A whole lot of lulu going on.
BB Weighted Step-up 5-5-5/leg
4 x 1K Row (rest 5 min)
10 burpee penalty for every row more than 10 second deviation from fastest.
Post – 40 Ring Rows
My CrossFit Story
-Alison Jones
I always find it interesting to hear other member’s CrossFit stories. That is, how people got involved with CrossFit; how it has changed their lives; and the evolution of where they began to where they are today.
Here is my story. Growing up, I dabbled with many different sports and ended up finding my passion in swimming. I was a competitive swimmer for about 8 years and eventually quit when I decided I wanted a social life. After quitting swimming I would occasionally “workout” at a globo gym genreally using the elliptical for about 45 minutes and sometimes “strength training” with some 5 pound dumbbells. As many of you can relate, this bored me to death. This is when I decided that I needed some motivation. Enter into the picture: Rudy.
I was what some people call “skinny fat”. I looked healthy but had absolutely NO muscle. I could not squat to parallel. I could barely lift 20# above my head. And I could definitely not run a mile without stopping multiple times. To top it off, doing like 20 squats would make me so sore that I couldn’t work out for days at a time.
After a few sessions of squats, 5 pound weighted step-ups (on like a 12” inch box), and other movements for someone muscle challenged like myself, I joined Rudy’s boot camp. This was held outside 2x per week and incorporated body weight CrossFit-like workouts. I slowly began to gain metabolic conditioning. Around the same time that I “graduated” from bootcamp, Rudy was opening up CrossFit Chicago formerly known as Chicago Iron Sports. I asked him about it and he said it was “some hard core crazy type of workout stuff”. Well, of course, being the adventurous person I am, I decided to try it out.
A lot of people think I have a gymnastics background. I definitely do not. When I first started CrossFit I was doing jumping pull-ups, squats with a med ball (since I couldn’t squat to parallel), using the 20# bar for all Oly lifts (which I butchered in the technique department), and running a mile in around 12 minutes. I had no idea what a snatch, clean and jerk, thruster, or kipping pullup was, and I definitely had never lifted anything over 20# in my entire life.
CrossFit has changed my life. Period. As I reflect back upon my CrossFit journey I have so many amazing memories: my first kipping pullup, meeting so many amazing and inpiring people, the CrossFit Games in Aromas, CA, ice baths, falling off the pull-up bar, going from being a Vegan to a meat eater, CFC Socials, deadlifting 280#, the Oz Park WOD, the infamous Francy workout, competing at Sectionals, competing at Regionals, my first muscle-up, learning to take failures and turn them in successes, and meeting Randy at the CFC bowling social. That’s right, for those of you that don’t know, Randy and I met through CrossFit. That being said, I am in the best shape of my life. I am now physically and mentally stronger than ever. So that’s my story. The next time you’re at CrossFit. Ask someone their story. The great thing about CrossFit is the community. I like to tell people, it’s not just a place to workout, it’s a place to meet great friends (and perhaps your future husband :-) ).
What’s your story?
Wow, considering how we met only about a month ago I had no idea when or at what level you started Crossfit. Like you said, I kind of just assumed you had always been really athletic and in gymnastics. It’s super impressive that you’ve gone from 12-minute miles and MedBall squats to competing at Sectionals and Regionals and doing muscle-ups. It’s extremely motivating to see how far someone can go. Great story.
Alison, thank you so much for sharing. I think a lot of us watch you in a WOD (come to the west loop more often!) and desire to do the things that you can do, and to be that fit and strong. We (I) forget that everyone starts somewhere. It’s nice to know that someday I can get there. We don’t all start off mastering everything but we can see improvement after hard work and passion .
Alison, great story–I remember reading this on your blog last week. I remember watching the video of everyone doing the Oz Park workout before I even joined, and It was one of the things that got me motivated to sign up.
Hello everyone,
First time able to post. Had a wonderful time in Costa Rica, worked out everyday, even some wods were put into the mix. Unfortunately my dad broke his hip in Florda and had surgery yesterday. We are on our way to see him and i am sure he will be just fine. Will be back next week or possibly this weekend depending on his condition.
Miss everyone,, not the weather !!.
Hope everyone had a nice holiday.
I remember hearing some of Alison’s story shortly after I joined the box almost two years ago, but I am still amazed and inspired. Thanks, Alison.
Barbell step-ups 5-5-5: 33-45-55. A little disappointed that these felt kind of shaky. I’ve done 80# for 3 sometime in the past couple of months.
4 x 1k w/ 5 min. rest
4:39.5, 4:37.2, 4:40.0, 4:40.6
No burpees, but really had to pull in the last two rounds to stay within the 10-second period. Don’t know if I would have made it in the last round without Randy yelling in my ear.
BB Weighted Step-up 5-5-5/leg
75 – 95 – 115
4 x 1K Row (rest 5 min)
4.14.5 (conservative or according to Randy, sandbagged it)
4.12.5 (wondering how everyone is doing better than me)
4.05.8 (watched Mike row and learned a couple things)
4.00.5 (oh, so that’s how you use your arms)
20 burpees.
