My Steep CrossFit Learning Curve
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<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
Group mobility with PVC, (dislocates, BTH press, OH squats, and good mornings)<br><br><strong>Skill</strong><br>
The thruster<br><br><strong>WOD</strong><br>
“80 Shades of Greenâ€<br>
w/ a partner<br>
80 thrusters (<em><strong>45</strong></em>/33#)<br>
80 pushups<br>
80 K2E<br>
80 lunges<br>
80 KBS (<em><strong>53</strong></em>/35#)<br>
1000m row</p>
<p><em><strong>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!</strong></em><br><br><strong>Challenge</strong><br>
3 attempts at a max broad jump</p>
<p><em><strong>Was wrecked so just did one attempt - 82 inches.</strong></em></p>
<p> </p>
<p><em><strong>Five days in a row! Weekend off!</strong></em></p> -
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<p>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 :)</p>
<p> </p>
<p>Amazing how much quicker my recovery is now compared to when I first started.</p>
<p> </p>
<p>How many days do you aim for?</p> -
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. <br><br>
Now I don't do any more than two in a row, but that's because I'm old and busted. -
<p><strong>Warmup</strong><br>
400 run<br>
Then 3 rounds of 8 reps of…<br>
Med ball cleans (20/14#)<br>
KBS (light bell please!)<br>
Situps<br><br><strong>Mobility</strong><br>
Squat therapy through mobility, coaches choice<br><br><strong>Strength and Skill</strong><br>
The Clean & Split Jerk – review each movement<br><br>
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.<br><br><strong>WOD</strong><br>
10 min EMOM<br>
2 cleans and 1 jerk</p>
<p><em><strong>85#</strong></em><br><br><strong>Challenge</strong><br>
1 ME T2B – How many can you do before you have to come off the bar?</p>
<p><em><strong>5 - I could have done more but I misunderstood the instructions.</strong></em></p> -
<p><strong>Warmup</strong><br>
3 rounds w/ a PVC…<br>
10 deadlifts<br>
10 front squats<br>
10 presses<br><br><strong>Skill</strong><br>
The kettle bell swing<br><br><strong>WOD</strong><br>
“Paperboyâ€<br>
1 mile run<br>
5 rounds for time<br>
20 KBS (53/<strong>35</strong>#)<br>
30 double under’s<br>
1 mile run</p>
<p> </p>
<p><em><strong>I hate running. About 28:15 minutes</strong></em><br><br><strong>Challenge</strong><br>
500 to 1000m cool down row<br>
Foam roller recovery</p> -
<p><strong>Warmup</strong><br>
Dynamic warmup<br><br><strong>Mobility</strong><br>
10 squat therapies<br>
1:00 on each side in spiderman:<br>- try doing circles with your hip in the deepest position<br>
- twist to get belly button over foot<br>
- twist belly button away and push on your knee with your hand<br>
Roll to outside of foot and repeat, 1-3 for 1:00<br><br><strong>Strength</strong><br>
Front Squat<br>
1×10 @55% <em><strong>65#</strong></em><br>
1×8 @65% <em><strong>75#</strong></em><br>
1×4 @75% <em><strong>85#</strong></em><br>
10×3 @80% <em><strong>90#</strong></em><br><br><strong>WOD</strong><br>
“Shock Valueâ€<br>
3 rounds for time<br>
5 HSPU - <em><strong>35# DB presses</strong></em><br>
5 T2B <strong><em>Kipped K2E</em></strong><br>
10 box jumps (<strong><em>24</em></strong>/20″)<br>
10 T2B <em><strong>Kipped K2E</strong></em><br><br><em><strong>6:42</strong></em><br><br><strong>Challenge</strong><br>
400m farmers walk partner relay</p>
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<p><strong>Warmup</strong><br>
400m run<br>
Coach led warmup with a PVC and/or an empty bar<br>
Snatches<br>
Thrusters<br>
Deadlifts<br><br><strong>Strength</strong><br>
The rope climb – accumulate 2 rope climbs before you leave class. This can be done anytime after the warmup and before you walk out.</p>
<p> </p>
<p><em><strong>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
</strong></em><br><br><strong>WOD</strong><br>
“1 if by Landâ€<br>
AFAP<br>
30 snatches (115/85#)<em><strong> - 75#</strong></em><br>
