This was the question I pondered before joining the fundamentals class four months ago.
What convinced me to signup?
The support of my peers and the fact that the fundamentals class was only a two week commitment.
Why did I decide to continue with crossfit after completing the fundamentals course?
It was the wonderful support of the coaches and crossfit members, the scalability of the workouts and the intense desire to learn and improve. I want to be able to do headstands, handstands, I want to do unassisted pull-ups, lift heavier weights, double-unders and one day do muscle-ups!
What was my fitness level before starting crossfit?
I could run/walk up to approximately 19 km's slowly.
What can I do now that I couldn't when I started crossfit?
Box jumps
Kipping pull-ups with orange/green band (couldn't do any when I first started)
Hollow hold
Weightlifting moves (but always working on technique)
I still can't do - wall climbs, headstands/handstands, muscle-ups, ring dips and many other things, but this is one of the reasons why I love crossfit so much, I am getting stronger and always closer to achieving these moves. The other reason is that the coaches focus on improving technique, improving strength, not on how we look or how much weight we are losing.
If you are thinking about joining a crossfit box, but don't think you are fit enough, slim enough (or any other reason), join anyway because every single move can be scaled! It will change your life, it is changing mine!
Sunday, December 22, 2013
Friday, December 20, 2013
Hilltop Crossfit Games - Photo Slideshow
Check out these wonderful photos taken on the the day of the Hilltop Crossfit Games by JamieK Photography. These photos really capture the day so well.
http://www.youtube.com/watch?v=iHM8Ie0O_8k&feature=youtu.be
http://www.youtube.com/watch?v=iHM8Ie0O_8k&feature=youtu.be
Wednesday, December 18, 2013
The Mental Side of Crossfit
I have been thinking about how my thoughts on the day of the crossfit games contributed to my performance during the third workout, the chipper. So many studies have been completed on the power of the mind and the way it affects our performance.
The chipper workout was announced in it's entirety Saturday morning and it was then I saw the two sets of lunges. Thoughts started around how much I hate lunges and especially overhead lunges. I hadn't completed any lunges in training with a 10kg plate overhead and honestly didn't know if I could.
Once I started the workout my thoughts instantly went to how much I hated it, why was I doing it, I don't want to do it anymore and also fear of the box jumps. I don't remember a lot more of the workout after this, I was determined to continue, but was aware how far behind I was.
I do wonder how different my performance may have been if my mindset during the workout was more positive and encouraging. I was fortunate to have a wonderful judge that was supportive and encouraging and hearing people in the crowd supporting me.
I know firsthand how powerful the mind is, I have changed the way I view myself and my body from one of loathing and hate, to one of love and acceptance through a lot of mirror work and positive thoughts repeated over and over again.
It is something to ponder for the next chipper workout or workout that has moves I don't like. What would happen if instead of telling myself how much I hate those lunges, I instead told myself how much I love lunges, how good they are for my butt and legs and that I can do them well and strongly.
The chipper workout was announced in it's entirety Saturday morning and it was then I saw the two sets of lunges. Thoughts started around how much I hate lunges and especially overhead lunges. I hadn't completed any lunges in training with a 10kg plate overhead and honestly didn't know if I could.
Once I started the workout my thoughts instantly went to how much I hated it, why was I doing it, I don't want to do it anymore and also fear of the box jumps. I don't remember a lot more of the workout after this, I was determined to continue, but was aware how far behind I was.
I do wonder how different my performance may have been if my mindset during the workout was more positive and encouraging. I was fortunate to have a wonderful judge that was supportive and encouraging and hearing people in the crowd supporting me.
I know firsthand how powerful the mind is, I have changed the way I view myself and my body from one of loathing and hate, to one of love and acceptance through a lot of mirror work and positive thoughts repeated over and over again.
It is something to ponder for the next chipper workout or workout that has moves I don't like. What would happen if instead of telling myself how much I hate those lunges, I instead told myself how much I love lunges, how good they are for my butt and legs and that I can do them well and strongly.
Tuesday, December 17, 2013
The Fear of Box Jumps
During our fundamentals course at crossfit, I watched in amazement as everyone else in the class successfully and easily completed box jumps for the first time, whereas I had no confidence to try, instead doing step ups and continuing to do these every time box jumps came up in a workout.
