How CrossFit Has Improved My Training In 3 Months

by hannahandfitness

You’ve probably heard of CrossFit by now. It’s definitely being thrown around on social media and everyone, from everywhere seems to be becoming more intrigued by the sports – me being one of them.

2/3 months ago I hit a plateau with my training (don’t we all) so I decided to switch things up a little and experiment with a different type of training – CrossFit.

CrossFit

Now, for those of you wondering what the heck CrossFit actually is then here’s the official definition from the Crossfit site: 

CrossFit is a fitness regimen developed by Greg Glassman over several decades. Glassman, CrossFit’s Founder and CEO, was the first person in history to define fitness in a meaningful, measurable way: increased work capacity across broad time and modal domains. He then created a program specifically designed to improve fitness and health.

CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Or in other words (my words), CrossFit is a training program that builds strength and conditions the body through challenging exercises and WOD’s (workout of the day). If you think it’s going to be a breeze then you’ve got another thing coming. CrossFit, to this date, is the most challenging training program I’ve experienced – so far.

I’ll be honest though, I wouldn’t currently class myself as a ‘true CrossFitter’ as I don’t actually go to a box  to train. Instead, I’m simply learning the moves and completing the CrossFit WOD’s at the end of usual gym session. Basically, I mix CrossFit workouts up with my usual strength training workouts. Got it?

My strength training/CrossFit schedule

Here’s an example of what I currently do:

  • 5 minute gym warm up
  • 5 minute dynamic stretches and activation
  • 30 minute strength training session
  • 15/20 minute CrossFit style workout/exercises
  • Finish with WOD (or HIIT)

Now, if you’ve followed me for a while then you’ll see that 1) I’ve joined a gym and 2) my usual training style has changed and I’m no longer working out for 30 minutes in the morning and getting some cardio in during the evening. Now, my workouts are much more efficient and I’m usually in the gym for about an hour, or just over. To some, this may be a little too long or extreme but personally, I love it and I honestly wouldn’t do anything that I didn’t enjoy.

However, trying to complete CrossFit styled workouts – WOD’s in particular – in my commercial gym can prove difficult at times as most exercises aren’t always near each other. For example, I usually have to carry the barbell over to my ‘CrossFit area’ in the gym and place it next to the other equipment that is needed for that particular WOD. For now though, it works (even if it is quite a faff) and I’m quite happy making the modifications.

The beginning

When I first started CrossFit training I pretty much found myself glued to my phone, googling what on earth thrusters, kipping and snatches meant, and over checking the movement to check the form, posture and hip action. So let’s just say that I started as a complete and utter newbie. 

On my first day of learning the CrossFit basics (from Phil – a fellow CrossFitter), I was put through snatches and thrusters and because I had never really touched a thruster, nor a snatch, we really had to go back to basics and boy, did it take time! First of all, my back was doing all the work – not my hips and secondly, I wasn’t thrusting into the bar enough or in Phil’s words, ‘I wasn’t f*cking the bar enough’. Noted. 

So my first session pretty much involved sorting out my form and understanding the basics. 30 minutes later and a whole lot of thrusting and snatching, my form was looking slightly better than before. Although, the thrusting still needed a lot of work. Homework for the week. 

I won’t lie – it definitely took me a while to thrust into the bar/dumbbell properly and now, I still find myself struggling a little at first. My top tip for CrossFit newbies would be to watch as many (professional) YouTube videos as possible. In fact, go a little crazy and stalk them as much as you can. The official CrossFit demo’s – found on their website – are also great, actually. Once you get the form fixated into your mind then it suddenly becomes a lot easier. Trust me. 

Since my very first CrossFit session I’ve definitely learnt a lot. Heck, I’ve learnt a lot about exercises I never even knew existed!  Most importantly however, I’ve learnt how to improve my fitness through CrossFit training. That plateau I was on about earlier? Yup, totally knocked through that. 

