CFWU x1
Bergener WU x2 (PVC, 45#)
5x3 C&J (2x65, 3x95)
So, I'm now an Elements graduate. I'll be attending main crossfit classes soon, so I'll let you guys know how it goes. We reviewed the snatch and medicine ball clean in this class, and then worked on the clean and the push-jerk. Pretty easy class all around since I've been doing this for awhile. I still remember the first time I tried a push jerk though... UGLY.
CFWU x3
Worked on the Bergener warm-up today and practiced hang snatches and overhead squats
5x3 hang power snatch + overhead squat
SS: 3x65, 2x85
Not much else to say about this class. I increased the weight because the instructor noted that I was able to muscle it up slightly at 65#. This issue was resolved by simply adding more weight, forcing me to drop faster. A few times I had some problems with having my wegith to far forward at the end of the snatch, but for the most part lifts felt really clean.
CFWU x3
"Fight Gone Bad"
3 rounds of:
With a continuously running clock do 1 minute of each exercise for max reps (cals for the row)
10' wall ball shots (20#)
SDHP (65#)
box jump (2')
push press (65#)
row
1 minute rest between rounds
Score is total number of reps + cals
wall ball: 28, 15, 15 = 58
SDHP: 21, 15, 17 = 53
jump: 19, 12, 10 = 41
pp: 19, 12, 10 = 41
row: 17, 11, 12 = 40
SS: 233
Man this exercise really sucked. Until the end of the second round I thought I had to do five rounds of all of it, and I was pretty close to despair. It made three rounds seem much better. We did this in two heats with the class and I was in the first heat. I didn't fully recover until well after the second heat had finished. I think this workout is typically rx'd at 75#
CFWU x3 (no pull-ups)
Fran
21-15-9
95# thrusters (subbed 71#)
pull-ups
SS 8:13
This class was spent primarily going over the movements for Fight Gone Bad, which we'll be doing Monday. Namely, wall-ball shots, SDHPs, rowing, etc. I'd been fighting this upper respiratory thing for a few days so after I did this Fran I spent a good amount of time coughing and hacking. Six people attended class that day, and there are only three lifting "racks" (and three 45# bars). So, two other guys ended up doing Fran cleaning from the ground with 22# bars and I used the 11# bar that was left over (hence the weird weight amount). Despite being sick, time was much faster than last time when I did it as rx'd. I'm definitely enjoying the class. This Friday we'll start the oly lifts...
Went to the fourth elements class, and the second class pertaining to the slow lifts.
warmup:
CFWU x3
squat to 135#
overhead press to 85#
deadlift to 215#
workout:
5x3 back squat (155, 2x165)
5x3 overhead press (2x95, 105)
5x1 deadlift (245)
Low bar squats hurt the shoulders something fierce.
CFWU x3
No real WOD-type workout today, instead we focused on the slow strength lifts: the back squat, overhead press, and deadlift. Spent more time on the squat than the other two, mostly getting people to get the feel of using a low rack on the back. The idea is to have the bar resting on the upper part of your biceps, across your delts and scapula. I'm pretty sure i've been putting it over my traps when I usually lift, so it was hard to get the feel of it at first. I think most people had problems getting the bar too low on their back, but I must have overcompensated because I was putting the bar much too low and had to raise it a bit. Once I found the correct position, the lift felt very comfortable. My overhead press technique was fine, and the only real comment for the deadlifts was to quit avoiding my knee so much (but don't catch on it either).
I think we'll be moving some heavier weight next class.
CFWU x3
(no pull-ups)
workout:
1/2 Cindy (I just did this!)
Complete as many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
SS: 6 + 6 squats
Well, 5 squats worse than last time, but I feel like my squats were also much improved, so it's hard to gauge. During this class we worked on using the GHD machine and how to tell the difference between using your back and using your hip flexors. Also did a fair amount of ring work, focusing on dips and skinning the cat (which is alot of fun!). Also did L-sits on the parallettes and graduated to L-pullups. I still can't keep my legs straight on those. Finally, we ended up with burpees (fun!) and handstand push-ups. and box jumps, I forgot those. I think I haven't been standing fully erect at the end of the box jump, so I haven't been doing them properly. As far as the handstand itself goes, I flipped both feet on the wall at one point, but I bounced right off. I'll get it someday, I just need to work at it. Anyway, that about wraps up this class.
Went to the first elements class today.
CFWU x3
workout:
Tabata squats, score is least amount of reps completed in a single round
SS: 12 (21-20-19-18-16-14-12-13)
I think they'll also be posting the results for the whole class over on their blog. I'll update the specific link when it comes up. We also worked alot on the form of the squat, and went over some interesting drills to keep your knees from overshooting your feet. Basically, you squat standing directly in front of a wall. They called it a 'self-correcting' exercise. Only downside (upside?) is you can't use your arms to counter balance so I ended up falling over quite a bit till I got the hang of it.
warm-up:
Prison 8 (3:27)
(8 burpees, walk to other end of room, then 7 burpees, walk back, etc.)
workout:
1/2 Cindy
Complete as many rounds as possible in 10 minutes of:
5 pull-ups
10 push-ups
15 squats
SS: 6 +5/10/10
Second time attending the beginner crossfit class, and I'm really enjoying it. I've been working on my squat form lately and it really shows. It was also helpful to consciously push my butt out instead of just collapsing my legs. Pull-ups done with full extension on the downswing which is something I haven't always followed through on. A good run all in all, and I look forward to starting the Elements class this Monday.
5 rounds for time:
15 medicine ball (FULL) squat cleans (AS 6#, SS 20#)
15 push-ups (AS subbed knee pu)
AS: 10:00 (11 push-ups in last round)
SS: 10:45
Went to the crossfit beginner class at the Black Box today, which was a scaled version of today's WOD. MAN it was freaking hot there. They just moved in and the A/C hasn't come online yet...
It was definitely worth it to go today. I learned how to do a proper clean (which kills). It seems like my problem in getting under the bar had less to do with my dropping speed and more to do with the point at which I stopped my pull. I was definitely left gasping for breath at the end. Adrienne put in an awesome showing. She was in the first round to go but the instructors cut them off at 10 minutes, otherwise she would have been able to finish. So, these classes are going to continue to be free, and I'll probably continue to go, so you guys just let me know if you want in on it.
