My Steep CrossFit Learning Curve

Milk

Today was a benchmark workout, coinciding with the start of the 6 week challenge. Pretty brutal. I'm knackered now.
 
Warmup 
Dynamic warmup Mobility 
Full coach led joint mobility w/ focus on core stretching Strength 
8 rounds- :20 work/:10 rest 
Superman 
Hollow rocks WOD 
â€œThe Park Benchâ€ 
Benchmark Workout #1 
5 min AMRAP 
600m run 
10 wall balls (20/14#) 
max pullups 
-no rest 
4 min AMRAP 
400m run 
10 wall balls (20/14#) 
max pushups 
-no rest 
3 min AMRAP 
200m run 
10 wall balls (20/14#) 
max situps
 
Total Score: 78
Scaling: 14# wall ball and biggest available band for pull ups.

Milk

Warmup 
â€œBring Sally Upâ€ 
With a PVC, empty bar, or a very, very light weight follow the instructions of the song. You can move until told so, when they say down you go to the bottom of your squat, when they say up, you stand all the way up. - This was tough! Mobility 
Hip, quad and glute stretch as a group Strength 
Muscle up progression 
If you have your muscle up is perfect, then complete 30. If you donâ€t have your muscle up, work on the progressions and complete 30 dips through out the skill work. WOD 
â€œBread and Butterâ€ 
21-15-9-6-3 
Deadlift (225/155#) 
Box Jumps w/ a step down (30/24â€³) 
Burpees
 
13:48, 95#, Step Ups 24"

Kirwan

Seen the weighted version of Sally online? Seriously fit people flopping on the ground like fish.

Milk

I haven't but can imagine it would be messy. Some people in my class used the 20kg bar. I think a little weight might have helped my form, but that workout was seriously hard. You ever done it?

Paekakboyz

Funny how a bit of weight actually helps form - especially for squat variations.
 
Saw that wall squat (bodyweight) that you and Kirwan were talking about. I do a variation except you keep your nose and palms against the wall as you sit back into the squat. Hands facing the wall and down by your waist. Will try it with arms up in the overhead squat stance... that'd be tough!
 
How is your fitness/form coming along? seeing the sort of progress you wanted? Hand on heart I can say I'm never jealous of the workouts you are posting!! I get sweaty just reading them ha ha

Milk

I still have a lot of work to do on my form, and I wouldn't say I'm at the point where I enjoy all the weights yet. However, I quite like the WODs that don't use a bar. Even though I get destroyed every time.
 
The one tomorrow looks like they are taking the piss!

Kirwan

<blockquote class="ipsBlockquote" data-author="Milk" data-cid="394914" data-time="1380821178">
<div>
I haven't but can imagine it would be messy. Some people in my class used the 20kg bar. I think a little weight might have helped my form, but that workout was seriously hard. You ever done it?
</div>
</blockquote>
 
No. but my coach is threatening to do it form my final workout. Here's the video;
 
<a data-ipb='nomediaparse' href='

'>

</a>
 
Sigh, Miranda Oldroyd.

Milk

Wow, she is a machine.
 
I hope I never, ever have to do that with a weighted bar.

Milk

Warmup 
1 round of Cindy, 1 round of Helen, and the 20â€²s round of Annie
 
This is way too much of a warm up considering the workout to follow :) Mobility 
10 dislocates 
10 good mornings 
5 OH squats to a duck walk length of gym 
5 OH lunges each side to frog jump back 
Both w/ PVC stabilized overhead Strength 
Back squat 
4Ã—5 @70% 
1Ã—3 @75% 
2Ã—2 @80% 
1 @90%
 
Still only using 115# as a max weight, which is too low. However, I still have a LOT of work to do on my form. Among many other things, I need to try and keep my chest up because I'm moving onto my toes as I come up. WOD 
â€œCome on man!â€ 
10 HSPU 
15 dips 
20 C2B 
25 T2B 
30 KBS (53/35#) 
40 pistols 
30 KBS (53/35#) 
25 T2B 
20 C2B 
15 dips 
10 HSPU
 
Yes, that's right...
 
