got to play with my snatch. I played with it for a whole 20 minutes.
For 20 minutes: every 30 seconds, 1 (full/squat) snatch at 60% of 1RM. Focusing on perfect form every time. Talk about honing in that muscle memory. Awesome. I'm slowly learning that doing something for time (as fast as you can, balls to the wall) is not the way to get stronger or faster or more efficient ... *face palm*
After some mobility aka beating myself blue with a lacrosse ball, I went to the
Mecca of All That is Whole and Stupid Expensive Whole Foods for a whopper of a salad.
This one was so stinking good, I'm giggling something silly just thinking about it. I had chicken up in there, BBQ tofu, cabbage, tomatoes, cukes, onions, bell peppers, edamame, kale, carrot and brussel slaw, you name it, on it, done, son.
Speaking of wholeness; look what is coming up! I am beyond excited! You know how this elite
athlete exerciser loves a challenge ...