CrossFit On Ramp Session: Day 3

Wow – today was an awesome CrossFit onRamp session (#3!). We did 2 mini-workouts today – one as part of the warmup – which included 5 sets of 5 burpees and 5 kettle-ball swings (25lb KB for guys, 35lb for girls), and the second for time with AMRAP (As Many Reps/Rounds As Possible) for 10 minutes. The latter workout was a modified version of the CrossFit Baseline workout “Cindy,” which is an AMRAP for 20 minutes of 5 pullups, 10 pushups and 15 air squats. Our modified version  was 10 minutes of repeated rounds (AMRAPS) of 5 pullups, 10 pushups and 16 lunges (8 on each leg). The girls did the pushups on their knees, and the pullups using a band (aka an “Assisted pull-up”). I used a tougher band then I did during the first session, and managed almost 10 rounds of the entire workout before time was up. Let me tell you – towards the end of it, everyone was beat, and drenched in sweat! These CrossFit workouts definitely get your heart rate WAY UP in a matter of minutes!

And I’m loving it so far!! 🙂 (uh – oh ;))

Before doing “modified Cindy,” we practiced our Kettle Ball swings, and deadlifts using PVC pipes. We also learned a new exercise: the Push-Press, where you use your legs to push up, and ultimately lift more weight. After that, we practiced a “Kipping Pull-Up” where you propel and power your pull-up through a “kipping” action of swinging your hips forward and back, and tightening your lats, glutes and quads. It takes a while to get the hang of it so we practiced it for a while, and then worked on other types of assisted pull-ups (box jumps and banded pull-ups) before doing “modified Cindy.”

Even after doing just 3 CrossFit sessions this week, I can already tell that my legs are stronger than my upper body – and that the the latter is what I need to work on. However, I’m also hoping that these CrossFit sessions will strengthen my lower leg muscles and correct any imbalances so that I’m less prone to injuries while running. Anyway, so far I’m really enjoying CrossFit; I love the fact that it works on strengthening all your muscles, and making you stronger at different types of activities (from aerobic to strength and flexibility work). So if you have a chance to try it out – even via a free Intro session, give it a shot. It will really challenge and surprise you, and probably get you hooked;) since you’ll be challenging yourself in ways that you probably haven’t experienced in the past, and you’ll have fun doing it!


Posted on July 6, 2012, in Exercise. Bookmark the permalink. 1 Comment.

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