CrossFit Intro

May 07 2010

So my training partner Jordy and I have started on our CrossFit journey! We completed our introductory session (the first of ten) with Patty, the owner of CrossFit Vancouver yesterday and even though we didn't do a ton of training in the first session, I'm still feeling pretty sore all over this morning!

We spent the first half of the introductory session discussing the history of CrossFit, the ideas that got it started, the fitness principles CF was built around and how it has and continues to evolve over the years. For those of you that aren't familiar with CrossFit yet, here is an excerpt from Foundations written by the founder of CF, Greg Glassman that will help to explain a bit: 

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

After we talked for a about a half an hour or so we moved and did a full body warm-up and got ready for the fitness test which included:

  • a flexibility and ROM test
  • a 400 M sprint with a 20lb. medicine ball
  • pull-ups to failure
  • dips on the olympic rings to failure
  • push-ups to failure 
  • full sit-ups (total reps after 1 minute)

The sprint at the beginning was pretty tough because it had been awhile since I had run that far that fast and found it even more challenging trying to carry and maneuver a big med ball in your hands at the same time! I managed to finish the sprint in 1:15 though, which is apparently a fairly respectable time. The next component of the test was the pull-ups which I've been working on for the last couple of months and it showed because I managed to do a solid set of 20, which I was very happy about! We then moved on to the olympic ring dips which I found pretty challenging since I've never tried using the rings before. I still managed to squeak out a set of 10. After those two components we took several minutes to rest before moving on to the full sit-ups and push-ups. I've been boxing since I was pretty young and have done the firefighter testings in the past so have done more sit-ups and push-ups in my life than I'd ever like to remember so I found this part of the test to be a little bit easier. I managed 40 push-ups before failure and 35 full sit-ups in a minute.

After we finished the fitness test, there were a few minutes left in the session so Patty thought he'd be a real nice guy and throw a "workout of the day" or W.O.D. at us! And because we only had a few minutes he thought he would introduce us to tabata interval training, which is 20 seconds of intense work followed by 10 seconds of rest done continuously for 8 cycles or a total of 4 minutes. We did body weight squats and after 4 minutes and about 120 squats, my hip flexors were screaming! 

I was pretty bagged after the workout but felt pretty awesome too!  I really liked everyone that I met down at the gym and I think I'm really going to like training down at CrossFit Vancouver!  And I'm a little sore today but nothing that will slow me down because we're going back in a couple days for our second workout and I know it's only going to get harder as we get further into our sessions! I'll keep you posted!
Article by (Train Online)  |  May 07 2010

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