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Read MoreIt Didn’t Look That Hard
The rest periods built into our workouts this morning tricked me into thinking they “wouldn’t be that bad.”
HA! Even the warmup was tough!
We were all drenched in sweat and groaning before we’d even started the Skill work. And the skills felt like a WOD. Which, I guess, made the WOD feel like punishment.
But A+ to me for using the 24kg kettlebell for swings. I did four of the rounds unbroken!
And I’m supremely motivated to get a kipping pullup now because the “scaled” version this morning for us non-kippers was a MAX HOLD with our chin over the bar. Holy schmoley! Made me feel like my noggin was going to pop right off. I kept forgetting to breathe. Mostly ’cause I thought I was dying.
Just a typical Thursday morning in a CrossFit box.
Warmup
400m run
2 rounds:
10/side 1-legged hip extension
10/side torso stretch
Plank –> arm/leg extensions
1-foot hop: up & down, side to side, front and back
High kneesSkills
5 rounds:
10 Russian swings, 24kg
rest :30
10 Step-ups/leg
rest :30
Max tuck holds on parallettes
rest :30WOD
5 rounds:
:40 Row @ 70% + :20 rest
:40 DB push press, 20# DBs + :20 rest
Max chinup hold + :20 restMy chinup holds:
:10 – :10 – :12 – :12 – :11
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Oh man…max holds DESTROY me! I get over the bar and try not to imagine what I look like to the trainers w/my face scrunched in pain and my entire body shaking! They are not only a great motivator to learn to kip, but they are really helpful in building the strength to do it. Good luck!!!
Meg
I'm gonna have to make suggestions to the two CF places here to add in some skills work. I keep reading of yours and am quite jealous. Heck, for one of the CF places in town they could really use more of a warmup, they never seem to do much, just jump right into the WOD. *sigh*
Meghan –> I'm hoping the strength-building will help me get to a kip soon!
Zyzzyx –> The skill work has really helped me become more confident with the gymnastics stuff and strength training. Working on the technique of lifts with medium weight and a focus on form has been SO educational — and knowing it's "skills" and not a WOD takes away my ego so I just focus on learning. Good luck getting your local CF on board with the idea!
Ok, so I just gotta say that I. Am. So. Jealous. that you even have a CrossFit near you. I'd love to join one, as I'm apparently not motivated enough to do the workouts on my own.(not having the equipment is also a holdup, but that is just a detail)
Kim
Kim! Would it help if I threw down the gauntlet and gave you a challenge? I'll give you a CF-style bootcamp workout with NO EQUIPMENT, if you want… then you can post back here about how it was.
You game?
YES! I'd love a little challenge and some direction to get me going!
Kim
Yay, Kim!
If you let me know when you're going to do it, I'll try to do it, too. Then it will be almost like we're doing it together.
I based it on Fight Gone Bad. 3 rounds, 1:00 per exercise. I LOVE this workout format.
No Equipment, No Worries
3 rounds:
1:00 pushups
1:00 air squats with arms overhead
1:00 triceps dips (on a chair or bench)
1:00 walking lunges (:30 each leg)
1:00 sprawls
1:00 rest
Well, since I asked for it, I'm going to try it tonight! (I won't be mad if you don't join me. I know you had a good workout this morning!) 🙂
Thank you so much for posting this.
Kim
Hope you like it! Have fun!
Today was my first Filthy 50 and since I'm still fairly new to CF I did the Dirty 30 🙂 Same thing less reps lol! I can't believe I made it out alive…I love how CF warm-ups can be more difficult than some people's whole workout! Great job 🙂
Filthy 50/Dirty 30 is some SERIOUS work. Good on you, Judi!
Girl…you.will.get.that.damn.kip!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Miss seeing ya around…:(
Oh, Barbara! Yes, I will. And until then, I'll hang from that damn bar as long as it takes.
Reporting back….I am SO out of shape. The last round was definitely embarassing to say the least. I think I only managed 6 tricep dips the last time around 🙁 I will be doing this again though! Thanks again for posting it – I always do better when I have instructions, as opposed to "Well, what am I going to do next?"
Kim
Way to go, Kim! Good for you!
Triceps dips are Hard, for sure. And three rounds isn't easy.
If you click the backyard workouts label on the right, there are lots of workouts that don't need equipment. You can also find more CrossFit style workouts that you can do with just your body here: http://www.crossfitdurham.com/wp-content/uploads/2010/02/Travel-WODs.pdf
You are awesome!!! 🙂
Kim