After One Month of CrossFit - Key Learnings

I've been a part of the Crossfit world (or "cult" if you ask some) for just over a month now, having officially joined Crossfit Dilworth a few short weeks ago.  In that time, many of you who read this blog have had questions about Crossfit, and hopefully I've been able to address a few of them.

With that said, I'd like to cover some of the key learnings I've had in my first month of Crossfit, as well as attack a few of the misconceptions that also exist.

1 - It exposes your weaknesses.

Despite having completed four half-marathons, I am NOT a good endurance athlete. I played football and ran track in college, so my attributes are more in-line with that sort of athleticism (plyometric explosion, short bursts of energy, Olympic lifting).  On several WODs, for the first round or two I would be fine. Whether it was burpees, box jumps, kipping pullups, or even cleans, I would sail through easily for the first few rounds or minutes. The tough part was looking up at the clock and seeing 10-12 minutes left on a 15:00 AMRAP.

My weakness has been endurance with a focus of not running out of gas early on in each WOD. Crossfit has exposed that, and shown me where my area of focus lies moving forward.

For someone else, they may have loads of endurance however they simply lack explosive or general strength. Another person may struggle to manipulate their bodyweight on a pullup bar. If you're an athlete, odds are that you are strong in some area, but probably weak in some other. Whatever the case may be, Crossfit will expose it.

2 - Crossfit gyms are minimalist.

The first time I walked into Crossfit Charlotte, I remember feeling overwhelmed and initially out-of-place. The music was loud, there was lots of loud thunderous talking, barbells and bumper plates were clanging everywhere, it was a shock to the system. Then I remembered that I used to LOVE this type of environment. My high school weight room was just like this. I had become soft and watered-down by fancy fitness facilities with climate-controlled temperatures, tons of vanity mirrors, ceiling fans, and fancy TVs everywhere.

Five minutes into my time at the Crossfit Charlotte facility reminded me of why I fell in love with training in the first place. It wasn't fancy, but it's not supposed to be. Sometimes fancy is bad, and less is more. Crossfit gyms are about function not fashion. They're not about comfort. Actually if your gym feels "comfortable" then I would question just how hard you are actually working while there.

3 - Crossfitters are encouraging.

I forgot all their names, but the Crossfitters that I met during my first WOD blew me away with how nice  they all were. The vibe was so welcoming and encouraging, that made a lasting impression.

While on a business trip to San Diego, I looked up a gym called Crossfit Mission Gorge. Using the GPS device (I still made a couple wrong turns) I found the gym location and walked in hoping to join for the one day walk-in fee. The coach was extremely nice and treated me like a guest (in the good sense).

My home gym, Crossfit Dilworth has the same vibe.  Our toughest WODs bring out the team atmosphere for which Crossfit has become famous. Even the most intense workout fiends that would normally scare people off, shock you with their encouraging attitudes towards others, particularly anyone they notice who may be struggling through the closing stages of that workout.

I have been floored with the balance of intense competitive nature with team-oriented behavior I have seen at virtually every Crossfit gyms I've either visited, or heard about through close friends.

For those of us grown-ups who miss the camaraderie from playing on teams in high school and/or college that simply isn't achieved through running groups or fitness classes - Crossfit offers the closest facsimile that I've ever seen.

4 - It truly is scalable.

One of the biggest misconceptions is that the same weight that Person A is lifting, will be mandatory for Person B.  A good Crossfit coach instructs (or sometimes mandates) people to drop weights down from the prescribed load to an amount that allows the person to finish the WOD while maintaining proper form and technique, which obviously decreases injury risk as well.

5  - There is a twisted pleasure in the struggle.

I mentioned earlier that if a person's workouts are "comfortable", then I would challenge just how hard that  person is working. I would challenge how much that person is pushing his or herself to improve. Any improvement (physical in this case) comes with a degree of struggle. Doing the same elliptical or treadmill workout for 6 months consecutive will almost certainly result in a plateau and stalled improvement. 

The more I become familiar with Crossfit, I feel as though it is not about "being the best". It's about being YOUR best.

