I took my first CrossFit class at
Crossfit Fightworx. For those of you who don't know what Crossfit is, "a strength and conditioning program that combines a mix of aerobic exercise, body weight exercise, gymnastics, and Olympic weight lifting. It is, “constantly varied, high intensity, functional movement." You can read more about it
HERE. Thank you Megan Vieira for motivating me to go!!!
The workout was intense! It started off with an 800 meter run which got our hearts pumping. We then stretched using a foam roll or pvc pipe. I've had a foam roll for years and never used it. That is going to change after today. Holy smokes; what an amazing way to attack/relieve some sore muscles!
Our workout was divided into two distinct segments; one for strength building and another for conditioning.
Our strength building series consisted of alternating push presses and weighted pushups (for the badass CrossFitters ;)).
For push presses; we warmed up with 9 reps and then performed 5 sets of lifts (7, 5, 5, 5, 3 reps, respectively) with 20 pushups in between each set (totaling 100 pushups). Before our limbs became wet noodles we had the option of adding a 15 to 25 pound weight on our back. Yes, Frank and I devolved to lady pushups.
To complete a proper push press, you start with a shoulder width, underhand grip and rest the barbell against your clavicle. This helps support the weight of the bar and takes stress off your wrists. Your feet should be at hip width distance, with your toes pointed slightly out. Your knees should remain out and not buckled throughout the exercise.
To begin you tighten your abs, take a slight dip at the knees and then powerfully push the barbell straight over your head using your legs for the first bit of momentum. Remember to keep your butt back, as that will help you maintain your balance and prevent you from hyperextending your back. This is especially important when you move up to higher weights.
I was able to get my first 7 reps out and the consecutive 20 pushups (with added weight) but I.WAS. SWEATING!!! My partners decided to add 10 pounds to the next set of push presses and continued adding but I had to stay at 45 pounds (which is the weight of the bar by itself). No matter - I completed the exercise and was motivated by my team along the way. Both Megan and Chas (see more about him below) kept coming by to correct my form - which is awesome because you don't have that attention at the gym.
I eventually had to do my push ups without the weight on my back - by eventually I mean my 3rd set ;)
And it was the first time I completely fatigued and fell out of a pushup. My arms felt like jello!!!
ahhh my face is about to hit the ground!!!
The conditioning exercise was a team challenge; a combination of burpees and a 100m run for a total of 8 minutes. While one team member was doing burpees, the other was completing the run. We alternated turns for the entire 8 minutes. This doesn't sound like a long time, but trust me you will be exhausted after this exercise. I was in the team of 3. Two of us had to start with burpees which looked something like this:
ok, not my best look, but you get the idea ;)
To complete a burpee you put your hands down and jump your feet back into a plank position while lowering your body to the ground (try not to slam your face). Next, you jump your feet back to meet your hands, and explode into a jump and clap your hands above you head. (repeat FOR-EV-ER).
While my one teammate and I were completing burpees our other teammate was running the 100 meter circuit. When she completed that run it was our turn to run the 100 meters while she continued our burpee count. Simple sounding, but challenging! It was mind over matter for 8 solid minutes.
I can't tell you how great I felt. I had Frank carry me back to the car. Then he bought me ice cream. It was an awesome training session.
There were quite a few couples and friends that did the workouts together. The exercises required teamwork, so we were partnered with strangers. it was a nice change from the gym where everyone works out individually. Everyone had vested interest in how their teammates were doing. We cheered each other on, high fived and motivated each other to finish. And this was only day one for me! It really felt like a family.
It was a driven environment and the trainers were on-hand to coach and motivate. It is a nice benefit to have weight lifting skills and education when performing any exercise. A nice bonus for the cost of your membership. The staff was engaged in our training and pumped enough to keep us moving through our challenges.
Crossfit Fightworx is owned by Chas Mackk. He was very personable and made sure that everyone felt at home in his gym. Your first session is free! I have not been to a place yet that has allowed this, but Chas has the right mindset. He wants you to see if the program is right for you and that you are right for the program. You really have to
want to be there because the members are just as integral to the atmosphere as the trainers.
They have a Groupon promotion going on for a $50 unlimited month. If you are in the Berkley heights/ Scotch Plains area, this is a great deal to try out a new exercise program!
They also have an event on June 29, 2013 at Jersey Gardens. The class will cost $15.00 and all proceeds will go to Oklahoma victims to rebuild from the disastrous tornadoes that recently hit the area. For more information, please contact
Crossfit Fightworx
All in all, I now understand what all the rage has been about when discussing CrossFit. It's a fun and intense workout that builds strength, endurance and pretty much makes you a badass ;)
Thanks again for the great experience!
