My Steep CrossFit Learning Curve
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<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p><em><strong>12:08... slowest in the class :)</strong></em></p> -
<p>Three weeks in now. Down to <span>184.6 lbs/ 83.7kg so have lost 6 lbs</span> / 2.7 kgs.</p>
<p> </p>
<p>I guess that's ok. However, I've barely touched carbs during that whole time so how hoping for more aggressive weight loss. That said, If I can keep up that rate for another few weeks I'll be very happy.</p>
<p> </p>
<p>My CrossFit is having a 6 week Paleo challenge next month, and I've signed up for that.</p> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="392845" data-time="1379964845">
<div>
<p><strong>Mobility</strong></p>
<p>Hip flexor, quad and hamstring mobility coach led</p>
</div>
</blockquote>
<p> </p>
<p>Hey Milk, could you tell us a bit more about the work you did on hip flexor mobility? Keen to hear what sort of stretches etc your coach has you doing. Hip flexibility is my focus at the moment - funny how the focus shifts as you get more flexible in other areas! there is always something to work on!</p> -
<p><strong>Warmup</strong><br>
'>Invictus taking on Invisible Fran</a></p>
Invisible Fran w/PVC only! No actual pullups!</p>
<p><a data-ipb='nomediaparse' href='
<p>PVC thrusters and PVC “pullupsâ€. The bar must be placed on the ground in between each movements and then picked back up.</p>
<p> </p>
<p><strong>Mobility</strong><br>
10 squat therapies<br>
Couch stretch on each leg</p>
<p> </p>
<p><strong>Strength</strong><br>
9 min EMOM – 3 position snatch: from the floor, hang, and high hang. The snatch from the floor can be a power snatch, but from the hang and high hang should both be squat snatches. Do not go too heavy, if you fail at a weight more then once, you’re doing something wrong and we need to fix it.</p>
<p><em><strong>Was beyong useless with these. Am useless on the hang and high hang snatch. Just too much going on at once.</strong></em></p>
<p> </p>
<p><strong>WOD</strong><br>
“13 Coloniesâ€<br>
3 rounds for time<br>
5 pistols (each leg)<br>
10 pullups<br>
30 D.U.’s<br>
5 wall climbs<br>
10 KBS (53/35#)<br>
30 D.U.’s<br>
Rest 1:00</p>
<p> </p>
<p><em><strong>Hard core...</strong></em></p>
<p><em><strong>About 16:35 I think</strong></em></p> -
<p>The high hang snatch seems to be the same as the hang snatch, except you don't start with the bar as low down, so you don't have as much time to generate momentum. The key seems to be an explosive start and then aggressively get under the bar.</p>
</p>
<p> </p>
<p> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="393419" data-time="1380220500">
<div>
<p>Yep, you've got to be pretty aggressive. My issue is the coordination of getting into the squat position. It gets pretty messy.</p>
</div>
</blockquote>
<p> </p>
<p>Does your gym do the snatch balance drill? That helped alot for the speed in getting to the bottom.</p>
<p> </p>
<p>(Start standing with a PVC pipe/bar on your shoulders behind the head, then drop as fast you you can in the bottom of an overhead squat position. I hate it, it's hard...)</p> -
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="393456" data-time="1380234736">
<div>
<p>Does your gym do the snatch balance drill? That helped alot for the speed in getting to the bottom.</p>
<p> </p>
<p>(Start standing with a PVC pipe/bar on your shoulders behind the head, then drop as fast you you can in the bottom of an overhead squat position. I hate it, it's hard...)</p>
</div>
</blockquote>
<p> </p>
<p>No, I haven't done that yet. Sounds good though - will give it a try.</p>
