CrossFit ….. Day 5

I know that many of you are interested in CrossFit but are scared to try it because there are so many photos floating around of super strong people doing really crazy things.  It’s intimidating.  I know because I too was intimidated. So I’ll keep posting on it cuz trust me, if I can do it, anyone can.  I’m weak.  I have a bad back.  I have multiple muscle imbalances causing little “aches & pains”.  I have zero core strength.  However, these are the very reasons why I keep going back.  I want to get strong.  No, I NEED to get strong to support my body better and possibly carry any fallen comrades during the Dopey Challenge at WDW Marathon Weekend.

Day #5 at CrossFit brought us the Deadlift.  Say what?  It’s the long bar with weights on the end that we would NEVER touch in a million years.  Yep, it’s apparently time to build some muscles skills.  There was a bit of instruction involved.   Then practicing with the empty bar which was heavy all by it’s lonesome.   Then the addition of tiny weights which were still heavy.  Sequenced Photo Source:  CrossFit Centurion

deadlift_demo

weight bar   10 lb plates  

Look, I can do it!!!!

DeadLift_me_7-9-13

I did it.  Not well but I did it.  Once we went thru the instruction/trial period we probably did 4 sets of 10 with a 10# plate on each end. 

Since the deadlifts took some instruction, we were split into two groups.  The non-deadlift group did AMRAP (as many rounds as possible) in 19 minutes of the following sweatfest.

  1. 10 Step Ups onto an 18” Box – Body weight only
  2. 5 Burpees.  These were almost impossible the other day and totally impossible today.  I must have tweaked something in my flabby abs cuz each time I went down for the burpee, I just ended up laying on the floor.  Zero power. Zero pop.  Nothing.  I could just feel that pull in my abs.  LOL!  Yep, I NEED to get stronger!!!
  3. 10 Ball Slams – 10# ball.  These are one of the easier moves for me.  So I tried to make up lost time after the “burpees”.
  4. 5 Ab Baskets – New move for us!  And I can’t find a pic of it.  Sad smile  It was  a sit-up with the 10# ball.  Initially lay down with knees up, arms out over your head holding the medicine ball (while it rests on the floor), then sit-up and put your 10# ball on your extended legs (like a basket).  Your legs are up like they would be in a crunch position but instead of crossed, they straight and together in order to hold the ball.  Leave ball on the extended legs until you sit-up again, then take it back.  So half the sit-up is with the ball, half without.  When you aren’t holding it, your legs serve as a “basket” to hold/rest the ball.  Clear as mud, right? 
  5. 100 meter run with 10# plate.  Easy, just pick up the 10# plate and run the 100 meters.  Easiest part of this set for me! 

This was a killer workout, add in the heat/humidity and the fact that the facility was SO FLIPPIN’ HOT and it was kinda funny.  I was dirty and gross.  I had sweat dripping from places that I didn’t know could sweat.  Like from the end of my nose.  Wow.  Sweat dropping constantly from the end of my nose.  Now that’s disgusting fun.  #GettingStronger

Getting Stronger

** Getting Stronger Thru CrossFit cuz that’s the only thing open at 5am **  TooTallFritz  **

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8 thoughts on “CrossFit ….. Day 5

    • Jess, you and me both. I won’t be joining the Cross Fit revolution. I prefer slow and controlled movements over fast and furious.

  1. Awesome posts TTF and I have been quite quit in commenting on them, but that doesn’t mean I am not reading your posts! I give high kudos to you and all that are pursuing this form of x-training. I know…that given time and consistency…you and the others will all be stronger…and from that physical strength gain…comes the confidence in mind!

    Much of this x-fit you doing I haven’t done and probably couldn’t do…or at least struggle with it as much as you and your comrades. Doesn’t matter…the struggle is the gain…in the end long-term…if the commitment is made and kept and you go the distance with the program’s duration.

    Dead-Lift….yikes…that is a tough routine to do and one has to be careful…especially if you have lower back issues as you cite. Dead-Lift is a lot about technique and from description sounds like your trainers approached it carefully and soundly. It makes me nervous and the routine may or may not be necessary to build strength in sense of running or triathalon. But doing DL will make associated muscle groups stronger….and I guess that is the point of it all right…..getting stronger and feeling stronger?

    Pretty cool to see you and the others making the commitment and meeting the demands of the X-fit routines. Can’t wait until you have completed the program to give your interpretation of how much it made a difference in how you feel and perform!

    • Totally agree on the deadlifts. Too much weight/reps too soon can set you up for major injury. Deadlifts are great to strengthen the hamstrings for runners when performed carefully.

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