My Steep CrossFit Learning Curve
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<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> -
<p>Funny how a bit of weight actually helps form - especially for squat variations.</p>
<p> </p>
<p>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!</p>
<p> </p>
<p>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</p> -
<p>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.</p>
<p> </p>
<p>The one tomorrow looks like they are taking the piss!</p> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="394914" data-time="1380821178">
'> </a></p>
<div>
<p>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?</p>
</div>
</blockquote>
<p> </p>
<p>No. but my coach is threatening to do it form my final workout. Here's the video;</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='
<p> </p>
<p>Sigh, Miranda Oldroyd.</p> -
<p><strong>Warmup</strong><br>
1 round of Cindy, 1 round of Helen, and the 20′s round of Annie</p>
<p> </p>
<p><em><strong>This is way too much of a warm up considering the workout to follow :)</strong></em><br><br><strong>Mobility</strong><br>
10 dislocates<br>
10 good mornings<br>
5 OH squats to a duck walk length of gym<br>
5 OH lunges each side to frog jump back<br>
Both w/ PVC stabilized overhead<br><br><strong>Strength</strong><br>
Back squat<br>
4×5 @70%<br>
1×3 @75%<br>
2×2 @80%<br>
1 @90%</p>
<p> </p>
<p><em><strong>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.</strong></em><br><br><strong>WOD</strong><br>
“Come on man!â€<br>
10 HSPU<br>
15 dips<br>
20 C2B<br>
25 T2B<br>
30 KBS (53/35#)<br>
40 pistols<br>
30 KBS (53/35#)<br>
25 T2B<br>
20 C2B<br>
15 dips<br>
10 HSPU</p>
<p> </p>
<p><em><strong>Yes, that's right...</strong></em></p>
<p> </p>
<p><em><strong>14:39, which was quick (maybe quickest in the class) because everything was scaled:</strong></em></p>
<ul><li><em><strong>25# dumbbells instead of HSPU</strong></em></li>
<li><em><strong>Thick band for C2B</strong></em></li>
<li><em><strong>Knees instead of toes on T2B</strong></em></li>
<li><em><strong>35# Kettlebell</strong></em></li>
<li><em><strong>Band assisted dips</strong></em></li>
<li><em><strong>Assisted pistols</strong></em></li>
</ul><p><em><strong>So much respect for all the people who worked through that with the RX. Took them over 20 minutes.</strong></em></p>
<p> </p>
<p>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.</p> -
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="394967" data-time="1380840919"><p>
'> </a><br><br>
No. but my coach is threatening to do it form my final workout. Here's the video;<br><br><a data-ipb='nomediaparse' class="bbc_url" href='
Sigh, Miranda Oldroyd.</p></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! -
<p><strong>Warmup</strong><br>
With a running clock, :20 of work :10 of rest. 3 rounds<br>
Jumping jacks<br>
Air squats<br>
Burpees<br><br><strong>Mobility</strong><br>
Front squat mobility: work on your hips, quads and hamstrings but also spend some time on your wrists, shoulders and triceps.<br><br><strong>Strength</strong><br>
Clean complex – 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.</p>
<p> </p>
<p><em><strong>My cleans are still a mess. 85#</strong></em><br><br><strong>WOD</strong><br>
“Warm Welcomeâ€<br>
AFAP<br>
60-50-40-30-20-10<br>
Double under’s<br>
Sit-ups<br>
6-5-4-3-2-1<br>
Snatches (135/95#) <em><strong>19:17</strong></em>, <em><strong>65#. Form not too bad for a change, IMO </strong></em></p> -
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Squat therapy – hamstring stretch, couch stretch, 10 squat therapies<br><br><strong>Strength</strong><br>
Back Squat:<br>
1×10 @50% <em><strong>65#</strong></em><br>
1×8 @60% <strong><em>75#</em></strong><br>
1×6 @65% <em><strong>85#</strong></em><br>
3.3.3 x3 :10/2:00 @75% <em><strong>95#</strong></em><br><br><strong>WOD</strong><br>
“Happy as a Clamâ€<br>
3 RFT<br>
400m run<br>
10 burpees<br>
18 box jumps</p>
<p> </p>
<p><em><strong>11:55. 20" Box, Step ups for second two rounds. Tougher than it looks following the back squats.</strong></em></p> -
<p><strong>Warmup</strong><br>
2 rounds of “Helenâ€<br><br><strong>Mobility</strong><br>
Lax ball lat smash, spend 1:00 on each side<br><br><strong>Double WOD</strong><br>
“Borrowed Timeâ€<br>
21-15-9<br>
Wall balls (20/14#) <em><strong>14#</strong></em><br>
Pullups <em><strong>- with big band</strong></em><br>
Rest 2:00<br>
15-9-6<br>
Clean and jerks (115/85#) <em><strong>65#</strong></em><br>
Pistols (each leg) <em><strong>- with big band and pole</strong></em></p>
<p> </p>
<p><em><strong>16:45. Probably time to add a little weight to Clean and Jerks.</strong></em></p> -
<p><strong>Warmup</strong><br>
3:00 of double under work<br>
200m run<br>
3 rounds:<br>
10 pushups<br>
10 squats<br><br><strong>Mobility</strong><br>
Shoulder mobility on a band<br><br><strong>Strength</strong><br>
4 sets of the following shoulder complex –</p>
<p>2 strict presses/4 push presses</p>
<p><em><strong>65# / 75#</strong></em></p>
<p>
Warm up to 90% of your 1 RM strict press. Complete 2 presses, drop the weight and add 10% of your 1 RM press, then complete 4 push presses. Drop the weight.<br><br><strong>WOD</strong><br>
“Super Powersâ€<br>
AFAP<br>
10-9-8-7-6-5-4-3-2-1<br>
Deadlift (185/125#) <em><strong>95#</strong></em><br>
Dip <em><strong>(with band)</strong></em></p>
<p> </p>
<p><em><strong>8:55</strong></em><br><br><strong>Challenge</strong><br>
Tabata handstand holds</p> -
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Group mobility with PVC, (dislocates, BTH press, OH squats, and good mornings)<br><br><strong>Skill</strong><br>
The thruster<br><br><strong>WOD</strong><br>
“80 Shades of Greenâ€<br>
w/ a partner<br>
80 thrusters (<em><strong>45</strong></em>/33#)<br>
80 pushups<br>
80 K2E<br>
80 lunges<br>
80 KBS (<em><strong>53</strong></em>/35#)<br>
1000m row</p>
<p><em><strong>I was paired with a girl who is even newer than me, so we were well last, 20:40. On the bright side, my first RX!</strong></em><br><br><strong>Challenge</strong><br>
3 attempts at a max broad jump</p>
<p><em><strong>Was wrecked so just did one attempt - 82 inches.</strong></em></p>
<p> </p>
<p><em><strong>Five days in a row! Weekend off!</strong></em></p> -
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<p>Yeah, I felt pretty good, but after the fourth day I was probably ready for a rest. I think I might also need to up my weights a little. Mainly I just didn't want to go on the weekend :)</p>
<p> </p>
<p>Amazing how much quicker my recovery is now compared to when I first started.</p>
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<p>How many days do you aim for?</p> -
The HQ rule of thumb is 3 days on 1 off. I try to go 3/4 times a week depending on what I have on. I found when I did four in a row, or the weeks with more, that's when the niggles started. <br><br>
Now I don't do any more than two in a row, but that's because I'm old and busted.