Again, I may not know the correct terms for everything we did, so I apologize...
This morning was my 2nd on-ramp class; one-on-one with the trainer.
I started with a "warm-up," which is pretty much a joke because the warm-ups leave me breathless, shaking, and wanting to lay down!!
He wants me to get used to coming in and looking at the board, doing the warm-up first.
I did a 500 meter row, and then honestly, I can't remember when the warm-up ended and the class began since this was on-ramp and not your traditional class, so I will just recap what we did. Seriously, the warm-up is rough at times.
He told me the whole point in these exercises was to get me used to everything, but especially to warm-up my hips and back in preparation for the power cleans.
After the row, I did 10 sampsons, which is pretty much a walking, stretch lunge. Afterwards, we worked on the jump rope! I don't remember the last time I jumped rope. I was not one of those girls at recess who did this, I can tell you that. He showed me double unders, which is when you get the rope under your feet twice during one jump, but today I focused on my forms with singles. I did approximately 150. Tiring!
Following this, we worked on the med ball cleans. Power cleans is what we were working towards today since I had a rough time with those and he wants me to get them done the best I can. The real WOD looked INSANE:
No. I did not do that today! I don't even know what a hang clean is yet?
Okay, so med ball cleans: essentially, you're holding the med ball (10lb for me), squatting like in a deadlift and coming up into a clean with the ball, as if it's the bar! We did quite a few of these.
Then we did med ball wall shots. ugh, those kill me. You're squatting with the ball, and then jumping up and throwing it to a 10 foot target.
We did four today, just to get the idea.
4 rounds of the med ball wall shot. I think I did about 8 each round.
We then worked on box jumps!! The idea is to really power through it and get the hips into it. We did 4 rounds of these. I cannot remember the height of the box, but it was rough!! But totally a fun challenge.
Then it was time for the kettlebell! He really wanted to make sure I was putting the action into popping my hips. It's more hips than anything!! We did 4 rounds with 20 kettle ball swings with the 16 lb (?).
source: google images
Now is when the idea of popping your hips from the kettlebell swings really resonated with me: during power cleans!
Last week, he introduced cleans to me, and I totally sucked.
In fact, the other day while sweeping, I even practiced with the broom! Crossfit is infiltrating my mind and everyday activities now! I still need tons more practice, but he say my body knows what to do, it's really just my brain getting in the way by over thinking it all!
I don't remember how many we did because we did it quite a few times, going over form, what I was doing wrong, etc. At the end, I did a 4 round tabata with the power cleans. I only did about 5 reps each time, with 55 lbs.
Here is a basic you-tube video of a power clean.
I started to get the hang of it. I even have the beginning of a blister on one hand!! yikes.
I posted on Facebook this morning about how much I am loving crossfit. This may not sound all that significant, but deadlifting 85lbs and power cleaning 55 lbs is a whole different world for me!! Seeing as I came from my girly Shapes gym where all we ever do in group fitness was lift dinky little 10 pounders, and at most...15 lb bar for deadliest.
I just know that someday, I am going to lift more than my body weight and then some, especially once I get the form and technique down.
I don't go back until Tuesday and this makes me sad. He said after two more on-ramp classes, I will be good to go. And starting next month, I am pretty sure I'll be upping my frequency to 3 times per week because 2 is just not cutting it!