Training the in-law

10am

Warm up
-circuit
-10 push ups x 2
-10 squats x 2
-250 m row

Strength - Bench Press
135 x 10
185 x 3
205 x 3
235 x 3
255 x 3
275 x 3

Met Con -
3 rounds of:
500m row
135# Power Clean x 12
95# Thrusters x 15

Time: 15:10

Today was fun, my brother-in-law from corpus and his brother who is a sophomore at A&M and my younger brother came to work out with me. My little brother has not worked out in 3 months and my brother-in-law has never done crossfit before, so I had to break him in...lightly of course ;-) I modified the workout for them and had them do:
1 mile bike, 12 abmat sit ups, 15 x 30# thrusters
200m row, 12 abmat sit ups, 15 x 30# thrusters
1 mile bike, 12 abmat sit ups, 15 x 30# thrusters
for time.
It was a good wod for them; meanwhile I was killing myself with the main site workout from Thursday (modified). The main site had 5 rounds prescribed but I felt like I would have done more harm than good after 3 rounds so I stopped. I will definitely come back and do the prescribed wod in a couple weeks. My thrusters felt good it was the power cleans that got me. I really didn't have it in me to push hard on the 2nd and 3rd row.
My bench press felt good, I think I need to do Linda (3 bars of death) prescribed this week and work on heavy power cleans and deadlifts.