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More Crossfit Craziness.

Okay, for those of you following along at home, last night's workouts:
  • Warmup:
    • First, frog-walks (I think they're called), where you put your hands behind you and walk hand-foot about 50 feet as fast as you can, then walk backwards to the starting point.

    • Now stand up and run about twice as far like normal, except with each step tap your knees into your hands, held out straight in front of you. WHOAH TIRING.

    • Run back, but this time whacking your behind with your heels with each step.

    • Now fast-step running back and forth. By now if you're not seriously out of breath, you're a god.


  • After drinking some water and catching one's breath (no more than a few seconds, really), move on to learning how to do deadlifts. Here's Brandon Cox (normalcyispasse) setting a world record for this movement:

    (I am not ashamed to say that I lifted nowhere near that amount. Only gods can.)
    • Start with working on form by lifting just the bar itself, about 45 lbs.

    • Now they have you add some poundage; for me, that was 30 kg (about 110 lbs total). Work on form, especially keeping back straight, knees in good squat postion (as I described yesterday). For me, a special difficulty was not compensating for the f'ed-up shoulder; I kept using a shrug to keep the joint in place. Got better. Do 5 reps.

    • Now swap the 15 kg weights for 25 kg (total 155 lbs). Do 5 reps.

    • Add 20 lbs, 5 reps.

    • Add another 20 lbs (195 lbs total), 5 reps. At this point, the coach said he normally has people go to their max weight for 1 rep, but was worried about my shoulder and just had me do another set of reps.

  • Drink water.

  • Jump-rope time. Discovered my rope was too short because I couldn't do more than a few at a time; the handles should touch the top of your armpits when standing on the rope. Do about a million, aiming for double passes for each jump. My form was crap; you want to use only your wrists to whip the rope and only your calves to bounce up and down. I haven't jumped rope since high school, and it showed!

  • Now wall-ball. Basically, you hold a medicine-ball (soft leather ball about 18" wide, and the ones we used were either 14 or 16 pounds) to your chest, do a squat, and on the up-thrust launch the ball up about 12 feet to an X on the wall. It bounces off, and you catch it on the down movement. Repeat a billion times, all the while maintaining good form, going below horizontal to touch your bum on a second ball behind you. Whoah.

  • Now we did toe-to-ring:
    • Position a pair of gymnast rings just out of reach so you have to jump to hold them.

    • Squeeze your abs and bring your toes up into the rings above your hands.

    • Extend back down, then using a "kipping" or swinging movement, drive your feet back up into the rings. The kipping keeps up the momentum so you can do them faster and maintain high aerobic energy. The warm-up was about 10 or so.

  • "Warm-up?" you ask? Why, yes, this was all in prep for the Workout of the Day (WoD):
    • 10 toe-to-ring. Let me tell you how not-easy this becomes after the second set - which comes after 40 minutes of hardcore warm-up.

    • 20 jump-rope (or 10 double-jumps; I'm lucky to be able to do 20 regular ones in a row without tripping on the damned rope).

    • 10 ball-to-wall. Not so bad, except keeping good form is rough when you can barely stand or move your arms.

    • Repeat AMR (as many set-reps as possible): The goal was 3 sets minimum over 7 minutes; we all did 3, and the others got almost 4, but I slowed way down and barely managed the jump-rope and wall-ball of the 4th set. Wish I hadn't eaten my tuna salad so soon before I went there, as I was getting close to tasting it again....

And then we all look like this for a while:



Afterward, we did cool-down stretches (tons of 'em) and finished gallons of water.

There you have it! Interestingly, though this was KICK ASS HARD (I urge you to try this at home and see what I mean), I'm nowhere near as sore today as I was last week.

It gets better™!

Chris

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Comments

( 22 comments — Leave a comment )
lil_m_moses
Apr. 26th, 2012 07:39 pm (UTC)
Hi. *waves* I'm moses, and I found you on my friendsfriends page. (Looks like we have radcliffe and etcet in common...are you also an old a.g'er?) Yesterday I noticed you're taking up cross-fit, and I've just signed up for an on-ramp course at one of my local gyms to start in a couple of weeks, so I'm finding these accounts both enticing and terrifying. Anyway, you sound like an interesting kind of person overall, so I've friended you to more easily keep up with your adventures in cross-fit (and other stuff), if you don't mind. I see you also have an interest in space stuff; I work at NASA/JSC doing R&D engineering for next-gen life support systems, and I also enjoy lots of SF reading.
mckitterick
Apr. 26th, 2012 08:47 pm (UTC)
Hi, and welcome! Sounds like you do exciting work; can't wait to follow your LJ.

I hope you enjoy Crossfit, too - it seems intimidating at first, but it really does get... hm, not easier, per se, but better, in that I don't feel like I'm going to die the next day anymore ;-)

(PS: This icon comes from when the Moon Rock Exhibit passed through my university. I don't work for NASA, alas - though I was hired to do so out of college before Congress killed the program I was hired to write about.)
dichroic
Apr. 26th, 2012 07:43 pm (UTC)
Wow, that was disorienting. Brandon (normalcyispasse is also on my LJ flist, so usually when I see vids of him breaking records, it's on his own posts. I had to scroll back to see the usericon on this one.

(He's also a hell of a nice guy - got to meet him and his wife on a trip back to my old home town.)

ETA: since you're using him as an example of form, I should point out that he uses a sumo stance (wide legs) and a mixed grip (one hand forward, one back.)

