I'm already sore and having a hard time picking up my glass to drink some water. This cannot be good...
I started my first make-shift crossfit workout today. I say make-shift because I was told to just cut the workouts by 50%, but I just snipped here and there to make my own. Is that bad? Here's what I was supposed to do:
6x for time:
30 squats
10 chest-to-bar pull ups (ya right!!)
5 power cleans/jerks (155lb/105 lbs)
I thought the squats would be easy cause they're just body weight, but they add up... quickly!!!! Here's what I actually did:
3x/2x for time:
20 squats
5 chest-to-bar pull ups (we'll talk about these in a second)
5 power cleans/jerks (45lb bar)
My times were 8.09/6.24
SO... like I said, I thought the squats would be easy because they were just body weight, so I only dropped them to 20. The pull ups... let's just say that MAYBE one or two actually resembled real pull ups, and my chest never came anywhere near the bar. I started off with one real pull up, chin to bar only, then had to do the jump pull ups (whatever those are called). The second time around in the first set, I only did 4, the third time around, only 3. The second set I did 5 both rounds, but they were more like jumps with a split second hang at where ever I ended up from the jump... there was no pulling involved. The power clean and jerks weren't too bad. I only did the 45lb bar cause I haven't done those in awhile and I didn't know if I was supposed to do separate the clean from the jerk cause of the different weight but I did them all together.
I'm looking forward to watching my body get back in shape again... Hopefully I can stick to this. It doesn't seem too bad, quick and hard... Doesn't let me get bored. That's a good thing.
Well hopefull I'll type on here tomorrow, if I can move my arms. I haven't been this sore since dip push crunch on my first day of volleyball at ARC...
About Me
- Shalina
- I am an athletic trainer, living in Fullerton (more widely known as 15 minutes north of Disneyland). I am currently working at a physical therapy clinic and at a high school. My dream is to one day be a full time ATC at a high school, while teaching an ROP course for my own high school athletic training program. I miss NorCal emensley. SoCal is beautiful, but it doesn't have my lakes, rivers, mountains, and most importantly, my solitude. I am so lucky to have met a man who shares my passion for keeping an active lifestyle. A man who pushes me, not only in the gym, but also in life, my faith, and my relationship with myself. If I could stay this active, showing my children and those around me the benifits and absolute joy of staying in shape and healthy, I'd be a happy camper.
Ok so I am a bad coach...you can fire me now...so I need to explain a few things. No snipping here and there...lol...First try scaling just the reps by 50% and do the prescribed # of rounds (ex. 6 rounds of 15 squats, 5 pull-ups, and 3 clean and jerks). Push yourself through the workout but rest (try to keep it around 10s or less) as needed in order to finish ALL of it. On these met-con workouts you should definitely be fighting for your breath but know your limits...you will meet Pukie if you push too hard ;) As for the pull-ups- try using a box to jump up to the bar and don't worry so much about getting your chest to the bar for right now. When there are two weights listed on a movement- the higher one is the recommended weight for men and the lower is the recommended weight for women (usually 60-65% of the men's weight). You were dead on when you commented that it's "quick and hard...doesn't let me get bored." That's what I love about it...it ALWAYS challenging! But it's also very fun and you see amazing results...just wait you will be doing 10 chest-to-bar pull-ups in no time. Check out the kipping pull-up demos on the main page...try to practice those. I just learned how to do them finally and they are a LIFE SAVER!! You basically use your whole body and momentum to get you up to the bar each time...and no it's not cheating ;) lol
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