CrossFit shake up

So this is just a jumble of things.

CrossFit:

I've had positive things happen with my CrossFit experience.

One of the misconceptions about CrossFit, is that you have to be an Olympic Athlete to do it.
Or that you will end up be a muscle bound freak. Or you have to dedicate your whole life to it.
None of that is true. In the 'Box' we are tall, thin, chunky, older, and younger folks. Just normal people who are working out together and liking it.
We sweat together, cheer each other on, and applaud each other's achievements. No one is better than another.

There are a lot of arguments that say CrossFit is TOO expensive!

CrossFit will probably cost more than the YMCA or any other fitness gym. But there isn't 'a trained and certified coach' at these places to assist you in figuring out the best way to for you to work out.

The coaches have helped me figure out how to deal with my shoulders which have always been an issue. My wrists are wracked by Osteoarthritis along with my thumb joints.

In 2008 I had surgery on the tendons in my right elbow.

When I started working out, I really had my doubts. How could I ever do a real  push up? How could I ever do a handstand without screaming out in agony?
No way I'd ever jump up on the 'rig' and do any sort of movement that required use of my arms! Nope Nope Nope!

Lift weights or Kettle Bells? No way!

The coaches modified my workouts and movements so that I could do them and still get all of the benefits out of the workout.

That said. I have worked out with people that are in their late 60's, 70's, and a fellow who is in his 80's. I work out with those who have had replacement surgeries, who are recovering from major illnesses and even brain injuries.

I went to CrossFit at the urging of my oldest son. I started and decided to stick with it for a year at least. My goal was at least 3 times a week and more if I could swing it.
I did the math. If I went 5 days a week it was really affordable. Even at 3 days a week it was affordable.

Encouragement from those I work out with keep me going.

After a year passed, I purchased CrossFit shoes and my own jump rope.

Then some firsts started to happen. I did a handstand. I didn't stay in it, but I did it. Then I did it twice and three times.
I did one double under with the jump rope. I did it again.

Then Friday the unthinkable happened. The CrossFit members got a group email that said our Coach was no longer employed at the VMH Wellness Center and there would be no more CrossFit classes.

I was stunned, then angry, and then felt terribly lost. How could this happen? I started to consider my dismal options of the other two gyms in town neither which I wanted to go to. Coach Josh and the two part time coaches made our group what they were. Some of these folks had been with Josh since he started a fitness program over 10 yrs ago. I wanted to grab the phone and cancel my membership. But I didn't.

Something was up and if I waited, things might sort themselves out. Rumours said that the Coach would set up shop somewhere else in the future and like most of the CF folks I would gladly follow him. Except, what if he set up shop 30 miles away?

In the past year and a half, I've gained so much in personal and physical strength through being in a group of like minded people that love to suffer through workouts together and who always support each other. One member said we were like a cult. Maybe that is a strong word, but when members of the gym call each other up to show up at another member's house to help him move in to his new place? I call that something different. Support from another member is only a text or phone call away.

That is what this gym/box was all about.

CF asks a person to be dedicated. A good coach is not just a coach but a Life Coach. One who cares about every person he/she works with. That is why the email was so shocking.

Over the weekend people started sorting things out. Some members have partial home gyms and are inviting other members to work out with them. I'm meeting with the early morning crew and we are going to work out together without a coach. We may not do some of the weights, but we are working on keeping up our strength while we figure out how to follow our coach to a rumored new place.

If we remain without a coach or any coaches I will downgrade my membership so I can still visit our CF section with other members and work out together until we find out what is going on.

In the mean time The Coach has given those who don't want to go to the Wellness Center workouts that can be done without being inside a gym or box.
That is incredible. Workouts we can do at home!

Until I received that email on Friday I don't truly believe I understood exactly how much working out/socializing/sweating/laughing/helping/enjoying the work out with other people meant to me.

