At Crossfit Division they do things right. Mr & Mrs Coach (coach D & coach S) and all the other parts of the coaching team are amazing. They really know the technical side of fitness inside and out. I always seem to need a reminder to “open your hips!” during pretty much anything or “get your elbows UP!” in my front squat/push jerk, but it’s so appreciated to have a place where there are people who are happy to help 🙂
The collarbone bruise from yesterday that looks like a hickie suggests I wasn’t listening very well to the elbows one… Because of the 7:30am time slot which seemingly is my preference, I workout most of the week with coach D except Friday mornings which is with coach S. Last week when coach S was reminding me about rest days, she suggested when I should come and what days to take off. “just don’t take Friday as a rest day. I like having you in my class” she said. 😀 That felt great. I have come to them both several times with a wide range of questions about either form or technique during a WOD, a laundry list of random nutritional inquiries, and some other pretty random stuff as well. The willingness and enthusiasm to help or make suggestions never falls short of awesome. 🙂 While I may jokingly whine at times when coach S lectures me for not taking a rest day, it’s totally appreciated to know how much she cares about each one of us enough to take concern over our safety and well-being.
But there’s even more to Crossfit Division than the coaches. Within those four walls lives a community of athletes who support and respect each other regardless of how heavy your deadlift is or how many pull-ups you can bust through. I remember the first mini WOD I did in the Elements program. The “big kids” were finishing up on their actual WOD, and some stuck around to cheer us on. 🙂 That stuck with me. Here was this group of newbies which none of the regulars had a personal connection with and they still were showing us their support. Helped with the “scared sh*tless” feeling I had walked into the box with :p
Anyways… that’s my appreciation speech for now. Yesterday I did a work (Henry’s)-crossfit-work (sport chek) sandwich. It was a looooong day, but sometimes we have to do what we have to do, right? After taking a rest day on Tuesday, I was jones’ing to get back to the box but since Wednesday doesn’t have my usual 7:30am spot, I wasn’t sure how I was going to make that possible. Coach D came through for me 🙂 I was able to workout solo at 3:30 and still make it to Sport Chek for 4:45. Solo is not nearly the experience of working out in the group environment, but I was just so happy to get the lifting in!
Yesterday’s workout was another heavy lifting one. A note – this genius read Friday’s sets/reps and started with 7×5 reps instead of 5×7. Same total reps though, right? :-S
Front Squats: 7-7-7-7-7 @ 75% #75
Push Jerk: 7-7-7-7-7 @75% #75
Deadlifts: 7-7-7-7-7 @75% #115
After completing the big 3 – Pick two of the following: Do 4 sets of 8-15, based upon load and feel.
Planks (4x 30 Second holds) – done with one leg raised
Each week add:
#15-#20 for Squats
#5-#15 for Presses
#15-#20 for Deadlift/Pull-ups
Keeping this in mind, I would suggest using a CONSERVATIVE 1RM to start – as this program will get tough, FAST.
I didn’t include the workout notes on Monday’s post, but this will be the routine for the next 4 or 6 weeks. Can’t remember how many 😮 The “add #15-#20 for Squats” scares me. A lot. Thinking possibly I should have started week one with a PVC cause that’s going to get REALLY heavy and FAST!
LOL say what?! Today I get to work on my snatch. Goodie. Not one of my strengths, but that won’t slow me down. And I’ll practice a bunch in the privacy of my apartment with a hockey stick before heading to the box :p