Tonight was my first work-out that didn’t contain ANY running, but it killed me in other ways. Having looked at the work-out on Facebook beforehand (they post them up the day before), the warm-up comprised a 200m run, but that was changed at the last minute to as many lots of five burpees, 10 squats, and 15 sit-ups as you could do in two minutes. That’s fine by me.
Then it was into groups of three, each person doing five lots of three reps of front squat, followed by the same of push press. You know what these things are now; I don’t need to explain, do I?
One of the two guys I was with was the projectile vomiter of the last work-out (see previous post), and the two of them were able to squat and press more than me. But that’s fine, as it’s not a competition. We were told that over the next few weeks, these work-outs will be repeated, with the emphasis on building weight each time. You can only lift what you can lift, after all.
Still, I squatted and pressed 25kg, with some encouragement from one of the other guys. That’s one of the main differences between CrossFit and a “normal” gym (as I alluded to in my very first post) – it’s a group thing, and you encourage each other. I started out pressing 20kg in the first couple of sets, but he suggested I put an extra five on, so I did and up it went.
I still need to work on my shoulder mobility, as I can’t get my elbows high enough during the front squat, and the bar always digs into the right side of my collar bone, making it sore. It annoys me that I can’t quite get the right posture. I might speak to the resident Olympic weightlifting coach about what I can do to improve.
At the end, we did some metabolic conditioning, involving 21 reps each of dead-lifts and kettle bell swings, then 15 of each, then nine. Of course, the first thing I thought of was scaling back the weights (I’m level 1, so 60kg dead-lift and 20kg kettle bell), but I told myself to just try it first, to see if I could do it. And I could. Just. How I did a total of 45 of each is beyond me, but I did it all in five minutes and fifty-five seconds (fourth out of 12 people). My plan was to do the first 21 as fast as possible, and it just about worked. I was so temped to stop the dead-lifts a few short of the total. NO CHEATING!
The sweat was dripping off me at the end, but every time I do this, my body is slowly getting more used to it. I’m sitting here, feeling very little aching at all. I must be doing something right.
Oh, I also need to stop wearing my wedding ring to CrossFit. It’s getting scratched from rubbing against the bar. As you were.