Monday, December 10, 2012

CrossFit Elements Week 1

"I may not be there yet,
but I'm closer than I was yesterday."
-- Author Unknown

Overcame some fears, identified plenty of weaknesses, and started the CrossFit Elements classes at CrossFit Amplify this week, can't wait to get stronger! 3-4  weeks of learning the basic moves and skills of CrossFit, and then it will be time to start the real work.

CrossFit Amplify

  • With this amazing weather we're having, thought about going for a run first thing, but with my first CrossFit Elements class in the evening, decided not to chance it.
  • A bit nervous, but also excited about CrossFit Elements. After my initial visit and checking out videos on YouTube, I was really looking forward to learning some of the techniques. After meeting some people (REALLY friendly folks there), I headed off with a couple of other newbies to learn how to power clean. The power clean refers to any variation of the clean where the lifter does not catch the bar in a full squat position (thighs parallel to the floor or below). Coach Sean took us step by step through the body movements that, when combined correctly and explosively, will allow us to pull the weight from the floor to a racked position across deltoids and chest. Following that we did our Workout Of the Day (WOD): 1000 yards rowing, 50 air squats, 40 situps, and 30 pushups - looks easy on paper, but it wasn't in real life. I am so weak. More Elements tomorrow night!
  • Took it nice and easy run after last night's CrossFit class, wasn't sure what to expect. Except for some soreness in one hip, definitely feels like I'm coming back from the illness of the last couple of weeks. December 3rd, 52 degrees, shorts, no gloves or jacket, really surprising, but I'm loving it!
  • For CrossFit Elements tonight, Coach Sean took us through the mechanics of a Push Press using just a barbell - so many things to remember! The Push Press is an overhead press similar to the military press; the difference is that the movement is started by a push from the legs. This begins the momentum of the movement; after the lift, the weight is then returned to the shoulders on the chest. It's not worth rushing though, as proper form will take you a lot further than just muscling through. After learning the steps, we practiced putting it together, then it was on to the WOD: 10 Minutes AMRAP (As Many Reps/Rounds As Possible) of 10 Push Presses 63#, 70 yard run. Once again, easy on paper, more difficult in real life. I ended up doing 49 Push Presses with 210 yards of running, just ran out of energy and time to finish off the last bit. Shoulders, forearms, and elbows all a bit sore after. :)

  • Pullups today, a definite weakness of mine (but everything is, pretty much at this point). We went over basic technique, then added bands to assist us -- I started with the green band, and could actually do an assisted pullup! Up next were kipping pullups, which it involve a hip snap that lifts the body with less pulling. Using the kipping pullup technique allows CrossFitters to complete more reps than a typical pullup. Another benefit over the standard version is that the kipping pullup is a full body exercise. Coach Sean had me working on those using the green and red bands - I had hoped for more assistance, but it's not supposed to be easy, right?
  • Onto the WOD: In less than 12 minutes, 5 Rounds of 5 Kipping Pullups, 10 Wallballs, 70 Yard Sprints. I completed the workout in time, though I needed to borrow my neighbor's bands (green and blue) for the last two pullups. :)
The rest of the week and weekend I took it easy, being careful in my recovery. I don't think I'm suffering from Delayed Onset Muscle Soreness (DOMS), because the soreness starts right away. :)

As a CrossFit beginner, the initiation has been very humbling. Even though I always knew that I wasn't very strong, it's still a slap in the face to be shown it so graphically. So far, though, I've really enjoyed the hard work and learning new exercises, and can see this fitting into my training very easily. It's definitely needed.

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  1. So great that you spend a full month getting familiar with all the moves, etc. I am starting an intro class myself next week. I'm a bit apprehensive but excited also.

  2. I am so glad you are enjoying it! I agree, it is definitely humbling but in a good way. Can't wait to see what you think moving forward!

    1. Heather, I'm just glad I'm enjoying it, because I REALLY need it!

  3. I think I'm sore and tired just reading this! Yikes! I'm definitely not ready to take on Crossfit!

  4. LOL, love that you know it is NOT DOMS because it shows up so soon!

    I love that they teach you all these moves up front! And I love hearing about them and thinking about what I do in my strength class that is similar :)

  5. yay pullups!! took me FOREVER to get the kip. apparently i have no rhythm even in working out, ha (that was my excuse at least) :) i usually arrive early to the gym to get in some extra pullup practice. i wanna get a muscle up! it is super nice to meet all the friendly CFers - just like the running community!


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