What Really Happens Inside a CrossFit Gym

Courtesy: Lynda Shenkman

An excavator sits outside the ashen structure awaiting the command. A welcome sign still hangs above the door. The garage, once home to our local CrossFit gym, now a cement cavity of memories will soon be demolished, replaced by apartments.

On the last day of class, each attending member took a minute to reminisce during an icebreaker. I was absent, but watched the video on Instagram. The stories shared never highlighted the achievements of self. Members wanted to talk about their classmates; who made them smile, who broke through barriers, whose shirtless chest turned heads.

I replayed it a few times. With every rerun, my heart swelled. Change is bittersweet.

Nonmembers sometimes ask, What goes on inside those CrossFit gyms? I hear it’s a cult. I can assure the skeptics no one is fixing alters from barbells or sacrificing protein shakes to the fitness gods. Not yet, anyway. But a lot does happen.

Dreams happen

A man in his twenties left a budding corporate job to pursue a passion for training. He opened a CrossFit gym. Honed his skills. Built a team. Expanded a business. Stayed humble and kind. And in doing so, inspired clients to achieve little goals and big dreams.

Millennials quit secure careers to do what they loved. Young athletes competed alongside elites. A determined high schooler proved to her soccer coach she was good enough to make the team and an unsure peer found himself wrestling and winning. Many embraced healthy choices and most found their voice.

Baby Boomers and Gen X-ers learned to squat, clean and jerk. They climbed ropes for the first time, stood on their heads and jumped up on a box. They completed races, joined rock bands, sported bikinis, founded companies, sat for tattoos and concluded that age doesn’t define ability and intimidating does not mean impossible.

Love happens

As a new member, my friend was surprised at how fast she warmed up to people from the gym. “Is this normal?” she asked.

“Pretty much,” I told her.

Amid the pull up rigs, weight racks and wall balls, there’s no time to fear vulnerability. When the clock counts down, social norms go out the window. Strangers are thrown into a mental and physical predicament with a common goal; get it done and support a neighbor.

It started with fist pumps and cheers. Small talk came easy; CrossFit’s a built in conversation starter. Together, we rehashed workouts, movements, personal bests and rough spots until the non CrossFitting community told us to shut up.

In time, we stopped squawking about fitness, opened up and asked about a sick parent, a new job or a cranky toddler. And it didn’t take long before we were offering hugs, helping a teen find an internship, editing a college essay, buying from a buddy’s local business, sharing professional expertise, moving boxes, supporting a cause, hosting a dinner, celebrating a milestone or lending an ear.

We met for 4 years in the same space, during the same hour, several days a week. Friendships developed, spouses connected, siblings bonded, relationships bloomed, babies grew and grandchildren were born.

Fun happens

In an interview at Harvard Divinity School, CrossFit CEO Greg Glassman explained how CrossFit gyms emphasize camaraderie, which was once described to him as “agony coupled with laughter.”

I am inherently lazy. The first four decades of my life were spent avoiding exercise. But even when I’m feeling uninspired, CrossFit keeps me coming back because the people make it fun.

Beyond the crazy tights, silly tanks and occasional costume, our gym is a safe, happy escape. I can let curse words loose, chuckle at a double-entendre, lip sync to my heart’s content, whip out dance moves and laugh alongside friends who brighten my mood and let me be me.

Struggle happens

We failed lifts, lost to a workout, questioned our strength and ran out of gas. We agonized through divorce, mourned death, endured surgery and disease, emptied our nests and fought mental illness. But we did so side by side.

Perspective happens

We learned. To teach, coach and manage. About different cultural and spiritual traditions. To leave political divides at the door. To be students again. We learned about decency, respect and gratitude. That we are better as a team.

We strived. To find balance. To do our best. To try and to not be too tough on ourselves.

We recognized. The benefit of breathe, pace and letting it out of the tank. The value of stretching, the stupidity of sugar (even though we may indulge) and how, when done right, food is fuel.

We grew. To rethink Beauty, Age and Limits. To ignore scales and diets. To complain less and smile more. We grew to believe in ourselves. To know our bodies can generate power, that we can do anything for a minute and what it means to be a champion.

The closing doors were not a goodbye. The owner moved us into new, spiffy digs. Right up the block. With an open floor plan. Natural light. Fresh paint. Even showers. Just in time for the New Year.

The parking’s different. The entrance is different. The setup is different. But the faces gathered around the white board to receive the daily challenge are the same.

It’s during this accepted routine our surroundings seem to fade. As the coach speaks and we listen, one thing is clear – family happened.

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These 5 Quotes Held My Hand in 2017. In 2018, There’s No Letting Go.

