My Steep CrossFit Learning Curve
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<p><strong>Warmup</strong><br>
3:00 jump rope<br>
Then 3 rounds of…<br>
5 pullups<br>
6 med ball cleans<br>
7 pushups<br>
8 wall balls<br>
9 hollow rocks<br><br><strong>Mobility</strong><br>
Lax ball shoulder smash<br><br><strong>Skill</strong><br>
Muscle up progression<br><br>
If you have your muscle up, work on you free standing handstand<br><br><strong>WOD</strong><br>
“Blame it on the sandwichâ€<br>
3 rounds for time<br>
3 muscle ups<em><strong> (instead did 9 burpee pull ups)</strong></em><br>
20 KBS (53/<strong>35#</strong>)<br>
400m run<br>
80 D.U.’s</p>
<p> </p>
<p><em><strong>19:15... but I stuffed up and did an extra set of kettlebell swings and maybe even burpee pull ups. Made a meal of that one.</strong></em></p> -
<p><strong>Warmup</strong><br>
The Burgener warmup modified w/ junkyard dog<br><br>
After finishing the dropping under the bar portion of the Burgener w/u, stay at the bottom and complete a OH duck walk forward 10ft. and backwards 10ft. Then do 5 behind the head presses (also called “Sotts Pressesâ€).<br><br>
At the end of the group warm up, repeat the entire sequence w/ an empty bar.<br><br>
Skill and Strength<br>
The snatch.<br><br>
10-15 minutes to find a new 1 RM snatch</p>
<p> </p>
<p><em><strong>Just got to 85#, technique still a mess</strong></em><br><br><strong>WOD</strong><br>
“The force is strong in this oneâ€<br>
10 minute AMRAP<br>
Ascending Ladder:<br>
25 OH walking lunges (45/25#)<br>
3 HSPU<br>
25 OH walking lunges<br>
4 HSPU<br>
25 OH walking lunges<br>
5 HSPU<br>
You get the idea…</p>
<p> </p>
<p><em><strong>Completed 5 rounds using a 25# plate for the lunges and 2 * 30# dumbells instead of the HSPU, doubling the required reps.</strong></em></p>
<p><em><strong>Tough workout!</strong></em><br><br>
Challenge<br><strong>Dodgeball!!!</strong></p> -
<p><strong>Warmup</strong><br>
Dynamic warmup w/ coach led joint mobility<br><br><strong>Strength</strong><br>
Bench press 5×5 at 70% and up. Add weight and get to 85% by your third set</p>
<p> </p>
<p><em><strong>Fair bit of work to do on this considering it;s the exercise I probably have the most experience with over the years. Apparently I need to get the bar further down my body as it's too high on my chest at the moment. Ok at 115#, failing at 125#</strong></em><br><br><strong>WOD</strong><br>
“Even Stevenâ€<br>
With a partner complete 21-15-9<br>
Partner deadlift: yes, both of you on the bar at the same time (Rx is combined bodyweight between partners) <em><strong>220#</strong></em><br>
Situp ups (each): one partner rests<br>
Burpees (each): one partner rests<br>
*At the end of each round, each partner must complete a 250m row. While one partner is rowing, the other partner must hold the plank position. Switch.</p>
<p> </p>
<p><em><strong>17:53. Tough work out, but kind of fun I guess :)</strong></em></p> -
<p><em><strong>FRAN!!</strong></em></p>
<p> </p>
<p><em><strong>My first go at this, but I'm still on band pull ups, so really need to move past that. Anyway, yep pretty tough. Could barely move my forearms and hands for 15 minutes after.</strong></em></p>
<p> </p>
<p><strong>Warmup</strong><br>
We are going to focus heavily on the warmup for today’s WOD for obvious reasons<br>
400m run<br>
Dynamic warmup as a group<br>
400m run<br><br><strong>Mobility</strong><br>
Group stretch then joint mobility w/ a PVC<br>
Banded shoulder mobility<br><br><strong>Skill</strong><br>
Let’s talk about the mental game of CrossFit, discuss the workout, and how to PR.<br><br><strong>WOD</strong><br>
Guess who?!<br>
“Franâ€<br>
21-15-9<br>
Thrusters (96/<em><strong>65#</strong></em>)<br>
Pullups <em><strong>(thick band)</strong></em></p>
<p><em><strong>6:24</strong></em></p> -
<p><strong>Warmup</strong><br>
baby “Helenâ€<br>
4 rounds<br>
