Last nite I headed over to a crossfit gym that is opening in Ashburn for a test WOD. I am really excited to see that Crossfit Impavidus* has finally come to Loudoun County. For those of you that don’t know what crossfit is here is a good video that gives you an idea:
One of the great things about Xfit besides the workouts is that the people who run the gyms and the entire culture has a sense of humor — you work hard, you play hard, you live hard — and you have a great time doing it! The owners and coaches of Crossfit Impavidus are a great group — day jobs, varied backgrounds — all certified in Crossfit training. Their future plans include Crossfit Kids which is Awesome! Teaching kids functional training and conditioning is so important and there will be something else out there for those kids not necessarily into team sports but still athletic as well as those kids that want extra training to improve their performance for their team sport.
It was a group of 8 of us. We started out with a Warmup that included jumping jacks and suicide relays –2 groups of 4 the team that came in last had to do 10 burpees — the winning team 5. We came in DFL (dead last) – so 10 burpees or us! Whee!
To prepare us for the WOD (workout of the day), we spent some time reviewing the push press exercise. Conan – the coach, first reviewed each step of the movement with us step by step. Then with PVC pipes, we practiced it a few times. He made sure to tell us to go down in weight if at any time our form is compromised. It’s not about getting hurt – it’s about doing it right. And all levels of experience and fitness are accomodated – the workout can be as easy or tough as you want. So if the weight is too heavy, you can even do it without a weight. Whatever works for you —
So then we were ready to do the WOD –
WOD
partner up
10 mins AMRAP (rotate at 1m)
45lb Push Press
butterfly sit ups (rest active)
So each partner did 5 rounds and you add up your reps for the push press only. My team came in 2nd! Whoo Hoo!!
They are doing a soft opening in Jan to introduce Crossfit to the community — so those of you looking to start on your journey of health and fitness, this may be just the ticket you are looking for!