My Steep CrossFit Learning Curve
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<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>
<p> </p>
<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. -
<p><strong>Warmup</strong><br>
400 run<br>
Then 3 rounds of 8 reps of…<br>
Med ball cleans (20/14#)<br>
KBS (light bell please!)<br>
Situps<br><br><strong>Mobility</strong><br>
Squat therapy through mobility, coaches choice<br><br><strong>Strength and Skill</strong><br>
The Clean & Split Jerk – review each movement<br><br>
12 minutes to work up to a heavy single clean and jerk. Use 80% of that weight for the WOD, make sure the movement is fast.<br><br><strong>WOD</strong><br>
10 min EMOM<br>
2 cleans and 1 jerk</p>
<p><em><strong>85#</strong></em><br><br><strong>Challenge</strong><br>
1 ME T2B – How many can you do before you have to come off the bar?</p>
<p><em><strong>5 - I could have done more but I misunderstood the instructions.</strong></em></p> -
<p><strong>Warmup</strong><br>
3 rounds w/ a PVC…<br>
10 deadlifts<br>
10 front squats<br>
10 presses<br><br><strong>Skill</strong><br>
The kettle bell swing<br><br><strong>WOD</strong><br>
“Paperboyâ€<br>
1 mile run<br>
5 rounds for time<br>
20 KBS (53/<strong>35</strong>#)<br>
30 double under’s<br>
1 mile run</p>
<p> </p>
<p><em><strong>I hate running. About 28:15 minutes</strong></em><br><br><strong>Challenge</strong><br>
500 to 1000m cool down row<br>
Foam roller recovery</p> -
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
10 squat therapies<br>
1:00 on each side in spiderman:<br>- try doing circles with your hip in the deepest position<br>
- twist to get belly button over foot<br>
- twist belly button away and push on your knee with your hand<br>
Roll to outside of foot and repeat, 1-3 for 1:00<br><br><strong>Strength</strong><br>
Front Squat<br>
1×10 @55% <em><strong>65#</strong></em><br>
1×8 @65% <em><strong>75#</strong></em><br>
1×4 @75% <em><strong>85#</strong></em><br>
10×3 @80% <em><strong>90#</strong></em><br><br><strong>WOD</strong><br>
“Shock Valueâ€<br>
3 rounds for time<br>
5 HSPU - <em><strong>35# DB presses</strong></em><br>
5 T2B <strong><em>Kipped K2E</em></strong><br>
10 box jumps (<strong><em>24</em></strong>/20″)<br>
10 T2B <em><strong>Kipped K2E</strong></em><br><br><em><strong>6:42</strong></em><br><br><strong>Challenge</strong><br>
400m farmers walk partner relay</p>
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<p><strong>Warmup</strong><br>
400m run<br>
Coach led warmup with a PVC and/or an empty bar<br>
Snatches<br>
Thrusters<br>
Deadlifts<br><br><strong>Strength</strong><br>
The rope climb – accumulate 2 rope climbs before you leave class. This can be done anytime after the warmup and before you walk out.</p>
<p> </p>
<p><em><strong>My fist rope climb. Did one, but to be honest I was a little short of getting to the top. Felt pretty uncomfortable up there actually. Not my favourite </strong></em><br><br><strong>WOD</strong><br>
“1 if by Landâ€<br>
AFAP<br>
30 snatches (115/85#)<em><strong> - 75#</strong></em><br>
30 situps<br>
30 thrusters (115/85#) <em><strong>- first 5 75# then dropped to 65#</strong></em><br>
30 pullups - <em><strong>band</strong></em><br>
30 deadlifts (115/85#) - <em><strong>first 10 65# then upped to 75#</strong></em><br>
30 pistols - <strong><em>band and pole</em></strong><br><br><em><strong>17:52</strong></em></p>