Tony Budding’s newest hypothetical client is out of shape. She’s sore after completing her three private sessions, but you decided she’s skilled enough to join the main group—barely. But is she ready for the scheduled WOD? Compare your opinion with those of Chuck Carswell, Miranda Oldroyd and Chris Spealler.
Amy is a 34-year-old/mother of three. Amy had never touched a barbell before her first visit to your gym last week. She is 5’3” and weighs 145 lb. Amy has no formal athletic background. Over the years, she’s done some running and sporadic training at a Globo Gym.
You require all new clients to do three private training sessions to go over the nine basic CrossFit movements. Amy got wobbly at the bottom of the squats. Otherwise, she moved well. Her regular jumps were good, but she got confused when trying to jump with PVC. Amy did short workouts at the end of her three private sessions last week. They were:
Max rounds in 5 minutes of:
3 knee push-ups
5 AbMat sit-ups
Amy got six rounds.
15-12-9 reps each of:
12 dumbbell push presses (12 lb.)
PVC front squats
Standing ring rows
Amy completed the workout in 8:14 but had to re-do nearly a dozen squats because she didn’t go deep enough.
Three rounds of:
20 deadlifts (22 lb. bar)
20 wall-ball shots (6 lb.)
Amy completed the workout in 6:26.
TODAY’S PROPOSED WORKOUT:
It is now Monday. Amy is in for her first group class. She reports that she was very sore over the weekend, particularly in her inner thighs and quads. It’s a little better now, but she’s still uncomfortable.
The scheduled class workout is four rounds for time of:
10 medicine-ball cleans
10 kettlebell swings
10 jumping pull-ups
You planned to have Amy use an 8 lb. medicine ball and 12 kg kettlebell. Do you stick with the plan?
Post your opinion to comments and read on to compare your answer to those of top CrossFit trainers.