We introduced a new movement in class today....the oompa loompa! Yes it sounds silly but this is just a neat way to get the kids visualize what the "push press" looks like. Remember the dance the little orange guys  performed on Willy Wonka and the Chocolate Factory? Well,add and overhead press and you basically get the push press. The kids had fun with this one and we incorporated it into the workout. 10 walking lunge steps and 10 oompa loompa's. The game was Crossfit basketball. The kids had to shoot a basketball and if the made  a shot they would all perform 5 "press ups to the sky". If they missed they would do 5 butterfly squats. Little Elsa missed her first few trys and you should have seen the look of suprise and happiness when she finally hit her shot. Simply priceless!

Today promises to be a 60 degree spring day and I am looking forward to opening the garage door for the first time this year. It's just another advantage a good Crossfit box has over the massive globogym's out there. This morning's 6 am class was the largest yet at 12 people and that was with a few people missing that are normally here. They however were not the beneficiary of a 60 degree day! We got them out early dragging the tire sleds for well over a 1/4 mile and if that didn't get them nice and toasty we had 30 burpees waiting for them when they got in. Today's wod was butally simple. The strength component was max dead hang pull ups with some new P.r's being set. Brenda Glidden got her first 2 dead hangs! Anne Sargent got 8! I defy you to find a gym other than a Crossfit that has most of their women doing full pull ups. The timed component was where the suck first surfaced....100 medball cleans for time. The fastest time was a little over 5 minutes with the average being in the mid 6-8 minute range. The times probably would have been even faster but I purposely slowed our athletes down and asked them to focus on getting a full range of movement versus there absolute fastest time while shortchanging the exercise.