Initial Impression
I was fortunate enough to compete with Brandon at this years regional competition but didn't actually meet him until he stopped by CF LoDo a few weeks back. This is when I formed my initial impression of his gym. Although I had never stepped foot in CrossFit Surge, I knew when I met Brandon that it was a very welcoming place. Brandon Mercile is a great representative for not only his own gym but for CrossFit as a whole.
Upon entering Surge Brandon was mid workout. As a gym owner it can be difficult at times to get your own training in when you need to. Often we must fit it in just before a class starts. Brandon was doing what appeared to be a God awful suicide sprint/lateral jump workout. And while I am sure that the distraction of Georgia and I walking in was a welcome pause from such torture, we couldn't help but feel a little bad. In true professional form, Brandon stopped what he was doing, welcomed us to his gym and made us feel immediately welcome. In fact, every member of CF Surge made us feel very welcome. Each member came up to Georgia and I and introduced themselves. This says a lot about the overall vibe and sense of community at their box. I truly appreciate how welcome I was made to feel.
That is Brandon behind me actually doing hang cleans as I stomp, grunt and spend 3/4 of the workout staring at the bar.
The Warm up
We did a series of line drills including some band work that I have not done in a very long time. Each movement was shown and led by Brandon. I felt like it was an appropriate blend of mobility and proprioceptive neuromuscular facilitation. We finished our warm up with,
3 rounds of...
5 pull ups
7 push ups
9 kettle bell swings.
The Workout
Strength -
Bench press
10 @ 70% 1RM
8 @ 75%
6 @ 80%
There was also a very helpful Dead Lift component that I chose to skip because I did 4x5 DL's @ 380# the day before.
WOD-
6 rounds for time of....
9 dead lifts
1 rope climb
6 jerks
3 weighted pull ups
The "RX" weight was 155# for the DL, and the Jerk movement was meant to be done at the same weight. I chose to go 165# for both, not because I am strong or tough but because the 35 & 25# bumper plates were the easiest for me to access. I know what your thinking and the answer is yes, I am so lazy that I would rather move an extra 10# in a workout than walk around looking for the appropriate weight plates. I chose 35# for the weighted pull ups and situated a single dumbell between my feet.
When I finished the first round in 1:27 I thought I might have a chance at besting Brandon's blazing fast time of 9:44 that he set earlier in the day. By the end of the third round I decided that I no longer had the grip strength to come off of the rope climb and immediately pull 165 to my shoulders. I set my new goal at a 2min round. I thought to myself that if I am using 10 extra pounds it is fine if I am a minute slower. When I finished I took note of the board and the weight that Brandon had used (175# and 40# for the pull ups) HA!! And THAT is why Mr. Mericle placed 8th at Regionals and Mr. Jenkins placed 34th! Well, that and I am pretty sure that he is some kind of a cyborg.
Time: 11:56
The T-Shirt
I am into the stopwatch logo on the right sleeve for sure. The motto "Live Sore" on the front is one that I can certainly appreciate!
Georgia came away with a great blue racer back tank!
Courtney made sure that we were set up right! She continued the theme of "super nice people at CF Surge"
The Score
This is a tough one for me. I was so impressed by the coaching, the programming and the genuine nature of everyone at Surge. The class ran very smooth and the energy was great. I honestly believe that the members of Surge are very fortunate to be training there. Not all gyms are created equal because the individuals that create them are not equal. Surge is a standout for sure. They are certain to be a great success in all that they do.
CrossFit Surge scores a....
Sub 6 minute "Jackie" WITH an extra 10# on the thrusters!
No comments:
Post a Comment