My Steep CrossFit Learning Curve
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<p><strong>WOD – Wednesday 9/11</strong><br><br>
Warmup<br>
400m run<br>
2 rounds<br>
10 KBS<br>
10 slam balls<br>
10 split squats<br>
10 OH squats w/PVC<br><br>
Mobility<br>
10 dislocates<br>
10 good mornings<br><br>
Skill<br>
The bar muscle up.<br><br>
WOD<br>
“Bar Therapyâ€<br>
9 AMRAP<br>
4 bar muscle ups (8 C2B/ 16 pullups)<br>
8 T2B<br>
16 OH lunges w/ BB (65/45#)<br><br><em><strong>Three rounds + 4 pull ups. Drastic scale downs - band pull ups, knees to chest and could only do right leg OH lunge because I'm favouring my left thigh. 10* right with 45 pound bar.</strong></em><br><br>
Challenge<br>
Double Under Challange – How many D.U.â€
s can you get in 2:00?</p>
<p> </p>
<p><em><strong>70</strong></em></p>
<p> </p>
<p>Hands are tore up like a mofo after those bar exercises. Will probably take a day off tomorrow.</p> -
<p>Here's a good video on them, listening to Spealler sorted mine out;</p>
'></a></p>
<p> </p>
<p><a data-ipb='nomediaparse' href='
<p> </p>
<p>My mental trigger was to jump a bit higher, once I got that I stopped lifting my legs and they got much, much easier.</p> -
<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="390165" data-time="1378943752">
'></a></p>
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<p>Here's a good video on them, listening to Spealler sorted mine out;</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='
<p> </p>
<p>My mental trigger was to jump a bit higher, once I got that I stopped lifting my legs and they got much, much easier.</p>
</div>
</blockquote>
<p> </p>
<p>Thanks. That was helpful. So apparently what I do is called 'piking'. Hopefully the fact that I've already made the mental adjustment to be able to flick the wrist twice, but jump once, that will give me a good base to start re-learning the rest of it. Fingers crossed. 180 - 200 seems unfathomable.</p> -
<p>I took yesterday off after three days on. Just found out I am helping my sister in law move tomorrow, so have taken today off the gym too.<br><br>
Hopefully it gives my quads sometime to recover. The split squats and weighted lunges we've done over the last week or two have targeted them like never before, and they are not coping well. It feels like they are right on the edge of being just simple muscle adjustment/recovery, but on the verge of being something more sinister if I push them any more. Also, my hands are a mess after doing all those pull ups in 37 degree heat. Pulls ups and bar exercises are hard on your hands anyway, but I guess the combination of tender hands, sweat and weight ended up me ripping off a square cm piece of skin off each hand.<br><br>
That said, disappointed not to be going today. It looked like a fun workout - something called 'Spartan Maker'.</p> -
<p>Apparently this week is something called a 'deload week'.</p>
<p> </p>
<p>Anyway, after 4 days off I'm feeling good and ready to get back into it.</p>
<p> </p>
<p><strong>Warmup</strong><br>
2 rounds<br>
400m run<br>
10 burpees<br>
5 dead hang pullups<br><br><strong>Mobility</strong><br>
Pigeon stretch<br>
10 good mornings w/PVC<br>
2 rounds of duck walks down the gym, lunge back<br><br><strong>Strength</strong><br>
Front Squat – warm up and then complete 1×5 @50%, 1×5 @55%, 1×3 @65%, 1×3 @70%, 1×3 @75%</p>
<p> </p>
<p><em><strong>65 to 95 pounds</strong></em><br><br><strong>WOD</strong><br>
“Dianeâ€s Crewâ€<br>
21-15-9<br>
Deads (no more then 55% 1 RM)<br>
Box jumps (24/20″)<br>
250m row</p>
<p> </p>
<p><em><strong>8:53, 85 pounds, 20" </strong></em></p> -
<p>Unfortunately I've hurt my neck doing dumb bell shoulder presses. Must have been tensing/straining too hard. I'm icing it now and hoping it comes right ASAP</p>
<p> </p>
<p><strong>Strength</strong><br>
3x ME HSPU -or- 3x ME DB shoulder press (pick a weight you can do 14 to 18 reps)<br>
and<br>
3x ME push up<br>
3x ME dips<br>
Complete three max effort sets with no more then :45 rest in between<br><br>
For ever rep that you lost from your first set to your third set, complete a negative rep.<br><br><strong>WOD</strong><br>
“Earn Itâ€<br>
5RFT<br>
45 D.U.â€s<br>
15 burpees<br>
5 clean and jerks (115/75#)</p>
<p> </p>
<p><em><strong>9:44, 65 pounds</strong></em></p> -
<p>Been off for six days while I waited for my neck to start feeling better. Still a bit restricted, especially in the morning. Absolutely shattered after this morning's workout.</p>
<p> </p>
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Hip flexor, quad and hamstring mobility coach led<br><br><strong>Skill</strong><br>
20 minutes to find your 1RM back squat.<br><br>
Warm up to 50-60% then complete a 5x5x3x3x1</p>
<p> </p>
<p><em><strong>Got up to 115 pounds. Wouldn't call it a one rep max, but by the time I got there my legs were jelly. </strong></em></p>
<p><u><strong>WOD</strong></u><br>
“Rush Hourâ€<br>
5 rounds for time<br>
400m run<br>
25 wall balls (20/14#) <em><strong>14#</strong></em><br>
25 push ups <em><strong>Mostly from knees</strong></em></p>
<p> </p>
<p><em><strong>21:20 and totally destroyed</strong></em></p> -
<p><em><strong>Another tough workout today. My legs were jelly for the rest of yesterday and pretty sore today</strong></em></p>
<p> </p>
<p><strong>Warmup</strong><br>
3 rounds of….<br>
250m row<br>
10 KBS (35/26#)<br>
5 pullups<br><br><strong>Mobility</strong><br>
10 dislocates<br>
10 behind the neck press<br>
banded shoulder stretch<br>
elbow to ear w/band<br><br><strong>Strength</strong><br>
1RM your strict press (3x3x1x1x1) <em><strong>95 pounds</strong></em><br><br>
1 RM your push press (3x3x3x1x1) <em><strong>110 pounds</strong></em><br><br><strong>WOD</strong><br>
“Up Tempoâ€<br>
AFAP<br>
1-10 cleans (155/105#) <em> <strong>65 pounds</strong></em><br>
10-1 box jumps (24/20″) <em><strong>20"</strong></em></p>
<p> </p>
<p><em><strong>12:08... slowest in the class :)</strong></em></p> -
<p>Three weeks in now. Down to <span>184.6 lbs/ 83.7kg so have lost 6 lbs</span> / 2.7 kgs.</p>
<p> </p>
<p>I guess that's ok. However, I've barely touched carbs during that whole time so how hoping for more aggressive weight loss. That said, If I can keep up that rate for another few weeks I'll be very happy.</p>
<p> </p>
<p>My CrossFit is having a 6 week Paleo challenge next month, and I've signed up for that.</p> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="392845" data-time="1379964845">
<div>
<p><strong>Mobility</strong></p>
<p>Hip flexor, quad and hamstring mobility coach led</p>
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</blockquote>
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<p>Hey Milk, could you tell us a bit more about the work you did on hip flexor mobility? Keen to hear what sort of stretches etc your coach has you doing. Hip flexibility is my focus at the moment - funny how the focus shifts as you get more flexible in other areas! there is always something to work on!</p>
Will help your grip strength too.</p>
