Rachel commented on my latest experiment
“I looked into doing Crossfit but I have to admit I was intimidated! it really is as Charlotte says: you ahve to know what you’re doing, no kidding around. And they don’t give lighter options, so in case you can’t bench press 200 right now, you have to sort of figure everything out. Not that big of a deal but definitely not for the beginner!”
Noooo Rachel! That is exactly what they want you to think! They want you to be intimidated! It gives them bragging rights! Are you gonna let a bunch of law-enforcement personnel & military men tell you what to do?!? Wait, of course you are. As will I, being the law-abiding citizen that I am. Of course I’m listening to you, officer, and I swear I will never ever speed again. Thank you for this ticket. It is wonderful as are you. Ahem.
CrossFit is Hard
Those of you that checked out the WOD today on CrossFit might have been a little… worried. It was a Fearless Fifty routine (although I can think of another F word I’d use) & very challenging. Gym Buddy Allison and I finished in 40 minutes on the dot. She would have finished sooner except she had me, the sickie, slowing her down with the dizziness and the fainting and the impromptu dropping of the weights. (Kidding! Mostly…) And I hope that some of you tried it too!
Don’t Be Scared Little Girl, I Won’t Hurt You
I was so excited to read all of you in the comments that said you were going to join me for the CrossFit experiment so today I thought I’d follow up with a few tips to help you out – especially if you are new to weight lifting. CrossFit can be done! By you, even!
1. The WOD can be scaled back. This is not a contest. Okay, well, techinically it is. But that doesn’t mean you have to compete! Trust me, you won’t even come close to the amazons that post the top scores there. If you can’t do a pull-up (and like AT22 pointed out, crossfit is where they learned how to do a pull-up) then do a jumping pull up. Can’t do that? Do a 90-degree pull-up. Can’t do that? Get a wheelchair. (Kidding!) You can do a 90-degree pull-up, I promise.
2. The recommended weights are GOALS not starting points. I had to learn this the hard way. Start small. Work up as you get comfortable.
3. Practice the lifts to make sure your form is good. If you absolutely can’t/won’t find a trainer to help you, then check out the CrossFit videos (admit it, you love them for the music. But if one of those guys shows up in a mullet, we are done. Do you hear me, CrossFit??). Another good source is ExRx
. Just type the name of the exercise into their search engine
& you’ll get a video with all kinds of helpful tips. If you are a cute young thing, then just approach the beefiest guy in the gym and ask for pointers. Show a little cleavage and you’ll never have to pay for personal training again! (Not that I would know this. Ahem. I have no cleavage – you all should know this by now.) But please practice. Bad form will only get you injured.
4. You can rest. Most of the WODs say “AFAP” or as fast as possible. But that means as fast as is possible for you. Take a break if you need it. Allison and I certainly did today.
5. Warm up. You don’t have to do the official crossfit warm up but you do need to get your blood moving. Run a couple of laps. Bike for five minutes. It helps.
6. Know your limits. If it starts to get overly sore, stop working that poor muscle. If you don’t finish, you don’t finish. You can always try again tomorrow!
7. The WOD intensity varies greatly. Some days are so easy it’s a little unnerving. Some days will kick you until you can’t get up. And every 4th day is a rest day. So if the WOD is just too much – just know you only have to hang in there until tomorrow.
8. You’re gonna need a gym. Some workouts you can modify to do at home. But unless you have an Olympic set of weights in your garage, this is a gym workout. Oh yeah – get weight gloves. You’ll thank me later:)
9. Anyone have anything to add??
I Need More Data!
The more subjects in my admittedly not-very-scientific experiment, the more meaningful the results will be. I need you guys! You can do this:) And don’t forget – e-mail me your thoughts, feelings & results!