My Steep CrossFit Learning Curve
-
<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> -
-
<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>
-
<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> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="398012" data-time="1382131051"><p>Right, probably why I've tweaked my shoulder a little, but I got pretty nervous up that high.<br>
<br>
Rope burn around bottom of the shin par for the course then?</p></blockquote>
<br>
Yeah, that started me on the long socks. Still end up with bleeding shins even with them though. <br><br>
Takes a while to build the strength up for those, for me anyway, I actually got a good stinger pushing myself on those. Was off for a week. <br><br>
I try not to think about falling, you doing 15 or 20ft climbs? -
<p>Well, it felt pretty high, but I assume it was 15 feet.</p>
<p> </p>
<p>You think strength comes naturally through doing Crossfit? Or specifically training on the rope is required?</p>
<p> </p>
<p>They made coming down look easy, but I couldn't get the knack of it.</p> -
<p>Crossfit seems to give people really mean power-weight. Add in the grip strength you will develop from the big lifts and you'll be a rope ninja in no time.</p>
<p> </p>
<p>If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="398505" data-time="1382314008">
<div>
<p>Crossfit seems to give people really mean power-weight. Add in the grip strength you will develop from the big lifts and you'll be a rope ninja in no time.</p>
<p> </p>
<p>If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!</p>
</div>
</blockquote>
<p> </p>
<p>Yeah, but it's really easy to fall off when you get tired. </p>
<p> </p>
<p>Milk, yeah Crossfit is enough. Plenty of exercises to get your grip strength up, and overall strength up. And add in technique and things get easier.</p>
<p> </p>
<p>It can be a good idea to work on technique and strength in a more traditional manner for the olympic lifts, I found that very useful. A lot of xFit gyms have a barbell club just for that area.</p> -
<p><strong>Warmup</strong><br>
30 squat clean and jerks w/ an unloaded bar<br><br><strong>Mobility</strong><br>
Coach led group joint mobility<br><br><strong>Strength</strong><br>
Back squat – warm up and complete a cluster of 3.3.3 x3 :10/2:00 @ 75% <em><strong>95#</strong></em><br><br><strong>WOD</strong><br>
“Made to loveâ€<br>
3 rounds for time<br>
5 power cleans (155/115#) <em><strong>75#</strong></em><br>
10 HSPU or <em><strong>15 push press</strong></em> (as close to body weight as possible) <em><strong>2*35#</strong></em><br>
15 box jumps (<em><strong>24</strong></em>/20″)<br>
20 double unders</p>
<p> </p>
<p><em><strong>11:28</strong></em><br><br><strong>Challenge</strong><br>
We will test these three milestones this week. One Monday, Wednesday and Friday. Pick one.<br>
400m run - <em><strong>1:28</strong></em><br>
500m row<br>
Unbroken D.U.’s</p>