I used to measure my fitness level on how long I worked out or how many calories I burned that day. I used to think lifting weights would make me look bulky and big. I used to believe eating fat would make me fat. I never had any real fitness goals, I just thought I needed to workout daily to either loose weight or maintain my current weight. I used to believe I had to burn a certain amount of calories a day to stay fit. I used to weigh myself daily and let that number control my emotions. And I used to think this was normal...
I've been a fitness instructor for over 15 years, I'm supposed to be an example of health & fitness, but instead I was living in denial. My values didn't align with my actions and I lost satisfaction in teaching fitness classes because at the end of the day I wasn't seeing any results in myself nor my members:-(
Then I found Crossfit....
Crossfit = Constantly Varied, High Intensity, Functional Movements
Crossfit = Increased Work Capacity Across Broad Time & Modal Domains
WHAT...???
I don't have to workout for hours a day..???
I should lift heavy weights...???
I don't have to count calories...???
I need to eat fat...???
I need to eat more protein...???
I need rest days...???
I need to sleep 8 hours a day...???
I need to record my WOD's...???
For those of you that personally know me, you'd be surprised to learn that Crossfit intimidated me at the beginning and sometimes still does. Olympic weight lifting, pull-ups, tire flips, atlas stones, handstand push-ups, rope climbs, muscle-ups, etc, were movements outside my comfort zone. Although the idea of doing them sounded really intriguing, they were things I've never done before. I think most woman are intrigued by the idea of Crossfit, but are intimidated by the movements and working out with guys who'd rather lift heavy with horrible form then lift lighter to practice good form. In my experience woman are more interested in getting comfortable with movements and would rather practice proper form then lift heavy, which is why I created a Ladies Crossfit Program.
My goal is create community and accountability while building confidence and strength!!!
Not to get too philosophical, but LIFE is not only a mental battle, it is also a physical one and I believe Crossfit prepares me both mentally & physically for life…Crossfit ‘most often’ builds confidence…I say ‘most often’ because Crossfit can also be humbling too….trying to do your first pull-up or handstand push-up or muscle up (I haven’t gotten a MU yet, but it’s one of my goals) is extremely humbling which is why we check our EGO at the door…being humble will make you stronger mentally & physically…And getting your first pull-up will definitely build confidence...check out my first pull-up, although ugly it made my week and from then on I was doing pull-ups in WOD's because I knew I could!
Week #1 we learned many of foundational Crossfit movements...Wall Balls, Kettle Bell Swings, Pull-Ups, Handstands, Box Jumps, Burpees, Row, Slam Balls, Ring Holds, Ring Rows, Tire Flips, Jump Rope, KB Push Press, etc...
Check out Week #1's white board...
Check out Week #1's white board...
Week #2 you graduated to more technical movements using the barbell...Back Squats, Front Squats, Strict Press and Push Press...
Check out Week #2's white board...
What's been your favorite part of class so far?
What has challenged or frustrated you the most?
Has any of your goals changed since you started class?
All feedback is welcomed and very much appreciated...
Ladies Crossfit - Getting Stronger together!!!
So far what I love most is the community feeling! I went to the CAC for 1.5 years and took your class and have seen all of these amazing women often. There is something to be said about the sense of community I feel now versus seeing everyone at the CAC. At the CAC you enter the group fitness room, find the spot you’ve claimed to be yours (and get annoyed when someone takes it ) and wait. Sometimes you may talk to that one person that is your friend outside of class or the other that claimed their spot to your left, but really being their seems to be all about yourself. Starting the Ladies Crossfit Program I felt something different instantly. Everyone is full of energy! We show up early even when class starts at the crack of dawn! We are excited! We stand in circles during instruction, we ask questions, we listen to each other, we all get to laugh at Jon when his instructions get a little lengthy as he forgets his wife has been kicking our ass for the last few years at the CAC, and most importantly we all get stronger together rooting for everyone’s individual best. As you mention on the first day, Crossfit is a community not a cult, I’m happy to say if people think it is a cult, I’m excited to be a new member! Thanks Karen for pushing us and giving us a new opportunity to become stronger.
ReplyDeleteThanks for sharing Ashley, I couldn't agree more...I saw all your beautiful faces and strong bodies for years, but I had no clue what your real fitness goals were, and to tell you the truth, I don't think you guys know what your real fitness goals are...because as I expressed on the first day of class, when I started cross fit I had no idea what my fitness goals were either..."to be fitter, stronger, healthier'...all lofty goals, nothing specific like to get my first pull-up...Anyhow, I'm hoping by the end of this program you all have at least one very specific fitness goal...I'm very much looking forward to...
ReplyDeleteNot sure what 'the other Ashley's' comment didn't post but here is Ashley's Kipfer's comment....
ReplyDeleteHey Karen (and all) ,
In the two weeks I've started this class, it has been transformative for me already. I've loved the support that we all give to each other- everyone's hard work is contagious! For example, when (the other Ashley) and I were pushing carts outside on Saturday... I thought I had nothing left after my second round. Exhausted and depleted, she started in on her third set. I thought, "Well, if she's doing it, I'm gonna' try!" Her hard work inspired me to push through my self perceived limitation, and go for another round! What has challenged me the most with this class, is that I'm very tired from doing a night time real estate class three times per week, and I feel that my energy is not as high as it usually is. My goal is to show up and do the very best I can with whatever energy level I have on any given day! ~ Ashley
Sorry I'm late to chime in - I'm just figuring out "blogging" another first for me! :) My friend Jane told me that she wanted me to do this cross fit class with her in Boulder. She knew that I was looking for something, but I've never ever enjoyed going to the gym and working out. It's simply boring for me and I I guess I'm a bit intimidated because I have never been part of a gym before, I don't know how any of the equipment works and I didn't want to be THAT person (dumb!). In addition, early mornings are really about the only time that work for me to work out....and if we are being completely honest, I'd much rather sleep than go do something that is hard and no fun! I was terrified, but thought why not - at the very least it would be a great opportunity to see my great friend a few times a week. She also encouraged me that I could do it. I think also because it was only going to be a 2 month program, it seemed manageable to me. I knew everybody would be in shape and I was far from it. I knew that the only thing that would get me through it is A) having my friend there with me and B) the fact that I'm incredibly competitive. After completing I think week 5, I can honestly say I'm having a blast! The group of women in the class are fit (yep, knew ya all would be!!), energetic and inspiring and generally just nice people. I LOVE that it's an all women group...and Jon :). I think there's a great sense of community and we are all there for our own reasons, yet with common goals. The early mornings aren't even too bad and I'm finding that my competitive nature has been slightly redirected and now I'm learning to be more competitive with myself vs. others (since I'm still quite far behind most of you in most things!). I'm already feeling stronger and more toned and am really looking forward to continuing on this Cross Fit journey with all of your wonderful women! Thanks for the constant encouragement and making me feel like I belong!
ReplyDeleteJen, Thank you for your honesty and your commitment to the program. I have seen changes in you (physically & mentally) and so much progress in the way you move...it is rally amazing to see...You all inspire me to be fitter and stronger and I'm glad I can inspire your!)
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