I became interested in CrossFit this summer as I racked up miles during marathon training. I read an article about CrossFit Endurance, which is an offshoot of the traditional program that emphasizes building a better, stronger athlete. Instead of recovery runs or junk miles, you focus on quality workouts and runs.
It sounds attractive, but I needed to get through Foundations first. You spend six 1-hour sessions breaking down the movements and terminology during the course of two weeks to get more familiar with what a CrossFit Workout of the Day (WOD) will look like and how to accomplish it. I learned a ton in these classes, because there were three of us and the owner going through each session. It was like small-group personal training. The highlights:
1. I've been doing squats wrong for ... forever. I was standing too wide, not going down far enough and not squeezing my knees in on the trip back up, so I never engaged my glutes. Here's what it should look like:
And ditto for the rowing machine. I've lacked proper form forever, which is probably why many of these moves left me with a sore back.
2. A workout doesn't have to take forever to be effective. When I was doing Insanity, I spent at least an hour a day doing a super hard, repetitive workout. While you can expect to spend an hour at a CrossFit gym (called the box) per session, the actual WOD may only take three to 15 minutes. The remainder is used for warming up, stretching and skill development.
3. I cannot complete a pushup with proper form. I thought I could bang out 20 pushups in a single session. Turns out, your chest is supposed to make it all the way to the ground ... woops. And a pullup? Ha, you're funny.
5. My posture is pretty lousy. Every lift in the workouts requires you to start with your "shoulder back and chest proud." I needed to hear this cue at least a dozen times a session because my body has no desire to stand up straight.
|I look just like this doing it, too|