30 situps<br>
30 thrusters (115/85#) <em><strong>- first 5 75# then dropped to 65#</strong></em><br>
30 pullups - <em><strong>band</strong></em><br>
30 deadlifts (115/85#) - <em><strong>first 10 65# then upped to 75#</strong></em><br>
30 pistols - <strong><em>band and pole</em></strong><br><br><em><strong>17:52</strong></em></p> -
<blockquote class="ipsBlockquote" data-author="Milk" data-cid="398012" data-time="1382131051"><p>Right, probably why I've tweaked my shoulder a little, but I got pretty nervous up that high.<br>
<br>
Rope burn around bottom of the shin par for the course then?</p></blockquote>
<br>
Yeah, that started me on the long socks. Still end up with bleeding shins even with them though. <br><br>
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. <br><br>
I try not to think about falling, you doing 15 or 20ft climbs? -
<p>Well, it felt pretty high, but I assume it was 15 feet.</p>
<p> </p>
<p>You think strength comes naturally through doing Crossfit? Or specifically training on the rope is required?</p>
<p> </p>
<p>They made coming down look easy, but I couldn't get the knack of it.</p> -
<p>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.</p>
<p> </p>
<p>If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="398505" data-time="1382314008">
<div>
<p>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.</p>
<p> </p>
<p>If you really want to go hard try just using your arms, no trapping the rope with your legs!! now that is impressive!</p>
</div>
</blockquote>
<p> </p>
<p>Yeah, but it's really easy to fall off when you get tired. </p>
<p> </p>
<p>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.</p>
<p> </p>
<p>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.</p> -
<p><strong>Warmup</strong><br>
30 squat clean and jerks w/ an unloaded bar<br><br><strong>Mobility</strong><br>
Coach led group joint mobility<br><br><strong>Strength</strong><br>
Back squat – warm up and complete a cluster of 3.3.3 x3 :10/2:00 @ 75% <em><strong>95#</strong></em><br><br><strong>WOD</strong><br>
“Made to loveâ€<br>
3 rounds for time<br>
5 power cleans (155/115#) <em><strong>75#</strong></em><br>
10 HSPU or <em><strong>15 push press</strong></em> (as close to body weight as possible) <em><strong>2*35#</strong></em><br>
15 box jumps (<em><strong>24</strong></em>/20″)<br>
20 double unders</p>
<p> </p>
<p><em><strong>11:28</strong></em><br><br><strong>Challenge</strong><br>
We will test these three milestones this week. One Monday, Wednesday and Friday. Pick one.<br>
400m run - <em><strong>1:28</strong></em><br>
500m row<br>
Unbroken D.U.’s</p> -
<p>Took the last couple of days off sue to a sore shoulder.</p>
<p> </p>
<p><strong>Warmup</strong><br>
3 rounds:<br>
20 D.U.’s<br>
15 situps<br>
10 ring rows<br><br><strong>Mobility</strong><br>
Joint mobility<br><br><strong>Strength</strong><br>
Push Press – 3x3x2x2x2x1x1x1x1</p>
<p><em><strong>Built up to 105#</strong></em><br><br><strong>WOD</strong><br>
7 min AMRAP<br>
“Ratings Spikeâ€<br>
Up the ladder: 3, 6, 9, 12…<br>
Dips <em><strong>(with band)</strong></em><br>
Push press (75-80% of the strength)<br>
Rest 3:00<br>
AFAP<br>
Back down the ladder from the last round you fully completed.</p>
<p> </p>
<p><em><strong>16:22 (9:22 down ladder + 7 m), level 12, 75# (started at 85# for first two but had to drop down)</strong></em><br><br><strong>Challenge</strong><br>
Make up any challenges you have missed this week: 400m run, 500m row, unbroken D.U’s... <em><strong>8DUs. The annoying thing is that double unders was the one thing I could do before I started here. Now I can't do them.</strong></em></p> -
<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 under’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, hammy’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 under’s after each round</p>
<p><strong>11:05</strong><br><br><strong>Challenge</strong><br>
Lax ball smash</p>