By December 31, 2017, I couldn’t wait to devour the cheese plate, suck down some champagne, watch Mariah redeem her lip sync and wave goodbye to what I found to be a distressing and draining year.

I’m not one for grand resolutions. In my experience, they tend to be over rated and short lived.

Instead, over time, particularly since I’ve started to write myself, I’ve found the words of others to be a reliable source. Words give me pause, hold me accountable and shape everyday decisions.

As I pray, hope and gear up to work for a better 2018, here are 5 quotations that summed up my mindset and kept me moving during 2017, and continue to offer inspiration as I brace for what’s next.

“This land was made for you and me.” Woodie Guthrie

Masses of pink hats sang this on the National Mall during the Women’s March in Washington DC.

“The words you speak become the house you live in.” – the Persian poet, Hafez.

My daily mantra for confronting CrossFit challenges, managing career expectations and dealing with general self-doubt.

“Your children are not your children. They are the sons and daughters of Life’s longing for itself. They come through you but not from you. And though they are with you yet they belong not to you.” – Lebanese artist, Kahlil Gibran

As my two boys continue to grow, Gibran’s words from his poem, On Children are a stab in the heart reminder to teach independence so when the time comes, Bubbe and Skootch can live life on their own terms. The poem also encourages me to do my part to leave our world a healthier place so they may have a fair shot at doing so.

“We the people of the United States” (we are a democratic republic, not a dictatorship) “in order to form a more perfect union” (we are a work in progress dedicated to a noble pursuit) “establish justice” (we revere justice as the cornerstone of our democracy) “insure domestic tranquility” (we prize unity and peace, not divisiveness and discord), “provide for the common defense” (we should never give any foreign adversary reason to question our solidarity) “promote the general welfare” (we care about one another; compassion and decency matter) “and secure the blessings of liberty to ourselves and our posterity” (we have a responsibility to protect not just our own generation, but future ones as well).

The Preamble of the U.S. Constitution as dissected by Sally Yates, former Deputy Attorney General in her Op-Ed, “Who Are We As a Country? Time To Decide” was published just as the forces counting on me to feel complacent were winning. Seeing America’s core values written in simple terms was the jolt of stay woke I needed that day.

“Baby, I’m sorry (I’m not sorry).” – Demi Lovato

For any fellow human who at some point during his or her life, stood up, spoke up and refuses to go back.

“Use all your heart, all your might and everything will turn out right.” – Me (as far as I can tell)

The words heart and might may have come from the Jewish Shema or Deuteronomy 6:5 although that wasn’t my conscious intention. These are the words I say to my boys anytime they are in a position to learn, go out on the court, get nervous about peers or have to take on the world.

Perhaps during the next 365 days, I’ll try to heed my own words.

Consider it a small goal.

Welcome 2018.

Who My Son Saw at a CrossFit Competition

All photos courtesy of A. Osinoff

Little boy behind the barricade, who do you see?

A Competitor
Pressing alongside a Goliath. The playing field level. Shared load. Shared bench. Shared barbell. Same standards. Same reps. Same rest.

A Teammate
One who spots weight, tracks time and counts lifts. A partner who values the other’s emotional risk, ethic to prepare and commitment to try. A mate who listens to ideas, strategizes beforehand, encourages during and dances after.

A Woman
Eyes on the ceiling. Spread legs. Bare arms. Chiseled back. Flexed quads and seeping curves. A woman who trains her body as a machine, teaching it to breath, move and perform with power.

A Lady
Who is feminine, not despite but because she sweats, stinks, struggles and shakes. One who tapes her thumbs, wraps her wrists and grips the barbell with glitter, chartreuse nails. A person who considers sneakers, tanks, a weight belt and tights as fashion and is consumed by the task over her tousled hair, silver roots and exposed lines.

Your Mom
Who feels proud, accomplished, happy and hopeful that by watching me, her children are learning anything by anyone is possible.

Little boy, when you grow tall enough to see over the barricade, what will you do?

Be mesmerized no more.
Accept a person’s capacity, albeit female or male to be strong.
Expect equal partnership between genders as essential.
And assume that the only “it” any human ever asks for is respect.

A Moment of Weakness

In a moment of weakness, I stopped.
Stopped counting the cracks in the sidewalk
and tracking the tempo of my breath.

My ankle pulled at the shin,
shoulder blades burned from what came before.
Humidity stuck in my throat.

My feet slowed to a walk on the corner
near the jagged riser where the smell of diner grease sits in the air.
Our loop’s highest point.

Tension drained from my quads.
My breath found balance.
For a moment, relief.

Then a friend came up on the right.
“Let’s go.”

