Today was my first regular CrossFit workout after finishing my Foundations classes. I got up at 5:40 am to make it to the 6 am class. That was early but I could be living in Manhattan and have to get up and take the subway for half an hour. Or I could live in Panguitch where they don’t even have a CrossFit. The location is so close. I love it.
I can’t get over the shortness of the workouts. A big workout for me is riding for 5 hours in preparation for a 100-mile bike ride. During our hour at the gym, we warm up for about 15 minutes. The warm up is a workout in itself though.
Shoulder exercises with a 5 pound weight
Solomon stretches (lunge, stretch hip flexor, and stretch arms overhead)
500 m row
10 overhead squats
10 back extensions (elevated on pad, feet hooked in, bend forward toward ground and back up)
There might be more. I can’t remember it all. You do up to 3 reps of all those.
Then we usually do a group exercise, like high knees or vertical leaps kind of stuff. Then we prepare for the WOD, which lasts about 15 minutes, but of course is high intensity. On go, you work as hard as you can until the WOD is done and you’re exhausted. Then you write is down in your log book so that you can feel better next time when you’re faster or stronger!