So I went to Crossfit One World today for the very first time. Actually its my first time in almost a year and a half of crossfitting of visiting any affiliate in the Bay Area. What is wrong with me? I guess I've enjoyed my garage gym a ton and through the incredible support of Brand X haven't felt a huge need. But I've missed out on local community, being coached in person, and the intensity that comes with group workouts. So I signed up and I'll start off by attending once a week on a drop in basis to feel things out and make sure its the right fit for me. So far, so good! The box has a good feel to it. Clean, organized, and well equipped. The staff I met were cool and knowledgeable. It was fun to see some of them (Freddy, Will and Chong are the ones that stick out) compete this past weekend at the Nor Cal Qualifier and then meet them today. Has a good sense of community as well, which is a huge reason why I'm looking to join a box. All said it was good times.
Had a private lesson with Chong as a first in a 3 part foundations class. Though I could have bypassed it because I have my Level 1 Cert, I decided to take advantage of the private coaching. You can never master the basics enough, right? I'm glad I did because I got a couple of key tips from Chong. Need to shove my knees out a bit more at the bottom of the squat to help spread my pelvis and give a place for my torso to sink into which will help eliminate my 'butt wink' at the bottom of the squat. That and keeping my core tighter will kill the butt wink. Thought I knew that one, but knowing something and producing it every time in a dynamic movement are far from the same thing. On my front squat I need to keep my upper back tighter which can be accomplished by a slight shrug or a full/high chest. That'll keep my entire back tight and safe in the squat. Important for preventing injury (like the midback tweak I got a couple weeks ago while front squatting...hmmm). On pushups Chong gave me the idea of turning my hands out at an angle (~30-40 degrees). This will help activate my lats which previously I wasn't doing. My form was causing it to be a chest and tricep movement only, without any lats to help out. That was a cool discovery as lats are larger muscles and I can see that having a big impact on my pushups. Very cool! After working our way through air squats, front squats, and overhead squats it was time for a workout.
AMRAP 20 Min:
14 Rounds + 5 Pullups
Somehow this is the first time I've done Cindy as RX'd. The pushups were definitely what slowed me up as at about round 7 I had to break it up into 5 sets of 2. I really gotta improve on those suckers. Either way though it still kicked my butt. Nothing like having a trainer standing next to you watching your every move to keep you honest and driving hard. Hopefully I've found a new home with One World in Union City.