Elements #4: Hang Clean
This class was the hardest. Hang clean made me feel stupid and frustrated. I kept getting stuck at high pull, there was a mental roadblock there. My stupid elbows would not snap through. They still don't. Stupid elbows.
Key take aways: Snap your damn elbows. Stomp your feet.
AMRAP 15
7 hang cleans (35lb bar)
7 knees to elbows
14 180deg lateral twists
30sec plank
Elements #5: Sumo deadlift high pull
After the frustration of Hang Clean, Sumo deadlift high pull was much easier. My confidence was restored a bit. Then the ring dips shredded my arms.
Key take aways: Keep your elbows high, keep your core engaged. It's much easier this way. Also, reminder to not smack yourself in the chin with the bar. It stays bruised for days.
21*15*9*
sumo deadlift high pull
ring dips
*20 lunges
After I finished up my Elements classes, my arms were wiped out. I think I might have mentioned before how weak they are... well, on the weekend, they gave up and started to swell. Ever had elbow swell? No? Well it's weird and awkward and gag-inducing. I don't recommend it.
I've graduated to the big girl classes. Wish me luck.
Showing posts with label crossfit. Show all posts
Showing posts with label crossfit. Show all posts
Wednesday, May 16, 2012
Wednesday, May 9, 2012
hoodie's Elements #3
I'm halfway through the Elements series. The last sessions are lined up back to back this week on Thursday and Friday. Having to just hear about Tetz's big girl class experience, and not get to go myself, is making me crazy jealous!
The weekend was spent recovering. Like really recovering. Ice, Traumeel cream, Ibuprofen and rest. It wasn't until Monday that I could raise my hands to my face without grimacing. When I told Chris about this, I saw a look of glee flash across his face. Evil.
Last night we focused on squats. Pretty straight forward, not very demanding unless Chris was physically hauling my arms and upper body into a (even more) upright position. All the running I've done in the last few years has curbed my flexibility, especially hamstrings and hip flexors. Last night I found them again.
We also learned how to do pull ups. Since I've got matchstick arms, I can only do one... maybe... so Chris taught a modification that still gets you working with your body weight.
Key takeaways: lead with your ass. Open your hips! (aka Squeeze your butt... aka Whistle whistle!) For pull ups, palms are facing away from your body. When doing the modification, jump. Seriously. What would you rather have? Sore arms or sore legs? I pick legs. Every time.
Workout:
AMRAP 10
5 pull ups
10 push ups
15 squats
I finished 4.5 rounds. Push ups suck.
5x(5 pull ups)
4.5x (10 push ups)
4 x (15 squats)
Why are my arms sore!?! I picked legs!!
The weekend was spent recovering. Like really recovering. Ice, Traumeel cream, Ibuprofen and rest. It wasn't until Monday that I could raise my hands to my face without grimacing. When I told Chris about this, I saw a look of glee flash across his face. Evil.
Last night we focused on squats. Pretty straight forward, not very demanding unless Chris was physically hauling my arms and upper body into a (even more) upright position. All the running I've done in the last few years has curbed my flexibility, especially hamstrings and hip flexors. Last night I found them again.
We also learned how to do pull ups. Since I've got matchstick arms, I can only do one... maybe... so Chris taught a modification that still gets you working with your body weight.
Key takeaways: lead with your ass. Open your hips! (aka Squeeze your butt... aka Whistle whistle!) For pull ups, palms are facing away from your body. When doing the modification, jump. Seriously. What would you rather have? Sore arms or sore legs? I pick legs. Every time.
Workout:
AMRAP 10
5 pull ups
10 push ups
15 squats
I finished 4.5 rounds. Push ups suck.
5x(5 pull ups)
4.5x (10 push ups)
4 x (15 squats)
Why are my arms sore!?! I picked legs!!
Tuesday, May 8, 2012
Tetz's first REAL class
Yesterday I did my first real CrossFit class. The Elements classes are no more. I've graduated.
I was so nervous.
My hands were sweating all day. My heart was racing as I left the house. I'd taken a look at the WOD earlier that day and didn't recognize any of the exercises.
What if I can't do it? What if I don't know what I'm doing and I look stupid? What if I injure myself? What if I pass out? What if I barf? What if everyone judges me?
When I got there, there was a split second where I was about to turn around.
No one has seen you. No one will ever know you were supposed to be here... except the coaches, who saw you sign up. And hoodie, who told you to stop being scared and just do it. And the approximately 4,000 other people that I talked to during the day that I apparently felt needed to know that I was nervous about CrossFit.
So I soldiered on. And you know what... I didn't look (that) stupid. I didn't injure myself. I didn't pass out. I didn't barf. Everyone was too busy thinking about their own workout to worry about judging me. I didn't die... not even a little bit.
Coach Eddie explained every exercise that I didn't know and helped me figure out my weights. Before I started the WOD, my goal was 5 rounds for the AMRAP (as many rounds as possible) portion of the workout, and I met that goal with about 5 seconds to spare.
