18 May, 2012

The First CrossFit Experience

So I've officially survived my CrossFit training classes, what they call "On Ramp."  I honestly feel like this should be a feat all in itself because holy crap, it was tough!

Each box (what CrossFit calls their gyms) has a different way about doing their training program.  Some don't do one at all, some have a hard core intense 12 session program, etc.  The box I chose to go to has 4 1-hour sessions.  They go over the basics with you:  squats, presses, etc, etc.  After each session, the coach does a mini workout with you that incorporates what you've learned.  Seems easy enough, right?

Lucky for me, I was the only one in all 4 of the classes.  Guess I caught the gym at a slow time and no one else joined in the two weeks I was taking the intro classes.  I liked the one on one attention and it made the classes go by quicker.  

Session 1:
First session was squats.  Learned a few different variations and then moved onto the workout.

Run 400m
25 Air Squats
(Repeat 4x)

Figured running 1/4 mile and then doing some squats wouldn't be that bad, right?  Woah jello legs after those squats!  I was sucking wind through the 1st set, let alone I felt like I was crawling by the time I got to the 4th!  Luckily wasn't THAT sore the following day. 

Session 2:
Second session was presses.  Learned the push jerk, push press, and I'm drawing a blank if there was anything else in there.  To translate the presses, have a heavy bar with weight starting by your shoulders and push it over your head.  The push jerk incorporates a mini little jump in there.  I'm totally NOT describing those correctly but hope you get the point.

As for the workout? Started out with lower weight since he wanted me to work on my form.

3 Sets of 21 reps - 15 reps - 9 reps
Push jerks (35 lbs? I think? Can't remember how much the bar weighed)
Burpees

Can I tell you how much I've always disliked burpees?? They suck the oxygen out of me instantly!  So yeah, this one was tough but I got it done in 17:26.  Will see if that improves over time.

Oh, and I was SO SORE for DAYS after the 2nd session!  Yeouch! 

Session 3:
Finally made it back to CrossFit for my 3rd intro class a week later. This one was all deadlifts...I've included a few video links from the CrossFit website if you want to see what the heck these crazy named exercises mean.

Deadlifts
http://media.crossfit.com/cf-video/CrossFitJournal_MedinaDeadliftpre.mov

Sumo Deadlift High Pulls - simulates rowing kinda (they say!)
http://media.crossfit.com/cf-video/CrossFitJournal_RachelMedina_SDHPpre.mov

And the last thing was Medicine Ball Cleans:
http://media.crossfit.com/cf-video/CrossFit_MBCleans.mov

The medicine ball cleans gave me the most trouble, I kept bending my elbows when I shouldn't have been

The mini workout after was:
7 reps of medicine ball cleans, 7 pushups...repeat for 7 minutes. I think I got through a little more than 3 and a half full sets. And no girly pushups for me! Yay! Although by the end I was dying. I was dripping sweat all over the mats and medicine ball by the time I finished.

Luckily wasn't that sore after...woot!

Session 4:
Finished the 4th of the intro classes...this was was the olympic lifting one.
 
First learned the hang power snatch:
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-snatch.mov

Then the hang power clean:
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov

For the workout I had to do:
21 Hang Power Snatch
21 Burpees
15 Hang Power Snatch
15 Burpees
9 Hang Power Snatch
9 Burpees

It kicked my butt yet again, didn't time it this time unfortunately though.
 
~~~~~~~

I think I'm definitely going to enjoy CrossFit, and this box.  I was worried about incorporating running into the mix but a ton of the members are runners, triathletes, and Ironmen.  I still need to talk to them to see if I need to tweak anything but I'll give it some time!

And as for my diet?  I've been looking into the Paleo diet for awhile now and I think I'm ready to try it.  I know there's adaptations for athletes and stuff, and one of the coaches admitted there's no way he could give up cheese completely so has a little once a week.  I'm going to start gathering up some recipes and get food shopping in a day or two!  Also might have to donate all of the temptation items in this house and get rid of them... ugh!

5 comments

  1. everyone keeps talking crossfit but I am yet to try it! Must do it!

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  2. Wow - sounds very intense. Glad to hear you like it though.

    I have a friend that just started Paleo and is already down 10 pounds...Hope it works for you and can't wait to hear about it and any recipes you find.

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  3. i second the request for Paleo recipes! i'm definitely a flexitarian and am way excited about any new tasty food.

    congrats on new Crossfitting!

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  4. I just discovered your blog through Linzi's Life on the Run. I'm really excited to see another blogger trying and loving CrossFit! I can't wait to read more about your experiences!

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  5. @RunningWithSass... I'm not gonna lie, I was COMPLETELY intimidated by it. But everyone at my box (gym) is SO friendly and helpful. They make you feel at home right away and everyone goes at their own pace and weights.

    @Amanda...thank you! I just added a link to the top of the blog where I list all of my favorite Paleo recipes!

    @Jillian... Take a look at the link I just posted at the top of the blog. I've been finding some great recipes, even though I just started 2 weeks ago!

    @Sarah... Thank you and welcome! I'm having such a great time with it! :)

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