My Steep CrossFit Learning Curve
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="389652" data-time="1378762615">
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<p>Yeah bro, welcome aboard! </p>
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<p>Looking forward to hear about your training - Kirwan has made huge progress since starting Xfit. Will be interesting to see how your gym approaches things compared to his.</p>
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<p>Thanks.</p>
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<p>This is the third gym of this type that I've been to. It's been around since 2009 and I think that shows in it feeling the most professional. This is both good and bad. They seem to take themselves the most seriously and the members are more established, have a better knowledge base and are in better shape. The vibe isn't quite as friendly as I'm used to. Maybe they want you to prove yourself first.</p>
<p>Also, the classes are relentless. Even the warmups are kind of serious, as you can see from the WOD I posted.</p> -
<p>I'm sure they have a lot of tire kickers and see plenty of people come and go. I checked out a local (wellington) Xfit gym and they had limited spaces in the classes and for introduction sessions. Seems you get more 1-1 or small group coaching which explains the higher fees.</p>
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<p>Not surprised about the intensity - if there is one thing Xfit delivers 110% it is gnarly workouts and warm-ups!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="389675" data-time="1378772994">
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<p>I'm sure they have a lot of tire kickers and see plenty of people come and go. <strong>I checked out a local (wellington) Xfit gym and they had limited spaces in the classes and for introduction sessions. Seems you get more 1-1 or small group coaching which explains the higher fees</strong>.</p>
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<p>Not surprised about the intensity - if there is one thing Xfit delivers 110% it is gnarly workouts and warm-ups!</p>
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<p>Yeah, that's my view on it too. You get a lot of one-on-one attention, but also the energy of a class. I'm more likely to show up for it and put everything into it, so it works for me. I wish I was motivated enough to be able to do it myself - Planet Fitness here costs $10 a month, but I'm not.</p> -
<p><strong>WOD – Tuesday 9/10</strong><br><br>
Warmup<br>
Dynamic Warmup<br><br>
Mobility<br>
Joint mobility with an emphasis on hip mobility.<br><br>
Spend some time in the spiderman and pigeon stretches.<br><br>
Strength<br>
Back Squat – warm up and then 1×6 @70%, 1×6 @80%, 1×3 @90%, 1×2 @95%</p>
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<p><strong><em>65 pounds up to 95 pounds</em></strong></p>
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WOD<br>
“Pirate Flagâ€<br>
Ascending Ladder<br>
1-10<br>
Cleans (155/115#)<br>
2-20<br>
Pushups<br>
Up by 2 every round</p>
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<p><em><strong>13:08 using 65 pounds.</strong></em></p>
<p><em><strong>Those push ups got tough. By the end of it I was doing them from my knees... embarrassing!</strong></em></p> -
<p><strong>WOD – Wednesday 9/11</strong><br><br>
Warmup<br>
400m run<br>
2 rounds<br>
10 KBS<br>
10 slam balls<br>
10 split squats<br>
10 OH squats w/PVC<br><br>
Mobility<br>
10 dislocates<br>
10 good mornings<br><br>
Skill<br>
The bar muscle up.<br><br>
WOD<br>
“Bar Therapyâ€<br>
9 AMRAP<br>
4 bar muscle ups (8 C2B/ 16 pullups)<br>
8 T2B<br>
16 OH lunges w/ BB (65/45#)<br><br><em><strong>Three rounds + 4 pull ups. Drastic scale downs - band pull ups, knees to chest and could only do right leg OH lunge because I'm favouring my left thigh. 10* right with 45 pound bar.</strong></em><br><br>
Challenge<br>
Double Under Challange – How many D.U.’s can you get in 2:00?</p>
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<p><em><strong>70</strong></em></p>
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<p>Hands are tore up like a mofo after those bar exercises. Will probably take a day off tomorrow.</p> -
<p>Here's a good video on them, listening to Spealler sorted mine out;</p>
'> </a></p>
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<p><a data-ipb='nomediaparse' href='
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<p>My mental trigger was to jump a bit higher, once I got that I stopped lifting my legs and they got much, much easier.</p> -
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="390165" data-time="1378943752">
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<p>Here's a good video on them, listening to Spealler sorted mine out;</p>
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<p><a data-ipb='nomediaparse' href='
