I started following a CrossFit program for the first time in my life. Because of my busy schedule I usually only get to the box 1 or 2 times and usually 1 of them is Open Gym. So I don’t get to attend a lot of programmed classes, which has resulted in me very often not knowing what to do. And I tend to not do a lot of “real” CrossFit, but more strength and skill session.
I was actually thinking of paying Yme (Bear Up coach) for personal programming, but quickly after I first informed about that I found this program. I’ve been following TeamRichey on youtube. Craig Richey is a Youtuber who basically posts videos about his own CrossFit training on an almost daily basis. I don’t watch all the video’s, but have been following him pretty regularly for the last two years. And he just came out with this training program that a a friend of him is coaching. it only costs €10 a month and you get a program + tracking app and even personal feedback when needed.
I didn’t even know the last part, but after I put in my results for the first day I got some actions from the coach right away, so that was a nice surprise.
Anyway.. the first day of programming was.
Warmup
Warm Up: 3 rounds: 1:30 Row at moderate pace 30 sec active hangs 20 banded pull aparts 5 single arm ring rows (each arm)
So cool that I have a rower now so I can actually follow the program :D.
A) Strict Pull-up
1 max effort set. Rest as needed between A and B. Scaled: If no strict pull-ups can be done use a band but make a note of what you use for later comparison!B) Max Kipping or Butterfly Pull-up
Test max kipping or butterfly pull ups. Rest as needed before part B.
I couldn’t do part A and B, because I have somehow got myself a shoulder injury. I don’t know what I’ve done wrong, but I do know when it happend. On March 20th I was working out at home and I think I got a bit too excited and did too much, too heavy, with not enough focus. I did a looot of shoulder work and I somehow strained something. My bicep hurts a lot whenever I try to pull strength from it (pull ups, rope climbs, etc). I went to physio last week (she taped me up) and going back next Tuesday, so hopefully it will recover soon.
C) Aerobic Test
20 min AMRAP 8 Burpees 10 Deadlift 60/40 14/11 cal Row
I did do this one! It’s funny, cause rowing kind of strains the bicep as well, but I put the damper quite low and then I can pull mostly from the legs and can move without pain. I think I did pretty well for how I usually do on these kind of workouts. I have to mention that this is a conditioning bias program. Which is my absolute weakness, so I’m really trying to push myself on all of these types of workouts. I got 1 calorie on the rower in on my 8th round. So 7 rounds + 19 reps.
D) Midline Finisher
4 rounds not for time for quality 30-45s hollow hold 50 ft High low KB carry (each arm) 20 tempo ring rows 2222
I wasn’t actually paying proper attention and thought this was the cool down so I kind of flaked it. I did two rounds of hollow hold and high low kb carry with 4kg (only kb I have in two’s) and then called it quits. Ring rows didn’t feel right at this point with the shoulder.
Cooldown
10 min Assault bike (use as flush out)
Didn’t do this :innocent:. Don’t have a bike.. and didn’t really feel like it was needed to do anything else.
As you can read I kind of cherry picked…. which is a lesson for myself. Stick to the program!!!