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I believe I can fly: Box Jumps at CrossFit basics course

March 14, 2013

First I posted about being nervous when heading to an intro CrossFit lesson & it being like the first day of school, then I talked about how I’m not a CrossFit convert but I could be. And I thought that would be the end of the story…for a while at least.

Then I noticed my local Reebok Crossfit box was offering a full day’s course of CrossFit basics on a Saturday. I signed up. My reasoning is so wherever I go in the world, I should be able to walk into any box and try that day’s lesson. Ideally. I know each box has its own requirements, but me having completed this course raises those chances. I think I’ll even be able to join my colleagues at our all-company meetup when they go to a box (I couldn’t go last year).

Stay behind the yellow line. #metro #milan #italy Headed to #Crossfit all-day. I will survive! March 02, 2013 at 0931AM

The course was really good, and a good next step to understanding CrossFit. This box has a rule that if anyone’s late, the entire class does burpees (I hate burpees). Spoiler alert: Italians are not the most punctual people. So that’s how class started out.

The class was broken up into two macro areas – squats and lifts – and further broken down into the 9 fundamental movements in CrossFit:

  • the squat
  • front squat
  • overhead squat
  • shoulder press
  • push press
  • push jerk
  • deadlift
  • sumo deadlift high pull
  • medicine ball clean

I need to work more on my squats and breaking the horizontal.

At the very end of the course, we broke into 3 teams and did a pretty cool WOD – 1 minute at each station, and station 6 was 1 minute rest. 3 Rounds, AMRAP (as many reps as possible).

  • Wall balls
  • Kettlebell sumo lifts
  • Box jumps
  • Push Press
  • Row machine
  • (rest)

It was great and really hard, but I loved the variety and the pace (and no burpeeeeeeees!). Marco and Stefano were the instructors again and they kept things interesting and provided good feedback.

#Crossfit Basics completed. Great course at @RCFBicocca in #Milan #italy March 02, 2013 at 0949PM

The only suggestion I have for them next time (they asked us to provide feedback, but I’ll just link here) is when we break into (two) groups, to have similar exercises & practices happening in each group. Otherwise, you naturally get distracted and also interested in what the other group’s doing, and wondering “are they learning more than I am?”

The box posted a bazillion pictures of the course and in every one, I don’t look like a princess. I look like someone working their ass off. So they’re not my favorite pics, but at least I know I was working hard.

This picture was one of the ones I liked – me jumping onto a box and caught in mid-air. Box jumps are super intimidating for me, but when I actually do one, I feel such satisfaction (vs. burpees or wall throws which I don’t really enjoy that much even after doing them) 🙂


It was a good time, and it made me even more interested in Olympic lifting and lifting some serious weight. As I was remarking to a colleague about CrossFit, I think it appeals to women who are interested in weight lifting because it’s actually pretty regimented. It changes often and always, but when you show up for the day, your workout is planned, and I think this takes a lot of the pressure off of the weight room for a lot of women. Just show up…and work your ass off.

After this, I still wish this box was close enough for me to consider doing it more often. Maybe that will change. We’ll see. For now I’ll plan to see how I can visit other boxes on my many trips coming up.

Then I placated myself by signing up to cross something else off my Health Bucket List. I’ll let you know what that is as it gets closer 🙂 I added the CrossFit Open for next year as something to accomplish, too!

3 Comments leave one →
  1. March 18, 2013 6:20 pm

    Keep up the good work Sara. I belong to StudioFIT in Chandler, AZ which is a cross fit workout. I love that every day it’s a different WOD which keeps my intereest. The instructors are great modivators and let you know when you should be challenging yourself with a heavier weight or correcting an exercise you’re not doing quite right. It definately is pricier than the regular standard gyms but they didn’t keep my interest. I go 4-5 times a week and I love it.!!

  2. April 2, 2013 1:01 pm

    Keep it up! Writing included! Really great blog and I’ve nominated you for a Liebster award 🙂

  3. April 8, 2013 8:31 pm

    Hi! I have nominated your blog at Very Inspiring Blogger award

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