CrossFit #2

I joined the Saturday morning freebie CrossFit class again after taking last Saturday off.  Two weeks ago, I spent the following 4-5 days post-CrossFit nursing a strained lower back from the cleans and tire flip exercises.  Today, there were no lifts involved.  We were paired up into teams of 2, and had to complete 5 stations of 100 reps of each between the two team members:

1. Pull ups
2. Box jumps
3. Push ups
4. Ab pads
5. Lunges with weights

It all started and ended with an 800m run.  We were timed.

After a 15 minute warmup jog and stretch, I was paired with a big guy, 5-month veteran of CrossFit, named Matt.  We started with an easy 800m, keeping together, finishing in about 3:30 for a 7-minute pace.  Calf felt okay.

We started with the pull ups: palms out, kipping allowed.  I managed 10 on my first two sets.  One guy would put in as many reps as he could while the partner rested.  I lost count, but my number of reps went down on each turn until I was only able to contribute 5 before having to rest.  I did resort to using a bungie to help me towards the end.  It took us awhile, but we finished all 100.

Next, box jumps.  The object was to do a two-foot standing jump onto a box.  Of course, we used the macho box with the highest height.  I did alright for the first two rounds...20 each.  But as we closed in on 100, on my last turn I felt the calf strain a little and I immediately called it quits.  Matt finished us off and we moved to pushups.

Simple pushups.  Matt did 30.  I did 30.  Matt did 20.  I did 20.  Done.

To preserve my calf, we split duties with the lunges and ab work.  I did sets of abs to 100 while Matt did sets of lunges.  The sit up technique was harder than I usually do, with a pad behind the lower back and legs in a butterfly stretch, which takes the hip flexors and quads out of the exercise.  It's all abs.  I did 4 sets of 20 and 2 sets of 10 to finish.

Then, Karen (instructor) had me row on the C2 while Matt ran the 800.

The whole routine took us 35 minutes to complete.  It was tough, but not as tough as the previous session.  We finished with stretches and I spent a little time massaging the calf.

I think that's all I get for my free trial.  The coupon says 2 visits, but Karen implied I had more Saturday mornings to try if I wanted to.  I'm not sure CrossFit is for me, especially at the price of $150 per month.  If I can stop injuring myself in the workouts, then maybe some day.  For now, it's a pretty fun alternative for a weekend workout and a good way to start the day.

Now...on to the Old Fashioned Pancake House for some buckwheat pancakes.

And later, car shopping and yard work.  Yay.