Tuesday: We did power cleans which is essentially lifting the weighted bar from the floor and catching it on your shoulders while the workout includes a lot of jump rope and hanging from a bar while trying to lift my knees to my elbows. Ultimately, the idea is to get my toes to the bar above but for now, I do the scaled version and do my best to get my knees in the same zip code as my elbows.
Wednesday: Well, the day began with my coach showing us new stretches to open up the shoulders while saying "Today is going to be a massive overhead day." Oh joy!!!!! Not. The strength portion of the workout was "1RM" which meant one rep max...try to lift your heaviest weight with proper form and movement. The movement was the Push Jerk. The weighted bar begins on your chest and you slightly bend your knees then thrust the bar straight overhead and push your head forward while straightening the knees. This was my first victory of the week. I had only done a light 65 pounds prior but got 1RM of 125 pounds. Quite happy with that! Then the workout, dubbed "Death by Push Jerk." Starting with the 1st minute, everyone does 1. Minute 2...you do two...and so on. The workout is over when you can no longer do them all within the prescribed minute. I got to the 10th round and only squeaked out 9 lifts. Arms were very wobbly and it was all I had. Two men in the class gained an audience as they battled it out into the SIXTEENTH round. That's a lot of jerks! :) Tough workout but I walked away happy with my effort and I really enjoyed it. Wednesday was also the day when Week 2 of Row'd Royalty was announced so I spent some time educating myself more on proper rowing technique and efficiency. I really wanted to do better on Week 2 of this 4 week rowing competition.
Thursday: Oh for the love of all that is good in this world...MORE overhead. This time, my most hated lift...the overhead squat. Arms spread wide on the bar and arms locked with it suspended overhead...then squat. For those (ME!!!) with poor shoulder mobility, this is very tough. It's one thing to do squats but to put the weight up there...yea, no. It's just so difficult. I could barely put any weight on at all. "Comical" is what I'm sure I looked like. I did the best I could then came the workout that had more of those in them (10 each) but mixed in 24" box jumps (10 each) and knees-to-elbow burpees (9 each)...all of that 4 times through. Those overhead squats were sucktastic. Enough said. I re-did those stretches from Wednesday and called it a day. Later on after work, I felt ready to return for the rowing workout for Week 2. This week, we have to row 400 meters, 1min rest, then 1200 meters. I did my very best to apply all I learned in the last week and hit all the marks. I lowered my revolutions per minute from 41 to 30 (as instructed by coach and friends) and leaned back at the end of the stroke. The result was more time to breathe on the recovery but still maintained close to the same pace as last week's fast-paced workout. The key is a full stroke with excellent posture and POWER in the pull. Everything must be done to not waste energy.
The last thing I did yesterday was sign up for another competition...THE competition that leads to the international CrossFit Games in California...call it the Olympics of CrossFit. The Games "season" all begins with the Open which takes place throughout the country and world locally at CrossFit affiliates. At the end of February and for 5 straight weeks, there will be a humbling workout announced each week and all athletes will complete it and enter their scores. Even the elite start here which is pretty darn cool. Those who excel in the Open will move to the Regionals and then to the Games...the place for the less than 1% elite CrossFitter. For the Open, I hope to learn a ton about myself and push myself harder than ever before. Last year, my gym fielded 60 athletes in the Open.
Afterwards, it was time to practice some more my kipping pull ups. As one of my 2015 goals, I need to consistently work on this. Plus, it's a part of SO many workouts. A strict pull up is one where you are hanging on the bar and pull yourself straight up, chin over the bar. Kipping is a motion where you use your body weight to propel yourself upwards and then pull yourself into the bar. Until now, I haven't been able to do it. Today, I got a few legit ones and had my wife record it. The video is on my Instagram account (username: RTRSBM) but here are a few screen shots. I'm super happy. I just need to learn, now, how to string several together.
Have a great weekend, everyone!