Day 2: Test Day

We had a small class today which is preferable since it just means there's less people to embarrass myself in front of.  Our coach was Wes Kimball. After a warmup, we did kettle bell squats, good mornings, push-ups, partner pull-ups, and kettle bell Russian swings / overhead swings. The idea behind the swings was let your hips do the work and let your arms hang loosely almost like a pendulum.

We then moved to box jumps utilizing the same mechanics that we had been working on with the swings i.e. using the hips to spring up on top of the box and land quietly. I think my wushu training came in great help here.

Today was also Test Day. In CrossFit, they start you off in Level 1 and there's a series of evaluations in which you have to demonstrate compentency in, in order to move up. For example you have to be able to run a mile in under 10 minutes and do a Front Plank Hold for 1:30. We did a one mile run and a plank hold today.

Here are my times:

Mile Run: 8:22
Plank: 2:01

I passed the minimum requirements, but overall I'm not too happy with my score. I felt like I could have pushed a little harder.

Running

3.01 miles

Day 1

I have shaved my hair in a symbolic gesture of starting anew. For me, shaving the head represents the subsummation of one's identity in service of a greater ideal. Therefore, for the next few months, I am a "space monkey" dedicated to rebuilding myself physically and mentally at CrossFit.

I woke up at 5:30 this morning and set out for the first day of CrossFit. Upon arriving, I found myself thrown into the exercises under the coaching of Shane Stevens. We mainly focused on leg strength exercises this time. We did a variety of squat-based exercises including deadlift and PVC pipe snaps. We also did stair steppers with dumbbells. My legs are already feeling the repercussions. I am not looking forward to the soreness tomorrow.

Here's some notes on what we did:

Hang Snatch (to Squat or Power Pos.)
Lift Off

Deadlifts x2x10 (Build weight up each round, as needed)
DB Weighted Step-up x5/hand x5
*Step-ups after every 2nd round of Deadlifts


Deadlift (10 lbs. each side)

-Feet squarely under hips, arms flush against knees, hand-over grip on dumbbell
-Keep shoulders pulled back!
-When lowering oneself, move the hips back and don't bend the knees until the bar starts to cross the knees
-When raising oneself, move the knees back, and drive with the butt and legs

Step-ups (15 lbs dumbbells)

Day 0: Personal Training / Personal Assesment

"Beginning is easy - continuing hard."
                                  JAPANESE PROVERB


Today, I signed up for the year contract at CrossFit Austin in an effort to get in shape or "get ripped" as the colloquial saying goes. Upon arriving, I filled out the necessary paperwork and met Aaron Davis who conducted a short fitness assessment in which I was required to demonstrate my aptitude at push-ups, pull-ups, squats, and other exercises. I thought I performed admirably, as out of shape as I was.

I created this blog as a personal journal to keep track of my progress at CrossFit Austin, as well as document the overall experience. Here are some pictures of my sorry physical condition as of August 29, 2010:

I wanted to get started as soon as possible, so I registered for the 6:30 AM class tomorrow morning. So here's to the beginning of a journey...