I was delighted to have the opportunity to visit CrossFit Brier Creek this morning. I attended the 6am session led by Kirk S., owner and proprietor. Kirk is a knowledgeable coach, and provides clear direction and support.
There were but three others in attendance: Daryl, Steve, and Nikki. Nikki didn’t work out with us, but she observed as she will be coaching at CFBC once she attends the Level 1 cert in a couple of weeks. (Good luck, Nikki!)
Kirk had us warm up with some dynamic stretching and rowing. Kirk did a great job of explaining rowing technique, including the importance of maintaining proper form and low strokes per minute.
Kirk then demonstrated proper form for thrusters, using a PVC pipe and then a 45# bar.
10 Thrusters (135/95#)
Uhm, yeah, so like the thrusters were supposed to be heavy. As today was supposed to be a rest day, this just wasn’t going to happen. I briefly contemplated lifting 115#, but after doing just one 95# thruster I decided against that. Kirk said, “Ideally you’ll want to choose a weight that will allow you to do 10 unbroken thrusters the first round.” I felt confident that I could do 10 unbroken thrusters – if the weight was 95#. I let Kirk know that I was going to be taking it easy. I’m not sure if he believed me. Kirk, if you’re reading this, I did indeed take it easy.
My goals were to do all rounds of thrusters unbroken, to complete all 500m rows in less than 2 minutes, and to keep strokes per minute less than 25. I achieved these goals. Oh, don’t act all surprised.
Rows were completed in 1:56 & 25 s/m, 1:57 & 24 s/m, 1:58 & 23 s/m, and 1:56 & 26 s/m. “A-ha!” I can hear you saying, “That last row was 26 strokes per minute!” Yes, but only because I sprinted the last 150m. Don’t be such a bitch.
Transitioning from thrusters to rowing was much more difficult than transitioning from rowing to thrusters. I had to shake out my legs before I could even contemplate rowing.
Regardless, all of my transitions were intentionally sloooooooow.
I completed the WOD in a time of 11:16. Although I didn’t yell time, Kirk and Nikki made note of it, and wrote it on the whiteboard. Ugh. I hate having my name on the whiteboard.
As we had plenty of time, Kirk led us through cool down and mobility, focusing on the shoulders and legs.
Well done, Kirk! After just one visit, I feel confident recommending CrossFit Brier Creek to all of you CrossFitters that reside and/or live in the Brier Creek/Morrisville/RDU area. The box is very conveniently located, and is just 5 minutes from the airport – and my place of employment!
I was able to leave my home at 5:30, work out, shower, eat breakfast, and write this blog – all before 8am, the time I’m normally just leaving my house to drive to work.
It looks like I’m going to have to make another one of those pros and cons lists. Damn it.