My Steep CrossFit Learning Curve
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<p><strong>Warmup</strong><br>
3 rounds<br>
:20 jumping jacks<br>
:20 burpees<br>
:20 split squats<br>
Rest<br><br><strong>Mobility</strong><br>
Coach led mobility conga line…<br>
Bear Crawl<br>
Spiderman<br>
Inchworms<br>
Tin Soldiers<br>
Lunge x2 Broad Jump<br><br><strong>Strength</strong><br>
Accumulate…<br>
2:00 of L-sit<br>
2:00 of plank<br>
and 50 hollow rocks<br><br><strong>WOD</strong><br>
“Gasolinaâ€<br>
5 rounds for time<br>
10 T2B <em><strong>K2E</strong></em><br>
20 front rack lunges (75/55#) <em><strong>65#</strong></em><br>
2 muscle ups (bar or rings) <em><strong>(*3 Jumping C2B... 6, 9,12,15,18)</strong></em><br><br>
*increase muscle ups by one every round</p>
<p> </p>
<p><em><strong>16:15</strong></em><br><br><strong>Challenge</strong><br>
Last challenge of the week, 400m run/<em><strong>500m row - 2:10 </strong></em>/unbroken double underâ€
s</p>
<p> </p>
<p><em><strong>Weekend off and only 2 weeks left to go on the Paleo Challenge!</strong></em></p> -
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Joint mobility focussing on squat therapy – hips, quads, hammyâ€s<br><br><strong>Strength</strong><br>
Front squat – complete a 8×3 adding weight each time<br><em><strong>Just bar, then gradually up to 125# </strong></em><br><br><strong>WOD</strong><br>
“Stand up, stand outâ€<br>
AFAP<br>
30-20-10-5<br>
Wall balls (20/<strong>14#</strong>)<br>
Box jumps (24/<strong>20″</strong>)<br>
20 double underâ€s after each round</p>
<p><strong>11:05</strong><br><br><strong>Challenge</strong><br>
Lax ball smash</p> -
<p><em><strong>It's freezing over here! I think it was less than 2°C this morning. The 800m run to warm up and the 8 100m sprints were not fun. This was a tough WOD. Pretty relentless.</strong></em></p>
<p> </p>
<p><strong>Warmup</strong><br>
800m group run<br>
w/ an empty bar, complete 3 rounds<br>
5 clean grip SDHPâ€s<br>
10 presses<br>
15 back squats<br><br><strong>Mobility</strong><br>
10 dislocates<br>
10 good mornings<br>
10 OH squats w/5 second pause at bottom<br><br><strong>WOD</strong><br>
8 min EMOM<br>
5 cleans (155/115#)<br>
100m sprint</p>
<p> </p>
<p><em><strong>Did all 8 with 75#</strong></em><br><br>
*if you donâ€t get it done in a minute, take the next minute off and complete 10 burpees<br><br><strong>Strength</strong><br>
Strict press – 10×1 adding very little amounts of weight each time</p>
<p><em><strong>Failed at 95# a few times, but eventually got to 100#</strong></em></p>
<p><strong>Challenge</strong><br>
Tabata squat holds @ parallel</p>
<p><em><strong>Felt the burn!</strong></em></p> -
<p><strong>Warmup</strong><br>
2:00 on the rower<br>
3 rounds of…<br>
10 scap pushups<br>
10 scap pullups<br>
10 med ball cleans<br><br><strong>Mobility</strong><br>
Group stretch<br><br><strong>Strength</strong><br>
Work on your kipping pull-up.<br><br>
Find your 3 RM weighted pull-up, if you need a band find the smallest band and complete a 6×3, or complete a 6×3 of negatives.</p>
<p> </p>
<p><em><strong>Managed to do my first two kipping pullups in a row :)</strong></em><br><br><strong>WOD</strong><br>
“My pants were awesome by the way…â€<br>
10 min AMRAP<br>
5 wall climbs<em><strong> - did not go chest to wall</strong></em><br>
10 SDHP (95/<em><strong>65#</strong></em>)<br>
20 pistols (total/alternating) <em><strong>with band and pole</strong></em></p>
<p> </p>
<p><em><strong>3+15</strong></em><br><br><strong>Challenge</strong><br>
Sit up challenge – how many can you get in 2 minutes?</p>
<p><em><strong>62</strong></em></p> -
<p><strong>Warmup</strong><br>
400m run, 500m row, or <em><strong>3:00 on the jump rope</strong></em><br>
25 wall balls (20/14#)<br><br><strong>Mobility</strong><br>
Mobility Congo line<br><br><strong>Strength</strong><br>
400m run x4 – rest 1/2 the amount of time it took you to run but try to hit the same time each run</p>
<p><em><strong>First, 1:08. Last, 1:05. 3 Burpees</strong></em><br><br>
Every second between your best run and worst run = thatâ€s how many burpees you owe<br><br><strong>WOD</strong><br>
