What is CrossFit Insurrecto? – My first trial experience
A friend of mine has been working out at the CrossFit Insurrecto branch in Quezon City for a couple of months now. He’s asked me several times to give it a try and for one reason or another, I was never able to. Well today I finally did and my legs are aching right now.
The drills they have are really heavy on the legs and I was mostly doing just body weight workouts too. My trial made me realize that my legs and stamina suck and that I really need to focus on developing those two this month. I still have a month to go at Fitness First so that should be enough time for me to work on my weak points so that I can better cope with the new drills I’ll be doing at CrossFit Insurrecto.
But not everyone has heard about CrossFit so let me just talk about what it is first before I get into what happened at my trial.
What is CrossFit?
Here’s a short video I found on youtube about it. Pretty much shows you what type of exercises they do.
CrossFit is a program that is really popular in the United States but it’s been ported here to the Philippines by CrossFit Insurrecto and CrossFit Manila. Essentially members do interval training type workouts and the daily routines change (they call it WOD or work out of the day). You’re usually given a certain set of workouts and you’ll be asked to do as many rounds as possible within a given time frame.
The goal of the program is to develop functional strength and one that is general (whole body instead of specific parts). It requires good execution, which means that form has to be perfect or close to it and maximum range of motion has to be executed when doing the drills to squeeze out the most benefit per exercise. To get a better idea about CrossFit, let me tell you what happened at my trial.
My CrossFit Insurrecto Trial
So I did my trial 10 am this morning (Saturday). I was told that most trials are conducted at 10 am and I believe 2 pm and 3:30 in the afternoon (for insurrecto at least) during the weekdays and Saturdays. It’s 10:30 AM on Sundays.
When I got there the place was empty except for one coach. We waited a bit and when it became clear that I was the only one who’d be doing the trial, we got to it.
The trial began with an explanation about CrossFit, what it is, what makes it different from other workouts, etc… To warm up, I was asked to do 100 jump ropes then once I finished that we did some fairly novel (to me at least) stretching exercises. The two that I’d never done before was the shoulder dislocation stretch and the wall glide one. And there was another one that required the use of a light bar which stretched both the arms and the shoulder but I can’t remember what it was called.
After the stretching he asked me to do some push ups and squats to check my form. Surprise surprise, I was doing both wrong by their standards lol.
First with the pushups, I did mostly wide ones to hits my pecs more. But at CrossFit you’re supposed to do cliped ones because that’s more natural (range of motion for arms) and it allows you to go all the way down without any problems. You’re supposed to hit the floor when you go down to maximize the pushup (both chest and legs have to touch the ground).
With my squats I was told that I wasn’t going low enough. I normally made sure that my legs only went as low as parallel to the floor. I was supposed to go lower and my body wasn’t as straight as it should be it seems. I was able to quickly adapt to the needed changes though so not much problems there.
Once I had the proper form for the pushup and squats down I was told we’d be doing an 8 minute AMRAP (as many reps as possible) for:
- 8 pushups
- 8 squats
- 8 box jumps (you jump on top of a box about 2 – 3 feet high)
- 8 sit ups
1 round = all of the above
So all I had to do today for my trial was complete as many rounds as possible in 8 minutes. Brilliant, I can do this lol.
First two rounds I was doing ok, but on the third round I started feeling a numbing sensation on my thighs. They were lagging behind when I did my jumps and I even fell once. I don’t really do that much leg training so this workout made it immediately obvious that I needed to work on my legs. My breath also started to give in so I was slowing down.
At the end of 8 minutes I was only able to do 3 and 1/2 rounds. Pathetic really.
The coach told me that at least now I know what I need to work on. My friend also told me that even before I join the regular classes of CrossFit, I would need to do a months worth of foundation classes. These will teach me the basics about form and proper execution. It’ll also allow me to discover and work on my weak points (legs and stamina).
So all in all, this trial day was really productive. I learned my form was wrong, that I really have been lax in my training, and that I enjoyed the intensity that CrossFit offers.
Oh and just so you get a better idea about the intensity (and what I did was just something that’s supposedly really basic too), I’ve tried a lot workouts, but this was the first time that I got that tired in 8 minutes. I was seeing white spots and actually felt like throwing up a little. This has never happened to me before at the gym or even while boxing or training Muay Thai. The intensity with these types of exercises is definitely different because of the time factor. With all the other stuff I’ve done, I could always rest for at least a couple of seconds to a minute whenever I approached my physical limits. But with Crossfit, every second counts so you try to go as hard and as fast as you can the whole time. And then of course there was the coach and my friend shouting at me lol.
I’ll definitely be starting here next month. I’ll just get this semester over and done with and as soon as semesteral break starts (two weeks from now), I’m starting my foundation classes.
CrossFit Insurrecto and CrossFit Manila
There are actually two main “boxes” (what they call gyms, CrossFit people apparently have their own lingo going on) in the Philippines. One is the one I went to, Insurrecto, and the other is CrossFit Manila. They’ve got different trainers though the ones from Insurrecto were originally from Manila I hear. They sort of broke off and created their own box, thus the name.
Anyway, you can check out the address of their branches to find out which ones you’re closest to.
CrossFit Insurrecto is along Scout Torillo Street in Timog, Quezon City. See the Map below to know where it is exactly. It’s at the Fourth Floor of a building.
CrossFit Manila on the other hand has a two branches, one at Fort and the other in Libis.
So that’s about it for this post. If you’ve never tried CrossFit then you might want to check them out. You can schedule a free trial with them by contacting them through their websites. Just click the links below to head on over to their sites:
If you’ve got any comments, leave them below. I’d love to hear what you think about CrossFit.
Update Feb 2013: Just did a trial for the Medicard Metafit Bootcamp and their workouts are very similar to Crossfit. They also do intense interval training so you might want to check them out as well if you’re interested in this type of workout.
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