200m run<br>
10 KBS<br>
5 pullups<br><br><strong>Mobility</strong><br>
Clean grip Burgener warmup<br><br><strong>Strength</strong><br>
Clusters for cleans? Let’s give it a try…<br><br>
Power Clean 2.2.2 x3 :20/2:00<br><br>
Remember, warm up to 70-75% of your 1 RM and add weight after each cluster only if your form is perfect.</p>
<p> </p>
<p><em><strong>Got up to 105#</strong></em><br><br><strong>WOD</strong><br>
“Alternate Endingâ€<br>
20 calorie row<br>
30 wall balls (20/<em><strong>14#</strong></em>)<br>
20 T2B <em><strong>(K2E)</strong></em><br>
30 box jumps (24/<em><strong>20″</strong></em>)<br>
20 SDHP w/KB (70/<em><strong>53#</strong></em>)<br>
30 burpees <em><strong>(so many!)</strong></em><br>
20 shoulder to overhead (135/95#) <em><strong>65#</strong></em><br>
30 ring dips <em><strong>(with band)</strong></em></p>
<p> </p>
<p><em><strong>12:29</strong></em><br>
</p>
<p><em><strong>That was a lot of exercises!</strong></em></p>
<p><em><strong>Scaled to the women's RX, which was about right except I could have upped the wall ball. For once I was pretty grateful I can't do dips and have to use band - that absolutely killed everyone. I went from being one of the last, to beating most people by a few minutes! I felt bad and tried to do a couple full dips at the end and had no luck :)</strong></em></p>
<p> </p>
<p><em><strong>Also, a lady at the gym smashed herself in the chin with the bar and started bleeding</strong></em>.</p> -
<p>Ring dips are farkers!</p>
<p> </p>
<p>In my limited experience If I don't keep my arms angled in, kinda pinned against the body, it all goes to poo! </p> -
<p><strong>Warmup</strong><br>
400m group run<br>
Dynamic warmup<br>
400m group run<br><br><strong>Mobility</strong><br>
Foam roller session. Everyone!<br><br><strong>Strength</strong><br>
Rowing intervals – w/ a partner row 2000m, switching every 250m<br><br><strong>WOD</strong><br>
“Bermuda Triangleâ€<br>
3 rounds<br>
40 double under’s<br>
30 situps<br>
20 pushups</p>
<p> </p>
<p><em><strong>9:12 <span style="color:#ff0000;"><span style="font-size:48px;">RX</span></span></strong></em><span style="color:#ff0000;"><span style="font-size:48px;"> </span></span>:)<br><br><strong>Challenge</strong><br>
Assembly line challenge.<br><br>
Everyone in a line sitting side by side, in the V position. Pass a med ball from on end to the other. How many times can you do it as a class?</p>
<p> </p>
<p><em><strong>We got to 21, and it was my fault we stopped! Gutted!</strong></em></p>
<p><em><strong>The guy next to me saw me struggling and pushed my back to help me up, but it all it did was wreck my balance and I went forward and touched the ground. Stink!</strong></em></p> -
<p><strong>Warmup</strong><br>
3 rounds<br>
50 rope swings<br>
20 walking lunges<br>
10 pushups<br><br><strong>Mobility</strong><br>
10 dislocates<br>
10 good mornings<br>
10 snatch pulls<br><br><strong>Strength</strong><br>
Complete 5 of the following complexes with as much weight as you can…<br><br>
1 snatch + 2 OH squats</p>
<p> </p>
<p><em><strong>My OH squats were rough as guts! Just couldn't get down there. Got a few pointers from the coach about moving my hips back before bending the knees and it slowly got better. It's a technique issue for sure, but unfortunately it's also a flexibility issue I think. Very poor flexibility in my hips and hamstrings. Needless to say, very little weight on this one.</strong></em><br><br><strong>WOD</strong><br>
“No plate left behindâ€<br>
40 burpees to plate (<strong>45</strong>/25#)<br>
40 KBS (<strong>53</strong>/35#)<br>
40 box jumps (<strong>24</strong>/20″)<br>
40 power snatches (<strong>75</strong>/55#)<br>
400m partner run w/ the plate OH<br>
20 burpees to plate (<strong>45</strong>/25#)<br>
20 KBS (<strong>53</strong>/35#)<br>
20 box jumps (<strong>24</strong>/20″)<br>
20 power snatches (<strong>75</strong>/55#)<br>
