Andrea may look tiny but girl can squat all 3 of us Gym Buddies put together. Plus she’s a mom of 1-year-old twins – if that doesn’t say strong, I don’t know what does!
Butt wink. Andrea (long A) from CrossFit St. Paul hadn’t even known me for 30 minutes when she first told me I had a butt wink. The first time she said it, I was at the very bottom of a below-parallel back squat (First thing you should know about CrossFit: it is not enough to get to parallel on a squat, they are so hardcore you must go beyond parallel to make sure it counts. Second thing you should know about CrossFit: it is all about the counting.) and did a double take. “What did you just say??”
“You have a butt wink,” she repeated, totally serious. Pulling Gym Buddies Megan and Allison over, she told me to do another squat. Right at the bottom of the move she clapped her hands, “See! Right there. She tucks her pelvis under just a little bit and loses the extension in her back.”
“Oh yes! Uh huh. I see it.” Megan and Allison chimed in as they all examined my butt that apparently winks. (And I’m not alone in my winkage either!)
It’s a bad thing in practice but it is a totally awesome word and I’m working it into a sentence at least twice a day now. It was also the perfect re-introduction to the workout religion that is CrossFit.
Back in year one of the Great Fitness Experiment, the Gym Buddies and I did a CrossFit Experiment. We were total noobs to weight lifting and so everything from the theory to the moves was brand new to us. We remedied this by watching endless videos on YouTube and the CrossFit site and roping in an ex-high school track competitor to teach us the Olympic lifts. We have never worked so hard during an Experiment as we did that month (our experience is detailed in my book) and while we were crazy toilet sore for pretty much the entire 30 days that was also the first time in my life I got a pull-up.
Four and a half years of Experiments later (I know!!), it remains in my top 3 favorite workouts. I was prompted to revisit this workout because Andrea and Mike, who own CrossFit St. Paul, offered to give us free introductory lessons and full use of their CrossFit gym. We have never done CrossFit in an actual CrossFit gym – something that makes a big difference. Most importantly for us we get Andrea to teach us the proper form for all the lifts – instruction we’ve never had before and desperately need. (When I showed her my clean she smiled “um, kinda sorta!”) Unfortunately since we have 14 kids between the 4 of us, we will not be able to travel 40 minutes to use their gym daily. So we will do our workouts at the Y, the place with childcare (dear child care staff: I LOVE YOU. MORE THAN CHOCOLATE.).
Me – concentrating realllly hard on not winking my butt. And also on not laughing about my winking butt. Seriously though – is this not awesome? I look so strong! Now if only there were plates on that bar….
What is CrossFit?
If you haven’t heard of CrossFit or have heard of it and been to scared to try it, it’s a combination of Olympic weight lifting, (mens) gymnastics and short cardio bursts organized into different high intensity circuits. Workouts are generally fairly short – under a half hour – and really hardcore. There will be no chatting, giggling or cartwheeling during the workout. There may possibly be puking. That’s my definition. The official site refuses to be so clearly defined: “Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” From my experience, it’s pretty punishing all around.
Who Does CrossFit?
This is not typically a question you ask before starting a workout but in this case it’s important. CrossFitters are a special breed of people – super competitive, very dedicated, no-frills and unbelievably, amazingly strong and fast. When we first walked into CrossFit St Paul there was a man doing standing box jumps… onto a box taller than I am. Like it was nothing! Says the site, “CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.” Be still my heart. Who wouldn’t want to train like the military special ops??
How Do You Do It?
Every day a new “workout of the day” (WOD) is put up on CrossFit.com and this is what you will be doing. They do a 3 days on, 1 day rest schedule. If you go to a CrossFit gym they will likely have their own WODs but if you are following along at home, just check the site! At first when you look at their prescribed weight loads you will wet yourself laughing – that’s ok, you can always scale them down either by just doing what you know you can handle or by using one of the many sites out there that specialize in this. If you don’t know what an exercise is, look it up in the CrossFit library.
What Do You Need?
This is generally not a workout you can do at home unless you set up a special garage or basement gym (like my friend Tyler – we will be touring his CrossFit garage later this month!) as you need a variety of equipment including a pull-up bar, set of rings, parallel bars, boxes (for box jumps), an Olympic weight bar, rack and plates, climbing rope, kettlebells, jump ropes, and weighted balls. You will also need some place you can run with varying distances marked off (a high school track is perfect). I know it sounds like a lot but CrossFit gyms are usually no-frills kind of places. What you won’t see: machines of any kind, painted walls (unless it’s chalkboard paint to write the WOD on), fancy lockers, spas, mirrors or other creature comforts. Some of this equipment can subbed out (we use a towel thrown over the chin-up bar instead of a climbing rope) so if your gym doesn’t have gymnastics rings, don’t let that stop you from trying this!
