Crossfit Workout #1

So, my first “real” Crossfit workout, having graduated to the big leagues.  It was a pretty busy gym, as there was only one workout for the day at 9 am due to the holiday.  Everybody was very friendly on their way in, introducing themselves and smiling.  Now on to the workout.

Our warm-up consisted of three consecutive rounds of:

  • 10 tuck jumps
  • 10 KB swings
  • 5 burpees
  • 5 plank walks
  • 20 jumping jacks

This was a fairly challenging warm-up.  The tuck jumps weren’t too bad to begin with, and the kettle bell swings are still kind of fun, even if I’m pretty pooped with 10 of them at the higher weights I’ve been moving up to.  I still hate burpees, and the push-ups incorporated in those combined with the push-ups in the middle of the plank walks had me struggling by round 3.  Twenty jumping jacks sound pretty easy, but this was the first time I was struggling to finish those instead of using those as in-workout rest.  I wasn’t the last one done with the warm-up, but was pretty close.  But, it got done.

Our “sermon” for the day was five sets of 3 back squats at roughly 70% of our max weight, but doing them slowly.  Moving down at a 2-second pace, with a 1-second hold at the bottom, then a 2-second push back up.  My partner and I used 135 pounds, which wasn’t quite 70% of my max, but was a touch more than his, so it worked out pretty well.  Working hard, but survived.  On to the WOD (Workout of the Day).

Today’s WOD was a partner workout, with a list that seemed to go on and on.  The goal was to have one partner always working, the other resting, and switching off as needed when one became pooped.  Here’s the list:

Geek trying to pull up hg clr

  • 50 box jumps @ 24″
  • 50 pull-ups (jumping pull-ups after my first 2 strict)
  • 50 35?-lb KB swings
  • 50 step walking lunge (45 lbs then 35 lbs)
  • 50 knees to elbows
  • 50 push-presses @65 lbs then 45 lbs.
  • 50 wall-ball shots @ 14/10 lbs
  • 50 burpees
  • 50 side jumps (or double-unders)
  • 400m carry run (or both could run but carry 3 tires)

I started with the box jumps, and my partner, Rich, swapped off with me every 10.  That 24″ height is a bit daunting (Rx was 30″) but we made it.  The 50 pull-ups was a nice switch as my legs were beat, but, as usual, I was definitely struggling by the end.  Rich was having more trouble, so I pulled a couple extra here, then we moved into the KB swings.  Here we went in batches of 15 first, then down to 10s.  Next was the walking lunge.  We began with 35 lbs, but had to switch to 25 partway through.  I lasted two sets of 10 with 35, and finished up with 10 at 25.  On to the knees-to-elbows.  I really hate these, though I know they’re good for me.  Rich really picked it up here, though, and we continued through alternating in sets of 10.  I led off the push-presses with 10 @ 65 lbs, which was pretty challenging.  Rich followed and made it through 8.  I pulled the third round and pushed out 10, then we pulled the weights off the bar.  Rich pushed out another 10, and I finished up with 12 as we moved to the wall ball.  Here Rich was still struggling again, whereas I do OK with the wall-ball (probably due to the volleyball background), so I picked up the slack here a bit before we moved into burpees.  Rich managed to do six in his first round, and I followed up with 10, but was wicked gassed.  Back to Rich, and he eeked out another 10, and I followed with another 10.  Rich managed 6 in the next round, and I finished us up to get to 50, but was starting to get pretty dizzy/nauseous by this point.  Moving into side jumps, Rich led off with 10, then I pulled 20 (again, volleyball training probably helping my legs, but still dizzy).  We finished up each with 10 and 10, then on to the 400m carry run.  At this point, carrying each other probably wasn’t the greatest idea (I was dizzy and nauseous, Rich thought he might pass out).  Here Rich really shined and made up ground, though.  I started with one tire and he took two for the first 100m (which was a LONG 100 m).  When I went to switch with him, he kept going.  When we hit the 200m mark, I took both tires and he took one.  By now everyone else had finished, and many of them were running with us, encouraging us to keep going.  I made it about 100m before I had to start walking (though my jog was nearly a walk previously).  Rich grabbed the extra tire on his way past, and he and I managed to jog the last 100m in, Rich with both tires, while I carried 1.  Total time: 30:59.  I was absolutely soaked, covered in filth, complete exhausted, and glad to be done!

Crossfit OnRamp Day 9

Walked into today’s session fairly excited about the “Total” workout, in which we would determine my maximum lifting weights.

We started out with a short “dynamic” warm-up, which included a jog back and forth across the gym, high knees back and forth across the gym, kick backs, bear crawl, skipping, Russian march, etc., by far the easiest warm-up, all designed to stretch me out.

Our workout consisted of three phases.  Finding my one-rep max on back squats, dead lifts, and strict press.  For each exercise we had 15 minutes.

Beginning with back squats, we started with just the bar, where I did five or six reps, then as the weight went up, slowly decreased the reps.  Between each set of weights we weighted 60 to 90 seconds.  Maximum weight was 215, though it took us close to 20 minutes to get to that weight.  This was pretty close to Chris’s prediction, as he figured I would be able to back squat my weight, dead lift about 1.5x my weight, and strict press half my weight.

The dead lift went a bit more quickly.  I finished up at 345, though with the last few weights I could feel as though I was using my back more than I should, which made 345 a great place to stop.  It took us about 15 minutes to work up to this one.

The strict press went much more quickly.  I started out with just the bar, then we slowly added weights up to 115.  I took a shot at 120, but the bar just refused to make it all the way up, so I dropped it and we called today a success.

Total Workout Score: 215+345+115 = 675.  It’ll be interesting to see how this changes in the coming months!  At the end of this workout, Chris explained that I had graduated from the OnRamp program, and was now eligible to join the regular Crossfit workouts.  This is good news, but also a bit scary… time will tell!