Did a 1 on 1 session with a Crossfit trainer yesterday - much harder than expected

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WannaFly

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Jan 14, 2003
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So I've been working out consistently for about a year, have lost about 30 lbs and am much stronger than I've ever been. I've been doing a group fitness class mostly, and feel like it's time to move on from it. I've been looking at crossfit and reading threads here about it and figured i'd try a free intro with the gym here. Keep in mind I have no knowledge of lifiting (deadlifts, etc).

So the intro consisted of a warm up, 10 squats, 10 pushups and 10 pullups. With 2 rounds. I cant do pullups so we used rings and layed horizontal.

Well, I'm not sure why - but the warmup killed me. The squats are very different than I've ever done and I'm not used to going so low - we spent a good 25 minutes trying to get me to a good squat form. I ended up doing them with a 17" box instead of a ball.

The workout was "simple", 5 minutes of doing 5 burpees and 5 wall ball throws. I only got through 2.5 minutes and got dizzy and was exhausted.

Crossfit looks like something I'm interested in, but based on yesterdays performance I'm not sure I'm ready for it. The trainer was very knowledgeable and good at coaching. She recommended I do 12 private sessions to get my squat, press and other forms correct before I think about moving into the WOD classes. Unfortunately, I think the 12 sessions are prohibitively expensive.

It was an eye opening process - I am a little disappointed, but it shows me that I have a lot of work to do still. I'm surprised I got dizzy as that's only ever happened once before while working out.
 

IceBergSLiM

Lifer
Jul 11, 2000
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I don't think Crossfit is for beginner weight lifters.

my box has many middle aged women that have never pressed, squatted or cleaned anything in their lives. They spend usually the first month using bodyweight and pvc pipes before moving on to the beginner bar (33#) then the real bar (45#) and then after a couple months start adding weights. Its amazing the progress some of them have made in 6 months.

appropriate scaling and programming is important. For the OP his lack of performance on the first day had little to do with his weight lifting technique/skill and more with his range of motion, cardio conditioning and stamina.

If the OP is serious about fitness he should consider the 1 on 1 sessions. Figure out what he can cut from his budget to make it affordable. Where there is a will there is a way.
 
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katank

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Jul 18, 2008
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Crossfit can definitely be scaled for everyone.

That said, having a solid strength basis will allow you to perform on a high level much faster. Strength takes years to build while metabolic conditioning takes on the order of weeks/months. There will be a high level of suck but acclimation is pretty quick.
 

RagingBITCH

Lifer
Sep 27, 2003
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Crossfit can definitely be scaled for everyone.

That said, having a solid strength basis will allow you to perform on a high level much faster. Strength takes years to build while metabolic conditioning takes on the order of weeks/months. There will be a high level of suck but acclimation is pretty quick.

I agree with that. This "not for beginners" crap - not sure what that is about, but since he matches and color coordinates his outfits for the gym, well, there isn't much else you can say about that poster.

I've only done it once - great workout, intense if you're trying to keep up with everyone else. You should be interested in getting it done at your pace and your intensity and build up from there. For me, I can't justify the monthly charge for CF when I'm focusing on marathon training. If/when I stop and want to be "normal" again, I'll join a CF gym. :)
 

brikis98

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Jul 5, 2005
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I don't think Crossfit is for beginner weight lifters.

I don't think you should consistently comment on things you know nothing about.



To the OP: Crossfit is built with scalability in mind. This means any workout can be modified so anyone can do it, regardless of fitness level. You can scale down sets, reps, rounds, weight, etc until you get it to a point where you can handle the workout. Exercises can also be substituted: for example, if you can't do a muscle-up, you can do pull-ups and dips; if you can't do those, you can do jumping pull-ups and push-ups; if you can't do those, do rows and knee push-ups; etc.

