Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
And one of the mainsite videos today is “Classroom Techniques” by CrossFit Kids - A CrossFit Journal preview video ... [wmv] [mov] with the amazing Nichole811 taking the lead. You also get to see DD working (playing? ) with her class of really cute pre-schoolers.
did a cardio circuit to warm up today. benchpress, military press, latpulls, and cable rows, 2x15 all super sets with 30 seconds on the stairclimber in between
cfwu 2x5
Squat cleans, this was the first time I have ever done these so I took about thirty minutes to work on the form before adding any weight to the bar.
then
95lbs, 95,95, 115, 135, 135, 135(f),
one of the guys at the gym, who was for many years a competitive powerlifter stuck his head in the little room where I was lifting, and said my form looked ok but I needed to pop under the bar a little faster. I need a video camera so I can get the skinny from the gurus on here.
cash out
150 punches on the heavy bag ( arms feel like jelly from the WOD yesterday I am betting my 3 year old son could have hit harder)
100 single unders 4x25 threw a couple of double unders in there for practice but I really suck at those.
This was great for me. Just the other day for CF Total I only got 255 x 1.
Changes made:
I got a good night sleep (7 hours)
Left my warm-up pants on during WOD to keep the knees/legs warm
Used the elliptical machine instead of treadmill for warm-up
Note: my lower back is hanging in there, just a little stiffness/soreness
I practiced HS push-ups before getting into my workout, and could only manage three at a time, so I decided to use progressions. I was surprised at how quickly I banged them out. I’ll really need to just go for it next time. Pull-ups were good…I broke up every round, but got 11 the first time (PR). Good progress!
Last time I did 65 lbs in 7:08, so this was two minutes slower, but I upped it by 15 pounds. I’ll stay at this weight until I get can get 5:00 min and then I’ll bump to 95 lbs.
Anyone have a good suggestion about how to take down the bar from standing position because I often feel a stinging sensation in my left lower trapetzius muscle. When I take down the bar from my shoulders it often ends with a jerk before I let it down on the ground…
) with her class of really cute pre-schoolers.
