#boxlove

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.
Good Mornings
GHD Situps
Reverse Hypers
Sit-ups
Planks (4x 30 Second holds)  – done with one leg raised

Workout Notes

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