Success.
I'll be going back tomorrow.
I was so nervous.
My hands were sweating all day. My heart was racing as I left the house. I'd taken a look at the WOD earlier that day and didn't recognize any of the exercises.
What if I can't do it? What if I don't know what I'm doing and I look stupid? What if I injure myself? What if I pass out? What if I barf? What if everyone judges me?
When I got there, there was a split second where I was about to turn around.
No one has seen you. No one will ever know you were supposed to be here... except the coaches, who saw you sign up. And hoodie, who told you to stop being scared and just do it. And the approximately 4,000 other people that I talked to during the day that I apparently felt needed to know that I was nervous about CrossFit.
So I soldiered on. And you know what... I didn't look (that) stupid. I didn't injure myself. I didn't pass out. I didn't barf. Everyone was too busy thinking about their own workout to worry about judging me. I didn't die... not even a little bit.
Coach Eddie explained every exercise that I didn't know and helped me figure out my weights. Before I started the WOD, my goal was 5 rounds for the AMRAP (as many rounds as possible) portion of the workout, and I met that goal with about 5 seconds to spare.
Success.
I'll be going back tomorrow.
Friday, May 4, 2012
Elements class number 2: Presses
I felt pretty good after my first class Wednesday night; so much so that I thought I was maybe under-weighted for the class and could probably handle more. I was feeling cocky.
Last night's skill was presses.
Key takeaways: elbows stay ahead of the bar, suck your ribs and ass in. Trust, it sucks less that way. Also, do not do a push press because Chris won't let you count the rep. Lastly, wear more clothing to avoid this:
The workout was to be completed in 13minutes (I did it in 12:45) and consisted of:
5 x (5 presses*, 10 burpees)
*I used the medium bar 35lbs, no added weight. Yay! Big girl bar!
Really doesn't look like much right?
Considering I have kindling for arms and burpees make me want to vomit, this workout was challenging for me. Chris was trying to get me to puke during the burpees; he felt it was his personal challenge but nary a dry heave in sight.(WIN!) He was making us lift our hands off the ground while horizontal to force us to use our arms, and not momentum, to push back up. That was killer. No reprieve for my poor match stick arms. The presses stripped me, made me drop my ego into a sweaty, quivering heap on the floor. Thankfully my competitive, stubborn nature helped me grind through the whole workout without Chris dropping my weight. Again, the real time form corrections were awesome, keeping me safe but challenged!
What does this morning feel like?
Muscles that I didn't know existed are screaming. Lifting a coffee cup to my lips makes me gasp. It's a two hand effort this morning, preferably with my elbows resting on a desk. Driving my manual transmission car was a battle of attrition. I am grateful for green lights and a short commute.
My next class isn't until next week. Koach Koala has plans for me in the meantime. #luckygirl.
Last night's skill was presses.
Key takeaways: elbows stay ahead of the bar, suck your ribs and ass in. Trust, it sucks less that way. Also, do not do a push press because Chris won't let you count the rep. Lastly, wear more clothing to avoid this:
The workout was to be completed in 13minutes (I did it in 12:45) and consisted of:
5 x (5 presses*, 10 burpees)
*I used the medium bar 35lbs, no added weight. Yay! Big girl bar!
Really doesn't look like much right?
Considering I have kindling for arms and burpees make me want to vomit, this workout was challenging for me. Chris was trying to get me to puke during the burpees; he felt it was his personal challenge but nary a dry heave in sight.(WIN!) He was making us lift our hands off the ground while horizontal to force us to use our arms, and not momentum, to push back up. That was killer. No reprieve for my poor match stick arms. The presses stripped me, made me drop my ego into a sweaty, quivering heap on the floor. Thankfully my competitive, stubborn nature helped me grind through the whole workout without Chris dropping my weight. Again, the real time form corrections were awesome, keeping me safe but challenged!
What does this morning feel like?
Muscles that I didn't know existed are screaming. Lifting a coffee cup to my lips makes me gasp. It's a two hand effort this morning, preferably with my elbows resting on a desk. Driving my manual transmission car was a battle of attrition. I am grateful for green lights and a short commute.
My next class isn't until next week. Koach Koala has plans for me in the meantime. #luckygirl.
Thursday, May 3, 2012
Lift like a girl
Earlier this year, my personal trainer started teaching me olympic lifts and a whole new world of fitness opened up to me. Every workout gets my heart rate up, challenges my whole body, and I love the sense of accomplishment when I increase my weights or when I master something new.
One day, I'd like to lift like these amazing ladies at California Strength.
(Don't google olympic lifting accidents. I MEAN IT. DON'T DO IT. For those out there concerned for my safety, don't worry - I work with a trained professional. She would never let me lift more than I can handle. And sometimes that means all I lift is wooden stick.)
