Here's Monday's workout:
- Warmup: Lunges, then jumping lunges. This means take the biggest step you can (3-4 feet for my height), keeping your back-leg knee off the mat, then jump forward, switching which leg is front and which is at the back. Cross the gym, then back again.
- Rowing machine. Just "a quick 500 meters," sez the coach.
- Shrug-kettlebell-lifts. Pick up the kettlebell between your feet and, as fast as you can, pull it up to your chin. Your glutes and thighs should do most of the work ("Squeeze those glutes!"), and shrug your traps to pull up the kettlebell.
- Barbell thrusts. Start with your wrists as flat back as they can go with the barbell just resting on your collar-bone and shoulders, elbows forward, and then THRUST the bar up until your elbows lock, as fast as you can.
- Now add a drop-thrust; that is, as you push up, pretend the weight is really heavy and drop by bending your knees as you launch the bar upward, then stand after it's all the way up. This one sucked for my shoulder; I'm going to substitute something that works those muscles without causing so much rub between clavicle and acromian.
- Box-jumps. The coach gave me a 22-inch wooden box to jump onto; swinging your arms and using your glutes and thighs, LAUNCH up onto the box, brining your knees as high as possible to avoid hitting your shins on the box. When you land, stand up straight - again using those glutes. Immediately jump backwards, down. Repeat a whole lotta times.
- Fully warmed up and form is good? Now do the WoD:
- Box-jumps and shrug-kettlebell-lifts.
- Just three sets: 21 of each, 15 of each, 9 of each, as fast as possible.
- I can't remember my time, but OMG I was dying during the second set. Interestingly, the third set was easiest.
- Oh, and of course a bunch of warm-down roll-outs using various equipment to stretch the muscle fascia.
- For the first time since I started this insane program, I went home NOT SORE. Whoah, it really does get easier!
So that was Monday. Today's (Wednesday) workout was pretty much the same as Friday's, only with the added complication - after doing tripod-headstands (hands and head support you as you lift your legs) - of trying to do handstands (free-standing with locked elbows holding up your body, toes pointed toward ceiling).
I TOTALLY DID SEVERAL HANDSTANDS.
Despite my frakked-up shoulder.
Last time I did handstands was DURING THE 1980s. NO, REALLY.
Oh, and I finished the WoD (burpees and situps) at least one, maybe two, minutes faster than on Friday.
Oh, and when I came home, I totally banged out a couple sets of pullups using a different grip than I normally use, because the bars at the Lawrence Crossfit gym are straight, and I don't want to embarrass myself with something I can actually do *g*
OH! And we took the Newport, because the guys who run the place are total gearheads. It was much appreciated! They all came pouring out of the gym to see what had just roared into the parking lot, and of course the first thing the coach wanted to see was the engine compartment
Now I'm going to have a mimosa and watch a bit of the Dean & Sam Show™ (that would be Supernatural to the uninitiated).