Front Squat

-10 minutes to beat last weeks weight

Close-grip Bench Press

-10 minutes to beat last weeks weight

3 Rounds for time of:

15 Back Squats 95/65 (RTG: 135/95)

1 Rope Ascent 15′

15 Thrusters 95/65 (RTG: 135/95)

1 Rope Ascent 15′

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– Close-Grip Bench Press, 1RM = 95#

– Front Squat, 1RM = ???  (I was having issues with the bar-holding form.  The high elbows, & where the bar rests on your collarbone are going to take some getting used to.)

Somewhere around 16 minutes, I think.

Back Squats weight was just the bar, 45#.

Thruster weight was just the bar, 45#

Subbed the rope ascents.

Also did a set of planks at the end of class (1 minute on, 1 minute off, 5 rounds) – Very hard, struggled through last 2 rounds.

• The rope is not effing easy.  While I understand that I need to develop a technique with my legs, I still think I’m just not strong enough yet.  Instead of doing the actual full ascents, I did a substitution that involved laying on my back back on the ground & pulling my body into a standing position, while maintaining a plank position, belly up.
• Full hand gloves for rope climb are no longer an option, but a necessity.  I’m not interested in having “man-hands” & I don’t give 2 ishes if that gets me laughed at.
• Thrusters are incredibly hard, but they’re something I want to get good at.
• Squats felt good.  Probably could’ve done more, but since the weight needs to be the same as the thruster weight, that held me back a bit.

 

Initial thoughts on the Crossfit overall experience:

• Way too easy to get hurt.  And not just kind-of-tweak-something-hurt, but badly, out for months hurt.  MUST take care of oneself.  Nobody in box does that for you.
• The lack of warm-up is downright ridiculous, & shameful, in my opinion.  Will start doing warm-up on my own prior to start of class.
• I still hate running, which we’ve done everyday so far.
• For the most part, the “coaches” don’t deserve that title.  They don’t know how to teach, aren’t interested enough in the details, & are terrible at queuing properly.  (i.e. “Let’s go, let’s go, let’s go!” is NOT coaching, it’s just yelling at people.)
• Likes:  competitive aspect, fairly serious/dedicated environment, actual exercises.

I am sore again today – traps haven’t recovered & I’m feeling my legs, all the way down to my tibialis anterior (probably due to the running.)  The good news is tomorrow is Bikram & then a massage…   Cannot wait!