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<p>My mental trigger was to jump a bit higher, once I got that I stopped lifting my legs and they got much, much easier.</p>
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<p>Thanks. That was helpful. So apparently what I do is called 'piking'. Hopefully the fact that I've already made the mental adjustment to be able to flick the wrist twice, but jump once, that will give me a good base to start re-learning the rest of it. Fingers crossed. 180 - 200 seems unfathomable.</p> -
<p>I took yesterday off after three days on. Just found out I am helping my sister in law move tomorrow, so have taken today off the gym too.<br><br>
Hopefully it gives my quads sometime to recover. The split squats and weighted lunges we've done over the last week or two have targeted them like never before, and they are not coping well. It feels like they are right on the edge of being just simple muscle adjustment/recovery, but on the verge of being something more sinister if I push them any more. Also, my hands are a mess after doing all those pull ups in 37 degree heat. Pulls ups and bar exercises are hard on your hands anyway, but I guess the combination of tender hands, sweat and weight ended up me ripping off a square cm piece of skin off each hand.<br><br>
That said, disappointed not to be going today. It looked like a fun workout - something called 'Spartan Maker'.</p> -
<p>Apparently this week is something called a 'deload week'.</p>
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<p>Anyway, after 4 days off I'm feeling good and ready to get back into it.</p>
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<p><strong>Warmup</strong><br>
2 rounds<br>
400m run<br>
10 burpees<br>
5 dead hang pullups<br><br><strong>Mobility</strong><br>
Pigeon stretch<br>
10 good mornings w/PVC<br>
2 rounds of duck walks down the gym, lunge back<br><br><strong>Strength</strong><br>
Front Squat – warm up and then complete 1×5 @50%, 1×5 @55%, 1×3 @65%, 1×3 @70%, 1×3 @75%</p>
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<p><em><strong>65 to 95 pounds</strong></em><br><br><strong>WOD</strong><br>
“Diane’s Crewâ€<br>
21-15-9<br>
Deads (no more then 55% 1 RM)<br>
Box jumps (24/20″)<br>
250m row</p>
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<p><em><strong>8:53, 85 pounds, 20" </strong></em></p> -
<p>Unfortunately I've hurt my neck doing dumb bell shoulder presses. Must have been tensing/straining too hard. I'm icing it now and hoping it comes right ASAP</p>
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<p><strong>Strength</strong><br>
3x ME HSPU -or- 3x ME DB shoulder press (pick a weight you can do 14 to 18 reps)<br>
and<br>
3x ME push up<br>
3x ME dips<br>
Complete three max effort sets with no more then :45 rest in between<br><br>
For ever rep that you lost from your first set to your third set, complete a negative rep.<br><br><strong>WOD</strong><br>
“Earn Itâ€<br>
5RFT<br>
45 D.U.’s<br>
15 burpees<br>
5 clean and jerks (115/75#)</p>
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<p><em><strong>9:44, 65 pounds</strong></em></p> -
<p>Been off for six days while I waited for my neck to start feeling better. Still a bit restricted, especially in the morning. Absolutely shattered after this morning's workout.</p>
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<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Hip flexor, quad and hamstring mobility coach led<br><br><strong>Skill</strong><br>
20 minutes to find your 1RM back squat.<br><br>
Warm up to 50-60% then complete a 5x5x3x3x1</p>
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<p><em><strong>Got up to 115 pounds. Wouldn't call it a one rep max, but by the time I got there my legs were jelly. </strong></em></p>
<p><u><strong>WOD</strong></u><br>
“Rush Hourâ€<br>
5 rounds for time<br>
400m run<br>
25 wall balls (20/14#) <em><strong>14#</strong></em><br>
25 push ups <em><strong>Mostly from knees</strong></em></p>
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<p><em><strong>21:20 and totally destroyed</strong></em></p> -
<p><em><strong>Another tough workout today. My legs were jelly for the rest of yesterday and pretty sore today</strong></em></p>
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<p><strong>Warmup</strong><br>
3 rounds of….<br>
250m row<br>
10 KBS (35/26#)<br>
5 pullups<br><br><strong>Mobility</strong><br>
10 dislocates<br>
10 behind the neck press<br>
banded shoulder stretch<br>
elbow to ear w/band<br><br><strong>Strength</strong><br>
1RM your strict press (3x3x1x1x1) <em><strong>95 pounds</strong></em><br><br>
1 RM your push press (3x3x3x1x1) <em><strong>110 pounds</strong></em><br><br><strong>WOD</strong><br>
“Up Tempoâ€<br>
AFAP<br>
1-10 cleans (155/105#) <em> <strong>65 pounds</strong></em><br>
10-1 box jumps (24/20″) <em><strong>20"</strong></em></p>
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<p><em><strong>12:08... slowest in the class :)</strong></em></p>