CrossFit - A Beginners Perspective

Alright, this is going to be about CrossFit-finally, I  know...but I feel like I need to make it crazy clear that I am a super beginner and therefore am NOT the person to get information from in regards to training programs, etc. There is a good chance some of the things below are being written incorrectly, since I'm sucking wind during most CrossFit classes, and therefore not 100% mentally there. ;)

Now that I have that disclaimer out of the way, let's get down to it!

I started CrossFit on Monday, January 16th and was immediately drawn to the style of training and type of workouts involved. The group I am in meets Monday, Tuesday, Wednesday, and Friday. There are several sessions offered during the day, each an hour long. I go from 4 - 5 pm. The workouts themselves, don't take very long, but since many of the women in my group are getting started for the first time, we spend time going over CrossFit skills and form. What I really love is that I am NEVER bored. There is something different every single day- and I'll be honest, for the first two weeks I was sore every single day.

Here's a peek at one of our Week 2 sessions:

Every workout is always written up on the whiteboard
and every one's times are posted as well.

Warm-Up:
Run or Row 400-500 meters
After this we generally have 10-15 minutes of a workout that involves some of the skills we practiced the day before.

Skills:
On the board above, you can see that we were working on dumbbell cleans for the day. Some days we focus on one thing, others several.

WOD (Workout of the Day):
This involves several exercises, usually for time, done in several rounds. Above you can see that we did 5 rounds for time, of 6 of the following exercises:

-Bent over row
-Hang power cleans
-Front squat
-Push Press
-Back squat

Each of these was done holding the 45lb bar and it could only be put down between rounds, so you go through 6 of each exercise without a break, pause for a second, and continue from the top again. Basically you feel like you are going to die, but it is for small periods of time, so it is manageable. Each round took me around 1:15, give or take a couple seconds.

Now that we are in Week 3, the WOD's continue to get more difficult with more rounds and repetition, as well as slowly increasing the weight depending on what the exercise is. Not all WODs involve lifting a bar over your head, many include things like box jumps, push-ups, kettle bell swings or sumo dead lifts, and my personal favorite to date included an interval of 400 meters lunges. I've learned to appreciate squats. CrossFit squats go low- we practice with a medicine ball behind us and squat until we touch it. Fun stuff. Also, pull-ups...I super suck at those, but kipping and working with resistance bands has really helped my form and strength. All of those crazy things I was worried about not being able to do have modified versions, too.

I have absolutely seen an improvement in myself the past almost 3 weeks. I've gone from practicing with one of those weighted bars (27 lbs) to using 55lbs for some of the exercises that we've done. I know it's early, but I already am feeling more muscle tone, which is definitely one of my goals. Unfortunately, running has really taken a back seat to CrossFit the past few weeks and I'm working to find balance between the two. I guess my spur of the moment 5k this weekend should help jump start that effort!

To wrap things up (I have gotten super long winded lately), if you are considering a program like this, give it a shot! You'll be amazed by the things your body can do and you'll feel like a badass when you come home to tell your man/boyfriend/husband/or secret lover about it each night. ;)

xo,
H