i made it!
this morning at 8AM i had my first private crossfit fundamentals training class
ever since i took my first trial class last sunday i had been mentally debating whether or not i should sign up for the fundamentals training. my main concern was money because crossfit does cost a pretty penny – but burpees, box jumps & hand release push-ups weren’t enough for me – i wanted more – i wanted to play with the big boys.
so merry christmas to moi!
what i was/am most excited about was having someone one-on-one teach me the big olympic lifts. i do practice them on my own but i’ve been dying to have someone guide me through them – correct my form – and make sure i am doing them correctly so i can make some good progress
sign me up scotty!
the first session went great. my coach matt walked me through the basics of how our training sessions would run (5 of them) and then we got right into it
we started out with a quick warm up – a few rounds of jumping jacks, high knees & butt kicks – then some shoulder work with a pipe to stretch them out
it was like trying to chew gum & walk at the same time
today our focus was going to be three things: the overhead press, the push press & the push jerk – he explained that each move progresses into the other – 1 hour of pressing – OOF.
for the first half we used a pipe – which is basically a long white pole that weighs about the amount of two water bottles
he was great in that he showed me how to do each move and progressed through them – i was not allowed to move on to the next progression until i had that one perfected
for the overhead press – the main thing i learned (which i had totally wrong to begin with) is that the bar needs to go straight up – that means pulling your head out of the way so that the bar is not going out and around your head. – it’s a lot harder to remember this then you think!
what i thought was great was that matt never asked if i worked out previously or if i had any prior experience to these kinds of lifts – everyone is a beginning and everyone can benefit to learning the fundamentals no matter how experienced you think you are – aka check your ego at the door girlfrand.
next came the push press – this move is a lot of fun – and actually makes you feel super strong – it’s also scary if your nervous about shoulder control…(cough me cough)
the important thing here for me was keeping my body in a straight line – not leaning forward to get back into the bad habit of pushing the bar out and up – but really just up and up. – keep those elbows UP!
drive drive drive the bar through the ceiling!
still working with the pipe – after matt was cool with my press and push press we moved onto the jerk.
the push jerk for some reason seemed super scary to me – i am straight scurred of overhead movements because i feel like a week duckling when it comes to those moves -- but my coach never blinked an eye so i guess he couldn’t sense the fear
the push jerk allows you to push the maximum amount of weight over your head between the three we went through
the key thing for me with this was (1) coordination – because i have none and (2) not pushing two early – landing then pushing. my coach was great at show & telling – so after a few rounds i finally got it.
after “mastering” the three variations with the pipe – it was time to hit the weights. we worked on pushing for about 20 minutes with the weights – same weight for all three so it was easier to see how each progression made it easier to push the weight up – i believe we used about 40-45lbs.
when coach was satisfied with my form – which i think he was impressed we got through pretty quickly – we moved onto handstand push-ups & kip and pull-up practice
coach say whaaaat! – i told him i thought he was nuts that he thought i could do a handstand push-up but we started out using the box to kneel off of
someday i’ll be the girl on the right…
we were moving through things pretty quickly so we finally got to pull-ups & kips
for the pull-ups i practiced with a band and for the kips i had to use the big boy bars because i’m too tall for the practice bars.
the kips are freaking hard and we didn’t get to the full variation but what really stuck out was when matt told me to ‘move like a banana’ – i swear it’s weird but it totally sticks!
this is a great source for a kip lesson
FINALLY. when coach matt was proud of my work – we got into a WOD to end the session
ready go! – for the WOD i didn’t necessarily go all out because matt wanted to make sure i had good form throughout – i was also shocked with how i didn’t suck at jump roping as much as i had anticipated
i finished 6 rounds in 10 minutes
when we were done – we made another date for tomorrow same time – same place for lesson #2
post crossfit brunchin’
sweet potato with almond butter & coconut flakes and a big fat chicken & egg omelet with spinach, peppers, mushrooms & shredded brussel sprouts – CAWFS naturally.
i had SO much fun – seriously it felt so good and i think/know i’m going to love pushing myself and being surrounded by people with like-minded goals/interests.
was i scared to put myself out there by myself and try something new? OF COURSE. but isn’t that what life is about?!
love to love you <3
cawfee tawk! when was the last time