My Steep CrossFit Learning Curve

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!

Kirwan

<blockquote class="ipsBlockquote" data-author="Milk" data-cid="394914" data-time="1380821178">
<div>
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?
</div>
</blockquote>
 
No. but my coach is threatening to do it form my final workout. Here's the video;
 
<a data-ipb='nomediaparse' href='

'>

</a>
 
Sigh, Miranda Oldroyd.

Milk

Wow, she is a machine.
 
I hope I never, ever have to do that with a weighted bar.

Milk

Warmup 
1 round of Cindy, 1 round of Helen, and the 20â€²s round of Annie
 
This is way too much of a warm up considering the workout to follow :) Mobility 
10 dislocates 
10 good mornings 
5 OH squats to a duck walk length of gym 
5 OH lunges each side to frog jump back 
Both w/ PVC stabilized overhead Strength 
Back squat 
4Ã—5 @70% 
1Ã—3 @75% 
2Ã—2 @80% 
1 @90%
 
Still only using 115# as a max weight, which is too low. However, I still have a LOT of work to do on my form. Among many other things, I need to try and keep my chest up because I'm moving onto my toes as I come up. WOD 
â€œCome on man!â€ 
10 HSPU 
15 dips 
20 C2B 
25 T2B 
30 KBS (53/35#) 
40 pistols 
30 KBS (53/35#) 
25 T2B 
20 C2B 
15 dips 
10 HSPU
 
Yes, that's right...
 
14:39, which was quick (maybe quickest in the class) because everything was scaled:
<ul><li>25# dumbbells instead of HSPU</li>
<li>Thick band for C2B</li>
<li>Knees instead of toes on T2B</li>
<li>35# Kettlebell</li>
<li>Band assisted dips</li>
<li>Assisted pistols</li>
</ul>So much respect for all the people who worked through that with the RX. Took them over 20 minutes.
 
First test of my 6 week challenge - off for the weekend to the White Mountains in New Hampshire to see the foliage. Better stock up on jerky etc.

El Toro supremo

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="394967" data-time="1380840919">
No. but my coach is threatening to do it form my final workout. Here's the video; <a data-ipb='nomediaparse' class="bbc_url" href='

'>

</a> 
Sigh, Miranda Oldroyd.</blockquote>
I cant get this bloody video and song out of my head!!!!! Been haunting me for 5 days now. Even caught my wife humming the damn jingle!

Milk

Haha, yeah took me a couple of days too :)

Milk

Warmup 
With a running clock, :20 of work :10 of rest. 3 rounds 
Jumping jacks 
Air squats 
Burpees Mobility 
Front squat mobility: work on your hips, quads and hamstrings but also spend some time on your wrists, shoulders and triceps. Strength 
Clean complex â€“ building up in weight, complete a clean and then 3 front squats. Complete 2 at the lighter weights but work up to find a 1 RM of the full complex.
 
My cleans are still a mess. 85# WOD 
â€œWarm Welcomeâ€ 
AFAP 
60-50-40-30-20-10 
Double underâ€™s 
Sit-ups 
6-5-4-3-2-1 
Snatches (135/95#) 19:17, 65#. Form not too bad for a change, IMO

Milk

Warmup 
Dynamic warmup Mobility 
Squat therapy â€“ hamstring stretch, couch stretch, 10 squat therapies Strength 
Back Squat: 
1Ã—10 @50% 65# 
1Ã—8 @60% 75# 
1Ã—6 @65% 85# 
3.3.3 x3 :10/2:00 @75% 95# WOD 
â€œHappy as a Clamâ€ 
3 RFT 
400m run 
10 burpees 
18 box jumps
 
11:55. 20" Box, Step ups for second two rounds. Tougher than it looks following the back squats.

The Silver Fern

My Steep CrossFit Learning Curve