What Else Do I Need to Know?
It’s very competitive. Every workout is either “for time” or “as many reps as possible (AMRAP)” or measured by weight loads. They key word here is “measured.” Ardent CrossFitters track all their times, weight loads and reps of the benchmark workouts (known for their funny names like “Fran” and “Fight gone bad”) and they will post them to the CrossFit boards. There is even a CrossFit Games every year that is
Weight gloves are for wusses as callouses are a badge of honor. (We wear them anyhow).
Many many CrossFitters are also avid Paleo/Primal eaters. I think they work so well together because the level of dedication and willpower required is very similar.
A lot of them wear Vibrams.
The CrossFit FAQ page is a gold mine. Any question you could possibly have – like what a butt wink is, say – is answered there.
Be aware that because you are handling such heavy loads and performing complex movements, this workout can be injury prone. Use a spotter, go lighter if you’re unsure and make sure you have good form.
Push yourself. This is your chance to open up and really see what you can do! It’s tough – I’m not going to lie to you – but you can do anything for 30 days!
Who’s crazy enough to try this with us this month? What do you think of CrossFit? Anyone else not know what a butt wink is either??
Check out this vid for the best explanation of CrossFit ever! (Warning for language)
Good post. I’ve always heard about Crossfit and even checked out the website but never quite understood what it entails. I’ve also heard all the Primal people talking about it.
I looooove my CrossFit. Actually, these days I looooooove my CrossFitFootball. crossfitfootball.com was recommended to me by my trainer because I was shredding myself a bit too hard with the regular stuff. CrossFitFootball tends to be shorter workouts (10 minutes max) that fits my training and recovery better.
Incidentally, I get enormous numbers of compliments on my workouts when I do CrossFit in my gym. People are *impressed* at how hard I work. It’s a neat feeling.
I’ve never heard of CrossFitFootball – will check it out now! Thanks for the tip!!
I just started CrossFitting in December… I am hooked hooked hooked!
It’s finally a place where I can feel like an “athlete” instead of just prissing around on the treadmill and not seeing any results.
I get my ass whipped on a regular basis and I love it!
Yay for Crossfit! I’ve been doing it a couple months now and love it!
HAHA I have never heard the phrase butt wink before! I definitely googled it immediately. Just saying.
I have, honestly, never tried cross fit. Crossfitters seem SO avid about the lifestyle that it is vaguely reminiscent of preaching a religion almost – and that intimidates me. (Despite my love of the gym and lack of fear on the weight floor) But I do own Vibrams and like meat, so maybe they’d like me???
But I also eat grains.
That makes me feel a little better that you didn’t know what it was either! And I bet the CF’s would love you:)
oooh I adore that picture of you, woman!
STRONG POWERFUL PENSIVE.
now.
is it bad?
is it wrong?
I wanna ask WHERES THE WATER STUFF?? from the pic on facebook…
Haha- there will be lots more underwater pics coming soon;)))
The gym I’m changing to in September (SO EXCITED) has a crossfit group. My current gym is very very low on equipment (no chin-up bar! why?!) but I occasionally try the WOD if it involves equipment I have access to, or I try and improvise.
I did an intro to CrossFit class three times a week for a month back in February. It was one of the more fun things I’ve ever done and I saw so much progress in just those four weeks. Unfortunately, due to my schedule (and the cost!) I haven’t been back. Also, like commenter Joob, the intensity of the CrossFit culture weirds me out a little bit. Kind of like a cult.
I’ve been reading more and more about Crossfit, but it kinda scares me 🙂
I can’t wait to hear all about your experiment, though.
I do NOT like CrossFit because of the randomness of the WODs. Burpees and running one day, pull-ups the next…then you might not see pull-ups for a couple more weeks. Might work for some folks, but it’s just a recipe for injuries for me.
There are some very significant arguments against CrossFit – and the one you mention (recipe for injuries) was primary complaint with it last time around. It seems like a hard workout to do continuously as everyone seems to get hurt. I’m hoping the better instruction this time around will be helpful in that regard.
I like cross-fit! It seems to be modeled on a MMA fight. with the various exercises and timing of them. As for the butt thingy,l when she has had all the kids you have, let’s see what her butt says about her life experiences 🙂
hahah! I dunno – she’s had twins! I have never popped out two at once!
Sounds interesting, but like you said, doesn’t work for us who have home gyms. I’ll stick to Rachel Cosgrove 🙂
Hey, R.Cosgrove is still my #1 fave Experiment ever. Can’t go wrong with that one!