“Donkey Kong is a Very Good Gameâ€<br>
Partner WOD<br>
21-15-9-6-3<br>
Box jumps (24/<em><strong>20</strong></em>″)<br>
Dips <em><strong>(band)</strong></em><br>
*5 thrusters after every round (95/<em><strong>65#</strong></em>)</p>
<p> </p>
<p><em><strong>10:15</strong></em><br><br>
One partner must finish their round of box jumps and dips before partner 2 starts their round. The only time both partners can be working is when one is on their thrusters.<br><br><strong>Challenge</strong><br>
Foam roller</p> -
<p><strong>Warmup</strong><br>
2 rounds<br>
250m row<br>
5 pullups<br>
10 pushups<br>
15 air squats<br><br><strong>Mobility</strong><br>
Group mobility<br><br><strong>Strength</strong><br>
Back squats – 3.3.3 x4 :15/2:00<br><br>
Warmup and complete your first cluster at 75%. Then add a little weight only if you succeed.</p>
<p> </p>
<p><em><strong>Got up to 125#. Form suffering at the end.</strong></em><br><br><strong>WOD</strong><br>
“Late for Schoolâ€<br>
9 min AMRAP<br>
1 clean and jerk (185/115#) <em><strong>95#</strong></em><br>
1 muscle up (or <em><strong>3 C2B - with band</strong></em>)<br>
20 double underâ€s</p>
<p> </p>
<p><em><strong>7+ 1 C&J</strong></em></p> -
<p>Benchmark day!</p>
<p>On the 2nd of October, the start of the 6 week challenge, I did this same WOD.</p>
<p> </p>
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Banded shoulder mobility<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<br><br><strong>Strength</strong><br>
8 rounds- :20 work/:10 rest<br>
Superman<br>
Hollow rocks</p>
<p> </p>
<p><span style="font-size:18px;"><strong>2nd of October:</strong></span></p>
<p>Total Score: 78</p>
<p>Scaling: 14# wall ball and biggest available band for pull ups.</p>
<p> </p>
<p><span style="font-size:18px;"><strong>5th of November:</strong></span></p>
<p>Total Score: 93</p>
<p>20# wall ball</p>
<p>Scaling: Biggest available band for pull ups.</p> -
<p>shot bro!! that is a big improvement over quite a short period of time. You must be stoked.</p>
<p> </p>
<p>You'd expect increases in performance as you get fitter and as your form improves. Nothing like a few hundred ((thousand!) repeats of an exercise to get that muscle memory etc - it's certainly more than just being fit or strong. Once you are pushing the limits of your strength/endurance it will all come down to form and being efficient in applying that power.</p> -
<p>Thanks mate. Yeah, I'm keen for some of the movements and strength to come together so I can do a bit less scaling.</p>
<p> </p>
<p>End of the 6 week challenge on Friday. Looking forward to be able to eat what I want when I go out and have a beer or two.</p> -
<p><strong>Warmup</strong><br>
Introducing, or reintroducing the 9 fundamental movements.<br>
For the warmup, review and complete each one of the fundamentals 5 times each w/ a PVC, then again with an empty bar.<br>
Air squat – Front squat – OH squat<br>
Press – P. press – P. jerk<br>
Deadlift – SDHP – Med ball clean<br><br><strong>Mobility</strong><br>
2 rounds…<br>
10 dislocates<br>
10 behind the head presses<br><br><strong>Strength</strong><br>
Review, warmup and complete a deadlift 5×5</p>
<p><em><strong>Still working on technique so just got up to 95#</strong></em><br><br><strong>WOD</strong><br>
“Public Enemy #2″<br>
8 min AMRAP<br>
15 burpees<br>
12 dips <strong>(with band)</strong><br>
9 deadlifts w/ 60% of the last set of 5 completed in the strength (max 185/115#) <em><strong>95#</strong></em></p>
<p> </p>
<p><em><strong>3 rounds +5</strong></em></p>
<p>
Rest 2:00<br>
AFAP<br>
21-15-9<br>
Wall balls (<strong>20</strong>/14#)<br>
Box jumps (24/<strong>20</strong>″)</p>
<p> </p>
<p><em><strong>4:20</strong></em></p> -
<p><strong><em>Firstly, today's workout (it was an interesting one):</em></strong></p>
<p> </p>
<p><strong>Warmup and Mobility</strong><br>
Increase heart rate w/ either 400m run, 500m row, or 3:00 of jumping rope<br>
Length of the gym<br>
Bear crawls<br>
Tin soldiers<br>
Spidermen<br>
Inchworms<br>
Ground scrapers<br>
Duck walks<br>
