dangers - of CrossFit than me. My intention is to speak to why I am adding it to my training program and how I will try and work to fit it in. I will also share some things I have learned, even if in only my first three sessions, and things I think others will benefit from.
Why with finding it so hard to get in enough training for riding and running would I add more to my plan? I had to ask myself that question and this with my running and riding being less this past year and still tired would I add more. To be up front my back going out the day before the run portion of the Gravel Worlds 1/2 Double set me down this road. By the way I was able to do the 1/2 Double (2nd in 50+ for 25K and 7th Men’s Overall, no age group but would have own a 50+ if there was one, for the Double. Not even sure how I did it but by the grace of God I was able to do so. But still needed to address the back issue with is not new.
What this issue with my back did was push me to to deal with the imbalances running and riding tend to create. For me, in looking at a number of options CrossFit seemed the best option - but tailored to me and more on that in a bit. It also helped that near where I live we have a great CrossFit location (CrossFit Green River - FB Page ) that I knew a couple people at. Being local and in talking to my friend Scott Hess (Owner of The Spoke Easy Bike Shop in C’ville - FB Page ) this seemed a good place to start.
I had also thought about just joining to a gym and that could work and I could even do this at home and be less expensive, to some extent but would need some equipment, and as I live 25 miles or so from town for sure more convenient. The issue with this is for me I need some accountability to get it done when it comes to lifting and other strength work as easy for me to just go for a run or ride. Also, the issue with anything that includes some sort of lifting is technique driven if done correctly and while this can also be a problem with CrossFit it for sure is a greater issue if done at home with me and YouTube. I knew that one of the plusses with a local CrossFit gym was there would be someone there to help with the technique which is key as in any lifting most injuries not only come from too much too soon but also doing “it” incorrectly.
In my first three visits it became clear that while I may be more fit endurance wise than many when it comes to moves and activities outside my wheelhouse I am far from where I need to be. One thing as we age, I am 66, that becomes more important is working to maintain muscle mass and with as much riding and running as I do I may maintain the specific muscles to those activities but I am far too weak in all the other muscle groups and that is not good for aging well. Man was I sore about 30 hours later after doing a lot of sit-ups on my first session - my bad for trying to do too many - and the second class ( only doing one a week for now) I aggravated my elbow with a particular lift that I had difficulty doing and trying to do more than I should. This was all on me as feel the issue but kept pushing on. Actually this revealed an issue I already had as I know when I get done with a long gravel ride, especially races, my right elbow hurts as just puts a lot stress on it. So there is another plus that long term will be dealt with.
I did find that once I started the CrossFit and looked up a few moves on YouTube, so as to get some further insight, I started getting lots of videos that spoke of the “Fall of CrossFit” with injuries being one of the main culprits. Honestly I can see this as a possible issue as there are indeed a lot of technical aspects to the routines and if done tired, which does happen, that can exacerbate issues. To me the issue more comes from a couple possible areas - first being the instructors lack of making sure things are done correctly - so far I can say that Tim Shepherd who is the instructor for my classes has been great. He has worked with me on the moves and some weaknesses he sees and has mentioned about scaling the workouts.
This leads to the other issue I see that is largely on the one doing the activity, even though the location one attends may have some bearing on this as well. With CrossFit many of the workouts are set up and timed so you can work to see if you do better so you need to know yourself and cut the weight if needed and go slower if that is best. For sure early on I say use less weight - put the ego to the side when the person next you is lifting more and you think you should be there, as well, or even ahead of them - and go slower and focus on form and doing the moves correctly rather than speedily. The issue with getting close to failure when you try and go fast is that, and this is especially true if you are new to this, your form will start to degrade and while you may push that weight or jump up that box as the workout calls for you will likely not being doing is you should and injuries can follow.
Yea, the class leader can catch this - Tim has told me a few times to use lower weight as I was not doing the move correctly - but we all need to take responsibility for knowing our bodies and what is right for us. If the move seems hard use less weight, do it slower and ask questions - that is what the instructor is there for. If they don’t have time to help it might be good to look for someplace else. This is not even bashing the location as I am sure there are places more set up for experienced CrossFitters so little real guidance is needed but for many who need guidance so as to be successful you need to attend a different place. By the way you do need to know how to define success for you as for me it is simply to get stronger and balance out my imbalances so I can run and ride better.
Another thought, and this is how I will use this, make sure you are careful how this all fits your regular schedule. If you do CrossFit often you will find the the workouts while relatively short are often hard - reason it is called High Intensity Interval Training (HIIT) - so you have to weigh that with your other work. From my end I am going to work to not do so much HIIT, will do it some weeks and adjust my other workouts for it, but just seek to get stronger as I will get a good deal of my cardio from riding and running as that is where I need it. I know some have worked to use the HIIT to get there cardio and that works for them but for me as I race - both running and riding - I like the cardio aspect to be more specific to those events.
Again, find the right gym - in my area that is CrossFit Green River - that works for you and if you are not experienced at this then make sure it is one that will help you do it right. Also, know your body and while you may be completive as I am keep in mind unless you are looking to win some CrossFit competition the only one you need to compete against is yourself. Hey, I would say even if CrossFit is going to be your sport it is still better and safer to focus on yourself and not compete against the guy or gal next to you. Another thing to do is work to be part of the community you are in where you are at as to me that is another of the great benefits of doing this at a place rather on my own in some gym or at home.
Is CrossFit for you - I think it can be but you need to know why you want to do it, how it fits your needs and then how you will work it in. More to follow as I work through this as next for me is to figure out a schedule. Funny as I looked this up and found a few people that work this out with running and CrossFit but when you also add in riding it gets a little more difficult. Probably closer to Triathlon training so may look at how to adapt training from that end other than mine. More to come.