Whatever you are going to attempt in life, why not try to be your best at it? Why not try to become the best version of YOU that you can be at that one given thing?  But the road to your best begins with steps. Those steps involve improving every time out, every WOD, little by little.

It means five pounds more on your dead lift.

It means finally getting your chin over the bar on your kipping pullups.

It means you get through 10 burpees without gasping for air, when last month you were tired after three.

The bricks laid by focusing on improving yourself at one thing, little by little build a foundation. Eventually you will look back and marvel at what you have built.  The journey becomes the entire point of it all.  You begin to see the pleasure in the struggle.

CrossFit Games competitor Miranda Oldroyd put this into words beautifully with her blog (link below) post capturing her thoughts and feelings when spirits were low during a poor showing at Regionals. Her writing not only applies to Crossfit, or other fitness endeavors, but frankly applies to any walk of life that requires a mix of hard work and persistence over time.

"I could chose to be sad or to fight....I chose to FIGHT."

CrossFit Debut

If you've read this site for any reasonable amount of time, you've probably picked up on the series of references to CrossFit.  I've mentioned having several friends who are avid Crossfitters and have been gently (and sometimes not-so-gently) selling me on how much fun it would be to join them for a workout (or "WOD" in CrossFit vernacular).  Between my teaching schedule and work travels taking me out of town, finding the right day and time has been a battle for several months. 

Finally, this past Saturday the stars aligned correctly and I made the appointment to join my friends Howie, Jill, and Jenneane at their gym, CrossFit Charlotte for my first ever WOD. 

For background context, Howie (pictured above man-handling some Dead Lifts), Jill, Jenneane, and their brother Joe are all related and are part of the larger group I consider to be All-Star Alumni of my athletic conditioning classes.  We met there originally, and they have now graduated on to bigger and better things.  It may surprise people when they hear me applaud athletes and friends for "passing through" my classes at the Y onto new challenges after a few months, but that should be the goal of everyone who trains, to continually try new things and advance to new fitness levels.

 Anyways, after solidifying plans on Friday there was no backing out of joining them this time.  Most Crossfit gyms post the WOD (acronym for "Workout of the Day") the night before, so I was able to go to sleep with somewhat of an idea as to what I'd be in for.  As I've mentioned in previous posts, I have been training for several months in-preparation for this day.

As seen above, the WOD featured as many rounds as possible ("AMRAP") in 20 minutes of the following:

• 5 Clean & Jerks (Prescribed weights: Men 135lbs, Women 95lbs)
• 10 Pullups
• 15 Overhead Lunges (Rx weights: Men 45lbs, Women 25lbs)

I mention the prescribed weights, because one aspect of CrossFit I was not aware is that the weights are all scaleable.  Not everyone in the gym is as diesel as Howie, so everyone could bump their weights down to whatever amount is managable for their body type or skill level.

I ended up finishing with 6 rounds plus 8 reps (5 Clean & Jerks, 3 Pullups) as the 20 minute period expired. I made quite a few beginner's mistakes, which I suppose is to be expected.  For one, I started the period with mis-matched weights on each end of the bar, which is inexcusable stupidity for someone who has been weightraining since they were 14 years old. My first few Clean & Jerks felt awkward and unbalanced, then after two rounds of constantly adjusting my grip and altering my foot stance, I realized I had a 25 on one side and a 35 on the other side.

My form in kipping pullups (according to the Coach) was good for a first-timer, but mid-way through the #CrossfitHands WOD once my shoulders and forearms began to tremble and burn, form went south. 

Beginner mistake #2 was not using enough hand chalk for grip.  I've never been the type of person who likes making the same mistake twice, so after ripping open both palms (see graphic photo) I'll probably be either using more tape, or investing in some of the hand grips that gymnasts use.

We finished the WOD by heading outside for 10 hill sprints, which as sadistic as this sounds, took me back to the memories of football conditioning, and was a fun way to end the morning (again, in the sadistic sense).

I've made my feelings about CrossFit fairly well-known on this site so I won't bore by repeating once again.  After finally taking my friends up on their invite however I truly do "get it" and see why so many people have been swept up by this fitness wave.  Obviously every gym is different, and each has their own "vibe", but the atmosphere at CrossFit Charlotte was great.  A tough, competitive atmosphere that definitely made you realize you were in for a battle, however everyone was encouraging and positive. 

