CrossFit for the “Unfit” CrossFitter

1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
Page:  1 Next »
Print
by KATRINA WOOD (follow me on twitter and read more from me here)
CrossFit for the "Unfit" CrossFitter

Photo by The FITographer

“I’m your quintessential Crossfit struggler.”

When I tell people that I CrossFit, I see that little look of disbelief, that “you??”, flash in their eyes. It’s gone quickly enough, and luckily I haven’t yet come across anyone rude enough to say it out loud.

I’m your quintessential CrossFit struggler – pooped by the warmup run, scaled back to the bar, last one to call “time.”
But I’m not offended; I know I don’t look like the mainstream portrayal of a CrossFitter – the hot chick who rocks booty shorts or the pumped up bloke who is ex-military or a firefighter. A quick glance at YouTube or the latest “Dirty Little Secret” media story would have everyone believe that CrossFit is the sole domain of the super-fit and super-strong, and as a plump yet weak 76kg (167lb) middle-aged mum, I do not come anywhere near close to matching up with this mental image.

To everyone outside of the CrossFit community I’m an anomaly. But if you’ve ever been to a box, you know the truth:

People of all shapes, sizes and fitness levels do CrossFit, love CrossFit and live CrossFit.

Me? I’m your quintessential CrossFit struggler – pooped by the warmup run, scaled back to the bar, last one to call “time. Last in almost every WOD measurement.

The following are my tips for the unfit who want to make a change, and who think maybe, just maybe, they can make that call and show up at their local box to give CrossFit a try.

Schedule

“Figure out how many sessions you can fit into your week and make them non-negotiable.”

Congratulations to my fellow unfit CrossFitters for taking that huge leap of faith and swallowing those nerves to walk through the doors of your CrossFit box in the first place. If starting CrossFit is daunting for those who are already sportsmen or of athletic persuasion, then you and I know the true enormity of that first step.

I started out higgledy piggledy with my CrossFit routine. Sometimes showing up once, twice or three times a week. Sometimes not at all. Taking a break for a week that stretched into two or three.

The turning point for me was when I made a commitment to go to CrossFit three times a week.
Many CrossFitters are used to having exercise as a routine part of their life, but for me and my fellow unfit CrossFitters, committing to and fitting in regular exercise is something really new. It’s hard to keep turning up and it’s easy to find a valid excuse not to come.

The turning point for me was when I made a commitment to go to CrossFit three times a week – Tuesdays 6pm, Thursdays 6pm and Saturdays 7:30am. These times are set in stone, and understood by those around me whose help I need – my husband, my children and my friends. If there is a valid reason that I can’t attend my usual session, then I make arrangements to “make up” that session at another time on another day.

And oh, unfit CrossFitters! Participating regularly has made a WORLD of difference. My strength, fitness, and confidence have improved out of sight. Yeah yeah, who’d have thunk it?

You don’t have to turn up five times a week like some of the other guys at your box, but you do need to figure out how many sessions you can fit into your week and make them non-negotiable.

Listen to Your Body

Listen to Your Body

Photo by The FITographer

“TAKE CARE of yourself!”

I take some comfort in the fact that CrossFit is hard for everyone – a WOD is just as challenging, mentally and physically for an elite athlete as it is for the likes of me, and we are all pushing our limits. But unlike an elite athlete, my body isn’t used to being pushed and tested, and I need to listen to and understand the messages that it gives me so that I don’t injure myself.

When I run, my body screams at me to stop. Running sucks. Of course it does.

And I know that in spite of my protesting lungs, I can and will push myself to continue (even if it is at a shuffling pace) because I understand that the message my body is giving me is akin to a whinging child trying to get out of cleaning their room. But as I finally started lifting heavier, my shoulders began to hurt and I knew that things weren’t right – it wasn’t a feeling of tired, well-worked-out muscles, it felt WRONG.

So I listened to my body and sought out advice from my coach and now I am lifting lighter and really concentrating on getting my form right. As a result I feel so much more confident about my lifting and turning up for WODs.

If you’re not a natural athlete and you’re starting from a low base-point in terms of strength and fitness, TAKE CARE of yourself.

