Last Friday marked my last day of CrossFit Bootcamp (Monday marked the start of the Regular CrossFit class) … which means 12 weeks of 5-day-a-week BootCamp workouts is done. For clarity, I repeated the BootCamp three times (each is 4 weeks long). A lot of people do the 4-week BootCamp once then move to the Regular CrossFit class, a few people do the Bootcamp twice, fewer still do it three times. I went three times because I know I needed to form a habit. After 3 months of getting up early every weekday, I’ve managed to establish something of a routine… I think it’ll be a routine that’s hard to break. I also felt I needed some time to try and get in better shape and keep up with the CrossFit regulars. The added benefit is that over the last 3 months, I’ve gotten to know 3 classes worth of people and a handful of them now are regulars and show up at the same 6am class I go to. The CrossFit BootCamp introduces you to a lot of the CrossFit terminology and a lot of the main non-weightlifting-type of workouts. We do a ton of lunges, GHD work, Kettle-bells, box jumps, running, pull-ups, sit-ups… you get the picture…makes it easy to hit the ground running with doing the Regular class.
Last Friday also marked my last BootCamp Fit Test. So what were the results? My time was 11 minutes and 55 seconds… down 55 seconds from 4 weeks prior. Oddly enough only two of us were there that day. Kind of odd since it was like only two people showing up to graduate.
Now that I’m doing the regular CrossFit workouts (sticking with 5 days a week), what’s the difference you ask? The focus on As Many Reps/Rounds as Possible (AMRAP) during a fixed time or a fixed number of rounds/reps in as short amount of time as possible is common across both. The warm up (around 15 minutes) is different and incorporates burpees, ring dips, pull-ups along with stretching. After that there is always a weightlifting component where we do 2-3 focused lifting routines. Lastly we have the option of Strength and Conditioning Stream or a more focused Weightlifting Stream… I tend to always go for the Strength and Conditioning Stream because there is a good mix of stuff. I’m guessing people get to choose because they might want to focus on different aspects of their fitness or maybe they are prepping for a competition.
Today’s WOD (Workout of the Day) had us doing the following (can also see it here:
High hang clean 3×3 @ 50%-65% 1RM
Bench press 3×5 reps @ 73% 1RM
Rest 5 minutes
Complete the following for time:
- Run 800m
- 40 Push-ups
- 20 Box jumps
- Run 100m
- Rest 1 minute
- Run 100m
- 20 Burpees
- 40 Pull-ups
- Run 800m
I tend to have the most problems with the weightlifting. Not due to the weight. Weight can always be scaled or adjusted… but more around the terminology and the coordination of the lift. Bench press is easy… pretty straight forward. The High Hang Clean is a different story and requires a little hop, deep squat, elbows out, loosen hand grip and then driving upwards to a standing position. It sounds easy but it’s not yet second nature… but it’ll come with time. Thinking of getting one of those narrow PVC pipes and practicing. It’s like trying to do Double-Unders… at some point it’s just gotta click (hope its soon!).
Glad it’s the weekend! Tomorrow I might be hitting the yoga session at CrossFit but not before I go to the market with one or both of my sons. One is an early bird and one isn’t. They both love the Peameal Bacon Sandwich they have there. See below… that’s the spot… Carousel Bakery. I also need to load up on some veggies and fruit and maybe something to grill!