MostlyGeek

Well Day one is over. It was a little easier than last time and I wasn’t on the verge of redecorating my shoes with my lunch. Today Chris went a little easier on me. He only gave me a 4min work out. Yes, dear readers, your friendly neighborhood geek blogger is out of shape. :)

The work out started out with the usual stretching and duck walking. Duck walking is basically squat down, back straight, walk on your heels. You look like a duck and it’s killer on your quads. Ducks must have real strong quads.

Today mostly focused on technique and then some exercise.

1. First, the 500m row. The only machines they have at Crossfit are rowing machines. Rowing can be pretty hard when you have to maintain proper form. They emphasis generating power from the hips. Keep the pressure on your heels. This requires a lot of retraining of my muscle memory since I’m always on the balls of my feet. A lot of muscle memory from martial arts and kick boxing.
2. The Deadlift. I had a lot of problems with this, mostly with the form and keeping my back straight. Unfortunately the muscle memory stifling awesome performance is not martial arts. It’s the copious hours I’ve spent slouched over a keyboard cranking out code. However, have heart. This is me in 3 weeks… Of course I’ll be doing it with sun glasses on, cause that’d be cooler. And my background music won’t be no pansy Rammstein. If you’re Rammstein and reading this, just kidding, don’t kill me. :|
3. Kipping pull ups. I did like 1… not because I’m wimpy (cough), it’s because I am working on form! Here, let YouTube show you how they’re done.
4. Tabata Squats. These are done in 8, 30 second rounds. Twenty seconds for exercise, ten seconds rest. Repeat. Your score is the least number you can do out of the 8 rounds. If you pound out 19 in round 1, and 2 in round 8, your score is 2. My score is 9.

That’s it for Day 1. Saturday is my next session and it’s going to include 75 wall balls. I am starting to regret giving Chris that check for 10 sessions and reading Troy’s blog months ago. :)

[tags]exercise, crossfit[/tags]