Day one was Saturday, July 20. I went to the 10:00 AM CrossFit class and lucked out by being the only one. One of Greg's trainers (whose name I keep forgetting) ran the class.
- Light 500m row.
- Dynamic range of motion (DROM): butt kicks, walking Samson stretch, walking knee hugs, wrist, elbow and shoulder circles, trunk twists, etc.
- Agility ladder.
The agility ladder was awesome. I had never done it before, but it feels like a perfect component to a warm up. It gets the feet moving quickly, continues opening the hips, and has a nice kinesthetic awareness component as the patterns get more complex. I'm always looking for more KA in my training.
Greg teaches a different progression than Coach Burgener. His progression, combined with the fact that I haven't done anything but power cleans for about two years, quickly exposed some glaring issues. Most notably, my landing position is totally broken. I'm looking forward to more technique work over the next couple of weeks.
- Four rounds for time:
- 15 double-unders
- 10 95# thrusters (prescription was 50% of max push press)
- 5 40# sandbag half-moons (over and back is one rep)
Completed and kicked my ass in 12:17. Sandbag half-moons are new to me. I'm not sure if they were the culprit, but I had a vicious quad soreness the next day, especially on the outside where it's usually not as bad.
- Foam rolling.
- Scapular wall slides.
Scapular wall slides are also new to me. I have terrible shoulder flexibility, and also have recurring neck spasms. This exercise is exactly what I and every other desk jockey need.
All in all, a great first workout.