Page 1 2 Next »
Printable Version

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Advertise Here

Most Popular of All Time

astewart30 published the post Size Doesn't Matter on Tabata Times
From the time I was 10 years old I have been aware of my size. I have always known how much I weigh...
CrossFit KSX posted on Facebook

Tuesday's Workout Strength: 10 min EMOM 3 Deadlift @ 70% of 3RM Conditioning: 12min EMOM 3 Power cleans 155/115 5 strict pull-ups Rest 2 min: 3 rounds of: 1 min elbow plank 45 sec max supermans 30 sec Russian twist with weight 20/15 * 30 sec rest between rounds*

Kristy Parrish published the post How Julie Foucher Became Julie Foucher on
Editor's Note: "How Julie Foucher Became Julie Foucher" was originally posted to the Beyond the...
WhatWouldJohnMackEat published the post Portuguese Style Littleneck Clams on Nutrition WOD
Littleneck clams are hands down my favorite seafood. I eat them raw, steamed or cooked Portuguese...
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 9/9/14 15 mins to work to heavy Snatch deadlift + snatch pull + snatch For time: 10 power cleans 185/125 20 burpee over bar 30 toe 2 bar 200ft farmers carry 55/35 30 toe 2 bar 20 burpee over bar 10 power cleans

CrossFit RDU shared a link on Facebook

CrossFit Invoke shared an image on Facebook

Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress

CrossFit King of Prussia posted an article
CrossFit RDU posted an article
CrossFit Gastonia shared a link on Facebook

Tuesday's WOD http://www.crossfitgastonia.com/w-o-d

CrossFit Delaware Valley shared an image on Facebook

6pm cleanin' and dubbin'!

CrossFit Delaware Valley shared an image on Facebook

N'Sync! (See what I did there? Lol)

Breaking Point Fitness CrossFit Ridge Ave shared a link on Facebook

There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm. The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members! https://freestyleconnection.pushpress.com/open/event/freestyle-connection-seminar---philadelphia-pa

CrossFit 77 shared an image on Facebook

What an awesome start to our Let's Move class on Saturday September 6! Remember this class is free every Saturday from 10:30-11:30 bring your kids and their friends! We can't wait to see the turn out for this Saturday!

CrossFit 77 posted on Facebook

George just PR'd his back squat by 50lbs! 365# like a champ!

CrossFit Wake Forest posted on Facebook

9/9/2014 WOD: Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. Then: 4 rounds for time of: Run, 200 m 10 Kettlebell Swings

CrossFit Wilmington posted an article
CrossFit Harrisburg posted on Facebook

Tues Back Squat (3x4 @ 80%, then 1 set for max reps) 15 mins to complete Metcon (Time) 4 Rounds 200m Run 40 double unders 300m Row Rest 1 min 2 for 1 du subs

CrossFit Invoke posted an article
CrossFit Main Line posted an article
CrossFit Main Line posted an article
CrossFit Main Line posted an article
CrossFit Main Line posted an article
Raleigh CrossFit posted an article
CrossFit Wilmington shared an image on Facebook

Everyone loves HSPUs @cfwilmington #wantmoredomore #strongereveryday

CrossFit LKN shared an image on Facebook

Big 9 am class this morning!

CrossFit Wilmington shared an image on Facebook

Great job to Alison and all of our new members this summer!

judyjudyjudy published the post Why The Box Is Not Like Any Old Gym- Facing Fear and Finding Beauty At Crossfit on
"He has not learned the lesson of life who does not every day surmount a fear. " ~Ralph Waldo...
Raleigh CrossFit posted an article
CrossFit Main Line shared an image on Facebook

Beginning this week, YOGA will be offered at 10:30am on Tuesdays at CFML and Thursdays at CFR5. Come join us!

CrossFit Durham posted on Facebook

Welcome back to CFD athlete, and recent new MOM, Rachel Mason!

CrossFit RDU shared a link on Facebook

CrossFit RDU shared an image on Facebook

We will have WODbody Sports Massage in house here at CrossFit RDU this coming Wednesday. Appointment slots will be available from 3pm-8pm in 30min sessions or more. There will be a sign up sheet on the whiteboard. Check them out and we may make it a permanent fixture! $35 - 30 minutes $45 - 40 minutes $55 - 50 minutes $65 - 60 minutes

CrossFit RDU posted an article
CrossFit Exchange shared an image on Facebook

Achieving Excellence through competition helps us break through our own boundaries. From the coaches desk we are all proud of the athletes that came out, and more importantly for all of your help and support.

CrossFit Delaware Valley shared an image on Facebook

Ladies - check this out!

