Time for the Crossfit Report...as always, it's a novel, so feel free to skip!
Class #6/Saturday
Pre-Warmup (just me): walked 400 meters..didn't get there early enough to do more than that and a few squats.
Warm-up:
- Row 500 meters (my legs were still jelly from skating last night, so this was harder than normal!)
- (Shoulder) Press/Push Press/Push Jerk.
http://www.youtube.com/watch?v=xLcntfkyXbM
While D (the other lady in class) got caught up on how to do the Push Jerk, I followed along with the pvc. Then I did 5 reps each of Press/Push Press/Push Jerk with the 45 lb barbell, and D used the 15 lb bar, since it was her first time. I tend not to put enough jump into the PJ. Our trainer knew that with the heavier bar I'd HAVE to jump by the time I got to the Jerks, so this helped me do them right.
D had some trouble coordinating the jerks (I did too, my first time, but I had a chance to work that out at home, so she did really well for her first time.) While D was getting help with that, I did another round just to be doing something.
- 10 shoulder dislocations with the pvc, to loosen the shoulders and also to find our grip for the overhead squat (OHS).
New Skills:
1) Overhead Squat (aka OHS) with pvc.
http://media.crossfit.com/cf-video/C...tingSafely.wmv
Luckily, I've been practicing this at home with a stick, so I didn't have a problem. I have had trouble trying to add weight to this move, though, so I am looking forward to next class...hopefully we'll get to add a little weight and I can get help on why I'm getting stuck partway through the squat.
We did ten of these with the stick...torture for D, and I could totally relate! These suckers are killer when you first are trying to learn them!
2) Wall Ball! Fun, yet evil!
http://media.crossfit.com/cf-video/C...t_Wallball.wmv
There is a target 10 ft up on the wall. You need 2 medicine balls for this and a target on the wall (could just be a piece of masking tape, for example). One medicine ball goes behind your feet, that is for the squat portion, to make sure you're getting a full squat every time. The second ball is to hold in your hands, in front of your face, hands underneath the ball, like you're going to shoot a basket with it...this is the ball you throw at the target on the wall. We used an 8 lb ball for throwing today. I asked for a nerf ball, but L wasn't going for it. The first part of this move is to hold the 8 lb ball in front of your face, squat to the ball on the floor, come up out of the squat with as much power as you can, you can even jump out of it if you need to, using that momentum plus your arms to throw the 8 lb ball at the target on the wall. If that's too easy, you can use a heavier ball, or if it's too hard, or you don't have a medicine ball, you can use a basketball or whatever you have available...it's still a good workout. Squat, throw, hit the target, catch the ball, that's one rep. I'll see if I can find a video later and insert it here.
3) Ab Mat sit-ups.
http://www.youtube.com/watch?v=RZTWGsMpcRM
These didn't seem evil at first, but after a couple rounds in the workout, they were hard! An AbMat is a little foam pad the fits the lumbar curve of your spine. You sit right in front of it, put your feet together like you're doing a butterfly stretch (remember that from gym class? lol)...this takes the hip flexors out of commission on the sit-up, so it's all abs. Hands clasp together, straight arms, straight out in front of the chest, lay back (now arms are pointing straight at the ceiling), sit up, arms pointing past the feet at the far wall, or else you can touch your hands to your feet. This was a bit embarrassing to do, but since it's a crossfit gym and everybody had done these, we didn't get any funny looks.
The WOD (workout of the day):
8 minutes of as many rounds as possible, of:
5 wall ball
10 abmat sit-ups
I completed 5 rounds, and made it all the way to 8 sit-ups in the allotted time.
We recorded our workout and number of rounds completed in our notebooks.
Stretching:
The usual leg stretching bit at the end. We chatted, and D admitted to feeling like she had "no strength", so I told her about when I started out last year, how I couldn't even squat down all the way or do 10 squats in a row, and that I thought she was doing better than I did when I started out, which is true!
Pull-ups practice:
After class, I stayed a few more minutes to work on the kipping swing. I am starting to get some upward momentum and get a feel for when to do the pull. Now I just need to keep practicing and get the kip figured out. My grip and shoulders didn't hurt too bad today!
L invited me to stay for their normal workout, but thankfully I had some delicate surgery I needed to perform, and tea with the Queen, so I was unable to stay for that torture session!
I'll come back later and insert links to videos, so some of this will be easier to understand if you've not seen these moves before and want to try this at home!
Edit: done. I tried to find you tube vids where I could, in case some don't have windows media player.
Pics! Please. Aside from the costume, how did you do and was it fun?
At least I got back on the ball today!
But if you want an idea of how many people (9441) there are some great photos on pnj.com: 