Edited at 2012-04-26 07:46 pm (UTC)
mckitterick
Apr. 26th, 2012 08:48 pm (UTC)
LJ is a small world, after all ;-)

They had me using a "hook grip" last night; think I won't do that anymore, because I f'ed up a thumb in a motorcycle accident years ago and would like to be able to use my hands in the future. The "mixed grip" looks more promising.
normalcyispasse
Apr. 27th, 2012 01:09 am (UTC)
Hook grip can be effective, but IMHO it's unnecessary for deadlift. Highlanders often use it when throwing because of the momentum gathered by swinging heavy weights (think of progressively adding weight while performing a fairly ballistic movement), but in a static-weight situation? Probably not necessary. Sure, it can help mitigate failing grip strength, but the answer to that is to get stronger. Plus, at anything less than about 90% 1RM you're not getting any real benefit from the thumb stack/hook grip anyway.

Mixed grip is a simple and effective way to go. It reduces the tendency of the bar to roll out of the hands and offers the benefit of quick grip and quick release. Be aware, though, that if you train habitually at high intensity with a mixed grip in the same position, you will develop muscular asymmetry. In my case, I use a left-dominant mixed grip for comp training and the erector spinae on the right side of my back is visibly larger. In my off season when I switch my hand position my back redevelops the symmetry lost during the comp season.
mckitterick
Apr. 27th, 2012 07:52 am (UTC)
Thanks for the tips! I think I'll stick with a regular grip, actually, because I don't expect to go real heavy until I feel confident that my arm won't, y'know, fall out of the shoulder area.

Good point about the symmetry, too!
clevermanka
Apr. 26th, 2012 08:08 pm (UTC)
You forgot the bear crawls at the start of the warm-up. And it's crab-walk, not frog. OH MY GOD CAN YOU IMAGINE WHAT A FROG WALK WOULD BE.
carmy_w
Apr. 26th, 2012 08:14 pm (UTC)
We'd probably all manage to dislocate our hips with that one!
mckitterick
Apr. 26th, 2012 08:49 pm (UTC)
Hahahaha! Yes, I can imagine, and I expect they'll do it to us eventually.
carmy_w
Apr. 26th, 2012 08:11 pm (UTC)
(note to self-never ever EVER take on Chris or Chernobylred in an exercise contest!)

You make me feel extremely lazy and extremely guilty, all at the same time!
mckitterick
Apr. 26th, 2012 08:50 pm (UTC)
Oh, man, you should see THE OTHER GUYS. It's inspiring to see both the out-of-shape folks kicking butt and the amazingly in-shape folks doing things you might be able to do yourself, one day.

I forgot to mention: A little 9-year-old boy was there with us for most of our hour... AFTER HAVING ALREADY DONE HIS OWN WORKOUT. Holy crap.
carmy_w
Apr. 26th, 2012 09:27 pm (UTC)
Yes, but at age 9 I could have probably run rings around most of the exercises as well, or even at 29 (when I was a poor starving assistant manager of an Anthony's store, and walked an average of 4 miles a day, helped unload the trucks, and on my days off, took a jiujitsu class!).
Now, after 15 years at a desk job, not so much....
mckitterick
Apr. 26th, 2012 11:49 pm (UTC)
I hear ya, but it comes back - and we're stronger and wiser now, too!
saffronhare
Apr. 26th, 2012 08:19 pm (UTC)
This was so marvelous...almost pornographically AWESOME.
mckitterick
Apr. 26th, 2012 08:51 pm (UTC)
Hahahaha! I'll have to keep making these updates and include Brandon in them when appropriate, then ;-)
normalcyispasse
Apr. 27th, 2012 01:04 am (UTC)
Funny, I'm prepping for a competition in about 9 days and was just thinking about deadlifts as I scrolled down my flist. :)

The Crossfit Kool-Aid is currently in vogue and there are certainly evangelists, but it is an effective program! I like the emphasis Crossfit places on community and fun; I hope this cultivates life-long fitness habits.

I'll still take my powerlifting and highland events and random GPP, though!

mckitterick
Apr. 27th, 2012 07:54 am (UTC)
Good luck! Er, break a leg! Or however I ought to say it ;-)

Yeah, it's definitely fun and very supportive.
fjm
Apr. 27th, 2012 06:36 am (UTC)
On Monday I have a blind date with a new trainer. I'm terribly excited.
mckitterick
Apr. 27th, 2012 07:54 am (UTC)
Ooh, have fun!
silverfae
Apr. 27th, 2012 04:46 pm (UTC)
Dang.. I'm trying to fathom hitting my knees up to my outstretched hand and it's too weird. I'm doing this all wrong.

I don't think CrossFit is for me, but I do like reading you and CR's entries on it. With a jacked-up spine now, I'm not even supposed to lift the equivalent of a gallon container. The 45lb bar just made me weep.

But I did go running.. well, sprinting with Jbird last weekend, so yay.. and that's rather startling for me since I'm about as likely to run by choice as I am lifting deadweight.

mckitterick
Apr. 27th, 2012 05:32 pm (UTC)
Go you on the sprinting! I find it's way more useful than jogging, and less harmful to the joints.
silverfae
Apr. 27th, 2012 05:47 pm (UTC)

Much less bounce to the ounce, as well, so less painful all around for me ;0
( 22 comments — Leave a comment )

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