I love CrossFit and I’ve been doing it for nearly 3 years including through pregnancy. I do not think it is the one and only true way to fitness for everyone but I enjoy it immensely. I can see how people think it is cultish and I roll my eyes at the elitist attitudes some CrossFitters have. Every CrossFit gym has a different feel though so I chose a gym where the people are not obnoxious.
I’ll pass on the Paleo thing too. I love my grains and I need them since I’m a distance runner! Long Slow Distance? Yet another activity I enjoy which is also held in low regard by most CrossFitters – oh well. You can do CrossFit and not become a scary cult member.
I think you and I first started CrossFit right around the same time, didn’t we? I remember you really encouraging me the first time around. I love that you are still doing it and still rocking it! I want a group hug now:)
PS. Am lol’ing about your secret long slow distance love….
So excited you are doing CF for your June experiment. I have been doing CF since Sept 2010 and love it. I admit I was confused the first few weeks with the abbreviations and different terminilogy sometimes used. At least we all got a good laugh. I think you and the gym buddies should set the goal for the mth to do Fran. She is wicked! As with any sport I think there are extremist and then the rest of us–scary cult memeber and Paleo diet not required. Loved the video.
We did Fran as our very first workout on Tuesday! Still sore today:) Aw Frannie, she’s a killer.
We’ll re-time her at the end of the month and see how we’ve improved.
Well, not to be picky, but Frannie is a whole other beast. It’s a combo of Annie and Fran and the one and only time I puked at CF. Good times, good times.
Oh I didn’t realize! I thought you were just being cute!! I’ll have to go look up Frannie now!
CrossFit interests me immensely, but since I don’t belong to a gym, I don’t have access to the needed equipment. Maybe someday….
One thing to remember about CrossFit is that you have to do the warm-up each time, which is almost a full body workout itself! My family owns 2 CrossFit gyms here in Washington, so I know a bit about the cult. I think the cool thing about their gyms is that they are very welcoming, and while there are the elitists, the rest are just there for a good workout and to get results. I think you will really enjoy doing these workouts in an actual crossfit gym! 🙂
Oooh good point! I totally forgot to mention the CF warmup! You are exactly right – that thing is a workout in its own right.
One of my closest friends here in town is a trainer at Crossfit. I have mixed feelings about CF and I really think it depends of the facility. Some of them are OFF THE HOOK AWESOME and some of them are stupid with people getting hurt right and left. It’s unfortunate that the stupid ones give the rest of them a bad name. (There is a another similarity between CF and religion.) Look forward to seeing what sort of results you get!
That’s true – the risk of injury is huge. I think our CF gym is a rockstar one though – they seem really on top of everything.
That picture of you is amazing! And I’m sure you could photoshop some big ass weights on the ends of the bar!
I’d love to try Crossfit one day, but I’d want to get some sort of instruction because I tend to have poor form when I have no clue what I’m doing!
They don’t offer crossfit in our area that isn’t an hour away or so. 🙁 So depressed about that. bummer!
Holy wow! This sounds crazy intense…and I’m excited to hear about the results! I’ve been getting into some HIIT training recently and LOVE it! I’m coupling it with an Xtend Barre workout…my buns are burning for sure…bliss.. haha
Burny buns are the best;)
I so love crossfit. I really do. I just wish it was affordable to go to a gym! I also did it backwards like you did. I did CF by myself using just the WOD from the site. Then about 2 years later went to a gym for two months. Wow. I loved it. I had to stop because of the cost and location. Now there is one much closer to me and I’m hoping that when some of our other financial obligations are gone I can go back. But yeah…CF is the real deal. Perhaps I will join in on the WOD sometimes 🙂
Do it!! We’ll be doing most of the WODs in our Y so you can improvise with us!
I’m quite pleased to see you and your gym buddies revisit CrossFit. I recall reading that it was one of your favorite workouts, but there were only a couple of ancient posts and I have not read your book yet.
I’ve been doing CrossFit for a little over two years and the results are life changing. I’ve lost more than 20 pounds, lowered my body fat from 28% to 16% and I’m stronger than I was in my twenties (20 years ago). When I started, I needed a band for pull-ups and my body could only handle two workouts a week.
Now I go 4-5 times a week, but no more than three in a row–the body needs time to recover. Done right CrossFit is the kind of program that will allow one to avoid injury and continue to get stronger and more fit for a decade if not longer…depends on your starting age. 🙂 Everyone that sticks with it, has a story to tell from getting off all kinds of medications, to having more energy to take on life’s challenges (work, kids, hobbies).