<p> </p>
<p>We did do this weird one the other day where you stand facing as close to a wall as you can (maybe toes a few inches away), with your hands above your head, palms on the wall - then go into a squat. Supposed to improve your posture during the squat.</p> -
<p><strong>Warmup</strong><br>
Dynamic warm up with coach led joint mobility<br><br><strong>Strength</strong><br>
s1. Bench Press – 5×5<em><strong> Went up to 110# but couldn't get past a couple. </strong></em><br>
s2. Complete 30 T2B<br><br><strong>WOD</strong><br>
“Bridge the Gapâ€<br>
5-4-3-2-1<br>
Bear Complex<br>
Muscle Ups<br>
-OR-<br>
5-4-3-2-1<br>
Bear Complex<br>
15-12-9-6-3<br>
Pullups<br>
Dips</p>
<p> </p>
<p>One rep of the bear complex is a power clean, front squat, push press to behind the neck, back squat, and a locked out push press.</p>
<p> </p>
<p><strong>14:44, 60# with band pull ups and band dips. Need to remember to try not using the band next time for the dips.</strong></p> -
<p><em><strong>6 Week Challenge (in pairs) starts today - get a point for working out, lose a point for not eating paleo.</strong></em></p>
<p> </p>
<p><strong>Warmup</strong><br>
800m group run<br><br><strong>Mobility</strong><br>
Joint mobility with special attention to hips, quads and hamstrings<br><br><strong>Strength</strong><br>
Front Squat – with your new 1 RM from last week, complete the following rep scheme.<br>
1×8 @60%<br>
2×8 @65%<br>
1×5 @70%<br>
2×2 @75%<br>
1 @80% - <em><strong>90#</strong></em><br><br><strong>WOD</strong><br>
10 min AMRAP<br>
“Tiger Knotsâ€<br>
200m sprint<br>
15 power snatches (95/75#)</p>
<p> </p>
<p><em><strong>I was painfully slow on this. 15 was just way too many and took too long. I focused heavily on form throughout. 2 rounds + 6 (3 runs + extra 6 power snatches) 65#</strong></em><br><br><strong>Challenge</strong><br>
Unbroken, no rest, pushup challenge - <em><strong>22</strong></em></p> -
<p><em><strong>Today was a benchmark workout, coinciding with the start of the 6 week challenge. Pretty brutal. I'm knackered now.</strong></em></p>
<p> </p>
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Full coach led joint mobility w/ focus on core stretching<br><br><strong>Strength</strong><br>
8 rounds- :20 work/:10 rest<br>
Superman<br>
Hollow rocks<br><br><strong>WOD</strong><br>
“The Park Benchâ€<br>
Benchmark Workout #1<br>
5 min AMRAP<br>
600m run<br>
10 wall balls (20/14#)<br>
max pullups<br>
-no rest<br>
4 min AMRAP<br>
400m run<br>
10 wall balls (20/14#)<br>
max pushups<br>
-no rest<br>
3 min AMRAP<br>
200m run<br>
10 wall balls (20/14#)<br>
max situps</p>
<p> </p>
<p><em><strong>Total Score: 78</strong></em></p>
<p><em><strong>Scaling: 14# wall ball and biggest available band for pull ups. </strong></em></p> -
<p><strong>Warmup</strong><br>
“Bring Sally Upâ€<br>
With a PVC, empty bar, or a very, very light weight follow the instructions of the song. You can move until told so, when they say down you go to the bottom of your squat, when they say up, you stand all the way up. - <em><strong>This was tough!</strong></em><br><br><strong>Mobility</strong><br>
Hip, quad and glute stretch as a group<br><br><strong>Strength</strong><br>
Muscle up progression<br>
If you have your muscle up is perfect, then complete 30. If you don’t have your muscle up, work on the progressions and complete 30 dips through out the skill work.<br><br><strong>WOD</strong><br>
“Bread and Butterâ€<br>
21-15-9-6-3<br>
Deadlift (225/155#)<br>
Box Jumps w/ a step down (30/24″)<br>
Burpees</p>
<p> </p>
<p><em><strong>13:48, 95#, Step Ups 24"</strong></em></p>