Coach Desi- the “Average” CrossFitter
Guest blog Wednesday! Today we have Coach Desi to tell your what it’s like to be an “average” CrossFitter like her.
I would argue that none of you are average, based solely on the fact that you choose to come in every day as opposed to staying sedentary.
Desi has a very personal message about what makes us all special, and you should take a minute to read it!
Hey guys, here’s my CrossFit story:
Six years ago I walked into CrossFit High Voltage, then known as CrossFit Noho. I did not have any prior athletic background and had no idea what I was getting myself into. Needless to say, the classes were extremely challenging.
I was out of shape and had no previous experience lifting a barbell. Before I began CrossFitting, all I did for fitness was run on the treadmill and use the machines at a globo gym, not really knowing what the heck I was doing.
Although the first six months of going to CF classes were really hard, I kept going back for more. At times I felt self-conscious and embarrassed at my lack of ability to master the most basic CF movements.
I didn’t quit even though there were days that I would have rather been sitting on my couch with a bag of chips and watching trash T.V.
I write this blog for those who have ever felt this way. I have been you. I still am.
I’m still learning and working on mastering those super technical lifts like the snatch and the clean and jerk…and let’s not forget the muscle-up that I am finally going to get this year (insert long sigh here).
With time and practice, I started improving and looking like a real CrossFitter!
This is why I coach. I am here to help and support you…because I’ve been you.
I am that average CrossFitter who knows how challenging it can be to even walk though the doors of the gym.
I know how it feels to come into the gym perhaps nervous, anxious, and intimidated by what you see. It’s scary to try something new, especially as an adult.
I promise you that if you keep walking through the doors of CrossFit High Voltage committed to your fitness journey, you will not be disappointed. Your mind and body will be challenged.
You will do things you never thought were possible. You will reach your goals!
A) Skill Work:
A1) 10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
A2) 3 sets of:
45 seconds Nose-to-Wall Handstand Hold
Rest 60-90 seconds
A3) 10 Wall Climbs
B) WOD: For time:
50/35 Cal Assault Bike
40/25 Cal Assault Bike
30/20 Cal Assault Bike
When the clock reaches 20:00:
50/35 Cal Row
25 Burpees Over Erg
40/25 Cal Row
20 Burpees Over Erg
30/20 Cal Row
15 Burpees OverErg
A: 3 SETS OF LOCOMOTION FLOW:
10 REPS (ALT SIDES) SINGLE ARM BEAR-TO-BRIDGE
10 M BEAR CRAWL
10 M OSTRICH WALK
10 REPS DECK SQUAT TO BROAD JUMP
10 M DUCK WALK
10 M HORSE WALK
10 REPS “”YOGA”” PUSH UPS
20 M SINGLE ARM KB WAITER’S CARRY (R)
20 M SINGLE ARM KB WAITER’S CARRY (L)
B: TABATA ROTATION (24 MIN PROGRAM):
COMPLETE 8 TOTAL SETS OF THIS ROTATION CYCLE:
:20 x SLAM BALLS / :10 REST
:20 x FRONT PLANK HOLD / :10 REST
:20 x BURPEES / :10 REST
:20 x SIT UPS / :10 REST
:20 x AIR SQUATS / :10 REST
:20 x HOLLOW ROCK (BENT KNEE MAX COMPRESSION) HOLD / :10 REST
BARBELL STRENGTH – BACK SQUATS
Spend 5-7 Minutes warming up Back Squat to opening weight.
**Decide upon 3 LOADS / WEIGHTS for this workout (for ex. #55, #75, #95) and start with your HEAVIEST LOAD. Sets 1-5 will be done at the heaviest (#95), Sets 6-10 will be done at second weight (#75), and Sets 11-15 will be done at the lightest weight (#55).
This program has high volume squats, so scale loads appropriately. If working in pairs, run one group on the minute / one on the :30.
EMOM for 15 MINUTES: BACK SQUATS x 5 REPS**
WOD: FOR TIME:
800 M RUN
Technique & Development:
A) 12 minutes to build to:
1 REP HANG POWER SNATCH
B) 12 min touch and go complex:
power clean + hang squat clean + power clean + hang squat clean
CrossFit Open WOD 11.3:
5 MIN AMRAP:
165/110# squat clean and jerk
clean is 1 rep, jerk is 1 rep
Strength, Technique, & Development:
A1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps (each leg); rest 30 sec
A2: 30 SEC MAX COMPRESSION (hollow rock, bent knees) HOLD: rest 30 sec
WOD: 3 ROUNDS FOR TIME:
(250 M Men / 200 M Women) ROW
REST 2 MINUTES (SELF TIME)
3 ROUNDS FOR TIME:
(15 CAL Men / 10 CAL Women) AIR ASSAULT
20 WALL BALL SHOTS