There was also a big emphasis on form and teaching, which is another of the widely-held drawbacks of  CrossFit among the masses.  It's true that Olympic-style lifts can be dangerous for those with limited experience, so qualified teaching and coaching is an absolute mandatory.  The coaches at CF Charlotte took special attention to any of the "first timers" prior to the WOD.  

We also spent a solid amount of time on warm-up and joint mobility exercises beforehand, which anyone who takes my classes can attest that I emphasize as well. 

Howie, Jill, and Jenneane always joke that I will soon be drinking the "CrossFit Kool Aid"...(as soon as the raw skin on my palms heal) they might be right.

He's much calmer than during yesterday's WOD, but here's an old video introduction with Coach Andy Hendel of CrossFit Charlotte as he first opened the facility:

Metro Dash Recap

Yesterday I competed in the Charlotte tour stop of the Metro Dash.  This is an event combining all the "fun" of CrossFit training, and mud runs (minus the mud).  The event features a giant obstacle course with elements like rope climbs, tire flips, wall climbs, monkey bars, and carrying lots of heavy implements like logs, medicine balls, and sledge hammers.

Ideally I would have rested and taken an early morning heat, however I was a guest instructor at a charity fundraiser boot camp in the morning.  I was able to get into a later 1:30pm heat (which can also be taken literally, as it was ridiculously hot).  The schedule meant I had about a two-hour window to cram fast-digesting carbs (rice cakes, bananas, Gatorade, Gu gel) into my system to replenish muscle glycogen.

When I arrived for check-in, I was immediately intimidated impressed by the apparent fitness level of the other competitors I saw.  Even the female competitors looked like they could pick me up by my feet and hold me over a balcony. As I sat in a shaded part of the stadium I definitely had a few voices going through my head wondering if I should even go through with this.  My training wasn't ideal leading up to the event (more on this later), however I felt far more prepared for this event than my horrible showing at the Duke Energy Stair Climb this past March.

My waiting time flew by quickly, and after a few last-minute trips to the water fountain, I downed a Gatorade Prime and another Gu gel and headed over to the holding tank for my heat to begin. 

I ended up finishing the course in 11:39 (unofficial) which certainly was not the best time of the afternoon, however mostly I felt good about the performance.  Overall, I was pleased with how I did, since there was no point during the course when I felt the challenge was so great that finishing was in-doubt.

My worst challenge was the first one out of the starting gate - the ladder climb.  One of the tough aspects of an event like this is that unless you have tried a Metro Dash before, you're bound to face an implement for the first time ever.  I had never climbed a rope ladder of this nature before, so after getting my foot caught for the third or fourth time, I just took my legs out and climbed it with upper body alone.

After the subsequent sled push, during the crawl through pipes I paused for a brief moment to catch my breath. My body definitely had its first "woah this is insane, we should have stayed home and watched TV" moment.

After that, I was able to largely push through the rest of the course.  (*note - the one other scary moment was nearly racking myself at the top of one of the wall climbs, which momentarily put my baby-making future in serious jeopardy.) As I said, I was not the fastest competitor there, but definitely came away encouraged enough to be a lock for next year's event if they return to Charlotte.

I would HIGHLY recommend this event to anyone who thinks they are close to having the necessary physical skillset.  Here are a few other scattered thoughts and points of analysis from Metro Dash:

 Train specifically for this event

Much like the Stair Climb events, this event requires event-specific training, or as reasonably close as one can accommodate. If considering an event like Metro Dash, the check list of training disciplines would be:

• CrossFit
• Rock or Wall Climbing
• Bootcamp or Athletic Conditioning classes
• Pull-ups & Dips (should be able to complete 8-10 reps)

Guys - if you like fit women, this is the place to be.

Sorry but it has to be said.  I've never before been in an atmosphere where 75% of the females in attendance were probably better athletes than me (and I ran college Track & Field for 2.5 years).  In all seriousness, ladies if you spend an hour on the elliptical or stairmaster everyday and think you are getting the most out of your fitness, the women of events like Metro Dash (and CrossFit) would encourage you to branch out a little more.

