Chris McKitterick (mckitterick) wrote,
Chris McKitterick

Crossfit Friday.

For those of you playing along at home, here's last night's workout:
  • Lotsa stretching using lacrosse balls duct-taped together to target stiff and sore areas.

  • Jump-rope. I hate jump-rope. I suck at it, and no matter how fast I whip the rope, I never seem to be able to do double-jumps. And it's frakkin' TIRING. But we did it for many minutes, anyway. *pant*

  • Core work.
    • We practiced hollowing our front by pulling shoulders toward hips, then creating a hollow in the rear by pulling shoulders toward butt.

    • When we got that to work, we jumped up to pullup bars and practiced "kipping" our core fore-and-aft; that is, swinging our torso using only shoulders, so that your head moves ahead of the shoulders as you extend your ribcage, then moves behind shoulders as you round them forward and extend the rear of your ribcage. Oh, and try to keep your feet in the same position relative to the floor as you do so. I know it sounds like it is, but this is not easy, folks.

    • Once we got down the technique, we moved to the floor and hollowed the front-core, making a V by reaching up toward the feet, balancing on the top of the hips.

    • Now rock hips-to-lower-back, using only core muscles to do so. For two minutes, I think.

  • Now do Superman!

    • Lay on your belly, then hollow your back, feet extended behind you as high from the floor as possible, hands extended before you as high as possible. Hold for a while.

    • Now, without touching the floor with anything but your core, swap from hollow-back to hollow-front as you roll onto your back and hold the V for a while, roll, repeat 5 times. Now roll the opposite direction and repeat 5 times. I kinda sucked at this, unable to avoid getting myself over without using my shoulder or elbow.


  • Headstands. I did my first headstand since high school! And that was in the latter part of the last millenium. Ahem. The technique:
    • Go into pushup pose and touch your forehead to the mat, hands about a foot or two from a wall. That gives you the proper hands-to-head ratio for the support triangle you'll use to do the headstand.

    • Walk your feet forward until you can put your knees on your elbows. Get stable.

    • Bring your feet and knees together, then - using your ass and core - lift them up until you can point your toes at the ceiling. Viola! You're in a headstand!

    • Of course, it's not that simple. Let your heels tap the wall behind you if needed, then use your glutes to slowly move your feet straight above you.

    • Experiment with flexing your core fore and aft, letting your butt just touch the wall, then heels just touch the wall; repeat for a couple of minutes.

  • Now it's time for the WoD! A simple pairing of two movements:
    • Burpees (this video shows good form step-by-step):

    • Situps. Crossfit uses a special technique to keep up the cardio, kinda like this, only moving hands to tap the mat above your head as you lay back, then tap your toes as you crunch:

    • The full WoD is 10 burpees followed by 15 situps, repeat 5 times.


  • Then stretching using big bands to open up the shoulders and ribcage.

And there you have it: The perfect Friday-night date ;-)

Tags: health

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