Thats how long my workout lasted on Saturday. Thats right, 8 minutes. It was my first in the Crossfit 9 program, and it took about everything I had to finish the routine.
I had rotator cuff surgery on my right shoulder in March, and just recently passed my six-month rehab mark and was cleared for full activity which is not to say that my shoulders a hundred percent. Ive been back playing basketball for about six weeks, but wanted to add a new component to my exercise regimen, wanted to move away from the standard isolation-style lifting Ive done for years: bench presses, curls, etc.
Crossfit is a program geared toward overall strength building that comes through multiple-movement exercises. It uses short, high-intensity workouts that build strength, endurance and balance all at once.
My instructor is Steve Ashton, owner of Anytime Fitness at 900 Central Ave. in St. Pete. A former Green Beret, hes easily the fittest 47-year-old I know. I walked into his exercise room/torture chamber at 10 a.m. with a combination of excitement and fear.
I knew Crossfit was not for the faint of heart. Im a competitive geezer, but wasnt sure if I was quite up to this sort of thing. Id tuned up for my first workout by doing a kettlebell class with Steve, which entails swinging and lugging these large cast iron balls with handles on them. My legs and shoulders were already sore.
Steve outlined my workout, a baseline for Crossfit. It included just two exercises:
Thrusters: You prop a weighted barbell below your chin, drop into a squat, then push upward and thrust the bar over your head. Its basically two exercises in one a squat and an overhead press. Taking a conservative approach, Steve set me up with 65 pounds.