My Steep CrossFit Learning Curve

Milk

Three weeks in now. Down to 184.6 lbs/ 83.7kg so have lost 6 lbs / 2.7 kgs.
 
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.
 
My CrossFit is having a 6 week Paleo challenge next month, and I've signed up for that.

Kirwan

Ignore the weight, you'll be gaining muscle remember. Keep track of things like your waist measurement.

Paekakboyz

<blockquote class="ipsBlockquote" data-author="Milk" data-cid="392845" data-time="1379964845">
<div>
Mobility
Hip flexor, quad and hamstring mobility coach led
</div>
</blockquote>
 
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!

Milk

We mainly do variations of this exercise (pigeon stretch)

Milk

Warmup 
Invisible Fran w/PVC only! No actual pullups!
<a data-ipb='nomediaparse' href='

'>Invictus taking on Invisible Fran</a>
PVC thrusters and PVC â€œpullupsâ€. The bar must be placed on the ground in between each movements and then picked back up.
 
Mobility 
10 squat therapies 
Couch stretch on each leg
 
Strength 
9 min EMOM â€“ 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, youâ€™re doing something wrong and we need to fix it.
Was beyong useless with these. Am useless on the hang and high hang snatch. Just too much going on at once.
 
WOD 
â€œ13 Coloniesâ€ 
3 rounds for time 
5 pistols (each leg) 
10 pullups 
30 D.U.â€™s 
5 wall climbs 
10 KBS (53/35#) 
30 D.U.â€™s 
Rest 1:00
 
Hard core...
About 16:35 I think

Kirwan

What's a high hang?

Milk

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.

Kirwan

Cool thanks, that will be pretty tough to generate the power through the hips. Have to have good technique to get that working.

Milk

Yep, you've got to be pretty aggressive. My issue is the coordination of getting into the squat position. It gets pretty messy.

Kirwan

<blockquote class="ipsBlockquote" data-author="Milk" data-cid="393419" data-time="1380220500">
<div>
Yep, you've got to be pretty aggressive. My issue is the coordination of getting into the squat position. It gets pretty messy.
</div>
</blockquote>
 
Does your gym do the snatch balance drill? That helped alot for the speed in getting to the bottom.
 
(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...)

Milk

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="393456" data-time="1380234736">
<div>
Does your gym do the snatch balance drill? That helped alot for the speed in getting to the bottom.
 
(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...)
</div>
</blockquote>
 
No, I haven't done that yet. Sounds good though - will give it a try.
 
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.

Kirwan

Yeah, we have doing that in the warmup lately. Tough to get super close to the wall.

Milk

Warmup 
Dynamic warm up with coach led joint mobility Strength 
s1. Bench Press â€“ 5Ã—5 Went up to 110# but couldn't get past a couple. 
s2. Complete 30 T2B WOD 
â€œBridge the Gapâ€ 
5-4-3-2-1 
Bear Complex 
Muscle Ups 
-OR- 
5-4-3-2-1 
Bear Complex 
15-12-9-6-3 
Pullups 
Dips
 
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.
 
14:44, 60# with band pull ups and band dips. Need to remember to try not using the band next time for the dips.

Milk

6 Week Challenge (in pairs) starts today - get a point for working out, lose a point for not eating paleo.
 
Warmup 
800m group run Mobility 
Joint mobility with special attention to hips, quads and hamstrings Strength 
Front Squat â€“ with your new 1 RM from last week, complete the following rep scheme. 
1Ã—8 @60% 
2Ã—8 @65% 
1Ã—5 @70% 
2Ã—2 @75% 
1 @80% - 90# WOD 
10 min AMRAP 
â€œTiger Knotsâ€ 
200m sprint 
15 power snatches (95/75#)
 
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# Challenge 
Unbroken, no rest, pushup challenge - 22

Milk

Today was a benchmark workout, coinciding with the start of the 6 week challenge. Pretty brutal. I'm knackered now.
 
Warmup 
Dynamic warmup Mobility 
Full coach led joint mobility w/ focus on core stretching Strength 
8 rounds- :20 work/:10 rest 
Superman 
Hollow rocks WOD 
â€œThe Park Benchâ€ 
Benchmark Workout #1 
5 min AMRAP 
600m run 
10 wall balls (20/14#) 
max pullups 
-no rest 
4 min AMRAP 
400m run 
10 wall balls (20/14#) 
max pushups 
-no rest 
3 min AMRAP 
200m run 
10 wall balls (20/14#) 
max situps
 
Total Score: 78
Scaling: 14# wall ball and biggest available band for pull ups.

Milk

Warmup 
â€œBring Sally Upâ€ 
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. - This was tough! Mobility 
Hip, quad and glute stretch as a group Strength 
Muscle up progression 
If you have your muscle up is perfect, then complete 30. If you donâ€™t have your muscle up, work on the progressions and complete 30 dips through out the skill work. WOD 
â€œBread and Butterâ€ 
21-15-9-6-3 
Deadlift (225/155#) 
Box Jumps w/ a step down (30/24â€³) 
Burpees
 
13:48, 95#, Step Ups 24"

Kirwan

Seen the weighted version of Sally online? Seriously fit people flopping on the ground like fish.

Milk

I haven't but can imagine it would be messy. Some people in my class used the 20kg bar. I think a little weight might have helped my form, but that workout was seriously hard. You ever done it?

Paekakboyz

Funny how a bit of weight actually helps form - especially for squat variations.
 
Saw that wall squat (bodyweight) that you and Kirwan were talking about. I do a variation except you keep your nose and palms against the wall as you sit back into the squat. Hands facing the wall and down by your waist. Will try it with arms up in the overhead squat stance... that'd be tough!
 
How is your fitness/form coming along? seeing the sort of progress you wanted? Hand on heart I can say I'm never jealous of the workouts you are posting!! I get sweaty just reading them ha ha

Milk

I still have a lot of work to do on my form, and I wouldn't say I'm at the point where I enjoy all the weights yet. However, I quite like the WODs that don't use a bar. Even though I get destroyed every time.
 
The one tomorrow looks like they are taking the piss!

The Silver Fern

My Steep CrossFit Learning Curve