Driven to better myself... Day 1: WOD

Crossfit; a new way of training.   Not that our previous workouts/circuit with the groups were boring or anything.  But I finally found someone else who wants to take the gym to the next level.  I've always been taught that it is best to workout with a partner.  Why?  Accountability, motivation, and camaraderie.

My workout buddie had done some research around and found one of these fine location.   When I checked two years ago; there were only 2 locations.  Now, there are more than 5 in the Edmonton Area.   We determine that we would give this place a try.  It was one of the least expensive and offered not just Crossfit, but also Fitness, Yoga and Rock Climbing.

http://www.rockjunglefitness.com


 
Since late last year, I had accomplish some personal challenges (fear of....).   I've realize that I can no longer just stand around day dreaming of being able to do things.   Now driven; off I go...


We had to take a mandatory Crossfit Fundamental I and II courses before participating in any Crossfit classes.   Those courses are spread over two days, each being two hours long.  It teaches you the techniques & forms to perform certain exercises.  Mostly weight bearing type (squats, dead lifts, clean and press, snatch, etc).   Trust me, you really need to know this!   Form and technique is very important.  Otherwise, you risk injury.   Nothing is worst than having an injury that prevents you from working out.  This especially when every bit of your mind wants to, but you physically can't.

I'm sure at some point, you are wondering if this class is for you or not.  Well, I'll admit I was quite nervous attending as my first class.   People are at different and varying level of fitness.  I know it's hard not to compare yourself to others.  Just as long you remember, you are there for yourself.  Meaning, the only competitions you have is yourself.

Community; a word tossed around by our coach/owner.  And as well as the Crossfit forums, crossfit magazines, and members.   This is one of the big reason that I like the crossfit.  It show potential, very similar to the way that I've been training with our gym pack. 


Once we arrived, changed and move to the workout area.  We waited patiently and watch the class previous executing the WOD (Workout of the Day). 

Excited & slightly intimidated,  it was our first day of class after our Fundamentals.   I seem to get the jitters everytime I try something new, but it always works out at the end.

Chatted with a few people who were standing around waiting for our start time.  Once we introduced ourselves and told them we were 'newbies'.  We found that everyone was friendly and very supportive. Everyone started their ventures in crossfit at different times, one person Trevor said he started about a month ago and said he love this (crossfit).   Another young lady we talked to has been enjoying it as well, offering something you don't get at a traditional gym.  She talked more about all the benefits, very enthusiastically.    I don't think there was anyone that was there that did not enjoy it.   I guess if you don't enjoy it; you wouldn't be there.  

All WOD are changed daily and are written on the whiteboard.  Next to the workout, are a column of people names and completion time for that day.   Monday's are benchmark days.    You can opt to write it in a small notebook (so you can keep track of the weights, sets that you did), a binder  so you can come back and revisit when the same WOD occurs.  I was told that there are no WOD the same for at least a year.

I found that Dan, our coach for the evening was very supportive with words and as well as cheers from my partner for the WOD.  We were lined up with people that were the same height.  Thus I wasn't able to workout with my regular super cool workout partner.  :(  


Go time!   We were introduced to the three columns shown on the main whiteboard.  First column is a Warm-up, followed by Skills, and then WOD.  A demo of each item was shown.  This is very helpful for us Newbies.


Warm-Up:

3 Rounds

8 'some weird name ' Stretch  (4 /side)
10 Spiderman Push-ups (5/side)
10 Squats
10 Ring Pull-up
100 Skip Rope


Skills:

- Front Squats (with barbell, plate)
  Execute 5-5-3-3 reps
  If less than 6 months (@crossfit); excute 5-5 [5 set, 5 reps]



WOD - 'Mini' Kelly

5 Rounds

- 200 meter Row
- 15 Box Jumps (24/20)
- 15 Wall Ball (20/16)


There is a definitely a lot of encouragement by other members.  Someone even came up to me when we were doing the warms ups, and I had found myself troubled by trying to skip rope.   No more than 5 hops and then I was all tangled up.  He said, "Glad to see I'm not the only one who has trouble skipping rope!"  Glad he said it, it was nice to know I'm not the only one.  We introduced ourselves and another new friend created.

Dan was nice enough to tell us newbies that we can opt to do just three rounds instead of the five if we wish.  I know I had opted to do that...    After completion and looking at the time clock, trying to catch my breath and drink some water.    I had realized that my stamina was definitely not there.   Again, something I will work toward to..

My results....   14 minutes and 14 seconds for just 3 rounds.    I need to work on a lot of things.  

I was also slightly intimated with the box jumps, 20".  Originally 24" for those who have more vertical power.   You can only do what you can do.  The 20" jumps were twice the height of what I use to do at my other gym.   I guess I never pushed myself out of the safe zone.




Things that I need to work on after today's WOD:

- Skipping rope (who knew it would be so hard)
- box jumps (increasing the height and duration)
- increasing stamina

I know what I did today in both time and ability will greatly improve within a year, hopefully I'll see some improvements over the next two months.


Feel free check back as I'll be blogging my journey into Crossfit...