Drop-in WOD #1: US CrossFit

If you follow me on Facebook, you know that yesterday morning was sort of a rollercoaster of emotions about our first ever out-of-town drop-in WOD. At first I was excited, especially after seeing US CrossFit’s space on Sunday and falling in love with their enormous sunny courtyard full of rowers and pull-up bars. I was also really excited to do a benchmark WOD (Cindy) and see how it felt at sea level, since Denver’s elevation is about 5300 feet.

But then I started to get really nervous. I’m used to the people and coaches at CrossFit Jai. They know me and they know my strengths, weaknesses, and my story. But I had never met any of these people before… Would they be supportive? Would they think it was a big deal if I Rx’d Cindy or got a new back squat PR? Or would they think I sucked because I’m slow and try a little too hard to be funny and have ridiculous short shorts on?

I was a little relieved when we showed up and there was already another guest signing in, visiting from Utah. The coach was super friendly right off the bat, and we even got some t-shirts out of the deal. We started with the Burgener Warm-Up and I started to feel pretty good after the coach asked our class (which consisted of about 7 or 8 others) what grip and stance to use and Brandon and I were the only two who knew the correct answer. It helps that we do the Burgener warm-up pretty frequently, and the coach at US CrossFit started off by saying, “We haven’t done this one in forever!” so I think we had a bit of an advantage.

After that the coach told us we would be starting with 3 sets of 10 back squats at 60% of our 1 Rep Max, then running a “quick mile.” My heart sank, sure that my fate had been sealed–I was about to be discovered as The Girl Who Can’t Run. But when we started the jog, I was shocked to find that I felt awesome. I guess warm ocean air (it was sunny and 70 with a light breeze… I mean c’mon) and a totally flat course (as opposed to the hilly 1/4 mile laps I’m used to at Jai) can make a pretty big difference!

We got back from the run and went straight into setting up for Cindy, which is a 20 minute AMRAP of 5 pull-ups, 10 push-ups and 15 air squats. The pull-up bars they had were super high, so I had to start on a box to even reach them. At Jai, a few of the pull-up bars are low enough that I can jump up and grab them, and that first jump becomes my first kip. However, the way I was set up on the taller bar forced me to start from a dead hang each time, so I had to kip a few times before I could even get my first pull-up, by which point my grip was already shot. More than once, I fell off the bar after 3 pull-ups just due to my grip failing, then had to climb back up onto the box and start all over again. I guess now I know I really need to start working on my grip!

Overall, though, the WOD went pretty well. I ended with 11 full sets plus 23, meaning I was only 7 air squats shy of 12 sets. Brandon ended with 19 + 4. I am pretty excited because this is the first real benchmark WOD I’ve ever Rx’d! And I think it says a lot about how far I’ve come with my pull-ups in such a short time.

At the end of the WOD we all came together and did about 10 minutes of stretching, which I loved. I was definitely impressed with our coach’s time management skills, getting in some strength work, a mile run, and a 20-minute AMRAP with enough time to cool down at the end before the next class showed up. Overall, I would say that our experience at US CrossFit was super positive, and the next time we come to visit my mom, we will definitely go back… If for no other reason than how awesome it felt to WOD in the sunshine!

  • winetoweights

    Awesome experience! And yay pull-ups!!!! Jealous!!!

    I am planning on doing my first CF class Saturday; need to call them today to see what the schedule is.. so scared!! :) Like I’ve never had formal coaching!

    • clairechapman

      Don’t worry, EVERYONE is nervous the first time they walk into a CrossFit gym! You are going to love it!!

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