Day 39 ! CrossFit (Level 1.2: Press/Push-Press/Push-Jerk)

It was the second CrossFit session today! A couple weeks ago, I had tried my first CrossFit class (Day 25 ! CrossFit (Level 1.3)) which covered the deadlift, sumo deadlift high pull and box jump. Today’s session was the press, push-press and push-jerk. If you’re not familiar with what the heck all the different moves, or if not only for my own benefit, here’s a quick description of the moves so far (disclaimer: these are my (bad) descriptions, not any official explanation)

Level 1.2 (Press/Push-Press/Push-Jerk)

-       Press: Starting with bar under chin (elbows down) and lifting bar to overhead (arms straight)

-       Push-Press: Same as above but with a little dip before

-       Push-Jerk: Same as above but with a little dip and a little jump

Level 1.3 (Deadlift/SDHP/Box Jump)

-       Deadlift: Lifting bar from floor from squat position to standing

-       Sumo Deadlift High Pull (SDHP): Same as above but lifting bar to chin

-       Box Jump: Jumping on a box (more self explanatory…)

As with the last session, today’s session started with a mini squats workshops. I guess because the squat forms the base for many moves, CrossFit training involves getting the exact form and technique right. We squatted a few times while Instructor Kate came round everyone and checked our positions and gave us corrections, where necessary. I realised that there were some things I remembered from the last session (keeping weight in heels – you should be able to wiggle your toes) but also some I had forgotten (going only as low as you can while maintaining your lumbar arch).

After the squats we moved onto learning the moves. CrossFit moves are meant to replicate real-life movements and it was interesting when the lovely Instructor Kate would explain the thinking behind the moves – today’s session was overhead movements, replicating putting a box into a loft. For each movement, Instructor Kate would explain, show, break down and we would then follow, first with a plastic tube and then with an 8kg bar. The moves may sound easy but there is a lot of fine-tuning and technique behind them – you have to think about your feet, your back’s positioning, your core, your arms, elbows, head and then of course, also the bar and whether it is traveling in a straight line.

The Push-Jerk was definitely a little more complicated than the other two – it required some co-ordination and timing of the jump and arms but after a few goes, the class seemed to have got the hang of it (much to Instructor Kate’s delight! Or maybe she was just trying to keep us motivated).

The session finished with a WOD (Workout of the Day) using the skills learnt in that session – today’s was 5 presses, 10 push-presses and then 15 push-jerks, all 3 times over, timed. Instructor Kate did make clear that we should focus more on our own form and practicing the moves, rather than the time so there was no frantic movements and everyone went at their own pace.

The level 1 CrossFit sessions are very clearly focusing on teaching solid technique – the beginner sessions themselves won’t be a cardio intensive, sweat-filled, grunt-fuelling class but they are not intended to be. As I understand, that comes later in the Crossfit journey! I wonder if I’ll make it to there before the 80 days are out!

The Need To Know:

- Where: Arch 3 Gales Garden (http://crossfitlondonuk.com)

- Nearest Station: Bethnal Green(3mins)

- When: Various Level 1 classes one or twice a day

- How Much: Single class £13, £58 for 5 classes and more packages
- Special Note: Read Instructor Kate’s inspiring story here!

  

The Want to Know:

- Who’s it For: For those who want a long-term challenge and like the idea of raw, pure, stripped back fitness

- Sweat Scale: 5/10 on average

- Strength / Cardio / Flexi / Tone: Strength

- Complexity: 7/10

- Fun Factor: 7/10

- Changing Facilities: Changing room(/kitchen) and toilet. No mirrors. Not that kind of place. More grit than fancy.

- Instructor Inspiration: 7/10. Clear, precise and friendly!

The Stats:

- Total Time: 54mins

- Calories Burnt: 137

- Average Heart Rate: 92bpm

- Max Heart Rate: 134bpm