A few weeks ago I decided I wanted to overcome my fear of box jumps, so started jumping on stacked weight plates, slowly increasing the height until I was jumping on weight plates higher than the box. I then had the confidence to start jumping on the box and continued to do this for the next 30 - 40 mins for practice.
The next time box jumps came up in a workout, I was able to jump up, instead of stepping up, but the second time they came up in a workout I stacked it big time. I hit my cheek and ended up with a couple of bruises, but got straight back up and continued the remainder of the box jumps. The third time box jumps came up in a workout, which was during the crossfit games, I had real fear before every jump making it slow and unpleasant.
So wanting to overcome this fear of box jumps, I started googling and found this wonderful article here.
A couple of key paragraphs:
"Come up a little short and ouch! Will it hurt? Sure for a few moments, or worst case maybe it will annoy you for a few days. But it won’t kill you and I can pretty much guarantee that you wont go to the hospital. So you take a deep breath and you go all in (the most important part of the box jump) exploding up, bounding for the top of that box and….miss. Shin banged. Shake it off. It hurts – but does it hurt THAT bad? I’ll ask again in a few minutes. Collect yourself. Assess. Listen to your Coach’s critiques. Shake it off. Take another deep breathe. Approach the box again…"
and
"So if you approach that box – or whatever it is that you need to hurdle yourself over or on top of in your life – with the mindset of knowing that – “sure I can handle a bruised shin” all of a sudden you are liberated to explore your true abilities – unbridled and boundless."
The day I stacked it doing box jumps I had a slight sore knee straight after, but it didn't stop me from completing the box jumps or from completing the rest of the workout. Instead the power of the mind is causing my fear of box jumps to grow including fear watching other people jump...
So getting back on the "horse", I will jump on stacked weight plates until higher than the box, giving me confidence to start box jumping again!
A few weeks ago I decided I wanted to overcome my fear of box jumps, so started jumping on stacked weight plates, slowly increasing the height until I was jumping on weight plates higher than the box. I then had the confidence to start jumping on the box and continued to do this for the next 30 - 40 mins for practice.
The next time box jumps came up in a workout, I was able to jump up, instead of stepping up, but the second time they came up in a workout I stacked it big time. I hit my cheek and ended up with a couple of bruises, but got straight back up and continued the remainder of the box jumps. The third time box jumps came up in a workout, which was during the crossfit games, I had real fear before every jump making it slow and unpleasant.
So wanting to overcome this fear of box jumps, I started googling and found this wonderful article here.
A couple of key paragraphs:
"Come up a little short and ouch! Will it hurt? Sure for a few moments, or worst case maybe it will annoy you for a few days. But it won’t kill you and I can pretty much guarantee that you wont go to the hospital. So you take a deep breath and you go all in (the most important part of the box jump) exploding up, bounding for the top of that box and….miss. Shin banged. Shake it off. It hurts – but does it hurt THAT bad? I’ll ask again in a few minutes. Collect yourself. Assess. Listen to your Coach’s critiques. Shake it off. Take another deep breathe. Approach the box again…"
and
"So if you approach that box – or whatever it is that you need to hurdle yourself over or on top of in your life – with the mindset of knowing that – “sure I can handle a bruised shin” all of a sudden you are liberated to explore your true abilities – unbridled and boundless."
The day I stacked it doing box jumps I had a slight sore knee straight after, but it didn't stop me from completing the box jumps or from completing the rest of the workout. Instead the power of the mind is causing my fear of box jumps to grow including fear watching other people jump...
So getting back on the "horse", I will jump on stacked weight plates until higher than the box, giving me confidence to start box jumping again!
Monday, December 16, 2013
Weightlifting!
Tonight the WOD was:
A) Strict Press
5-5-5-5-5-3-3
B) 3 rounds of:
6 Bent Over Row
6 BTN push press
6 Weighted Good Mornings
30sec hollow hold
Rest as needed between rounds
I really enjoy this style of class, it is work at your own pace and more strength training, my favourite style. I am trying to focus on technique, so worked up to 19kg strict press, whilst keeping good technique. The part B) I did with a 15kg bar, again working on technique rather then going too heavy.
Good fun class...
After class I did a little mobility work, ankles and hip flexors. I am constantly working on mobility to allow me to squat deeper.
Then decided to play with my kipping pullups. When I first joined I struggled to do kipping pullups with a blue and red band, today I managed 6 kipping pullups with the orange and green band. Very happy and slowly improving. Finished off with a few strict pullups, using the blue and red band.