I readied my arms and returned to a trot.
Up the sidewalk
Past the Starbucks
Around the post office
And down the alley toward my starting point-

the orange bucket.

Questions.
Round the pail and greet the next lap?
Or skirt behind and slip inside?

Just two more loops to the finish.
Excuses creeped.
Heat. Age.
Doubt clouded.
Not a runner. Too tired.

The music in my buds drowned the voice in my head
that would have otherwise urged me to go.

And so
I quit.
For the first time,
the workout won.

I apologized to Coach, lowered my head
and mounted a stationary bike
until time was up.

When the crew trickled in
after the clock shut off
and fist pumps exchanged
they tried to help.
“Are you okay?”
“It’s not worth it.”
“You’re recovering.”
“I understand.”
“We’ve all been there.”

But I hadn’t.

Yes I was achy, but also able-bodied.
I wasn’t dialed in.
I need to be.
Every. Single. Time.
Especially at the end.
I’ve learned my body’s stronger than my mind.

Frustration festered during the accessory work.
As others emptied cubbies, I paced amid the cemented walls.
Pissed.

Through the doorway, baking in the sun stood the cylinder sentinel
who observes our effort and guards our egos.
I took note of her steady posture
and promised not to be beat again.

“Coach, are you locking up?” I asked.
“Not yet. Do what you have to do.”

Two laps.

I headed outside.
No music. No mates. Just me.
Gazed beyond my orange marker.
And ran.

Why CrossFit Is The Right Fit (Right Now) For My Tween

crossfit-teens

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Not every child takes to traditional team sports. Our son, Bubbe is one of them.

Despite growing to have a strong arm, solid shot and height, our now 11 year old prefers to play a tennis match over a baseball or basketball game.

My husband, Mac and I have mixed feelings. While we’re happy to see him connect with a game, the man to man style of tennis doesn’t encourage the socialization, camaraderie and team work to the extent we feel young people need.

Since Bubbe was a little guy, we insisted he dabble in a variety of sports, fantasizing that by the time he got to middle school, he would’ve embraced one which fosters self esteem, teaches assertiveness, tests limits and encourages community.

Well, Bubbe made it to middle school. He’s concluded the sports tweens are supposed to love are “not his thing.” And Mac and I are coming to conclusion during this temperamental time when boyhood and adolescence cross, our parental push has done more damage than good.

As the children in our town age, their sports are shifting from recreational to competitive play. More is expected: time, skill and understanding of the game. Our son has been fortunate to have kind and balanced coaches who’ve helped him to improve over the years. Nonetheless, he’s had a tough time keeping up with the pack.

Bubbe is the child who steered clear of rebounds because he didn’t want to get or hurt others, became overwhelmed by the pace of play and felt slighted when teammates didn’t pass the ball. He’s the boy who struggled to stay baseball ready for lengths of time and who, despite finding a glimmer of glory when the coach gave him the chance to pitch, felt defeated when he wasn’t put on the mound more than a few innings. Game after tournament after season our son was the one who came home repeating, “I’m not good enough.”

What’s a parent to do? Sign him up for between season clinics? Tell him to suck it up, practice and pay attention? Make him play?

Mac and I confess we tried a tough love approach. But our son’s tween ego is fragile; the current cracks are deep and require more than a little filler. In an effort to support him, we turned to the material we know from experience can restore structural integrity from the inside out: CrossFit.

Our CrossFit box is not a new environment. Bubbe’s taken plenty of kids’ classes. CrossFit Teens however, is a different animal. The sessions are structured like adult classes. The coach works these young people hard.

Three weeks in, the CrossFit compound is already starting to stick.

Week 1

Bubbe knows what Olympic weightlifting looks like but never touched a barbell; until his first class when the power clean was the movement of the day. Picking up a weighted bar from the floor, flipping it onto one’s shoulder blades and returning it down in a fluid motion requires focus, coordination and guts.

When I came for pick up, I found Bubbe with crimson cheeks and in the zone, cycling through a series of power cleans, burpees and push-ups. At the buzzer, I heard the teacher say to him, “You’re very coachable. Great job.”

On our way out I asked, “What was the best part?”

With his breath caught, the post WOD endorphin inspired chatter commenced. “The barbell. I liked learning the power clean. How much can you lift? What about Dad? What about the coach with all the tattoos?”

That afternoon, Bubbe wasn’t worried about getting hurt, willingly went out of his comfort zone, followed complex directions and after only 45 minutes, felt empowered, strong and connected to a community.

Week 2  

The air was moist and still; the gym hotter inside then out. Bubbe and I read the white board where the coach had outlined the day’s program: medicine ball clean, burpee box jump, slam ball, farmers’ walk and plank holds. I kissed his forehead and left, excited for him and thrilled it wasn’t me.