I can’t wait to hear more from you and your gym buddies about this round with CrossFit. Don’t forget: use good form, full range of motion, scale your loads, and track your results!
Yay! Thanks for the encouragement and tips! I’m excited to do it again – this time older and wiser;)
ooh, I can’t wait to follow this experiment. I bet you guys see some major gains – you’re totally going to have hairy armpits come July. 😉
I. Am. A. GIGANTIC WUSS!!!!!!
I always tell myself I’m gonna try CrossFit, then wimp out.
Someday I will work up the courage. In the meantime, I will admire all of you.
Always wanted to do CrossFit but never could afford it… plus I don’t like this competitive stuff which is why I stay away from team sports & like working out with weights & doing my own thing. At this age & the age related probs I am having, most likely not the best choice for me anymore unless they want to allow classes for learning & helping vs. the competitive stuff. Honestly, I would do it if my feet would cooperate more with me these days & the feet probs cause hip probs so.. it sucks getting old! 😉 I love that butt wink verbage!
never done a cross fit workout, but i’ve been in the fitness industry long enough to know what they do. i had someone walk into my facility saying he did cross fit for 6 months and was really starting to get some shoulder problems. injuries is a big thing with them. since it’s for AMRAP, sometimes people don’t know when to stop. it definitely has it’s positives though. highly intensive, short intervals, etc. etc. so yes, it works, but i think you can do the same concepts but a lot safer.
love my vibrams!
Wow, I am so envious! I would love to do this. There is a crossfit near my workplace, but it would double my current gym free. I love a workout where someone tells you what to do though, and I’m already sold on paleo/primal. I’ll be looking forward to hearing your progress.
A question though: I have 5 weeks to pass a fitness text based on endurance (roller derby speed skating) and I have been neglecting my cardio in favour of strength. (Have been doing Cosgrove but not the metabolics or finishers….*blush*). How much does crossfit help with cardio endurance…and how quickly? Any thoughts appreciated 🙂
Good Q – CrossFit isn’t set up specifically to work endurance but they do a fair amount of sprinting (which does surprisingly help your endurance as well as your speed) and about every 15th WOD or so they have a longer endurance run (usually between 5 and 15K). If I were you though and had a test coming up, I’d probably work on endurance 3 days a week by itself – so making sure to get in some long runs/skates at pace. If you need to build speed along with endurance, tempo runs are great for that. Good luck!!
I think I found your blog through crossfit, or maybe found you through the marks daily apple paleo thing and then found crossfit through you. I don’t think it was 4.5 years ago though! but maybe….
I tried doing WODs on my own at the cushy gym my guy goes to, but they looked at me like I was insane when I asked if I could bounce a ball off the wall somewhere… it’s all mirrors and waterfalls.
I’ve been going to a crossfit gym off and on for the past year. It’s more expensive than a gym membership, but I think of it more as personal training. Definitely get a lot of attention if you’re going to a good gym.
My gym, or box as they call themselves, has a policy of NO Egos. Everyone is competing against themselves first and not against each other.
You could check out beyondthewhiteboard.com to track your numbers. It’s been really useful to me since my gym posts their workouts there and I just add my times.
I’ve been readhing this blog for several months, this is my first time to comment. I have been doing CrossFit for 2 years. My first work out was Fran – took me 18:20 to do it. Did it a year later with a 60 # weight vest on (How much weight I had lost up to that point) and did it in 9 minutes. PS, I’m almost 58 and have never been “athletic”. If I can do it anyone can!
This comment made my whole day! You should see me grinning – I am SO PROUD of you Marcy! Fran is a killer – I can’t imagine doing it with a 60# weighted vest!!
I love crossfit! I’ve always worked out, but was never in great shape. I’m thin-ish, but I couldn’t run without wanting to barf, and I couldn’t do pull-ups or push-ups or anything. Crossfit whipped me into shape super fast, and it’s made me feel really good about myself. Honestly, part of it is that I’m working way harder than most people I know, and I feel like such a badass. I’ve spent a few workouts just retching through the whole thing, but after, I felt like I accomplished something. When you can say you spent your Saturday morning flipping tractor tires, people give you a little more respect! Also, I like my new abs 🙂
I have gotten some injuries, but I’ve learned to be more assertive about my limits. It’s hard, because it is such a culture of pushing yourself past where you can go, but after having to keep my ankle taped for weeks, I got very definite about what things don’t work for me, and the trainers are pretty good about modifying the exercises that are problematic.
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Cross fit is supposed to be effective but I am worried about hurting myself so I haven’t given it a try.
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