Also in more exciting news I put my name down for 6 in-house weightlifting technique sessions in January, $60 for the 6 sessions with an experienced weight lifter, who competes in the Commonwealth Games. Very excited as I definitely prefer weightlifting to cardio.
A) Strict Press
5-5-5-5-5-3-3
B) 3 rounds of:
6 Bent Over Row
6 BTN push press
6 Weighted Good Mornings
30sec hollow hold
Rest as needed between rounds
I really enjoy this style of class, it is work at your own pace and more strength training, my favourite style. I am trying to focus on technique, so worked up to 19kg strict press, whilst keeping good technique. The part B) I did with a 15kg bar, again working on technique rather then going too heavy.
Good fun class...
After class I did a little mobility work, ankles and hip flexors. I am constantly working on mobility to allow me to squat deeper.
Then decided to play with my kipping pullups. When I first joined I struggled to do kipping pullups with a blue and red band, today I managed 6 kipping pullups with the orange and green band. Very happy and slowly improving. Finished off with a few strict pullups, using the blue and red band.
Also in more exciting news I put my name down for 6 in-house weightlifting technique sessions in January, $60 for the 6 sessions with an experienced weight lifter, who competes in the Commonwealth Games. Very excited as I definitely prefer weightlifting to cardio.
Sunday, December 15, 2013
Inaugural Hilltop Crossfit Games
Yesterday, Saturday 14th December was the Inaugural Hilltop Crossfit Games and I had entered nervously in the scaled/masters female category.
The WOD's were slowly announced during the week, with the final bits of the chipper workout not announced until Saturday morning.
It ended up looking like this (copied from here):
WOD 1
AMRAP in 6mins of:
Clean Ladder – 30sec to lift
For time complete:
I came 5th in WOD 1, but only just, those 20kg thrusters were tough, but a personal record (PR) for me.
WOD 2, the clean event was my favourite event and I came 4th in this one, again only just, by one deadlift. Another PR for me with a successful clean of 35kgs.
WOD 3 was by far the toughest event and I was very nervous about all the lunges, but in the end it was the box jumps that scared me the most after the spectacular stack I had the week before on box jumps. Nevertheless I got the 20 burpee box jumps completed, kettlebell swings, then came the 10kg overhead lunges, tough, very tough, but got them done with lots of breaks! Next came the knee raises, which was the easiest part of the whole WOD and the pinch plate carry wasn't bad either. The shoulder press of 20kg was tough after the thrusters earlier that morning in WOD 1, but I got 10 done before the time cap of 10 mins was reached. I came last in this event, but I was just happy to finish!
Overall I finished in 5th place out of 6 competitors, which was quite a nice surprise, but also the whole day was made up of PR's so the placing didn't matter.
The judges I had were amazing, supporting me through the tough WOD's, plus the support of the other competitors and the coaches. The support in the box is amazing, no matter where you are placing everyone cheers you on and supports you!
I enjoyed watching and supporting the other groups, you could see everyone was doing it tough and working hard and again so many PR's were made. The atmosphere was just amazing...
Things I need to work on more then all the other things is overcoming my fear of box jumps so I can knock them out faster and my mental thought process. Rather then telling myself I can't do something, I need to have a more positive inner voice.
There are plans to do run another Hilltop Crossfit Games in 6 months time and as much as yesterday hurt, I am sure I will sign up again.
To finish off the day nicely we had an all you could eat pizza night out at a cafe...
Crossfit really is changing my life in such an amazing way and I am becoming fitter and stronger...
The WOD's were slowly announced during the week, with the final bits of the chipper workout not announced until Saturday morning.
It ended up looking like this (copied from here):
WOD 1
AMRAP in 6mins of:
- 5 Cal row
- 5 thrusters (42.5/30/20)
- 10 cal row – 10 thrusters
- Keep adding 5 cals/reps
Clean Ladder – 30sec to lift
- Scaled Female: 30 – 55kg
- Scaled Male: 45 – 65kg
- Open Female: 45 – 70kg
- Open Male: 50 – 100kg
- If clean is failed or last weight cleaned successfully, perform AMRAP of deadlift in remaining “lift” time
For time complete:
- 200/100m plate carry (20/15/10)
- 2o burpee box touch box jump over (60/50/40)
- 20 KB swing (24/16/12)
- 20m OH walking lunge (20/15/10)
- 20 T2B/knee raises
- 20m pinch plate carry (20/15/10)
- 20 Shoulder to OH (50/35/20)
- 10m Front rack walking lunge (50/35/20)
I came 5th in WOD 1, but only just, those 20kg thrusters were tough, but a personal record (PR) for me.
