My First Crossfit Workout

Author- J. Taylor

As I said in a previous blog, I am beginning an 8-week Crossfit exercise/Paleo diet regime called The Genesis Experience.  Doing just one or the other would be intimidating enough, but doing both at the same time?  Oy!  Are all my mental faculties intact????

After the orientation meeting I attended, my knees were weak, and I was truly intimidated.  I’m usually a fairly self-assured, determined person, when I set my mind to something; but, I confess, I have my doubts about this.  In fact, I’m so intimidated that I have the urge to run, screaming, in the opposite direction.

But, I know that doing that will not produce the weight loss I’m looking for.  If I stay in my normal pattern, I will remain on the nasty plateau I’ve been camped out on.

We began the first Crossfit workout by learning how to squat properly.  I never knew it was such a complicated task.  I thought you just squatted down and then came back up – boom, you’re done.  But, as I learned, there are a few things to remember with each squat:

  • Feet at shoulder width apart, with toes turned slightly out
  • Bend down, with your back very straight, and your bottom pushed out
  • Place your weight on your heels

After a few minutes of squatting, we began our Workout of the Day (which is referred to as “WOD”):

  • 7 Wall-balls
  • 7 Burpees
  • For 7 minutes

It sounds a little weird (burpee???), but it’s only seven minutes.  How hard can it be?  Wellllll, my friends, let me tell you – that one little word “burpee” contains several actions just to complete that one task.


  • Squat down
  • Place your hands on the ground
  • Kick your feet back, placing your body in a plank position
  • Do one push-up
  • Spring your feet back up into a squatting position
  • Jump straight up with hands over head

That’s one burpee.


Next we go to Wall-balls.  In this exercise, you use a weighted ball that has padding all around it (I’m sure it has a proper name, but I just call it a padded medicine ball.  Mine was six pounds).  Stand facing a wall about two or three feet away from it.


  • Throw ball up high against the wall
  • Catch the ball
  • Do one squat

That’s one Wall-ball.


Okay, so the WOD is 7 Wall-balls, 7 Burpees for 7 minutes.  I started out well, but a couple of minutes into the workout, that seven minutes seemed like seven hours.  I kept pushing myself to keep moving, even if my pace slowed down.  Push, push, push.

Five minutes into the workout, and I was sure the gates of Hell were yawning before me.  Could I continue?  I was so fatigued that I had difficulty getting my body to do what my mind was telling it to.  Thankfully, the coach kept barking out the order to keep moving, keep moving.

Six minutes, thirty seconds.  I’m almost there.  Victory is within my grasp.  Push, push, push.

SEVEN MINUTES!!!!  The angels sang out the Hallelujah Chorus, the clouds parted….oh that part was just in my mind.

In reality, I practically fell flat on my face gasping for breath and grabbing my water.  But you know what?  I did it!  To some, that WOD would be less than a warm up.  But to me, it was monumental…and I did it.  SWEAT VICTORY!!!!!

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