Confession: I think I’m about to join a Crossfit gym. I’ve dropped in on a few functional fitness classes at Bad Ass Academy in my neighborhood, but my only true Crossfit experiences have been through OutWOD. Right now, my workout routine is the Charlie Mike program on Bodybuilding.com, which is a great mix of compound lifts and metabolic conditioning circuits, but I’m about to make my big move to Jersey City and I think I’m ready to take my workouts up a notch.
What is Crossfit?
According to the Crossfit website:
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.
Basically, it is a recipe for getting into amazing shape, and the kind of work involved is exactly the kind of work that is going to put me in a position to rock the Spartan Race.
What is OutWOD?
OUTWOD is the largest international initiative for bringing together LGBT+ athletes and their allies to raise funds for local charitable organizations and sweat together in a safe, inclusive group fitness environment.
Our mission is to promote active and fit lifestyles of our LGBT+ community and allies.
Our pride is in the diversity we represent within the sport of fitness and openly invite anyone to join our welcoming community.
Basically, OutWOD combines my love of workouts that make me feel like I just need to nap before I even leave the gym and supporting valuable charities. GLSEN, the Anti-Violence Project, The Ali Forney Center, Human Rights Campaign, and SAGE are just a few of the important charities partnered with OutWOD.
This year, they are also running Open+ — a scoreboard for the Crossfit Open that allows competitors to compete by their gender identity instead of their sex assigned at birth. They are also raising money for LGBT gym owners, and six gender confirmation surgeries for trans athletes.
What is an OutWOD workout like?
Basically an epic buddy workout during Pride.
The first event I went to, I had gone alone and felt like an absolute awkward turtle the entire time. So when the January 28th NYC even rolled around, I had some friends in tow. I figured we would all stick together and avoid the sense of breaking up some other group to be an extra wheel.
I was wrong!
Everyone got a letter – A or B – and made two lines based on height. The person across from you was your workout buddy and all of us got paired with someone new. My workout partner for the day was Maggie.
After a team warm-up that involved a bunch of jumping jacks and lunges, we split off into groups for a four part workout.
Circuit 1 – As Many Rounds As Possible (AMRAP)
Dumbbell Bench Press (10)
Tricep Dips (10)
Partner A completes the bench press, B completes the sit ups, A does the dips, B does the bench press, so on and so on.
1000 m row
The work was split up between partners, so we settled on a 250-250-250-250 split and each did 10 burpees.
Circuit 3 – Kettlebells! AMRAP
12 Goblet Squats
12 Kettlebell Swings
12 Sumo-squat, high pulls
One partner would complete the circuit, and then the next would go.
50 Pull-ups or Ring Rows
40 Pull-ups or Ring Rows
Maggie and I would pretty much just go to failure and the other one would jump in and go to failure until we hit our total number.
At the end of the 40 minute workout (I did not run my apple watch during the introductions, instructions, or warm up) I had burned a solid 250 calories, which is pretty great considering the rest periods we had between circuits and while our partners were working.
About an hour after the workout concluded, the group had a reservation for brunch. Sweaty and exhausted as we were, my little group peeled off to hole up in Panera. I think we stayed longer than intended out of fear that we wouldn’t be able to stand up if we tried!
All in all, it was an incredible work out in an incredible environment. Plus, the emotional satisfaction of knowing your money spent was going to help improve other people’s lives.
I’m planning to hit up the April 7th OutWOD in Fairfield County, CT in a few weeks!
“This looks fun, but super intense! I’m a total beginner.”
OutWOD is a supportive environment whose instructors are absolutely keeping an eye out for the newbies. One member of our party hails from Planet Fitness, so this was a completely new world for her. When she was struggling with the Kettlebell Swings, one of the organizers came over to help correct her form.
I got a few corrections too, primarily on my sumo squat stance. Let me tell you, I felt sore in muscles I did not even know I had.
(psst, that’s actually one of my favorite feelings because I’m apparently a crazy person.)
So, even if you’ve never set foot in a crossfit facility before, you don’t have to get worried about being lost in the crowd.
“I want to try but I don’t live in the Northeast.”
No worries. OutWOD has events all over the country – Richmond, Salt Lake City, San Francisco, Dallas, Maui, Nashville, Chicago and more. Not from the USA? There have been events in Toronto and Rio de Janiero, and they are only branching out more.
“Are they paying you to say this?”
While I do work with a few affiliate programs, I’m just a fan of OutWOD’s passion and purpose. Someday I hope to be an ambassador for them. Until then, I’m just going to put out the good word and keep trying to be a badass with a good ass.
Trail to Trifecta Schedule Updates
Beast: Not yet booked. Considering either Quebec or Colorado in August.
Help me get to the Beast!
How can you support my Trail to Trifecta?
- Donate! I have a ko-fi account, and will be putting those funds towards the trifecta and this website.
- Sign up for your own Spartan Race!
- Shop the Spartan Store!
- Shop at Reebok!
- Follow Superpowers Sold Separately on Instagram, Facebook, and Pinterest!
- Buy some Lenny & Larry’s Protein Cookies (my favorites are the 2 oz chocolate chip. I feel like a girl scout.) You can use the code BA100084 for 20% off your first order!
- Get your own “Make Your Own Superpowers” shirt!
Have you tried out Crossfit? Are you a Spartan in the making? Let me know in the comments! AROO!
And make sure to join the mailing list you you never miss out on a step of the journey.