Get comfortable being "one of the worst"

That's a bit misleading, however I was serious about my earlier point regarding comparative fitness of the ladies group.  Among the men, I would safely put myself in the bottom 25% of overall performers - and I'm a former two-sport college athlete, and certified fitness trainer who works out 5-6 days each week with targeted dietary habits. As I said, I was happy with my performance, but was far from the top of the group.  And I left this event feeling even more motivated (in a positive sense) to attack my training and diet moving forward. 

This is a lesson to anyone who stands on the perimeter of a group fitness class feeling too intimidated to jump in, or skips past P90X or Insanity infomercials on TV because they know they're out-of-shape compared to what they are seeing.  Once in a while everyone should be in an atmosphere that challenges them to improve.  Even the best and the fittest of recreational athletes should challenge himself or herself in an environment where they look around and wonder if they can keep up with everyone else.  Leave your ego in the bag with your car keys and wallet, and go compete.  Chances are one or two of the "all-stars" might end up giving you some encouraging words or helpful tips along the way.  And you might find yourself hungry to come back for more.

As I said, an event like this requires total body fitness, which is why groups like the Navy Seals endorse this style of training.  I will definitely be signing up for the 2012 event, and highly recommend this event to anyone who may fit within the necessary fitness range.

Why Do You Train So Hard?

"Why do you train so hard?"
 
I get this question a lot - as I'm sure many of you do as well.  I'm asked why I watch what I eat so closely.  I'm asked why I'll sprint on the treadmill like there's a dog behind me.  I'm asked why I'll set my alarm for 4:30am to squeeze in a good workout before heading to the office.  I'm asked why a sane person would enter a half-marathon in the dead of winter.
 
I have many reasons for why I train so hard, for why the work part of "working out" is actually a labor of love.  But for this project, I wanted to share a lot more than just my own reasons for why I do this.  I wanted to show that the average person you see training like a mad man or a crazy woman isn't so different after all.  They are regular people.
 

I train so hard because...

"...I believe being physically fit carries into confidence, focus, and clarity in every aspect of life. It also sets a person apart from the sendentary masses."

Andrew, 31

Lawyer

Specialty: Tricep Push Downs

 

"I train so hard because mom told me to "never settle!" Also, as a former athlete I know nothing but to give 120% at everything I do. Good, better, best. Never let it rest, until your good is better and your better is best!"

Gordon, 25

Marketing & Social Media Manager
Specialty: Soccer, Weight Training, Nutrition, HIIT, Plyometrics

"I train so hard in order to reach my God-given athletic potential and hopefully inspire others along the way!"

Kelly, age 27

personal trainer and triathlon and running coach

specialty: triathlon, running, tennis.

 

 

"I train so hard so my mind is clear from stress from all the challenges I face from a hectic but rewarding job. I also like to challenge myself to do better in all aspects of my life, including fitness."

 

Sharon, 43

PR/Media Manager

Specialty: Long-distance running

 

 

"I train so hard for those who cannot. My older brother was born with cerebral palsy and is very limited in his physical activity. I grew up observing his desire to participate and every day I am reminded not to take my ability to be active for granted. Every race I run is for him.

 

Bethany, 23

Marketing

Specialty: running, half-marathons, spinning, cross training, P90X.

 

 

"I train so hard due to my personal belief that health is the most important investment in the world."

Philip, 27
Director of Information and Technology
Specialty: Running (8k, 10k, half/full marathons), weight training, cycling, swimming, tennis, racquetball, hiking, snowboarding, soccer, life coach.

 

 

"I train so hard because it lifts my spirits and makes me a happier person all around.
I like setting goals and challenging myself; there's a great feeling of accomplishment in meeting or exceeding a goal!"

Mary Dare, 34
Group Fitness Instructor/Mother of three
Specialty: long distance running and boot camp classes. Aspiring tri-athlete

 

 

"I train so hard because I want to live a long and healthy life with my family. I also want to set a solid example for my children, friends and others who struggle with their weight."