CrossFit Durham shared a link on Facebook

CrossFit 910 shared an image on Facebook

liftlaugheatrepeat published the post Secret Ingredient Paleo Meatloaf on
So my husband absolutely loves meatloaf, which is great because it's a relatively simple meal...
CrossFit Main Line shared a link on Facebook

Hey Main Liners and R5ers! Good news...beginning this Thursday, 9.11 at 6:30pm we are bringing in a Chiropractor a couple days a week for your aches, pains and general fitness recovery needs to CFML. The wonderful, Dr. Katzen will be scheduling free consultations and following up with necessary treatments. We could all use a little adjustment. Call today to schedule your appointment at CFML- 610-664-8330 http://www.drkatzen.com/

CrossFit Coastal shared an image on Facebook

Congratulations to Brandon M for passing his CrossFit Level 1 Certification and also Head Coaches Phil & Kelly for completing / passing their CrossFit Kettlebell Certification this weekend! Continuing education is very important to us here at CrossFit Coastal. Your instructors are always in a constant state of learning new ways to serve you better. Proud of you!

CrossFit Harrisburg shared an image on Facebook

No heel strike.

CrossFit 919 posted on Facebook

Endurance WOD tonight at 6:30 PM. We'll be inside on the rowers.

CrossFit Durham posted on Facebook

Wishing Greg Wehn a very HAPPY BIRTHDAY!

CrossFit Durham posted an article
CrossFit Durham shared an image on Facebook

Check out CFD athlete, Sarah Tallent, in our latest Athlete Spotlight! "My body has much more muscle than before. I like that part. I also really like feeling strong. I never feel more strong than when my hands are around a barbell preparing for a 1 rep max of something." www.crossfitdurham.com/sarah-tallent

CrossFit LKN posted on Facebook

This Wednesday, September 10th from 6:30-8:00pm Kyle will be holding a Nutrition Seminar. It is free and open to anyone who would like to attend (members or non-members). If you haven't attended one of Kyle's nutrition seminars definitely get in for this one!

CrossFit 77 shared a link on Facebook

11 Reasons Dehydration Is Making You Sick & Fat http://themindunleashed.org/2014/09/11-reasons-dehydration-making-sick-fat.html

CrossFit Durham posted on Facebook

Congratulations to our newest Foundations Course graduates, Ali Giusto and Sam Matias! Welcome to CFD!

CrossFit Exchange shared an image on Facebook

What a day!

CrossFit Main Line shared an image on Facebook

R5s Monday morning 6am crew 1RM Front Squat with 3sec pause Then, 1000m Row 50 Wall Balls 30 Pull Ups

Oak City CrossFit posted an article
CrossFit Silver Spring posted an article
CrossFit WhiteMarsh shared a link on Facebook

Monday WOD

CrossFit Dilworth posted on Facebook

CFE Week of 9.8.14: 9/8: 4 Rds: 2min each of row, burpees, DU. 1 min rest btw each. Then, core work. 9/10: 25 Min AMRAP of 400M Run w/ max plank hold. Once runner can no longer hold plank they must run again. Then, 5 Min hill sprints every 30 sec.

CrossFit Harrisburg shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=1540962729472369&id=1429905077244802

ESC CrossFit Southend shared a link on Facebook

9/8/14 – Paleo Potluck Tailgating on Sunday! http://wp.me/p2DLR3-VK

CrossFit Dilworth shared a link on Facebook

Hope everyone had a great weekend! Tomorrow is 6x6 back squats so rest up tonight! This week and next week will be the two hardest weeks of the squat cycle, so prepare yourself (mentally and physically!) and don't miss out. The squatting will take the majority of the class time, we want to make sure you get through your sets with enough rest and not too rushed. See you tomorrow! http://crossfit-dilworth.com/monday-wod-9-8-14/

CrossFit Dilworth posted an article
CrossFit Revamped posted on Facebook

What a great weekend at Revamped! The SuperFit competition couldn't have gone any better and we are so thankful to have had so many awesome volunteers and judges. We wouldn't have been able to do it without you guys. The judging was on point! So many great no reps! haha I am terrible. But really, you guys killed it and my equipment crew was crazy fast! All the heats were ready to rock and roll every event. The comp finished like 2 hours ahead of schedule with no hick ups throughout the day at all. From the bottom of my heart, thank you all so much. The Revamped athletes did amazing as always and we are super proud of you guys. Your training and hard work shined bright and you all showed a lot of heart all day. Tomorrow's WOD (Simple and to the point!) Strength Back Squat 5x5 @ 80% WOD Heavy "Grace" 30 Clean & Jerks for time (185/115) C (155/95) (135/95) S

@TabataTimes on Twitter

Watch the latest episode of GPTV