I have another new experience to share with all of you. It starts with a “C” and ends with “rossFit.” Wouldn’t you love if all your crossword puzzle clues were that straightforward! I’ve actually participated in this new, awesome, legitimate, intense, work-your-bod-INTO-SHAPE fad workout two times now. Once was with a FREE group class on Saturday at 9:00AM at Westlake Crossfit. The other was 1v1 personal training with Conner Moore through Woodward Crossfit But before I jump into a few details, here’s some background for you. Feel free to get your gel pens out and take notes.
What exactly is CrossFit?( This just might be an important thing to understand before continuing)
CrossFit is defined as “constantly varied functional movement done at a high intensity” with the goal of “increased work capacity over broad time and modal domains”. Bit of a mouthful, so basically they’re saying: CrossFit IS fitness. Let’s put that on a bumper sticker and call it a day! More specifically, Crossfit exercises combine weightlifting, gymnastics, and mono-structural exercise (aka “cardio” like running and rowing) in a way that has revolutionized exercise as we know it. You didn’t know you were missing out on an entire revolution did ya?
Also, a very important abbreviation: WOD=Workout of the day
My Personal Experience:
-Group Workout: This is where I really learned the technique and movements of a few of the standard CrossFit exercises. I was taught how to do kettlebell swings. Ahhhh! Those things work your arms out real good. I also tried box jumps, (not called “block jumps” as I accidentally called them. Sorry for my vocabulary faux pa) which I found most enjoyable. They split us up into teams of three to rotate through each segment and complete the WOD 3 times all together:
- 20 Kettlebell swings
- 20 Box Jumps
- 20 Ball Slams (just like it sounds, slamming a ball into the ground. A great alternative to anger management!)
- 400m Run (I didn’t think you needed a video for this one…)
The instructor and other trainers will provide extra cuing and guidance if you’re a first-timer like I was. Just don’t be afraid to introduce yourself if the group is a little larger (~18 people), like it was when I was there. Everyone is really nice and will cheer you on by name. The place was exploding with high fives! Also, did you catch that this is FREE every week!!
-1v1 Workout: For my personal session, Conner tailored a specific WOD for me. After warming me up (I thought his warm-up was more thorough than the group one) he walked me through each part of the workout I would be doing. For example, even through I’ve done thousands of crunches in my lifetime (like most girls I would like a flat stomach), he demonstrated that I could do them more effectively by “exploding to the top.” Here was my WOD which I did a total of 2 times in 12 ½ minutes!!
- 400m Run
- 40 Air Squats
- 30 Crunches
- 20 Kettlebell Swings
- 10 Pull ups.
The 10 Pull ups is where I thought I would die. Literally, I thought my obituary would read “death by pull ups”. I don’t think I’ve done a single pull up since 5th grade, let alone 20. Even though Conner provided resistance bands to help pull me up, I struggled through this part. Fortunately, he encouraged me to the end and I made it out alive!
*All videos are courtesy of CrossFit.com
How to get started:
If you think you might be interested in a 1v1 or small group training session, definitely feel free to contact Conner. He’s a great guy and willing to meet you where you’re at, regardless of your fitness background. Just listen to this guy, and don’t tell me you don’t want to call him and meet him tomorrow.
“As a coach I have the pleasure of interacting with some great people and playing a role in improving their quality of life. It never fails; someone comes in the gym for the first time with the primary goal of losing weight to look better naked. Then, before you know it, they are smashing our personal records and hopelessly addicted. That has to be my favorite part of this job.”
His Personal Training rates:
- Prices vary depending on # of sessions purchased
- Small Group (2-4) starting at $45/session (in gym)
- 1 on 1 starting at $60/ session (in gym)
- Available before 8 am and mid day most days of the week
- Will do out-of-gym and in home training-rates depend on location
- Call 512-940-1543 or e-mail firstname.lastname@example.org
If that seems like too big of a jump, then I would suggest going to the free group workout sessions that Westlake Crossfit offers to get an initial taste like I did! Check it out here (look at Saturday morning)!
Keep Austin Active!