What to expect for your first ever WOD at CrossFit Bako.

If you’ve never done CrossFit before or if you’re wondering what to expect on your first visit to an affiliate, I will help shed a little light.

A couple of weeks ago I visited CrossFit Bako to do an interview with the owners and to experience my first ever affiliate WOD.

I have been doing CrossFit for a while now, but it is usually a solo venture. I’m not in fantastic shape, but I’m not a couch potato either. I went into my first ever affiliate WOD with one half feeling confident and the other half feeling scared.

If you’ve read any of my earlier posts (and you really should because I’m a fantastic writer) you will know that I hate running. During the drive to Bakersfield Gary and I had a conversation about what the WOD might consist of. I wasn’t feeling that great and was coming off a cold or something and wasn’t a hundred percent. I told Gary that I could handle any WOD as long as I didn’t have to run.

As with anything, we tend to do what were comfortable with, so being a creature of comfort, I sometimes take the easy way out. That means I choose anything but running if given half the chance.

Immediately following my interview, Steve, one of the owners of CrossFit Bako asked me what kind of a WOD I’d like to do. He said that they were running a rowing clinic and I could join if I’d like, or I could follow a WOD they were doing inside. Nope, how about you put me through a WOD you’d give someone right off the street, I said. Sure Steve said with a smile.

Damn, that smile could only mean one thing – running!

The smile should have warned me that my first affiliate WOD would be anything but a walk in the park. I was informed that I’d be performing a WOD they call RICO. The WOD consists of 3 Rounds of a 400m run (21-15- 9 ) Box jumps and Dumbbell thrusters.

Before I began, Steve ran me through the basics, just as if I’d been right off the street. We stretched. He covered squat, box jump and dumbbell thruster techniques. Next he asked about what height of box I could handle. With confidence I said 24”, mistake number one. Next when he suggested 30lbs for dumbbells I smugly answered sure! When we went on a “warm up jog” around the block, I again acted confident in my abilities.

CrossFit is one of the most humbling activities you will ever do, period!

Let me say this up front, if you have never done CrossFit, heck even if you do CrossFit, one thing is certain, it is a very humbling experience EVERY TIME. When you get good at one skill, another is thrust at you, or the exercises are stacked in such a manner as to render your body almost useless after a few minutes.

RICO started out fine, Steve started the timer and I took off like a gazelle (Actually like a water buffalo, but for my own ego I’ll stick with gazelle). I did the first 400m and figured this won’t be so bad. Then the box jumps started, jumping up on stuff after running isn’t so easy.

About half way through the jumps I looked longingly at the rowers, and could have kicked myself for not taking the easy way out. Next I was onto the dumbbell thrusters, by now my legs were shot, but I wasn’t going to cave. Around 15 or so I had to take a break, my legs were on fire and of course my breathing was becoming ragged.

During the workout Steve corrected any mistakes he saw, a huge plus to visiting an affiliate, but just another reminder that I ain’t all that.

Yay (deep sarcasm), Two more round to go!

I caught my breath and headed for round two, pretending like I had a little pep in my step for the onlookers I jogged out of the parking lot and around the corner, only slow to a walk well out of the eyeshot of anyone who might be watching (Ego).

I WAS DYING!

Somehow I regained my composure, finished that 400m, and made it through another round of box jumps and thrusters. Of course Steve offered several times to scale back the workout when he saw that I was sucking wind, but I was having none of it. (He later said that had I not been as far along as I was, he would have scaled me back without asking).

Round three obviously took longer than the rest and couldn’t be over quick enough in my opinion.

My first WOD at CrossFit Bako was complete and it ended with the following observations.

You’re never in as good of shape as you think you are.
CrossFit is humbling.
If you’re not getting a good workout doing WOD’s you’re doing something wrong.
Having a coach around who can correct mid workout mistakes is invaluable.
Steve knows his shit!

Where affiliates really shine over garage gyms is the one on one attention you get and the camaraderie you feel with such a close-knit group. The benefit over what CrossFitters call Globo gyms is that you get what you pay for. With Globo’s you get a lot of fancy gear, but none of the experience or expertise needed to really excel. Heck if you want any real info you either have to pick the brain of someone who looks fit or skim through countless magazines to find the correct info you need.

If you don’t believe me about Globo’s, take a close look around one to see what they produce. You might see a handful of people who actually look in shape, with hundreds more who think they are.

Now take a look at CrossFit Bako and you’ll see results all around you.

After joining members won’t all become super athletes and not all win competitions, but each will see tangible results and that is what really counts. The proof is in the pudding as they say.

I can’t wait to visit again.

I loved my workout out at CrossFit Bako and definitely plan another visit soon.

Oh and I challenge any gym rat who thinks they are in shape to visit CrossFit Bako or any affiliate in your area. Have them put you through an introductory baseline WOD and see where you stand. After you leave with your tail between your legs, you’ll see what all the CrossFit hype is about.

Thanks again to Steve and Manda for allowing my to visit their affiliate and the members for putting up with me.

Here are some additional photos from that day.

Steve and Manda (CrossFit Bako Owners)