200m partner run w/ the plate OH<br><br>
With a partner. You must finish each exercise before moving on, but those are the totals between the two.</p>
<p> </p>
<p><em><strong>19:24</strong></em></p>
<p><em><strong>Was in a group of three for this due to uneven numbers. I was going for RX on this one, so box jumps and KBS were pretty tough, but when we went on the run my team gave me a 25# instead of a 45#, and I was in no mood to argue at that point! Having a team of three makes that last exercise difficult because you have 2 plates to deal with.</strong></em></p>
<p> </p>
<p><em><strong>Anyway, good workout - was totally shattered!</strong></em><br>
</p> -
<p>Don't beat yourself up about those OH squats mate. They are complex and not easy at all. I know what you mean about not being able to drop as deep into the squat - amazing how unnatural the squat feels as soon as you have weight overhead. Just totally messes up your balance. I can only just manage the bar now, let along adding any actual weight!</p>
<p> </p>
<p>But when you get a sweet rep they feel awesome!! Just a bit few and far between for me at the moment ha ha </p> -
<p><strong>Warmup</strong><br>
500m row<br>
2 rounds:<br>
10 air squats to a med ball<br>
10 med ball cleans<br>
10 wall balls<br><br><strong>Mobility</strong><br>
2 rounds:<br>
10 dislocates<br>
10 presses<br>
Banded shoulder mobility<br><br><strong>Skill</strong><br>
The muscle up. Reintroduction to the jumping muscle up progression.<br><br><strong>WOD</strong><br>
“Nasty Girlsâ€<br>
3 Rounds:<br>
50 Air Squats<br>
7 Muscle-ups<br>
10 Hang Power Cleans (135#/95#) <em><strong>75#</strong></em><br><br>
Today we are going to scale the muscle-ups with jumping muscle-ups, that’s right, everyone. Remember, don’t jump directly into a position in which your arms are fully locked out. Jump into that dip position and then press out. These can be done on the rings or bar.</p>
<p> </p>
<p><em><strong>12:40 with jumping muscle ups on the bar.</strong></em></p> -
<p><strong>Warmup</strong><br>
:20 of work each/ 3 rounds<br>
Jumping jacks<br>
Grasshoppers<br>
Burpees<br>
Rest<br><br><strong>Mobility</strong><br>
10 dislocates<br>
3 rounds: (1 w/ a PVC 2 w/ an empty bar)<br>
10 good mornings<br>
10 back squats<br>
10 deadlifts<br><br><strong>Strength</strong><br>
The deadlift – complete 5 working sets. Your last set of 5 should be no higher then 60% of your 1RM. Remember, this is a deload week and we benefit from this active recovery. Let’s use this as an opportunity to get better and improve our form.</p>
<p><em><strong>Up to about 135#</strong></em><br><br><strong>WOD</strong><br>
“Paradise Cityâ€<br>
7 rounds:<br>
1:30 work/ :30 rest<br>
10 wall balls (<strong>20</strong>/14#)<br>
10 box jumps (30/<strong>24</strong>″)<br>
AMRAP pushups</p>
<p> </p>
<p><em><strong>105 push ups</strong></em><br><br><strong>Challenge</strong><br>
Group plank hold for time</p>
<p><em><strong>2:15 for me. The best got just over 6 minutes</strong></em></p> -
<p><strong>Warmup</strong><br>
1000m row<br>
Three rounds of “Cindyâ€<br><br><strong>Mobility</strong><br>
Each move for the length of the gym…<br>
Spidermen<br>
Tin soldiers<br><br>
OH squat mobility – grab a PVC and complete 2 rounds of…<br>
10 dislocates<br>
10 steps (5 forward/5 backwards) duck walk<br><br><strong>Strength</strong><br>
OH Squats – 6×3 @ 33X1<br><br><strong>WOD</strong><br>
“The Century Clubâ€<br>
w/ a partner, complete the following reps<br>
100 KBS (53/35#) <em><strong>44</strong></em><br>
100 K2E<br>
100 walking lunges<br>
100 burpees</p>
<p> </p>
<p><em><strong>Ended up in a group of three with two older guys. After the walking lunges I looked around to see where he was starting his burpees. He was lying on the ground in the foetal position!</strong></em></p>
<p> </p>
<p><em><strong>19:59</strong></em></p>
