CrossFit – Day One

Wikipedia Definition of CrossFit:

CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement,” with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as “work capacity across broad time and modal domains.”Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, weightlifting, and carrying odd objects; they use barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and many bodyweight exercises. These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”. Hour-long classes at affiliated gyms, or “boxes,” typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered on a WOD.

My Day One Definition:

A challenging 45 minutes of exertion leading to lightheadedness and really wobbly legs.

So today was Day One of a 20 day CrossFit Bootcamp. It’s sort of an initiation before they get you ready for the WODs that come later. You get used to the equipment, terms and pacing of the workout. I’d like to say that I didn’t have bad dreams about it last night… it clearly was on my subconscious mind. We did a warm-up that focused on stretching arms and legs and some squats to get the muscles a little loosened up. Then we hit the routine. It was actually not bad for Day One. 15 reps of sit ups and back raises on the GHB machine (something elevated to lock in your legs and allow you to bend). Then we did 15 reps of Ring Lifts (where you try to lift your body weight using rings on ropes… note easy). Then we did the dreaded pull-ups on pull-up bars… again another 15. Keep in mind that for the last two exercises, I did 12 (not 15) and by that I mean 3 followed by a few minutes of rest, repeated 4 times. Lastly we finished with 3 rounds of push-ups (max you can crank out for 1 min), followed by a modified sit-up (max you can do for 1 minute) followed by squats (again… max you can do for one minute). All told a 45 minute investment of time.

The drive home sucked a bit… lots of lactic acid build-up from the body squats and a little lightheadedness. But that wore off and by the time I was driving in to work, I felt fine. It’s back to it tomorrow at 6:30am. I picked the early morning class so it wouldn’t interfere with the kid’s soccer schedules or my wife’s Bootcamp. That just means we have to get a little more organized the night before and get lunches (mostly) ready for the kids. We will end up doing a Fit Test every Friday to assess progress… where you check the number of reps you were able to do and the time it took you to do them. Can’t wait for the first one… the benchmark… should be terrible… the good thing is that it’ll represent me at my worst and it only gets better after that.

Side-note: Don’t bring your forehead down on the rough rubber surface. I have what looks like a rash (likely uber mild friction burn) and had to explain how I got it 3 times before 11am. It looks ridiculous… the only thing more ridiculous is how I got it.

One down and 19 more to go. I wonder how much of a difference it’ll make to my body fat percentage. I’ll likely update the charts a little more frequently to see if it makes a difference or not. We got a book to track progress and I’ll likely end up sharing my benchmark on a future post… along with any progress.

For what it’s worth… the place CrossFitTO  is exactly what I was looking for in a place to go work out. It was spartan and not fancy. People are there to work, people seem very supportive; the people there are all shapes and sizes. During the actual CrossFit class session that was going on, one lady was finishing up some Push Press routine… she was able to crank out one on her last round and the instructor mentioned she had a few more in her… she cranked out to more and was struggling with the third… everyone stopped, began to holler some encouragement and she got the last one up. Then they clapped. Pretty interesting.

By the way… shooting for 180lbs now… not 185.

Current stats:

Height: 5’11”

Weight: 187 lbs (distance to target is 7 lbs)

BMI: 26.1

Fat %: 22.6 (target is 18%)

Status as of May 22


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