starter program: d1 of w1

Last Wednesday in class we were looking for our 1RM in Power Cleans. When I first started CrossFit both Deadlifts and Power Cleans were my favorite movements. But now the Power Cleans have become a source of frustration for me. I know I'm not the only person whose experienced this with either this movement or another. And I know this is only a temporary scenario. None of that though makes it less frustrating. I have been stuck on the same weight for some time now and can't seem to get past it. I know most of it is mental, but I believe I also lack enough hands on experience.

I had a conversation with a fellow box mate who has been doing a weightlifting program on the side. I wanted to know why and how she started the program. Watching her has been inspiring and motivating for me. The weightlifting portion of CrossFit is what made me fall in love with it to begin with. And though I love going in and doing WODs with everyone, I really want to begin focusing on the areas that I feel I am weak in. So I have decided to begin a Starter Program from Catalyst Athletics that will hopefully prepare me for another weightlifting training program. The starter program is for 4 weeks and I started it today.

Day 1 of Week 1:
Clean & Jerk 5 x 2 +1
Clean Pull 3 x 3
Back Squat 3 x 5

Day one has already been an educational day for me, as I learned that a Clean is different from a Power Clean (we only ever do Power Cleans in WODs), and I did Clean Pulls for the first time. I'm suppose to use the same weight for all three movements, it has to be challenging but below my max effort. I warmed up with 65#, not knowing how much I could do my Cleans at. I bumped it up to 85# and decided to stay there for the Clean & Jerks, especially since I haven't done Split Jerks in about a year and wasn't sure if I could do anything heavier. The drawback to this was that I know the Clean Pulls should be heavy and 85# isn't a very heavy Back Squat for me. I think my day two of this program I will have to adjust the weight so that it is challenging across the board.

After I was done with todays program, I rested a bit and then worked on my Plank. If I want to get better in other movements I need to strengthen my core. Time to get my Plank time up, I gave it a go three times:

1- 45 sec
2- 30 sec
3- 35 sec

I wasn't feeling my strongest today, but I am pleased that I got this started! Here's to a learning experience and progression!

This photo was taken from Pinterest.

so, what is CrossFit?

Good question. I get asked that a lot from those who hear I am a CrossFitter but have never actually seen someone do it. I've never been able to completely explain it right, there is so much involved in what we do. The exercises are so varied and we never do the same routine twice. I typically say, "it's elements of weightlifting, gymnastics, and functional movements." But here is a more detailed definition:

CrossFit advocates a mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weightlifting. CrossFit describes its strength and conditioning program as "constantly varied, high intensity, functional movement," with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains." Workouts are typically short -30 minutes or less- and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, flipping tires, weightlifting, carrying heavy objects, and many bodyweight exercises; equipment used includes barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and boxes for box jumps. These elements are mixed in numerous combinations to form prescribe "Workouts of the Day" or "WOD". Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD. The aim of CrossFit is to physically prepare people for whatever life might throw at them. -Wikipedia

Now that you have a better understanding of all that is involved, you think we're crazy don't you? I don't blame you. But remember, don't judge until you try it. Up for the challenge?