CrossFit - Week 1: WOW!

This week was my first in beginning my pursuit of intense fitness training through the CrossFit community. I started Monday @ Rogue Fitness-Toledo in my Elements class (beginners' class teaching technique and testing the waters of the program). After some basic instruction on CrossFit, some techniques for lifting and the gym in general, I had about a 6 minute workout that kicked my ass.

I was sold.

It was my introduction to Tabatas. i.e. intense 20 seconds of work followed by 10 seconds of rest for multiple rounds. I did 20 sec. of max body weight squats, 10 sec. rest, 20 sec. max kettle ball swings, 10 sec. rest, and 20 sec. of max pushups followed by 10 sec. rest before starting over. 3 rounds (sets) and I was sweating, panting and loving the challenge.

I also was pissed that I let myself get soooo out of shape, and please that I think this new traiing regiment will whip me into shape fast. An ATF agent that I met before leaving seemed pretty sure about the training being the best thing to help me meat my goal.

Tuesday I was a bit sore.

Wednesday was Elements class #2 at 7 am. I "Warmed up" with 20 body weight squats, 20 kettle ball swings, and 20 pushups with no rest. Instructions on proper deadlift form became a workout in itself. Then we talked about proper rowing form, and I had a lesson in humility as I learned how uncoordinated I have become sitting in an office all day as I was taught to do proper cleans.

Then the actual workout began. This was a 10 minute workout with as much work as I could do in that time period. I was to do intervals of rowing 250 meters, followed by 7 deadlifts and finally 10 "wall balls" (this was a new form of torture for me :) that is basically throwing a 16 lb. medicine ball 10 feet in the air like you're shooting a basketball as you come up from a squat). No rest between unless you chose to use your limited time to suck wind. I kept a good pace rowing (about 2:30 sec. per 500 m) and knocked out 4 sets before my time was up. Another good workout. It was a little early, but I felt great afterward.

Again, a little sore on Thurs.

Today was the final Elements class at 7am again. This morning's warm up was run 400 m (1/4 mi.), then 20 squats, 20 kettle ball swings and 20 pushups. Maybe it's in my head, but I felt a little stronger doing these excersies already. (?) Anyway, then we moved on to the push press/jerk instruction, where I was again skilled in proper form and poorly coordinated movement. I got the hang of it, but it will be a few more workouts before my clean and jerk movements are right. Again, this instruction was a workout in its own right. I was sweating pretty good when we finished. The workout today was timed, but there was no limit. I had to run 400 m, do 7 push preses, then 10 burpees; 3 sets.

Burpees are a new kind of hell. I have always hated squat-thrusts. Well, burpees are a squat thrust with a push up at the bottom and a jump at the end. They suck. Great workout. I felt really good afterwards again, but during I wondered if I could finish. I had to walk-jog a bit on the last 2 runs to catch my breath. (Remember, no rest between work!) I psuhed through and I am ready for my first group class.

Maybe I'll go in tomorrow.