crossfit fundamentals day 3– picking stuff up off the ground

hi hi friends!

thanks so much for sticking with me during my crossfit fundamentals training – you can read about day 1 and day 2 here.

i’m having so much fun learning all of these moves and i think i’m making pretty good progress

coach matt and i scheduled today’s workout for 11AM – i usually workout earlier in the morning but this gave me enough time to get a solid 10 hours of sleep, enjoy some coffee, watch the end of the sex & the city movie and then make my way to the gym

do you see me waving in my coffee cup?!

the box was crazy busy this morning – as soon as i walked in i got my official membership all settled up and met a few other members of the box – everyone was almost finished with the 10AM workout and they were doing handstand pushups like it was their job

coach matt announced today that we would be ‘PICKING STUFF UP OFF THE GROUND’ oh joy!

as a PSA matt told me he went out last night so he could potentially smell like alcohol – i told him good – i hope he had fun – as a PSA i told him i was sore – he didn’t care. HA. i mean he cared – but you get the point – we still needed to crossfit

we started out with a nice warm-up – pushups, jumping jacks, sit-ups, high knees & butt kicks – thank god no burpees

we ran through everything we learned the last couple of days – overhead progression & squatters – coach matt actually told me that i was too flexible and that when i start adding more weight on i should think about not going too far down so that my body doesn’t go forward – until i at least have control of the weight – good stuff.

then it was time for the picking stuff up off the ground progression…deadlifts, sumo deadlift high pulls, & medicine ball

same as before we started the lesson with the pvc pipe.

first up – deadlifts!

now even though i have been deadlifting on my own for a little while now – i was super excited to finally have someone work with me in person on these lifts. turns out all this time – i wasn’t doing it the exact correct way – my butt was too low!

the two key and crucial things i need to remember is to always keep the weight on my heels & to have my lower lumbar engaged at all times

all this time i’ve been ‘deadlifting’ my hips have been too low! probably why i’ve had some lower back aches – oh the beauty of proper form!

next we moved on to sumo deadlift high-pulls – which are intense and super fun

coach matt did a really good job of explaining/showing how the power in your legs make it easier to pull larger quantity of weights – he showed this first in the upper body progressions – and it’s stayed true through all of the other exercises

source

he had me do a regular upright row – to show the weight of the bar – and then the sumo deadlift high-pull to show the difference in weight – these were fun. that is all.

finally we moved over the medicine ball clean – which are the bane of my existence and you need a lot of coordination for

i wanted to punch the medicine ball by the end of this – it’s hard! talk about major brain farts.

they don’t seem that hard – but it’s a lot of brain work to not want to throw the ball up and catch it. – i thanked my lucky stars when we were done with these suckers

after going through everything with the pvc pipe we moved on to some weights – i worked through each of the exercises with about 35-45lbs to make sure that i had down form and not get injured.

once done with these we had just enough time to go over ‘wall-ball’s and get in a quick workout

wall-balls = death

just when i thought it was time to go home and eat - coach matt said ‘you in the mood for a sweat?’

uh duh.

i used 40lbs for the sumo deadlift high pulls, a 10lb medicine ball for the wall balls, & my big old body for the sit-ups

BAH. this was beastly – i finished 8 rounds with 3 sit-ups shy of 9. rough!

i’m officially a member at crossfit the rock – and i’m SUPER excited! i have 2 more private sessions left to get in before i can start participating in the group WODs and i’m ready to rumble. i also have a new gym membership to the fitness center that it’s a part of – which has some pretty stellar 360 spin classes that i might take advantage of!

i’m excited & ready to rumble.

for now it’s time to close out football season and start the new year off!

P.S. my legs are fried – tomorrow i will enjoy my day off.

love to love you <3

-julie