Training

As some of you know, I have been assisting the coaches as a trainer for the past several months.  This is to gain experience and knowledge in being able to become a coach in the future.  CFI put together an Instructor Development course.  This course was designed on how to become an effective teacher.  Creating lesson plans, how to deliver the plan through the different methods of learning, time management, things of that nature.  It was a very good class with valuable information that will help me to become a better coach and will also be used in the very near future when I ship out.  I was able to lead my first class (still a trainer not a coach yet) on Monday with Jerry.  The first class I was admittedly a bit nervous and was a little monotone.  The second class went better.  I had fun and can't wait to do it more.

230112

So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible.  I decided to give some OHS a go.

OHS 5 x 5

115# for all

I still didn't want to push with the weight so I just kept it at 115#.  I could feel a little twinge near my thumb but I didn't think too much about it.  I wanted to do the metcon.

Jeremy

21-15-9
OHS 95#
Burpees
Time: 6:59

This is where things went downhill.  After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it.  Probably shouldn't have done that.  I then went down for my first burpee and as soon as my weight was on my palm it just started screaming.  I probably should have stopped but I didn't.  After I was done, I iced it down.  Probably set myself back now because of this.  So I decided that no more messing around I need this thing to heal and soon.  I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.

240112

Well what do you know my first day to modify!  Now the pain is when I put pressure on my palm near my thumb, extending it out.  Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.

12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean

I have to say the urge to curl a dumbbell is very strong when doing a clean.  I really had to focus on form with that.  Thrusters were not a problem.  So shame on me for not listening to my body.  It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury.  Listen to your body!

14 November 2011: CrossFit Rubicon

You know all Monday's should be visit a new box day.  Then I would actually like Monday's!  So I hit up CrossFit Rubicon in Vienna for the 0600 class with David 'Chef' Wallach as the coach for the class with my friend Michael assisting.  Now I know a lot of people probably think that 0600 is way too early to work out but if you are not used to it, I would suggest throwing it in every now and again.  Always good to give your body a shock and I most certainly gave mine one!  We started out with a warm up then moved on to some strength skills with the deadlift.  I need to remember to keep my shoulders back and active!

15-12-9 reps of: 

Hang Power Cleans 135 lbs 

Wall Balls 20 lbs 

Pull-ups 

Lateral Burpee (Over Barbell)

Time: 12:58

Thank you for having me at your box!

12 August 2011

No CFSB for me today.  Just straight WOD.  When I first saw the WOD I thought yeah it will be a little hard but no big deal should just breeze through it.  I should have known better.  As you will learn when CrossFitting, the WODs that appear easier tend to not be easy at all.

Run 400m
then 5 rounds

12 deadlifts
9 hang power clean
7 front squats
5 push jerk

then run 400m
Time: 19:09
Weight 80% of max push jerk.  For me I used 125#

The first run went as expected.  Got to the bar and knocked out the deadlifts easily.  Then came the hang power cleans.  I didn't realize what I was doing wrong until Coach Lori pointed it out to me.  While yes I was dipping, as I was starting my drive, I was actually pulling my arms way before my hips were fully extended and I was not shrugging.  What does this all mean?  This means I was muscling up all of the weight wasting precious energy on doing something I did not need to do.  After she noticed, I concentrated on "the relay race"  The relay race is the race you have with your body when it comes to a lift.  In this case for the hang power clean, you first dip, then the first thing that goes in the drive is you are driving your legs to full extension.  Then you need to open your hips fully.  As soon as your hips are open you need to shrug with your shoulders and get some scarecrow arms going to get that bar up.  Fast elbows to get underneath that bar!  Of course all of this is done very fast.

By the time the first round was done I knew this was going to be more challenging then first thought.  It was completed though!  A very good WOD.  Looking forward to see what tomorrow will bring!