My sister and I went back to the CrossFit gym last Friday morning, and Tyler had us do the following WOD:
250M row, 10 medicine ball throws, 10 box jumps – 3 sets for time
We warmed up with squats and kettlebell swings. I completed my WOD in just over 7 minutes and Meredith just under 10. The intensity wasn’t as bad this time, but that’s not necessarily a good thing. It most likely means we could have pushed ourselves a lot harder. I had to do the box jumps on the weightlifting platform instead of the actual box, as my glutes had a sharp pain when I stretched and landed. We also practiced proper form with a PVC pipe for when we start doing weightlifing.
Tyler (our coach) is going to be gone this week, so he emailed me a couple WOD’s that we can do while he’s gone. We’ll be back in the gym next week. I’m feeling good! 22 pounds down since June!
It’s going to be very difficult to try to describe the level of intensity that my sister and I experienced at our first CrossFit workout on Thursday. We are both overweight and out of shape, not to mention non-athletic to begin with. Tyler, our coach, started us with basic form on squats. Then we practiced pull-ups with large rubber bands attached to our feet for buoyancy. Then we warmed up with walking lunges and arm circles with 10-pound free weights. We took a walk down the path where we would be doing 200 meter sprints (twice). When he had showed us everything we would be doing in a timed session, we were both already exhausted.
The building is in the Mpls warehouse district, and a railroad track sits between the gym’s main building and another one just like it. There is lots of loose gravel in that area, and that’s where the sprints begin. Tyler started the timer, and we took off. My legs literally gave out from under me and I slammed into the gravel. I was stunned, but embarrassed enough that I got right back up and started running again. It hurt like hell. Words cannot express how much I HATE running. My lungs were burning, and my newly scraped skin felt prickly and on fire. I literally fought back tears due to physical pain, but I endured.
Got back to the gym, did 10 pull ups, 15 push-ups, 20 sit-ups, 30 squats, and yet another hellacious 200 meter sprint. We never found out our time. This was likely due to the fact that it nearly killed us to complete the reps at all. Tyler even cut them down to half the amount due to our poor fitness level. Thankfully, he suggested that we work together in private lessons for the next 2-3 weeks to get our form down on the basics. We won’t even start the Olympic lifting stuff until then. He said that the classes would likely deter us from coming back, as the other members can be very intense. Now normally this would have hurt my feelings and I would have just said ‘fuck it’ and decided to not come back. But not this time. I wanted to kick some ass. Even though I’ve never felt pain like that in my life, I was determined to come back and do better next time. This is the kind of commitment level that CrossFit requires. There is no half-ass effort here. You either give it your personal best, or you go home.
I’m not going home. I’m going back…and I’m going to prove to myself that I have what it takes to do this.
Madonna looks like the marathon runner’s in that photo. She must spend the majority of her time doing chronic cardio and very little weight lifting. If I remember correctly, she’s way into Yoga, and probably considers that her ‘strength training.’ I’m not judging; everyone has their own way of getting in shape. I’m just guessing from what I’ve learned so far in researching CrossFit athetes.
I am chomping at the bit to get started. I know it’s going to put me through hell, but I can’t freaking wait.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
This past week saw a loss of 1.5 lbs, which equates to .79%. I’m still in the overall lead, having lost 8.09% of my initial weight. I’m happy about this, as each week I look ever more forward to getting my Vibrams!!!
As for the most important part of all this, I still find that I have a lot more energy, and I FEEL like a thin person. I was rather apathetic about exercise until just this week when I discovered CrossFit. I’ve got an appointment at the local CF gym in Minneapolis on Friday afternoon. If there’s one thing I hate, and am notoriously bad at, it’s boring cardio workouts (other than simple walking or cycling). Strength training has been the only type of exercise that I really enjoy, as the rewards are visible. Since CrossFit is geared toward functional strength, I figured this would help me stay motivated as it’s more of a guiding principle for health, wellness and agility rather than a strict and rigid formula for ‘toning’ or ‘sculpting.’
I tried some weightlifting in the gym at work yesterday. After a brief warm-up on the stationary bike, I did some barbell sqats and deadlifts with about 15 pounds on each side. Then I took a 15 lb free weight (the kind that goes on the bar), held it above my head and did 10 lunges. O.M.G. That was about all I could handle at that point. I’m sore as hell today, but I can tell that I worked just about all of my muscle groups in that short amount of time. My whole body is sore (but it feels so good!)
More on the case for going barefoot.