So in the few months I’ve been doing CrossFit here’s how my fitness has improved in the short time of 3 months:

I hit a PB for my 5K run

Believe it or not, CrossFit has helped me massively with my running. Firstly, my posture is a lot better. My lower back and core both feel stronger, which in turn has really helped my posture and my ability to run more upright (aka, no more slouching when things get a bit drab). Secondly, my legs feel a lot stronger too – which surprised me actually. I thought that due to the strength training from CrossFit and my other workouts that my running would take a bit of a hit but actually, they feel so much fresher, especially when I’m running uphill. Those are probably the two most important aspects that have improved with my running, however, you can check out Red Bull’s recent article, 10 ways CrossFit can improve your running, which I recently featured in and discussed other ways how CrossFit has improved my running.

I’ve put on muscle and lost body fat

Since starting my CrossFit journey I’ve also found out that my body fat has decreased and my muscle mass has increased. Which, when considering my eating habits haven’t been the best recently (I blame birthdays and fun filled weekends for that), I’m quite happy about it. I’ve never been obsessed numbers, but since having the goal to become stronger and fitter, it’s nice knowing that my body is progressing and I’m no longer stuck at a brick wall.

I’m hitting PB’s a lot more

Let’s go back to 3 months ago… My workouts were dull, I was plodding along with whatever I had to do and I had no desire to focus on weight goals – lifting weight, that is. Now though, my workouts are efficient, I know what my lifting weight is for particular exercises and I have goals to increase that weight every couple of weeks (nothing too strict). When starting with CrossFit, I began with 6kg single arm dumbbell snatches and now I’m on 10kg and probably just about to hit 12kg. To some, that may not be much, but for me and in that time space, I’m very happy with it.

My form has improved drastically

Up until a few months ago I was a complete gym membership virgin. Despite weight training at home, I certainly wasn’t hitting the big boy weights. In fact, I had maxed out on my 12kg dumbbells and 40kg barbell and because of the low use of weight I was used to, I had a big shock when it came to unlimited weights at the gym.

So when it came to my first week at the gym, I tried to impress myself with heavy weights and boy, my form took a turn for the worst. Luckily though, I didn’t do this for too long and I soon noticed that what I was doing was pretty stupid (duh) so I stripped back the weight and went back to the basics – just how I started with CrossFit training.

Thanks to learning the very basics of CrossFit exercises (e.g, thrusters, deadlifts, snatches, etc) I was able to really focus on my form and mobility. Obviously, this is something that’s incredibly important not only for CrossFit, but for your overall training and because of this, my workouts have improved massively, also. I’m no longer a stiff little bean!

My motivation has shot for the roof

Seriously! I always rave to people (especially my followers) that when it comes to fitness you should only do something that you love. If you don’t love it then don’t do it. Simple. So, I can hand on heart say that since I’ve started CrossFit training, my training has completely changed for the better and I’ve simply fallen in love with the training style of CrossFit. I love the challenges, the different style WOD’s and more importantly, I love how I feel after a CrossFit workout – challenged and exhausted.

So while I may not be a true CrossFitter in the eyes of some, I sure as hell am enjoying the challenges that come with the CrossFit style exercises and WOD’s. Personally, I don’t just workout solely to look good naked, nor do I really do it for aesthetics. I workout because fitness embodies health and hard work and since CrossFit has taken a liking too, I know that so many other women (and men) are simply falling in love with the sport because it challenges them like nothing else.

At the end of the day, CrossFit improves our minds, allows us to try new things and teaches us new skills that become addicting and rewarding to learn! My next step? To hopefully get in a CrossFit box!

Pin this to read later…

How crossfit has improved my training in the past 3 months. Including progress such as fat loss, muscle gain and running endurance. Interested in CrossFit or want to know more? Have a peek!

Hannah & Fitness Signature,

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25 comments

Nayna Kanabar November 30, 2017 - 9:33 pm

You should be proud of your self that you are so commit ed and exercising regularly.

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Hannah November 30, 2017 - 9:34 pm

Ive never tried cross fit before. Think i will add it as part of my fitness programme

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five little doves November 30, 2017 - 11:01 pm

Wow go you! You have done so well! I don’t work out but I am going to start doing it in the new year, I really need to get fit!

