My Steep CrossFit Learning Curve

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.

Kirwan

Bart can explain this better, but the rest days is when you grow the muscle as the ripped muscle fibre repairs itself. So you need lots of sleep and rest to make gains.

Milk

Warmup 
400 run 
Then 3 rounds of 8 reps ofâ€¦ 
Med ball cleans (20/14#) 
KBS (light bell please!) 
Situps Mobility 
Squat therapy through mobility, coaches choice Strength and Skill 
The Clean & Split Jerk â€“ review each movement 
12 minutes to work up to a heavy single clean and jerk. Use 80% of that weight for the WOD, make sure the movement is fast. WOD 
10 min EMOM 
2 cleans and 1 jerk
85# Challenge 
1 ME T2B â€“ How many can you do before you have to come off the bar?
5 - I could have done more but I misunderstood the instructions.

Milk

Warmup 
3 rounds w/ a PVCâ€¦ 
10 deadlifts 
10 front squats 
10 presses Skill 
The kettle bell swing WOD 
â€œPaperboyâ€ 
1 mile run 
5 rounds for time 
20 KBS (53/35#) 
30 double underâ€™s 
1 mile run
 
I hate running. About 28:15 minutes Challenge 
500 to 1000m cool down row 
Foam roller recovery

Milk

Warmup 
Dynamic warmup Mobility 
10 squat therapies 
1:00 on each side in spiderman:

try doing circles with your hip in the deepest position
twist to get belly button over foot
twist belly button away and push on your knee with your hand 
Roll to outside of foot and repeat, 1-3 for 1:00 Strength 
Front Squat 
1Ã—10 @55% 65# 
1Ã—8 @65% 75# 
1Ã—4 @75% 85# 
10Ã—3 @80% 90# WOD 
â€œShock Valueâ€ 
3 rounds for time 
5 HSPU - 35# DB presses 
5 T2B Kipped K2E 
10 box jumps (24/20â€³) 
10 T2B Kipped K2E 6:42 Challenge 
400m farmers walk partner relay

Milk

Warmup 
400m run 
Coach led warmup with a PVC and/or an empty bar 
Snatches 
Thrusters 
Deadlifts Strength 
The rope climb â€“ accumulate 2 rope climbs before you leave class. This can be done anytime after the warmup and before you walk out.
 
My fist rope climb. Did one, but to be honest I was a little short of getting to the top. Felt pretty uncomfortable up there actually. Not my favourite WOD 
â€œ1 if by Landâ€ 
AFAP 
30 snatches (115/85#) - 75# 
30 situps 
30 thrusters (115/85#) - first 5 75# then dropped to 65# 
30 pullups - band 
30 deadlifts (115/85#) - first 10 65# then upped to 75# 
30 pistols - band and pole 17:52

Kirwan

Yeah, rope climbs are hard work. The key is to get comfortable with locking the rope with your feet, then you can rest with minimal effort.

Milk

Right, probably why I've tweaked my shoulder a little, but I got pretty nervous up that high.
 
Rope burn around bottom of the shin par for the course then?

Kirwan

<blockquote class="ipsBlockquote" data-author="Milk" data-cid="398012" data-time="1382131051">Right, probably why I've tweaked my shoulder a little, but I got pretty nervous up that high. 
 
Rope burn around bottom of the shin par for the course then?</blockquote>
 
Yeah, that started me on the long socks. Still end up with bleeding shins even with them though. 
Takes a while to build the strength up for those, for me anyway, I actually got a good stinger pushing myself on those. Was off for a week. 
I try not to think about falling, you doing 15 or 20ft climbs?

Milk

Well, it felt pretty high, but I assume it was 15 feet.
 
You think strength comes naturally through doing Crossfit? Or specifically training on the rope is required?
 
They made coming down look easy, but I couldn't get the knack of it.

Paekakboyz

Crossfit seems to give people really mean power-weight. Add in the grip strength you will develop from the big lifts and you'll be a rope ninja in no time.
 
If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!

Kirwan

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="398505" data-time="1382314008">
<div>
Crossfit seems to give people really mean power-weight. Add in the grip strength you will develop from the big lifts and you'll be a rope ninja in no time.
 
If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!
</div>
</blockquote>
 
Yeah, but it's really easy to fall off when you get tired. 
 
Milk, yeah Crossfit is enough. Plenty of exercises to get your grip strength up, and overall strength up. And add in technique and things get easier.
 
It can be a good idea to work on technique and strength in a more traditional manner for the olympic lifts, I found that very useful. A lot of xFit gyms have a barbell club just for that area.

The Silver Fern

My Steep CrossFit Learning Curve