My Personal CrossFit
This past weekend I suffered through an introductory CrossFit session with my boyfriend as the slave master. Since neither gasping for air nor achy muscles are conducive to photograph taking, only a few pictures were taken.
The scene of the crime, American River CrossFit in Sacramento.
I was so optimistic and full of hope before we started…
The session began with an introduction to lifting form and basic weightlifting apparatuses. First on the docket?
Despite their unassuming name and demeanor these little “bells” are, in my humble opinion, quite evil. Saturday’s workout included goblet squats (which I think should be renamed goblin squats, but I digress) and kettlebell swings. After learning the basics of these two exercises, I was given the following warm up:
3 rounds of:
- 3 burpees
- 6 Goblet squats
- 9 Kettlebell swings
The next portion of the workout was devoted to mastering back squats, which according to my back squat-obsessed boyfriend, are the most important exercise to include in your workouts.
* Note: Ladies, if you’re worried that working with weights will add unwanted bulk to your frame, please don’t be. Weights are a great way to not only stimulate your metabolism, but are key in staving off weak bones and diseases like osteoporosis. Here’s a great article that walks you through the benefits of weights and may help alleviate some of your fears – Everyday Paleo: Women and Muscle.
So after working on my form – chest up, chin up, knees in line with feet – I was given a mini back squat workout of 3 rounds of 10, squatting just the bar. The suggestion (I use the word “suggestion” loosely as this was essentially a demand) was to incorporate back squats at least twice a week going forward, Mondays 5×5 & Wednesdays 3×10.
Next up was pull ups. SHUDDER. So I realize my pull up fears are somewhat unfounded, but hanging from that cold metal bar always manages to suck out my confidence. I’ve been practicing on the Gravitron at my work gym, but was informed Saturday that negative pull ups are actually the best way to prepare your body for this exercise, which entails jumping up to the bar and slooooowly lowering yourself down. After a handful of pathetic pull up attempts and half a dozen negative pull ups I practiced kipping with a band, the small chest forward swinging motion definitely helps you to capitalize on your momentum to complete the pull up.
And was I done after all that? Nope… That was, apparently, all just a warm up. Next came the following short circuit workout:
3 rounds of:
- 30 jump rope single jumps
- 20 box jumps
- 10 squatting wall balls (8 lbs/10 feet)
I was red-faced and shaking with muscle fatigue by the end of this torturous hour, which sadly was only a fraction of how I would come to feel in 24 hours.
Was the workout intense and exhausting? Yes. Am I sore? Yes. Am I concerned that my boyfriend hates me little bit because he did that to me? Yes. Am I counting the days until my next attempt? ABSOLUTELY.