13.4: I’m Gonna Lick You Like a Lollipop!

When you’re lifting overhead, every extra 1kg weighs about the same as a bear … juggling Atlas stones … on the back of an elephant.

So this morning when the 13.4 CrossFit Open workout (45kg clean and jerks plus toe-to-bars) was unleashed like a virus it spread fear and panic of epidemic proportions.

45 Kilograms is heavy! Luckily so am I, so I might make the lifts. But if I do then I’ll need to haul my very ample ass up to the rig for toes-to-bar. It’s going to be an interesting and expletive filled 7 minutes.

I was feeling nervous about it this morning. And when I get nervous the little voice in my head bitches like a snotty teenager. So it’s surprising that I heard Antoinette over all that mental-door slamming and foot-stamping when she said: “Forget about the weight.”

Damn these thoughts are heavy

She’s right of course! It’s what Andrew, our Olympic lifting coach, is always saying. That you’ve got to focus on what you need to do to get the bar up and not psych yourself out focussing on how much weight is on that bar.

But it’s one of those ironies of CrossFit isn’t it? When you load the bar, the part of your brain that can count shuts down. Presumably because it’s rerouting energy to the part that deals with gross motor coordination and not losing a finger to a stack of bumper plates. (Which means you think that loading two 10kgs on a 15kg bar gives you 25kgs.) But when the bar is in your hands you’re suddenly hyper sensitive. Suddenly you’re calculating extra grams of chalk dust and lint and the exact measure by which it’s going to throw off your lift with the accuracy of a cyborg.

That weight is often much, much heavier in your mind than it is in reality. And the longer you stare at it, the more times you add up those bumpers in your mind, the heavier it gets.

So yeah, that’s what you need to do: remember everything you’ve learned about lifting and forget about the weight for a while.

I love the bar lots like Jelly Tots

Ok so what if that doesn’t help? What if no amount of thinking or crying or swearing is going to get that bar up? Here’s my plan …

Do you remember being a kid and having a toffee apple or candy cane or giant lollipop that lasted for days? Do you remember licking it until the sweetness coated your brain, then hiding it in the fridge for later? Well that’s how I’m going to take on 13.4. I’m going to get through it bit by bit.

I don’t know what that “bit” will involve. Maybe I’ll be slamming out toes-to-bar with such grace I’ll run away to join the Cirque de Soleil. Or maybe it will involve 7 minutes of enthusiastically transferring chalk from the bucket to the bar.

Either way, at the end of it I’ll have 13.4 licked! Like a lollipop! And you know what? Courage tastes just as sweet as success.

Skin-the-Cats and the Zombie Apocalypse


In our house massacring zombies has been the main form of physical activity for my 12 year old son. Until recently that is.

Our kids are growing up in a world where “go play outside” means moving your Minecraft character from the underground tunnels of your fortress to a field of oddly cube-shaped cows.

Last year, in an effort to encourage more time with his imagination and less time with flame throwers and machine guns, I hauled my son off to Exclusive Books. He interpreted my instruction to “pick a book” a little more loosely than I’d planned and chose an audio book. For the next few weeks he prowled the landscape of X Box Live hunting for the living dead while listening to detailed instructions of how to survive the Zombie Apocalypse.

So you can understand that if getting him out of the bedroom was and into the real world was a battle, getting him onto a sports’ field was an impossibility!

Argh! The soccer ball! It burns!

My son hates sport with as much passion as he hates losing his last life to the lurching dead. Maybe even more, because there are no power-ups out there on the field. Out there it’s just you against the blistering sun, a vicious expanse of knee-grating grass and a coach who trained in a Russian labour camp.

As someone who spent my childhood hidden in books, I felt his pain. But as a mother I also felt it was my duty to inspire/coerce/cajole/bribe/threaten him into some kind of physical activity.

Working your thumbs doesn’t qualify as sport

Then came CrossFit Kids! I watched in amazement as my son – who apparently lacks the flexibility to bend down and pick up his dirty clothes – hung upside down from the rings, legs stretched backwards over his head, performing a very beautiful “skin-the-cat”. There was my little zombie slayer, hanging and squatting and running and jumping and rolling. And it wasn’t even because he was fleeing a marauding bloodless horde with automatic weapons. He was doing it because he liked it. Because it felt good! Because it was fun!

