Welcome to week three of CrossFit On-Ramp. For the third night in a row, the On-Ramp class got to do a named workout.
Tonight, I got introduced to Fran.
Fran is:
21 Brabell Thrusters
21 Pull Ups
15 Barbell Thrusters
15 Pull Ups
9 Barbell Thrusters
9 Pull Ups
My time was 8 min 57 sec.
I got nothing else to say other than my arms and legs both felt like wet noodles when I was done.
After doing my first named workout on Wednesday, I didn't expect to have see another one the very next session. But lucky me, tonight I got to do "Kelly". Blake was generous enough to let us all know that Kelly is generally regarded as the most hated workout in CrossFit.
Kelly is the following:
Run 1/4 mile
30 box jumps (24 inch box)
30 wall balls (16# medicine ball)
repeat 3 times for time.
I finished in 27 min 55 sec.
Next time Kelly and I meet, I will be faster.
I learned tonight, that I hate wall balls.
Ugh.
Welcome to the second week of Crossfit.
Tonight, we learned how to properly do an overhead squat.
Then we had to do the following workout:
Run 1/4 mile
15 overhead squats
repeat 3 times
Sounds easy enough. But man, that third set of overhead squats was really hard.
Friday. I am still sore.
Tonights activities include flipping a gigantic tractor tire and then hitting it with a sledge hammer.
First, we learned how to do a deadlift properly.
So, for clarity's sake, here is what I had to do:
Flip the tire
Jump into the "hole" in the middle of the tire
Jump out of the "hole" in the tire
repeat 7 times
Then:
Lift a 10 pound sledge hammer over head
Swing it down and hit the tire.
Repeat both of those 3 times.
Hardest workout of my life.
I was a star high school football player. I was a walk-on collegiate football player. I still say this was the hardest workout of my life.
Thank God I get two days off after this one.
The word of the day is "Sore".
I am so sore. It hurts to walk. It hurts to move. It hurts to breath. Everything hurts. I'm not sure how I made it through Tuesday, but today is Wednesday, and I have to go back to the torture chamber called CrossFitNTX.
Tonight's workout is referred to as the "Tabata Workout".
So, the workout goes like this: 20 secs on, 10 secs rest. Repeat.
The task at hand was to do 6 sets of each of the below exercises with as many reps as possible in the 20 seconds.
pull ups
push ups
sit ups
air squats
So, just to be clear:
20 secs of pull ups, then 10 secs of rest. Repeat 6 times
20 secs of push ups, then 10 secs of rest. Repeat 6 times
20 secs of sit ups, then 10 secs of rest. Repeat 6 times
20 of bodyweight squats, then 10 secs of rest. Repeat 6 times.
Then done.
And. I'm. Spent.
Tonight, Monday February 4th, was my first night at CrossFitNTX. I was pretty nervous, as I didn't really know what to expect.
We started out with "the burgener warm up & skill tranfer drills". We were using 5ft long pieces of PVC. Just doing this warmup had me breathing hard and sweating. That is when I started to know how far out of shape I had gotten.
Afterwards, Blake (the trainer who is running the On-Ramp class) instructed us on the proper technique for air squats, push ups, pull ups, and sit ups. Once Blake felt we were ready, he set us loose on the "Baseline" workout. The Baseline workout is as follows:
500m Row
40 air squats
30 sit ups
20 push ups
10 pull ups
Time to complete: 11min 57 sec
This workout nearly killed me. I had to sit in a chair for 10 minutes before I could actually walk, and then had to sit in my truck for another 20 minutes before I was able to drive. The point of the baseline workout is to record the time it took you to complete it on the first night of On-ramp, and then repeat the workout and record the time it takes you on the last night of On-Ramp. That way, you can see how much improvement you have made in the 12 sessions of On-Ramp.