To be continued...
~~~~
I did have a great workout this morning. Not quite the same with the Coach walking around and nudging you and saying quietly to you: "You got this Val, you are doing great!"
But we did laugh, we did sweat, and we did workout.

What does the future bring?
Not sure yet.

One year later...

CrossFit, what has it done for me in one year?

I've tried to be true to workouts, I admit I've missed them for one type of reason or another.

But more often than not I do make them. Well, except for those 3-4 weeks after getting attacked by a fan in the middle of the night...

What has changed?

My attitude towards exercise has changed. At one point I thought I could stay in great shape by hiking hills
and doing physical labor.
I realize that the intense work outs have changed my overall health from good to
Amazing.

Less than two years ago, my doctor had said that my blood pressure was nearing a point of intervention with medication.
My blood pressure is fantastic and the results were pretty evident only after a couple of months of working out.

I always thought I was in pretty good shape. After all, I do hike and walk.
Yesterday I went on a hike to a place I hadn't been to in two years. I walked up a steep hill with my dog in tow and was rather surprised at how easy the hill was. In fact I stopped at the top and looked back.
Really? Was this the same hill that I huffed and puffed up the last time?

What is better?

Two years ago I was diagnosed with some fairly significant arthritis in my hands. The thumb joints were bad enough that physical therapy made a brace for me. I was given mobility exercises.
When I started with CrossFit, I still had issues with my hands.

Oh, CrossFit didn't cure me. However, I have a much better grip now than two years ago. I can actually do a handstand, not for long, but I can do it.

I can now do pull ups with a band from the rig. For real. I can.
My hands have good grip and my shoulders feel unbelievably strong.

My legs have always been strong, at least I thought so.
Squats, Goblet squats, lunges, running, box jumping, ... and jumping rope have all increased my endurance and strength.

My balance has improved. Except when attacked in the middle of the night by a Killer Fan of course.

My mental attitude has improved.

I can do chores at the farm so much easier.
Pounding fence posts.
Moving logs off from fences.
Physical labor is welcomed and not feared.


I have made so many wonderful new friends at CrossFit.
Everyone I have worked out with have always been positive
and supportive.

What is worse?

I don't think this is really 'worse' but I had to add this here.

When I was in college I could run a 5:50 mile.
I ran a 9 minute mile as part of a workout.

Hmmm, wait. When I ran that mile at a college meet I was 19.
The 9 minute mile was when I was 63. Ok, there is a 44 year difference.
Not...worse. But I think I can improve that time.

So there is no 'worse'.

What have I learned?

I have learned to use my core muscles. I never understood how important
this was.

I have actually learned how to do a back squat the right way!
I learned that an EMOM is not 'E-mail your mom', it is
Every Minute on the Minute.

WOD is not a wad of Red Man in a farmer's cheek.
It is Workout of the Day.

A Box is not something from Amazon.
It is a barebones gym.

Tabata?
A cat's name?
No, but I'm still not exactly sure on that. I think it is a mix up of things we do for warm ups. Tabata can be intense.
I still think it would be a cool cat's name.

Sumo Dead Lift?
I like this move.
It is hard to describe but now that I understand it, I call it the 'Tire Lift'.
Excellent method to picking up discarded farm tires and stacking them up.

Goblet Squat?
I like this one too. I pretend that the Kettle Bell is a Goblet of
Gold.

Double Unders?
I wish I could do these.
The jump rope goes under you twice on one jump.
I just smack myself.
I'll get it one day!


What is next?
The best part of this is I can continue to compete against myself and strive to
make my life better. I've found myself making healthier meals and healthier choices in my life.

Here is to many more years of CrossFit.

Jumping Rocks and other fine things

Good morning!

That is how the other members of the 6am CrossFit class greet me. The 5am class is finishing up and they all say Good Morning and actually mean it!

My husband doesn't quite get the allure of CrossFit. He calls it "Workout".

I started doing this in mid October. So what changes have I noticed?

I have something to look forward to each day and can have good social interaction and the workout relieves stress.

One of the measurable changes I've noticed is my blood pressure has changed dramatically.
I take it in the morning and the afternoon...not because I am ordered to, but because Rich is supposed to monitor his.
Earlier this summer my blood pressure readings were a bit on the high side. 
130ish/80ish.

On days I don't work out it hovers at 115ish to 120 over the 70's.
After working out? 106/68.

Hmmm. It makes one think about blood pressure and exercise. It is easy to take a pill and hope for the best...but...
I'm thinking this workout deal is much much better.
[Ok, off my soap box now!]

What else?
I used to struggle with peeling hay off a round bale and tossing it over the electric fence. I opted to shove it under the fence instead.
Over the weekend, I discovered I can easily toss fork-loads of hay with no effort.

Balance.
I used to be so surefooted. But the past year I found myself ...well, maybe not as surefooted as I used to be?
CrossFit works well with balance exercises. Most of the warm ups and many workouts promote balance.
While walking in the creek yesterday I came to a spot that I had to climb down a steep rocky bank to get to a place that I wanted to photograph.

Once I got down, I had a choice, get my feet soaked 1/2 mile from home, or jump to where I wanted to be. I used a skill learned from Box Jumping to launch to a rock clump in the middle of the creek.

And I stood there with the water flowing around me, grinning like an idiot. My balance was better!

See? Better!
Yes!
My creek jump...the banks are about 4 feet high...

And this is all worth it. Even after hiking to the end of the valley and back, I still felt energetic.

Anyway, the reason I jumped was for this shot:

And further towards home, I straddled some logs and got some very cool Ice Fingers...

I am happy that Gun Season for Deer is over. I can wander about again.

Tonight I am going to the LaCrosse Camera Club meeting and we are going to review 'night' shooting and tour the Rotary Lights by the river.

Color me happy.