The first few weeks of CF should be spent learning technique (e.g. squat, deadlift, press, etc) and doing shorter/easier workouts at a lower intensity. CF is much higher intensity than what most people are used to, so in order to keep the workouts safe & effective, everything should be scaled down. It looks like the trainer did give you a fairly easy workout to start with and hopefully will continue to do so. Don't worry about getting dizzy: the combination of rapidly dropping to the ground for burpees, bouncing up and down for wall balls and the high intensity level could have that effect if you aren't used to them. With practice, this should become less of a problem.

If you can afford it, private lessons should be a great way to get started. If not, does your gym offer intro group sessions? Most CF Boxes have a ~2 week program to get people started and as it's done in groups, should be cheaper than private sessions.
 

MJinZ

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Nov 4, 2009
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I don't think you should consistently comment on things you know nothing about.



To the OP: Crossfit is built with scalability in mind. This means any workout can be modified so anyone can do it, regardless of fitness level. You can scale down sets, reps, rounds, weight, etc until you get it to a point where you can handle the workout. Exercises can also be substituted: for example, if you can't do a muscle-up, you can do pull-ups and dips; if you can't do those, you can do jumping pull-ups and push-ups; if you can't do those, do rows and knee push-ups; etc.

The first few weeks of CF should be spent learning technique (e.g. squat, deadlift, press, etc) and doing shorter/easier workouts at a lower intensity. CF is much higher intensity than what most people are used to, so in order to keep the workouts safe & effective, everything should be scaled down. It looks like the trainer did give you a fairly easy workout to start with and hopefully will continue to do so. Don't worry about getting dizzy: the combination of rapidly dropping to the ground for burpees, bouncing up and down for wall balls and the high intensity level could have that effect if you aren't used to them. With practice, this should become less of a problem.

If you can afford it, private lessons should be a great way to get started. If not, does your gym offer intro group sessions? Most CF Boxes have a ~2 week program to get people started and as it's done in groups, should be cheaper than private sessions.

Next thing you'll be doing is recommending Crossfit to 600 lb obese men.

Or how about Mountain Climbing?

Not everything is for everyone, and it 'aint Crossfit if you're spending your first few weeks or months just learning form and doing small weights. That would be um... beginner's exercise.
 

IceBergSLiM

Lifer
Jul 11, 2000
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Next thing you'll be doing is recommending Crossfit to 600 lb obese men.

Or how about Mountain Climbing?

Not everything is for everyone, and it 'aint Crossfit if you're spending your first few weeks or months just learning form and doing small weights. That would be um... beginner's exercise.



wow your a tard. Points are flying over your head. you should know what something is before you start talking about what something isn't and who should or should not be doing it.

Have you ever seen biggest loser? They have them doing some intense workouts. they are severely obese.
 
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brikis98

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Jul 5, 2005
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Next thing you'll be doing is recommending Crossfit to 600 lb obese men.
A number of very obese people do Crossfit. So do really old folks, the really young, people with various injuries/disabilities, and so on. In each case, the routine is scaled/tweaked to fit their needs. The basic approach of the program - constantly varied, high intensity, functional - is the same for everyone.

Or how about Mountain Climbing?
What the hell does that have to do with anything?

Not everything is for everyone, and it 'aint Crossfit if you're spending your first few weeks or months just learning form and doing small weights. That would be um... beginner's exercise.
I never said everyone should do Crossfit - what you should do depends on your goals and what you're trying to achieve. However, just about everyone can do Crossfit, regardless of current fitness level. And yes, it IS Crossfit the first few weeks even if you're learning. You're still doing the exercises and you still do the workouts, you just do easier versions of them. This is no different then any other sport: I can "play" basketball even if it's my first time ever doing it and I'm still learning to dribble, shoot & pass. In fact, "learning" is a part of every sport/exercise for LONG time. Professional athletes are always working on their skills/technique and Crossfit is no different.
 

StageLeft

No Lifer
Sep 29, 2000
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The impression i have of crossfit is that it's only worth looking into if you are serious about a hardass workout. I personally am not at that point in my life now. I'd rather an hour of doing weights while something is streaming off netflix than 20 minutes of ball busting pain. I'm ok with that but yes if you are not into workouts that result in nausea and/or headaches frequently then you might want to skip it for a while.
 