 Which is of course why he continues to head off to CrossFit Kids Jozi week after week, with a kind of enthusiasm that was once reserved for placing land mines and using invincibility cheats.

Catch me if you can

And that I think is the key to getting kids to exercise: give them the kinds of things they love doing naturally. The kinds of things they did spontaneously when they were little. Because those things feel like fun, not work. And those are the movements their bodies instinctively want to do; need  to do.

So they go from hanging upside down on the jungle gym to doing it on the rings. From hopping over puddles and up stairs to jumping onto boxes. From hurling Teddy around to swinging a kettle bell. From tumbling on the grass to doing forward rolls.

And if there is a Zombie Apocalypse my CrossFit kid is going to be well prepared. His head is crammed with vital information … that zombies can’t jump, for example. Which means a quick pull up onto the garage beam followed by an inchworm crawl across to our emergency supplies is all we need to survive.

Yup, that’s us, killing zombies one skin-the-cat at a time!

Visit CrossFit Kids Jozi on Facebook

We Go Together Like Rips and Friar’s


I don’t do CrossFit for the WODs
Hard to believe I know. But it’s true. I don’t do it for the thrill of flinging myself upside down only to realise that puke comes out easier that way. I don’t do it for the tingling exhilaration that comes from recapturing my kettlebell mid-flight on its way to bowling the coach down like a skittle. And I definitely don’t do it so I can brag about how I’ve given blood this week … and probably some skin too.
I do CrossFit for the people.
Alone like a broken bar
“When you ask people about love they tell you about heartbreak. When you ask them about belonging, they’ll tell you their most excruciating experiences of being excluded. When I ask people about connection the stories they tell me are about disconnection.” I read this achingly brilliant bit of wisdom by Brene Brown in bed yesterday.
(I apologise for not being able to put the little accent sign above the second “e” indicating it’s pronounced “ay”, but my knowledge of word only stretches as far as punctuation I can use for smileys. Plus, it annoys me when a letter acts like spoiled single child, wearing the linguistic equivalent of a plastic tiara and refusing to make pretty sounds by playing with the other children.)
So back to Brene-pronounced-Brenay. She’s right isn’t she? Not only about us feeling sense of disconnection. But that we believe we’re unique in this regard. That we’re alone in feeling that we’ve never quite belonged. Isolated in our conviction that somehow the world doesn’t quite see us for who we really are.
Yet here we are, all of us, telling ourselves there must be something bigger to be a part of, if only we could find it. All of us feeling all the while that if life really is a cabaret we’ll always be the shmucks outside parking the cars.
If I follow you to your box will you keep me?
It’s true I think of most of us that we spend a large part of our lives, whether we’re conscious of it or not, looking for that place where we belong. For people we connect with.
And then we find CrossFit!
But according to Brene the finding is just the first step. “For connection to happen we need to let ourselves be seen, really seen … vulnerably seen.” Yes I realise she means emotionally. I didn’t get through a language degree without being able to find 3 levels of meaning in a simple “Please Call Me”. But I think that when it comes to CrossFit it’s about more than that.
I style my hair with chalk
You know those pictures in National Geographic showing flood, famine and quake survivors looking like supermodels? Well we look nothing like that. I’ve seen many pics of myself training and I look pretty much the same as I have since becoming a mom: larger than I seem in the mirror, eyes glazed with too little sleep and even less sanity.
Most of us do. Except the girls from CrossFit Platinum. At the end of their workouts they look like they’ve been kissing Rich Froning in the rain, not splashing in other people’s sweat. But that’s because Julian splices his athletes’ genes with the DNA of wild mustangs. It’s true. If you don’t believe me you haven’t seen Beatrix run.
So this is how CrossFit allows us to be seen as we really are: terrified, elated, exhausted, sweat soaked, crying, panting, puking. And more than that, seen as we are when we’re pushing harder than we knew we could. Lifting heavier than we thought we were capable of. Seen as the amazing, capable beings we sometimes forget that we are.
Help! I got pinned doing a back squat
But while we revel in our strength here we also submit to our vulnerabilities. In the box we learn it’s ok to ask for help. To say we can’t do something. To say we’re not perfect. That we’re not strong enough to do this alone. Really all the things we’d never say out there where to show vulnerability is to show weakness and to show weakness is to expose your jugular to a vicious world. And unfortunately, in the real world men in body glitter aren’t queuing up trade you eternal life for a chance to rip into your veins.
Smash it to Linkin Park
Yes, I’ve smashed out thrusters to “I’ve become so numb” hoping that at some point it might actually happen and anaesthetise my chest cavity as my lungs try to make a break for it through my ribs. But apparently, if Brene is right (and I think she is) “You cannot selectively numb emotions. In our moments of most intense joy, we are often at our most vulnerable.”
And that sums it up for me I think. Here in my box my emotions run riot. Sometimes I leave shattered by the intensity with which they strike. Here I find my agony and my ecstasy. Here I find a family. And they see me as I really am. But more importantly, they help me see myself as I really am.
And here with them, I sometimes feel vulnerable … but I never, ever feel alone.

