Saturday was an open-class, but today was my scheduled On-Ramp class. These classes are designed to help newbies become accustomed to the different moves in crossfit classes. They are small, or one-on-one, like mine was today.
This is what we did:
You'll have to excuse me because I do not know the names of all these exercises.
For a warm-up, I started with a 400 meter row, keeping the numbers on the screen at or below 2:20 (not sure what this is called).
Afterwards, I did two rounds of 10 walking lunges with my arms stretched high above my head, followed by 10 jumping squats.
Next, we worked with the rope. I believe it was called tsunami-something.
Essentially, they have this long, heavy rope that is folded in half. I am at the open side with the two pieces of rope in each hand, while the trainer is position on the other side with the curved piece of the rope.
This is just a random photo on google images, but it looks similar to this
I swear that sometimes just the warm-up in crossfit is enough exercise for my entire day!
After warming up (I was still out of breath), he took me through the proper way to do a deadlift, which is different than how we learned in the gym group-exercise classes because of the smaller weights used there. We really focused on getting our butt down and chest up, facing the wall. I used 85 lbs and we did quite a few, maybe a couple rounds of 10 once I got the form correct. I know it sounds dumb since obviously I lift heavy objects all the time (hello, pulling people up in bed, 300+ pounds, rolling, etc<--life of an ICU nurse), but to lift 85 lbs seemed like a huge accomplishment for me since at the gym, we only ever used under 20 lb hand weights! Oh, and I now understand the reason why I always see pictures of crossfitters wearing super long, high socks..
Next were "cleans," which I really sucked at. I need lots of practice. He said he would be beating me into submission on Wednesday by adding more and more weights to really get me to understand the proper way! ha!
At this point, the 9am class was coming in the door, so he made me do a quick, modified version of their WOD.
The WOD was this: