My Steep CrossFit Learning Curve
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<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> -
<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 underâ€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, thatâ€s right, everyone. Remember, donâ€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. Letâ€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>
