Thursday’s WOD was a brutal one.   5 Rounds of 25 Wall Balls & 7 Muscle-ups is no joke.  During my 3:30 CF class we had some outstanding performances among them Binay Curtis and Downey Bount, both relative newcomers who performed the workout scaled but put in a fantastic effort with a lot of improvement as did the rest of the 3:30 crew. Martin crushed the old gym record by almost 5 minutes and throughout the day athletes were putting in valiant efforts.  Nevertheless, the performance that stands out most in my mind was that of Amanda Norton’s WOD during the 8:30 Thursday Night OSTN, now being coached by Tomio Mizuroki, CrossFit Marin “In The Cave” intern extraordinaire.  Optional Skill Training Night is our version of “Open Gym” where you can come in and work on whatever you like.  It’s for adults only and is included with any of the unlimited adult packages.  You can also bring in non-members during this time for $10 for two hours, whether it’s Fridays from 7-9pm or Thursdays from 8:30-10:30pm.  During OSTN on Thursday Nov. 10th Amanda took down the Muscle-up Wall-ball workout as RX’d with a time of 44:45!  As you can see, Amanda is nothing if not goal-oriented and tenacious.  She has the correct attitude and instead of saying “Well, the most muscle-ups that I’ve ever done in a workout is seven, so I probably won’t be able to make 35.”  she told herself that her goal was to finish the WOD even if she had to do them one by one!

Optional Skill Training rolls around twice per week in the Cave.  On Fridays it runs from 7-9pm and is usually run by Bo and on Thursday nights it is now run by Tomio Mizoroki from 8:30-10:30pm.  You can come in and work on whatever skills you like for any of the disciplines.  The coaches on hand have more of a supervisory roll but they are occasionally availble to give some coaching cues and tips once in a while although it’s not a class so athletes are somewhat left to their own devices.  Come in with you fellow CrossFitters or feel free to invite your friends.  OSTN is free for Cave members on any type of unlimited plan and $10 for non-members.