As much as I love lifting, I know I'll need more cardio in order to reach my weight and fitness goals. Also, I hate cardio. I don't know how hoodie does this running and biking and swimming thing. It sounds like straight up torture to me.
Enter CrossFit. As they emphasised to us during our first class, CrossFit aims to improve ALL the domains of fitness (cardiovascular, strength, flexibility, speed, power, coordination, balance, accuracy, stamina, and agility). I'm only 4 classes in, but so far I'm thinking that CrossFit might be... *sniff*... the one. I'm pumped that hoodie decided to join me. Her exclamation of "THAT WAS AWESOME" to our coach after workout #1 pretty much sums it up.
I'm actually sad that I'm not going back until Saturday, but after 4 workouts in 3 days (2 at CrossFit, 2 with my trainer), my arms and shoulders feel shredded and I need some recovery time.
So it's time to catch up on Game of Thrones. I'm way behind the times and am only at the beginning of season 1. I hear season 2 gets craaaaaazy.
One day, I'd like to lift like these amazing ladies at California Strength.
(Don't google olympic lifting accidents. I MEAN IT. DON'T DO IT. For those out there concerned for my safety, don't worry - I work with a trained professional. She would never let me lift more than I can handle. And sometimes that means all I lift is wooden stick.)
As much as I love lifting, I know I'll need more cardio in order to reach my weight and fitness goals. Also, I hate cardio. I don't know how hoodie does this running and biking and swimming thing. It sounds like straight up torture to me.
Enter CrossFit. As they emphasised to us during our first class, CrossFit aims to improve ALL the domains of fitness (cardiovascular, strength, flexibility, speed, power, coordination, balance, accuracy, stamina, and agility). I'm only 4 classes in, but so far I'm thinking that CrossFit might be... *sniff*... the one. I'm pumped that hoodie decided to join me. Her exclamation of "THAT WAS AWESOME" to our coach after workout #1 pretty much sums it up.
I'm actually sad that I'm not going back until Saturday, but after 4 workouts in 3 days (2 at CrossFit, 2 with my trainer), my arms and shoulders feel shredded and I need some recovery time.
So it's time to catch up on Game of Thrones. I'm way behind the times and am only at the beginning of season 1. I hear season 2 gets craaaaaazy.
hoodie's first Elements class
Last night I was brought into the CrossFit fold and I loved it. The class was the first of five Elements sessions, where safety and technique are taught for basic lifts.Last night we learned the technique for the dead lift.
Key take aways: keep your shoulders slightly ahead of the bar and ALWAYS keep your back flat. Also, I apparently can't count and workout at the same time...
Warm up was: 3mins of skipping, a handful of reps (12 maybe?) of dead lifts super slow to focus on our form, and box jumps (3x12", 3x16", 3x20") to figure out what we could handle for the workout.
The actual workout was:
15mins (14:33 for me to complete)
3x (150 skips, 21 box jumps on 20" box, 12x dead lifts using medium bar and 10lbs each end, total weight of 55lbs)
I really took my time with the dead lifts, having a tendency to let my knees slip forward. Chris, our coach, was awesome about giving real time feedback to correct form. By the end I was earning "Very smooth" praise from him. As many of you know, I'm aggressively competitive so I was annoyed at finishing last but slightly placated by the fact that I was lifting the most in the beginners class, by 20lbs, and using the highest box (I couldn't convince Chris to let me try the 24" - put that on the to do list for later). And let's be honest, I had better form. God, I'm a competitive bitch.
Thank you to Tetz for the gentle peer pressure to try out CrossFit and for coming with me!
Now to finish the Elements classes as fast as possible to catch up to her...
See you in the box at 8:30 tonight... #addicted
Key take aways: keep your shoulders slightly ahead of the bar and ALWAYS keep your back flat. Also, I apparently can't count and workout at the same time...
Warm up was: 3mins of skipping, a handful of reps (12 maybe?) of dead lifts super slow to focus on our form, and box jumps (3x12", 3x16", 3x20") to figure out what we could handle for the workout.
The actual workout was:
15mins (14:33 for me to complete)
3x (150 skips, 21 box jumps on 20" box, 12x dead lifts using medium bar and 10lbs each end, total weight of 55lbs)
I really took my time with the dead lifts, having a tendency to let my knees slip forward. Chris, our coach, was awesome about giving real time feedback to correct form. By the end I was earning "Very smooth" praise from him. As many of you know, I'm aggressively competitive so I was annoyed at finishing last but slightly placated by the fact that I was lifting the most in the beginners class, by 20lbs, and using the highest box (I couldn't convince Chris to let me try the 24" - put that on the to do list for later). And let's be honest, I had better form. God, I'm a competitive bitch.
Thank you to Tetz for the gentle peer pressure to try out CrossFit and for coming with me!
Now to finish the Elements classes as fast as possible to catch up to her...
See you in the box at 8:30 tonight... #addicted
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