CrossFit Workout

Front squats in sets of 5 reps, 5 reps, 3, 3, 2, 2, 2, 1. Add weight each time to find the max you can lift.
Then dumbbell or kettlebell military press, same pattern and increasing load.
It was the first time I’d tried to find my max front squat weight, but I’d practiced them more than most of our other lifts. Although I don’t like the unusual grip (or non-grip, as the bar rests on forward-rounded shoulders and fingertips instead of in a fist), at least the move was familiar. I started with a 40-pound bar and 20 pounds added. Next we made a big jump by adding 20 kg to it. Smaller jumps for several sets, and finally my heaviest load was 158 pounds total. It’s almost 30 pounds more than my body weight, but according to Dave, I may be able to work up to twice my weight eventually if I focus and train for that. Whether I will or not is another story. I’m goal-deficient. I look at workouts and fitness as an experiment—what rewards will I get for practice? Rather than wanting to practice to get a chosen reward.
The second part of the workout was a fiasco for me. My sets were:
5 reps each hand, 8-kg (17.6-pound) kettlebells
1 rep each, 12-kg (26.4-pound) kettlebells with a spotter.
3 reps each, 30-pound dumbbells
3 sets of 3 reps, 25-pound dumbbells
Totally not systematic!
Next we had our gymnastics session though our usual coach wasn’t there. Dave and a woman gymnast (who considered her skills rusty) had us practice cartwheels with a focus on delaying putting the hands down. This is the way to work up to an aerial, apparently. Dave said, “I’ve never done an aerial. We need to!” which I guess means we’ll be practicing that at the gym quite a bit. I loved doing this and occasionally I could get by with only putting down one hand. That’s a skill-relic from grade school. The farthest I ever got in gymnastics was a one-handed cartwheel.
Then we practiced handstand rolls. These were so much fun once I got the nerve to do them. I was afraid I’d land flat on my back. They spotted me for my first one and then I did fine on my own. It was funny to try and not fully commit, ending up in a sort of headstand instead of rolling on through. I felt like I was practicing a break-dance move.
She suggested we try to learn a handstand pirouette, which seemed to deserve its elegant name when she demonstrated the move. The rest of us flailed. It was fun to try going into a cartwheel and stopping it in a handstand position. I found that if I went slowly, instead of throwing the cartwheel momentum into it, I could often arrest at the top—but I couldn’t stay up for long. I’d try to “pirouette” by moving a hand and turning my body, but it was actually more of a “falling and catching myself” than a pirouette. A fun workout.
I sent email to Dave expressing all of my concerns about the consistency and quality of the workouts. He responded with a long and thoughtful explanation of the progression I should expect with weight training. He also addressed all of my concerns specifically. I need to organize my own thoughts next and figure out how I’m going to do my part to get the most consistency and progress out of my workouts. Hopefully my next post will be about that.
P.S. I want to add that after doing that heavy front squat, just a single rep, when I completed it and racked the weights I felt as if my body was floating up off the ground for the next minute or so. Not from euphoria, but from the release from underneath the weight.