First Time at CrossFit

I went to a CrossFit class today! I didn’t even know Alaska had a cross fit studio until I drove by it the other day. This was my first time attending the class, Saturdays are free for people to try it out.


This was the warmup: 
{pardon my wording here, I don’t remember the technical names for everything.}
50 jumping jacks
50 jumps on to a huge tire 
100 jump ropes
4 pull ups (this is a joke. seriously I can’t even do one pull up.)
50 squats
50 deep squats and then throw a 14 pound medicine ball to the top of the wall
50 burpees
Then we had the real work out:
It was 17 minutes long with three stations. Each station had 5  exercises, you rested for 15 seconds in between each exercise and for 1 minute after the completed station. Does that make sense?
Basically, 3 sets of this: 
1. Jump up on tire
2. Rowing machine
3. Sumo dead lifts to upright row
4. Clean and press
5. Deep squats and throw medicine ball to the wall
45 seconds each, doing as many as you can. I did 15 pound barbells for the clean and press and sumo dead lifts to upright row, but everyone else was doing 35 or 50 pounds. You had the option of a 14 or 20 pound medicine ball for the squats and I also did the 14 pounds. 
I think by writing it out it looks easier than it really was, but trust me, it was hard! My muscles were definitely shaking afterwards. I really enjoyed it. I would love to be able to do some pull ups! 
Have you ever done Cross fit? 

Published by Samantha Mellen

Certified personal trainer & health coach helping women transform their lives through fitness, abundant mindset coaching and internal peace. Mom of two boys, living life in Alaska.

9 thoughts on “First Time at CrossFit

  1. Isn't it awesome!! The only workouts I do!!! My sis is headed to Nationals on Wednesday…her team is 7th the world!
    You will be amazed at how fast you increase your strength. I can now do kipping pullups with a band! The other day our wod included 100 in a row and I felt so good doing them! I hate wall balls :)And LOVE anything that involves full body…sumo deadlift high pulls, thrusters, push press, etc. SO glad you made it to try it…think you'll keep going???

  2. 7th in the world??!! That is awesome!!! Holy crap!

    I want to keep going, but it's a lot of $$. They have WOD's on their site, I could just do it at the gym… right.. since it's the same as having a guy yelling at me in the studio. Haha. 🙂 If I can convince my hubby then I think I'll do one month and see from there. 🙂

  3. The cardio is built right into the workout. I hardly ran to train for my half marathon…just did Crossfit and I felt great! I'm so glad you like it!!! You can totally do this on your own…they have videos to show you proper form. Its a lot of olympic style lifting and easy to hurt yourself…There are tons of CF workouts out there. We should start telling each other which one we are doing and do them on the same day together!!

  4. Wow your like superwoman, I would seriously be done after the workout too!

    That sounds crazy awesome. I have been thinking about doing more circuit training at home and trying to teach Xander how to do stuff like jumping jacks, sit ups and burpees what do you think about that?

  5. Harmony,
    Lucas loves to do push ups, lunges and squats with me. He also loves to put on my medel from the half marathon I did and he says “I'm going running” and moves his arms. It's so cute! I say start them young! Lucas says “I'm exercising!” all the time! 🙂

  6. Nice to hear your thoughts. there are definitely a lot of hard core crossfitters that love doing what they do. And I love the concept of cross fit, but my only complaint is that every person that I've run into says they did it for 6 months and either A) got hurt, B) had improper, poor, or NO Coaching or C) combination of the two.

    which is sad b/c it really is a tough workout that a lot of people would LOVE. definitely pushes you past the point you think you can do. makes you mentally stronger.

    oh, and i've written several times about exercising with my kids (ages 4 and 2). i have a few youtube videos of some of the stuff we do together (

    and watch for my new site to launch soon…. it's the MomWOD… the Mom Workout of the Day… gym workouts, home workouts, park workouts, workouts with kids… everything, so no excuse for not working out!! (under construction, but have a sneak peek)

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