Great article Alison. I’ve been a crossfitter for about 5 months now and it’s been great. Went from having flabs to abs, something that wouldn’t have happened floundering around at the globo gym I was going to. The support group is great and having a multitude of exercises and dimensions make Crossfit a superior exercise program.
Mon:
Met: 28:28. This workout was a train wreck. Didn’t get enough rest and didn’t scale appropriately. Subbed 30 DU’s for each round and that was still to much, and should’ve picked the 14lb med since arms were tired from previous WOD.
Tue:
Met: 7:37 75#. Could’ve gone heavier. Need to work on OS.
Wed:
1 4:16
2 4:07
3 3:55
4 3:48
I think I took it a little too easy on that first.
We’re approaching my favorite month of the year so I’m going back to my old nickname from Mike H. for a while.
Nice article Alison. It’s fun to hear how folks got their start.
BB Step-up – 75-95-115 (My leg and hips weren’t getting fully extended on the last set)
Metcon
R1 3:50.2
R2 3:42.6
R3 3:36.6
R4 3:37.4
20 Burpees
Great story Alison!
“I’m trying to do this,” ah the Oz Park wod, how hilarious. Love the throwback vids
Allison, my favorite part is now you out-squat princess.
Good stuff Alison. I’ve heard the story multiple times, but it’s still hard to imagine you at that point where you started.
Great crew from the Oz Park WOD too.
Such a great story, Alison. Thanks for sharing. It’s really inspiring to be reminded that everyone has to start somewhere.
Shut up Glenn…
Alison, I completely forgot that you use to do banded pull ups. Crazy considering how many muscle ups you did at Regionals.
About to do my lunch-time accessory work. Decided to turn it into a type of WOD:
7rds not for time of:
7 Strict KTEs (does not count if you lose control of the descent)
7 Calf/Anterior Tib raises
7 Back Extensions
7 Chest Flys (Flyes? I don’t know)
7 Rear Delt Flys
7 Reverse Curls
7 Tricep Extensions
Then going to attempt 4 x 1 mile runs on the treadmill in place of the 1k rows today
Plan on giving today’s Sealfit 30 min amrap a try today if anyone is game to join me although it might be outside of class time sometime b/w 230-4pm
30 min amrap
1 rope ascent
5 hspu
10 kb swings 2 pood
I might do ring pushups instead since we just did a bunch of hspu monday and to give my wrist a break but it’ll be good to go long again and break a good sweat
Alex,
What, you don’t want to do Frogman’s Christmas wod from Saturday?? I’m gonna hit that later…
I’m looking forward to tomorrow’s acitve rest day for sure!
quick question. The 5 minute rest, is that to be split up between the 4 rounds of rowing or is that the amount of time you rest between the BB weight step ups and rowing. A little confused. Some clarification would be greatly appreciated.
Thanks. Looks like a great workout.
Jenny the 5 min rest only pertains to the time b/w 1k rows. So row 1k, rest 5 mins, row 1k, rest 5 mins, row 1k, rest 5 mins, row 1k done!
Adam I’ll pass on teh Frogman’s X-Mas wod haha. 500 situps might hurt my neck more than my abs
Barbell stepups 5-5-5: 33#-53#-73#
4x 1000m Row:
1) 4:17
2) 4:12
3) 4:15
4) 4:13
Started pulling around a 2:00 pace, then between 250-800m kept my pace @ 2:10 and finished the last 200m around 2:05ish.
Next time I’ll try to keep the 250-800m @ 2:05 pace and then finish at 2:00.
Hang Squat Clean: 115(3)-115(3)-170(3)- 3×3 @ 200
Rack Jerk: Same as above
4x1K row: 3:36.9-3:35.0-3:34.8-3:34.5
I need to rework my Oly work. The volume is just a bit high and I had to cut some out because of the work yesterday. I think I’m going to go to one oly lift and supplemental lift per day with a higher intensity, but lower total volume.
Alison, that is one he’ll of a write. Skinny fat?…I still can’t believe it because you’re awesome!
Alex, Frogman’s Christmas was one long toturous mental battle. Pullups were 15-10-10-5-5-3-2 and 3-2 continued, pushups were 25-25-10-10 continued, situps 50-50-25-25-10-10 continued….then a 3mile treadmill run at 9mph. I think this whole thing took me about an hour and a half. This was probably worse than Murph or Angie….back to back even!
I dread the feeling in my neck tomorrow.
12miles of running in 3 days is mammoth for me…
BB step-ups
75-95-115-125-145-155
Did the endurance WOD:
5 rounds
1k airdyne
200 single unders
21:46
bb step-ups
5-5-5
33#-40#-50#
4 x 1K row
4:35
4:42
4:41
4:40
post wod
40 ring rows
Skipped the strength and went straight to the row on Thursday:
1000m X 4:
1. 3:48
2. 3:51
3. 3:51
4. 3:52
Let up a little too early on the last row. Happy to keep pretty consistent and avoid burpee penalties :)
3 sets of BB stepups @ #135, just took it easy today.
4x1K row
3:51-3:51-3:50-3:48
Slow and consistent, just the way I like it. There needs to be a Level I Rowing Cert for Short People, I’d pay top dollar.
BB Step-ups
95-115-135
4x1K Row
3:42 – 3:42 – 3:44 – 3:43
Post
40 Ring Rows