I have joined a gym. Specifically, Rocket Crossfit in Hillman City. They have a saying in Crossfit (they actually have a lot of sayings in CrossFit) that “Our warmup is your workout”. They are not kidding. The standard warm up for Blast off (the intro program) is:

  • 3 minutes of running, rowing or skipping rope


  • * 10 squats
  • 10 push ups
  • 10 sit ups
  • 10 superman
  • 10 pull ups
  • repeat from *

This is what that means:

The squats are “air squats” ie: with no weights, but you have to get the crease of your hip below your knee– chest up, butt out, back straight. Not easy.

Push ups, you have to release at the bottom of the movement, so you lower yourself and pick your hands up off the floor, then you can press yourself back up again. (I see a lot of guys cheating on this, and not picking up their hands. It is so much easier when you do it that way. I could just rap out 10 push ups doing them that way too, Tarzan. you are impressing no one and cheating yourself.) (Judgmental? Me?)

Sit ups are unassisted, so no weight on your feet. Your standard bent knee sit up – you know, the kind that made you cry in PE when you were eleven.

Superman is fully reclined on the ground, face down — then lift arms, legs and head (do not crane your neck!) off the ground, hold for 2 seconds, (keep your legs together!) release.

Pull ups are assisted, with a band around one foot, to help you get the full extension. For now. They have already threatened to make me use a black band instead of the purple…

Repeat. Note: This is the easy warm up for newbies.

That usually takes about 10 minutes, then you do the WOD or Workout of the Day.
Today was a lifting workout, (I dont know the names of all of them yet – they all have names). Today’s workout is written like this:

Press up
Kettle ball lift

That means with the bar at your chest, dip you knees a bit, and (keeping the bar straight) lift over your head (do not smack yourself in the nose), lower back to chest. Keep in alignment. So lift bar 10x, then the 26 lb kettle ball 10 (from a squat, arms straight), the lift the bar 9x, kettle ball 9x, bar 8x, kettle 8x etc. all for time. So you are trying to do it with perfect form, but as fast as you can. I did 7:22.

I have started with a training bar with is 15 pounds. A regular bar is 45 pounds. Mercy.

Then we got a baseline for one of the 10 things used to track your progress. Today was rowing 2000 meters for time. I did it in 10:07

I think I am going to take an Advil.

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2 Responses to WOD

  1. Carolyn says:

    Do you feel like you have the flu? That is hard core! I almost started crying when I had to do one plank the other night. WOw!

  2. admin says:

    I am pretty tired. Mostly my lower back.

    I went to the barn and rode kip. I am going to go collapse.