This time around, Bubbe was in a full blown brow to toe sweat when I showed up. His clothes were drenched, skin caked in chalk and rubber.

“It was really hard, Mom,” he threw his glasses my way and grabbed a water bottle. “So hard I wanted to cry.”

“Did you?” I asked.

“A little.”

“Did you stop?”

He looked up from his drink. “No, I kept going.”

A boy with a sensitive soul who can harness mental strength is one who holds a big heart.

Week 3

I heard Justin Timberlake blaring on the radio before I could see Bubbe. When I made my way to the workout space, he was on the rowing machine pulling like a mad man.

After class, his coach approached me. “I told him to row 350 meters in 2 minutes. This kid went and rowed 400 meters,” he boasted.

Bubbe beamed.

“When Coach said row 350, did you try to beat it on purpose?” I later asked.

“Yeah, Mom. I always try to get to a number and then do more.”

Sometimes, digging deep, beating personal goals and competing against yourself is just as rewarding as getting the rebound or throwing a strike.

Right now, the team sport route isn’t working for our son. Mac and I are grateful CrossFit Teens is there to help mold Bubbe’s character and fuel his confidence.

In time, we hope he‘ll apply the work at the box to the tennis court, classroom, friendships and maybe even the ball field. But more than anything, we hope Bubbe comes to realize he is without a doubt, more than good enough.

My ABCs of CrossFit

Photo cred: Lynda Shenkman Curtis

Photo credit: Lynda Shenkman Curtis

School’s out but this teacher is still thinking about her ABCs; of CrossFit.

Yes, I’m one of those folk who sit in the dentist’s chair visualizing toes to bar to distract me from the grind of the drill, rehash snatch progressions while stuck at a red light, and strategize the following day’s work out when I really should be writing.

Here’s my take on an experience that leaves me plotzed in a puddle of sweat on the floor of a place I consider my 60 minute respite and second home; not from the perspective of Trainer or a Games Athlete, but as a forty something, part-time working wife, writer, teacher and mother of two trying to stay strong, sane, fight mid-life sag, and eat food deemed unhealthy with but a fraction of guilt.

My ABCs of CrossFit

Attitude. Leave it at the door

Builds a badunkadonk booty

Community is key. Cliquey is sticky

Diet, much to my dismay does wonders

Each movement can be modified

Form. Learn proper technique

Give progress time

Hello. Say it. Especially to someone new

Intimidating-yes. Impossible-no

Jokes and jargon are best kept dirty

Keep consistently coming

Lifetime personal records can erase a lifetime of insecurity

Mental toughness changes the game

No rep yourself

Oly shoes and fitted jump ropes make a difference

Potty breaks, strategically timed do too

Quality coaches warm up, watch carefully and address woes

Rest. Roll out. Retest

Strict before kip

Tatas in tanks sometimes fall out

Underestimate ability; undermine potential

Variety is the spice of life

Write down results

X-tra practice when possible

You are the machine

Zealots who bond at the box become family beyond fitness

Ready to give it a go? Already a Crossfitting, fire jumping, power lifting cobra posing, soul cycling, triathloning, marathoning, coccyx curling enthusiast?

Then what keeps you coming back for more?

FRESH SQUEEZED MOM SAID WHAT?…Dear CrossFit Newbie

Courtesy: CrossFit Immortal

Courtesy: CrossFit Immortal

Four years ago, after suffering through one of my first CrossFit classes, a golden goddess of a woman encouraged me to “Just keep coming.” I’m grateful she did.

Amy, who drank the same Kool-Aid over a year ago, shares with potential newbies what they can expect if they give it a chance.

Amy is a corporate wellness specialist by day, and a freelance nutrition advisor and writer by night. She is an avid CrossFitter and a mom to 3 active kids. She blogs at Fresh Squeezed Mom and obsessively collects healthy recipes on Pinterest.

Fresh Squeezed Mom

The other day at my gym, CrossFit Immortal, a woman was taking her first class. It was a grueling workout and I noticed her struggle to complete the exercises and to overcome her intimidation. Afterwards, a few of us told her that she’d done a great job, and we reassured her that it gets easier. But there was so much more I wanted to say, as someone who was in her shoes a little over a year ago:

Just keep coming back. You will be stronger, faster, and more flexible than you were before. I decided when I turned 40 that I needed to get in better shape. I had always been active, but never particularly strong or athletic. As a kid, I never earned that Presidential Fitness Award and rarely made it off the bench in sports. As an adult, I could run a few miles but I…

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