The Knock It Off Team started off week 9 off on the right foot. They put in some time at Red River CrossFit in Shreveport.
Co-owner and head coach , Cam Feightner explained how a quick intense work out with your own body weight can lead to impressive results.
The team spent the first 15 minutes warming up which included a quick run. Then they spent a few minutes learning the proper techniques for the exercises that were planned for the work out of the day (WOD). Each day CrossFit posts a WOD for its athletes.
The WOD for the Knock It Off Team included squats, ring rows, dead lifts, and burpees. The team was split into teams of two in order to complete the timed workout. They were given 45 seconds to do each exercise and give it 100%. Then they switched until all of the exercises were done.
The team had to repeat that two additional times. Cam says the reason why people tend to stick with this type of workout is because it's different from your typical everyday workouts. Each day they mix it up. He says one thing he teaches his clients is to measure their success by how they feel.
You may not lose a lot of weight because you are putting on more muscle mass, but you will look and feel better.