{"id":5518,"date":"2014-06-20T22:05:06","date_gmt":"2014-06-21T03:05:06","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=5518"},"modified":"2014-06-20T22:05:06","modified_gmt":"2014-06-21T03:05:06","slug":"starting-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2014\/starting-crossfit\/","title":{"rendered":"Starting Crossfit"},"content":{"rendered":"

Today I delved into the world of CrossFit<\/a>. \u00a0If you don’t know CrossFit is a\u00a0regimen<\/a> of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I’ve read about CrossFit, talked with my Uncle, read CrossFit Endurance<\/a>, researched boxes (CrossFit gyms) but never found a place that was conveniently located AND had a class schedule that worked.\u00a0\u00a0Technically you don’t need to go to a box, you could do most of the workouts at any gym or at home. \u00a0I’ve always felt that I needed to get a good foundation, with someone watching my form, before trying it on my own. \u00a0Plus having a coach and others encouraging you is always helpful!<\/p>\n

\"CAM05039\"<\/a> On June 1 a new CrossFit box opened up just over a mile from our house. \u00a0I was pretty excited to see that it was coming in and had talked with Christy about it. \u00a0She arranged for me to get a one month trial membership as a Father’s Day present!! \u00a0The new place is called Solcana CrossFit<\/a> –<\/p>\n

Solcana CrossFit takes its name from early 20th-century strongwomen \u2013 with names like Vulcana, Minerva, Athleta and Sandwina \u2013 who performed feats of physical prowess in circus sideshows around the world. These iron ladies drew eager crowds and challenged the notion that women could not be exceptional athletes. Solcana Crossfit aims to embody the spirit of these strongwomen by encouraging growth in all of our athletes, pushing our personal limits and celebrating unexpected strength.<\/p><\/blockquote>\n

I had my initial meeting\/workout with owner\/head coach Hannah<\/a> tonight. A class was just finishing up and the space is great. Barebones like you’d expect, but a nice area of cubbys for gear, couch to relax on, shower, loud music, white board, tv, timer, and all the workout gear!! We talked about basics of the gym and I was pleased to find out that they tend to be a little more holistic than some CrossFit boxes including some mobility work into their workouts. Hannah was super nice, even when she was encouraging me to complete the initial workout!<\/p>\n

The initial workout was 500m row, 40 squats, 30 situps, 20 pushups, and 10 pullups. We walked through them backwards and she demonstrated how she wanted me to do them and then I had to do a rep or two. I struggled to make it to the top of my test pullup and she demonstrated a modification using rings that would help me complete the workout. Pushups had to be chest to the floor. I must have looked a little wobbly as she had me demonstrate the modification with my hands wresting on a box – this also could have been from our discussion about my torn rotator cuff from last year. The situps were pretty easy, they have back support and you get to use your arms to help swing you up! Squats are something that I need and struggle with doing consistently with good form so we went over those a little bit. Lastly the rowing machine always looks so easy, but it does take some coordination. The goal for the initial workout (and most CrossFit workouts) is to complete it as fast as possible, she said it should take about 10 minutes.<\/p>\n

She wanted me to be rowing at about a 2:00\/500m pace and I think I finished just under that. I pushed through the squats and situps without too much trouble. The pushups were where I started to hurt. I did them in two sets of 5,then 3-3-2-2. They really hurt. Then the modified rings\/pullups which weren’t easy, but I was able to bang them out – which means I probably should have been at a different angle on them. My finishing time was 7:35!! Then I laid on the floor for a few minutes to catch my breath.
\n\"CAM05038\"<\/a>
\nI was pleased with the workout, though I know I have a lot of room for growth. This workout is a foundation that we can go back to and check-in on over time to see improvement. After relaxing for a bit and talking about the workout I headed out on my bike. I could feel my arms were wobbly and my legs weren’t as springy for the ride home. Then Caleb wanted to be held…. \ud83d\ude42<\/p>\n

It was a great workout and I’m excited to finally be doing CrossFit!<\/p>\n","protected":false},"excerpt":{"rendered":"

Today I delved into the world of CrossFit. \u00a0If you don’t know CrossFit is a\u00a0regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness. \u00a0It is a little crazy and very intense. \u00a0I’ve read about CrossFit, talked with my Uncle, read CrossFit Endurance, […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[34,665],"tags":[],"class_list":["post-5518","post","type-post","status-publish","format-standard","hentry","category-cross-training","category-crossfit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1r0","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7546,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/10252019-crossfit\/","url_meta":{"origin":5518,"position":0},"title":"10252019 – CrossFit","author":"crossn81","date":"October 25, 2019","format":false,"excerpt":"Today was the third workout in the CrossFit Open 20.3. This is actually a repeat of 18.4, repeats happen every year, but this is the first time I've actually repeated a workout that I had done in a previous Open. Here is what happened last time. I have a higher\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6052,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02022018-crossfit\/","url_meta":{"origin":5518,"position":1},"title":"02022018 – CrossFit","author":"crossn81","date":"February 2, 2018","format":false,"excerpt":"Today was another CrossFit Open workout... 17.4 standards and analysis. This was also 16.4 for those keeping track. Only 5% completed a full round! I did the scaled version of the 13 minute AMRAP. 55 Deadlift 135# 55 Wallball 14# 55 Cal Row 55 Pushups I got off the rower\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5982,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01092018-crossfit\/","url_meta":{"origin":5518,"position":2},"title":"01092018 – Crossfit","author":"crossn81","date":"January 9, 2018","format":false,"excerpt":"Solcana 5 Rounds for Time: 6 Pull-ups 9 Power Snatch 65 6 Push-ups elevated on bench 14:17 Scaled +","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6003,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/01152018-crossfit\/","url_meta":{"origin":5518,"position":3},"title":"01152018 – Crossfit","author":"crossn81","date":"January 15, 2018","format":false,"excerpt":"We are getting ready for the CrossFit Open, so... For time: 1500m row 200 single unders 50 Wall Balls 20# 10ft 200 single unders 1500m row THEN... EMOM 5 3 kipping pullups My time for the first part was 20:47 and the last row almost made me puke.\u00a0 When I\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6657,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08162018-crossfit-bike\/","url_meta":{"origin":5518,"position":4},"title":"08162018 – CrossFit & Bike","author":"crossn81","date":"August 16, 2018","format":false,"excerpt":"I woke up feeling a lot better this morning and did some \"lite\" CrossFit. I did one round of 30 kettlebell swings (35#), 30 lunges, and 30 situps with my 8# medicine ball.\u00a0 No timer or anything.\u00a0 Just a quick get the blood moving workout. Then I rode to a\u2026","rel":"","context":"In "Bike"","block_context":{"text":"Bike","link":"https:\/\/www.teamcrossworld.com\/running\/category\/bike\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6075,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02232018-crossfit\/","url_meta":{"origin":5518,"position":5},"title":"02232018 – CrossFit","author":"crossn81","date":"February 23, 2018","format":false,"excerpt":"18.1 = Done. My first CrossFit Open workout is complete. The Open is the annual chance for anyone around the world to compete against themselves and each other on some really hard workouts! 18.1 is the first of 5 workouts. You can find more info about 18.1 here. 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