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Rhian Westbury December 1, 2017 - 10:56 am

It’s good that you’ve found something which works so well for you and well done on going every day. I’ve falled out of my gym routine and I’m keen to get back to it soon x

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Dannii December 1, 2017 - 11:18 am

It looks like you have made a lot of improvement. I love cross fit workouts, as it’s always something different.

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Kacie Morgan December 1, 2017 - 11:48 am

Cross fit sounds like hard work but I can see how it would be really rewarding

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kirsty December 1, 2017 - 1:32 pm

You should be incredibly proud that you’ve hit so many PBS, it sounds like a really combination of work outs and strengtening, I might have to like into x

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Elizabeth December 1, 2017 - 3:33 pm

I’ve heard such good things about CrossFit – I wish there was one near me. Alas, my fitness class ended when the woman running it moved away and now my fitness is… gone! Need to get in gear again…

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Patrick December 1, 2017 - 10:22 pm

Look at you go all Beast Mode and inspiring a lot of folks to get fit!! Keep on going forward…

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Vicky December 2, 2017 - 12:42 pm

I’ve heard so many positive things about CrossFit and I’ve wanted to try it. I read that a lot of the groups are very diverse and body positive however my local one seems to be all really fit. muscly guys which has put me off.

This post really makes me want to just suck it up and give it a go. 🙂

V <3

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Jemma @ Celery and Cupcakes December 2, 2017 - 5:07 pm

Wow well done you! Sounds like you’re absolutely smashing it, you should be really proud of yourself!

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MELANIE EDJOURIAN December 2, 2017 - 5:26 pm

Sounds like you are committed which is great. Don’t you love it when you see results 😉

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Sarah December 2, 2017 - 8:59 pm

Well done you! You are smashing it and I love how commited you are! Go you!

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Jen December 2, 2017 - 9:56 pm

You sound really motivated, and like you’re doing so well too. Good on you. I wish I had your energy and stamina (I used to). Many moons ago I did a gym course that sounds very similar to Crossfit, and it was so worth it.

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Lubka Henry December 3, 2017 - 10:15 am

CrossFit is good as it combines do many different exercises and styles. Maybe I should try it too. but I’m not sure how my weak ankles will coop.

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Linda Hobbis December 3, 2017 - 10:47 am

This is something I know I should do but at the moment I don’t have the time or the energy. That’s a crap excuse, right?

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Joanna December 3, 2017 - 2:44 pm

It sounds like Crossfit was the right decision to improve your workouts. I have tried it once and found it very difficult, as it was combined with HIIT. However, I would love to do it again when I build a little bit more strength at the gym.

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Afshan Nasim December 3, 2017 - 4:44 pm

Never heard of CrossFit, but was intrigued. Well done with sticking to a routine and a strict workout. It is great that CrossFit is working for you.

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Fritha December 3, 2017 - 10:06 pm

I’ve heard so many good things about CrossFit. I so need to get into an exercise routine at the moment!

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Rachel Evans December 3, 2017 - 10:36 pm

Ooooh. I have thought about trying cross fit but I’ve never worked up the courage to go to a session! Great to know it has benefits for your 5k as well – I love running at the moment.

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Jenni December 3, 2017 - 11:18 pm

I’ve never heard of cross fit before and it sounds like it is working really well for you! Well done on the personal bests x

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Laura Hartley December 4, 2017 - 1:59 pm

I’ve always wanted to try crossfit but in London all the places I know of are suuuuper expensive!! I love the variety it offers though and it’s definitely the sort of fitness training that I’d like!

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Jake Ferrer December 4, 2017 - 2:29 pm

Oh i have never tried cross fit. It looks great for those who wants for a good exercise.

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Sarah Bailey December 4, 2017 - 8:42 pm

Gosh it has been ages since I thought about cross fit, I used to do it from time to time, it really is a great way to exercise, I wish I had enjoyed it more when I could do it.

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Rachel George December 4, 2017 - 9:33 pm

You have done really well! I need to work out a way to get fitter and stronger next year but think it will be a while before I reach your level.

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