I signed up for the Crossfit induction course and started last night. Wow. Tough workout, and that was the basic version. They had an optional advanced version. Just the warmup was pretty tough -- with a 6 kg medicine ball: 200m run and up/down 3 flights of stairs. We did some other short running warmups (heel to butt runs, high knees, etc.).
We learned the deadlift. I had done the deadlift before, but I taught myself from Starting Strength. I guess I didn't have the form down as well as I thought, so I am already benefiting from the instruction.
The workout (as fast as we can):
I did it in 7:57, which was 3rd in the class of 10 or 11. Not bad considering they all looked no older than 30 or so, and none of them was carrying as much weight as I was. In the interest of full disclosure, some of the guys were doing the advanced version, which was 2 400m runs and 21/15/12 reps, but the two ahead of me were doing the advanced version. I was the first to finish the basic version.
The WOD for the regular classes yesterday looked pretty freakin' intimidating though:
100 Overhead Squats
Unfortunately, the induction class schedule is T, Th, Fr, so I have class again tonight. My back is a bit sore because the pushups were different than I've done them -- these were hand under shoulder, elbows tight to the side so that it is all triceps and back. My legs are a bit tired but not sore. I think I'll be OK for tonight as long as I don't have to do pushups again. I'd also prefer no running, but can suck it up if needed.