14:39, which was quick (maybe quickest in the class) because everything was scaled:
<ul><li>25# dumbbells instead of HSPU</li>
<li>Thick band for C2B</li>
<li>Knees instead of toes on T2B</li>
<li>35# Kettlebell</li>
<li>Band assisted dips</li>
<li>Assisted pistols</li>
</ul>So much respect for all the people who worked through that with the RX. Took them over 20 minutes.
 
First test of my 6 week challenge - off for the weekend to the White Mountains in New Hampshire to see the foliage. Better stock up on jerky etc.

El Toro supremo

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="394967" data-time="1380840919">
No. but my coach is threatening to do it form my final workout. Here's the video; <a data-ipb='nomediaparse' class="bbc_url" href='

'>

</a> 
Sigh, Miranda Oldroyd.</blockquote>
I cant get this bloody video and song out of my head!!!!! Been haunting me for 5 days now. Even caught my wife humming the damn jingle!

Milk

Haha, yeah took me a couple of days too :)

Milk

Warmup 
With a running clock, :20 of work :10 of rest. 3 rounds 
Jumping jacks 
Air squats 
Burpees Mobility 
Front squat mobility: work on your hips, quads and hamstrings but also spend some time on your wrists, shoulders and triceps. Strength 
Clean complex â€“ building up in weight, complete a clean and then 3 front squats. Complete 2 at the lighter weights but work up to find a 1 RM of the full complex.
 
My cleans are still a mess. 85# WOD 
â€œWarm Welcomeâ€ 
AFAP 
60-50-40-30-20-10 
Double underâ€s 
Sit-ups 
6-5-4-3-2-1 
Snatches (135/95#) 19:17, 65#. Form not too bad for a change, IMO

Milk

Warmup 
Dynamic warmup Mobility 
Squat therapy â€“ hamstring stretch, couch stretch, 10 squat therapies Strength 
Back Squat: 
1Ã—10 @50% 65# 
1Ã—8 @60% 75# 
1Ã—6 @65% 85# 
3.3.3 x3 :10/2:00 @75% 95# WOD 
â€œHappy as a Clamâ€ 
3 RFT 
400m run 
10 burpees 
18 box jumps
 
11:55. 20" Box, Step ups for second two rounds. Tougher than it looks following the back squats.

Milk

Warmup 
2 rounds of â€œHelenâ€ Mobility 
Lax ball lat smash, spend 1:00 on each side Double WOD 
â€œBorrowed Timeâ€ 
21-15-9 
Wall balls (20/14#) 14# 
Pullups - with big band 
Rest 2:00 
15-9-6 
Clean and jerks (115/85#) 65# 
Pistols (each leg) - with big band and pole
 
16:45. Probably time to add a little weight to Clean and Jerks.

Milk

Warmup 
3:00 of double under work 
200m run 
3 rounds: 
10 pushups 
10 squats Mobility 
Shoulder mobility on a band Strength 
4 sets of the following shoulder complex â€“
2 strict presses/4 push presses
65# / 75#

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. WOD 
â€œSuper Powersâ€ 
AFAP 
10-9-8-7-6-5-4-3-2-1 
Deadlift (185/125#) 95# 
Dip (with band)
 
8:55 Challenge 
Tabata handstand holds

Milk

Warmup 
Dynamic warmup Mobility 
Group mobility with PVC, (dislocates, BTH press, OH squats, and good mornings) Skill 
The thruster WOD 
â€œ80 Shades of Greenâ€ 
w/ a partner 
80 thrusters (45/33#) 
80 pushups 
80 K2E 
80 lunges 
80 KBS (53/35#) 
1000m row
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! Challenge 
3 attempts at a max broad jump
Was wrecked so just did one attempt - 82 inches.
 
Five days in a row! Weekend off!

Kirwan

Great stuff, nice to get an Rx under the belt. Just remember to listen to your body and program in rest days, I'd say that five days in a row isn't something you want to maintain. Try and get some recovery in there and spread the five days over the week.

Milk

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 :)
 
Amazing how much quicker my recovery is now compared to when I first started.
 
How many days do you aim for?

Kirwan

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. 
Now I don't do any more than two in a row, but that's because I'm old and busted.

Milk

That's good advice re niggles. Maybe I'll aim for 4 times a week with the occasional weekend workout.

The Silver Fern

My Steep CrossFit Learning Curve