WOD 2, the clean event was my favourite event and I came 4th in this one, again only just, by one deadlift. Another PR for me with a successful clean of 35kgs.
WOD 3 was by far the toughest event and I was very nervous about all the lunges, but in the end it was the box jumps that scared me the most after the spectacular stack I had the week before on box jumps. Nevertheless I got the 20 burpee box jumps completed, kettlebell swings, then came the 10kg overhead lunges, tough, very tough, but got them done with lots of breaks! Next came the knee raises, which was the easiest part of the whole WOD and the pinch plate carry wasn't bad either. The shoulder press of 20kg was tough after the thrusters earlier that morning in WOD 1, but I got 10 done before the time cap of 10 mins was reached. I came last in this event, but I was just happy to finish!
Overall I finished in 5th place out of 6 competitors, which was quite a nice surprise, but also the whole day was made up of PR's so the placing didn't matter.
The judges I had were amazing, supporting me through the tough WOD's, plus the support of the other competitors and the coaches. The support in the box is amazing, no matter where you are placing everyone cheers you on and supports you!
I enjoyed watching and supporting the other groups, you could see everyone was doing it tough and working hard and again so many PR's were made. The atmosphere was just amazing...
Things I need to work on more then all the other things is overcoming my fear of box jumps so I can knock them out faster and my mental thought process. Rather then telling myself I can't do something, I need to have a more positive inner voice.
There are plans to do run another Hilltop Crossfit Games in 6 months time and as much as yesterday hurt, I am sure I will sign up again.
To finish off the day nicely we had an all you could eat pizza night out at a cafe...
Crossfit really is changing my life in such an amazing way and I am becoming fitter and stronger...
Monday, December 9, 2013
The last 12 months...
November 2012 I had a wake-up call when I got a phone call from the doctor about my blood results telling me I had borderline fatty liver and thyroid issues, amazingly my iron levels were fine.
I decided it was time to start exercising again, but it had to be fun and enjoyable, something I looked forward to, rather then previously being something I dreaded.
I decided to use my "Run 5k" app I had purchased previously, which was 3 runs a week, running/walking as the app beeped at me. I focused on how great I felt after each run and it wasn't long before I was hooked!
Next I downloaded the "Zombies! Run" app, which as you run you listen to a story on zombies and collect supplies to help rebuild the township once you get home from the run. It was a fun way to pass the time running around and around the local footy oval.
From this I continued running regularly 3 times a week, and started trail running in the beautiful Adelaide Hills on weekends.
Three months ago I was alerted to the fact that a Crossfit box was opening in Mt Barker, so nervously and excitedly I signed up for the first 2 week fundamentals course to be held at the box and have been hooked since. The coaches are amazing and so supportive of everyone, as well as encouraging us to support each other as we work through the days WOD (workout of the day).
I am experiencing so many emotions, feelings and thoughts through Crossfit that I wanted a place to share these... I have gained so much from reading a friends blog, that I decided to start my own, so here I am!
I decided it was time to start exercising again, but it had to be fun and enjoyable, something I looked forward to, rather then previously being something I dreaded.
I decided to use my "Run 5k" app I had purchased previously, which was 3 runs a week, running/walking as the app beeped at me. I focused on how great I felt after each run and it wasn't long before I was hooked!
Next I downloaded the "Zombies! Run" app, which as you run you listen to a story on zombies and collect supplies to help rebuild the township once you get home from the run. It was a fun way to pass the time running around and around the local footy oval.
From this I continued running regularly 3 times a week, and started trail running in the beautiful Adelaide Hills on weekends.
Three months ago I was alerted to the fact that a Crossfit box was opening in Mt Barker, so nervously and excitedly I signed up for the first 2 week fundamentals course to be held at the box and have been hooked since. The coaches are amazing and so supportive of everyone, as well as encouraging us to support each other as we work through the days WOD (workout of the day).
I am experiencing so many emotions, feelings and thoughts through Crossfit that I wanted a place to share these... I have gained so much from reading a friends blog, that I decided to start my own, so here I am!
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