Mar 22, 2002
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The impression i have of crossfit is that it's only worth looking into if you are serious about a hardass workout. I personally am not at that point in my life now. I'd rather an hour of doing weights while something is streaming off netflix than 20 minutes of ball busting pain. I'm ok with that but yes if you are not into workouts that result in nausea and/or headaches frequently then you might want to skip it for a while.

True, CF is about pushing yourself, but you can approach each workout at your own pace. I have only gotten nauseous after two workouts and it was because I chose to go very hard (filthy fifty, fight gone bad). However, you can really go at your own pace, work moderately hard, and get stronger, faster, etc.
 

WannaFly

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Jan 14, 2003
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brikis98: They do offer the 6 session group class, but she felt that I needed so much work that even after that I might not be ready. I'm going to consider the 12 private sessions, as I am looking to get "better" workouts. I'm also goign to be be meeting with a couple other trainers to see what my options are. I've learned i'm the type of person that benefits from a "class" type workout, I do go to the gym on my own and lift weights, etc but i find it boring and see little benefit from it. Crossfit can change that just like my current program has. So can many other things, I just have to find what will work best for my time/budget/health/etc.

I really like the concept of crossfit: functional workouts, agility, speed, strength, etc. I don't want to be able to bench press 300 lbs but not be able to run a mile. I don't want to have a six pack but not be good at squats or lunges, etc. As mentioned, it all can be scaled as she did in my sample workout. I think crossfit is a good example of that.

Even though 90% of the guys at the crossfit gym were in great shape, they were very nice and did not make me feel unwelcome. I like the idea that its about quality, not quantity.

Anyway - I'll be doing some other things over the next few weeks, I need to figure out a good routine.
 

katank

Senior member
Jul 18, 2008
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@OP, makes a lot of sense. Crossfit is a great program and you will see great results. The community is also very nice. Something about the willingness to push yourself to the "seeing white buffalo in the sky" moments tend to weed out the jerks.

The one drawback is the price which tends to be $100+/month. Another is that some affiliates don't put much emphasis on strength programming.

Do talk to the other trainers and look at their 6 session intro class. With the way rates are, taking the group class twice might work out to be cheaper than the private sessions.

A little bit of self learning can also be useful in conjunction with or in lieu of the intro program. Trying picking up a copy of Starting Strength to learn powerlifts. Also, get a subscription to the Crossfit Journal. This lets you look at the entire archive of articles/videos to help you learn form.
 

brikis98

Diamond Member
Jul 5, 2005
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brikis98: They do offer the 6 session group class, but she felt that I needed so much work that even after that I might not be ready. I'm going to consider the 12 private sessions, as I am looking to get "better" workouts. I'm also goign to be be meeting with a couple other trainers to see what my options are. I've learned i'm the type of person that benefits from a "class" type workout, I do go to the gym on my own and lift weights, etc but i find it boring and see little benefit from it. Crossfit can change that just like my current program has. So can many other things, I just have to find what will work best for my time/budget/health/etc.
How does the price of the group class compare to the private sessions? Could you do the group class first and, if that turns out not to be enough, do a few private sessions after to fill in the gaps? It's also worth mentioning that the Crossfit gyms I've gone to always go over the technique for the movements in that day's workout and the trainer monitors your technique the entire time as you work. So it's not a requirement to be 100 percent efficient after the group class: you merely need to understand the basics and know how to keep yourself safe.
 

darkxshade

Lifer
Mar 31, 2001
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Next thing you'll be doing is recommending Crossfit to 600 lb obese men.

Or how about Mountain Climbing?

Not everything is for everyone, and it 'aint Crossfit if you're spending your first few weeks or months just learning form and doing small weights. That would be um... beginner's exercise.


Tough break... personally I would have used babies as an example since there would be no way they can form a rebuttal. :rolleyes:
 
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