 

Jonathan, 34

Sports Marketing

Specialty: Interval, Spin/Cycling, Running, Basketball

*Note - Jonathan has lost 60 pounds since the end of 2009 with a goal of losing 80 more.

"I train so hard because it has become a part of who I am. Pushing myself on a daily basis to accomplish task’s that I once was nowhere close to completing, generates such a sense of self achievement that it drives me to continue my progression. My hard training has helped me drop from a totally out of shape 296 lbs to a fit 215 lbs in just 6 months. It has also helped me maintain this 215 lbs for over a year now and drop my once 12 minute mile to a personal best 5:29 mile. This kind of progression is what drives me to train so hard on a daily basis..."

Brendan, 29
Sales
Specialty: YMCA classes & Crossfit

 

 

"I train so hard because it's the ONLY way i can shed body fat, stay lean... and really stay positive about life in general! Fitness people are usually the MOST positive group of people!!"

 

Jmiah Williamson, Type 1 Diabetic for 22 years

2nd Place Winner of Model Universe 2007 and 2008
3rd Place Winner of Model America 2007
www.JMIAH.com

 

 

"I train so hard because I like to be as strong as I can possibly be. I run, but I don't run for time, just run as fast as my body says I can, but then run faster. I lift, but it's not based on how much I lift. I lift as much as I can, then lift more. I do plyo's and cycle and when my body says "it's over", I say "it ain't over until I say it's over." I guess to me training hard is a mind game. How strong am I mentally? That's what I like to explore."

 
Desiree, 42
Personal Trainer and Fitness/Sweatcamp Instructor at Frye Gym
Specialty: Running, Power/Endurance lifting, hiking, and motivator

 

 

"I train so hard because it is my desire to honor God by striving for growth in the 3 areas of my being: Spirit, Soul & Body. I also feel like being the best person I can be in these 3 areas may allow me the opportunity to encourage & inspire others to do the same."

Jill, 38
Wife, Mom & Homeschool teacher of 2 beautiful kids
Specialty: Athletic Conditioning, HIIT, weight training, yoga, plyo, Surfing (where there's waves!)

 

 

"I train because I love a challenge and enjoy working towards a goal. I train with Ward because it makes me feel nostalgic about my college field hockey days!  Can't wait for the Cooper River Bridge Run this year!"

Caroline, 28
Account Executive - Marketing/Advertising

Specialty: Running, Mountain Biking, Field Hockey, beginner Triathlete

"I try so hard so I can stay sharp...I think when you are fit, you feel better about yourself and thus produce better work.  Plus I like to give myself goals when it comes to working out - I don't stop until I achieve those goals."

Dixon, 27

Marketing

Specialty: Half-marathon

"I train so hard because proving someone wrong is the greatest feeling ever.  I was once told I would never be good enough for one certain college (will remain nameless to protect the innocent), well my whole college career I never lost to an athlete from there!  All in all I have been told I was always too fat or too slow to be a top-level athlete.  Once I got out of my own way and started training with an open mind, I achieved success unlike before." 

Dan

Director of Sales

Specialty:  Former all-american (Javelin), 2008 Olympic Trials Qualifier, beginner Triathlete

"I train so hard because.....my body CALLS me to do so.  I believe pushing myself to the limit is the only way to honor God for the gift."

Theresa, 25

Graduate Student

Specialty:  Group Fitness/Mud Runs

 

  

 
 
For me - I train so hard because it is one of the few aspects of my life that is within my control.  I cannot control the weather,  I cannot control the economy.  I cannot control my family members, or my job, or my favorite sports teams.  MOST of life is largely out of my control and in the capable Hands of the Good Lord.  However one of the few things I can control, is how well I take care of my body.  I get one body, one single chance to take care of it for better or worse.
 
I also agree with a few of the above contributors.  There's something special about pushing your body (and mind) to places you previously thought were not possible.  The sense of accomplishment in achieving a feat (whether it's a half-marathon, fitness class, mountain bike excursion, or weight loss goal) that previously left you intimidated.
 
There are a littany of reasons why people train so hard. One person's reason is specific to him or her, and I invite you to find your own.  However the overall point is that those of us who seem fanatical about this part of life, aren't that much different than anyone else.