Frog jumps<br><br><strong>Strength</strong><br>
OH strength day – start with 70% of your 1 RM press and complete the following superset by adding weight every time. Complete all of one, before moving on to the next.<br>
Press – 3×3 <em><strong>Up to 95#</strong></em><br>
Push press – 3×2 <em><strong>Up to 115#</strong></em><br>
Push jerk – 3×1 <em><strong>Up to 130#</strong></em></p>
<p><strong>Skill and Challenge</strong><br>
“Rowlingâ€<br>
The object of this game is to row as close to 100 meters as possible. The difference between your score and 100m is the # of reps you will be doing for that round. You will get on the rower and have 30 seconds to get as close to the 100m mark as possible, as soon as youâ€re done rowing you will complete the # of front squats (165/115#) <strong><em>(95#)</em></strong> equal to the difference between your score and 100. Your challenger will then go for their round. Keep score over the ten rounds and the person with the lowest score at the end wins. The loser must run 50m for every point difference between the winning score and the losing score.<br><br>
If you get an exact 100m your score is zero. If you row 100m on your last row, you get a free row in which you can use to replace a round with a higher score.</p>
<p> </p>
<p><em><strong>We were in teams of three and I got 110m on the first row, so I was always going to lose from there. We cut down the workout to 5 rounds because we ran out of time. Over the 5 rows I went a total of 19 over (the last 4 were obviously a lot more controlled
). Best of our team only got 8, so I ran 550m.</strong></em></p> -
<p><strong>----- UPDATE ------</strong></p>
<p> </p>
<p><strong>Today is last day of my 6 Week Paleo Diet Challenge! 6 weeks without alcohol, wheat and diary!</strong></p>
<p> </p>
<p>It's a partner challenge where the winners get win everyone's $20 buy in. You get a point for going to the gym or working out (long walk, run, sports, etc). Lose a point for having a non-paleo meal.</p>
<p> </p>
<p>I worked out 28 times over 6 weeks. Then you get a bonus 10 points if you don't cheat at all, another 10 if you keep a food diary, another 10 if you don't drink any alcohol. We find out the winners tonight, but I'm not too confident as my partner and I didn't work out as much as I assume other people did.</p>
<p> </p>
<p>ANYWAY, the important stuff... results. I lost 13cm from chest, bust, hips and waist. I've still got a ways to go, but I'm pretty happy with that.</p>
<p> </p>
<p>EDIT: This weekend will be a mess :). However, hopefully I'm back on the wagon Monday trying to abide by 80/20 rule diet-wise.</p> -
<p>Back on the wagon...</p>
<p> </p>
<p><strong>Warmup</strong><br>
Dynamic warmup</p>
<p> </p>
<p><strong>Mobility</strong><br>
Coach led joint mobility</p>
<p> </p>
<p><strong>Strength</strong><br>
Front squat – 3.3.3 x4 <em><strong>Finished at 115#</strong></em><br>
Start your first cluster at 70% and add weight each time</p>
<p> </p>
<p><strong>WOD</strong><br>
Keeping with the observance of our fallen heroes on this Veterans Day weekend, we will continue to show our respect and appreciation with a Hero WOD.</p>
<p><a data-ipb='nomediaparse' href='http://www.crossfitportsmouth.com/wp-content/uploads/2013/11/JARED-WOD.jpg'><img height="145" src="http://www.crossfitportsmouth.com/wp-content/uploads/2013/11/JARED-WOD.jpg" width="200" alt="JARED-WOD.jpg"></a></p>
<p>U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.</p>
<p>“Jared†is normally 4 rounds for time of totaling in an enormous amount of pull-ups and pushups, so we are going to do a 20 minute AMRAP of…<br>
200m run<br>
10 pullups<br>
20 pushups</p>
<p> </p>
<p> </p>
<p><em><strong>6 + a run (banded pull ups). Press ups were an absolute mess by the end of that.</strong></em></p> -
<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.â€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 todayâ€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>
Letâ€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? Letâ€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>