We Don’t DO CrossFit; We ARE CrossFit

 Smells like CrossFit

I wish we had a secret handshake. All the great and enduring cults – no of course I mean “groups” – in history have one. And we qualify as such a “group” right?

 Let’s go through the checklist I found online shall we?

    • The group displays excessively zealous commitment to its leader. Check.
    • Mind-altering practices push the body to     the extreme. Pukey says “check”
    • The group is elitist. Check. Unless we’re forging pedestrian fitness now.
    • The group has a polarized us-versus-them mentality. Check. Unlikely to change unless we bring Zumba into our warmups.
    • The group is preoccupied with bringing in new members. Check. Tia and I are considering printing little leaflets saying “Have you Found CrossFit?” and handing them out at Virgin Active
    • Members devote inordinate amounts of time to the group and group-related activities. Check; I’m writing this in between practicing pull-ups from my security door.
    • Exclusive rites and ceremonies. Check. We like to call  ours “burpees”

I’m joking of course. Cult members don’t eat as much cream as we do. (Paleo; I love you.) And they don’t have our killer T-shirts.

Nope, we don’t have a secret handshake. Possibly because no one wants your bleeding palms covered in sticky Friar’s Balsam touching them. What we do have however are T-shirts. And we wear them wherever, whenever we get together with other zealots, whether in our box or not.

Why? Because CrossFit isn’t only about the WODs, it’s about the people, about our attitude, about the big values we embrace and the small things only other CrossFitters understand.

The 5 min flash lunchtime CrossFit workout

Last week someone told me she was doing CrossFit. I mean, “CrossFit”. She described her non-certified trainer and non-affiliated gym with enthusiasm while hobbling like someone who got a little extra loving from Fran. It made me angry. And sad. Angry because her coach is robbing our community. Sad because he’s robbing her of the full, true CrossFit experience.

It’s like this: you can take antioxidant pills, but you can’t duplicate the lip-puckering tartness of fresh berries staining your fingers with their sweet-sour deliciousness. You can WOD anywhere, but you can only feel the heartbeat of CrossFit in our boxes.

It is impossible till it’s not

My new CrossFit shirt arrived yesterday; it’s the ones Rika Diedericks had made when she went to the Games. In the accompanying letter she says: “CrossFit is about community and I definitely experienced this in a big way at the Regionals where it literally felt like I was being lifted through the rings by the amazing support of the CrossFitters in the arena.”

We all know what she means right? How we prove to ourselves, again and again, that we’re better and stronger than we think we are; not because we believe it but because our fellow CrossFitters do.

Maybe T-Shirts are better than a secret handshake after all because, let’s be honest, none of us are particularly secretive about this beautiful thing we’ve discovered. This thing that’s not a sport. It’s not an exercise. It’s not even a cult. In fact it’s not something you can pin down with words. It’s something you feel. Like love. Like happiness. Like power. It’s infectious and it binds all of us with our individual lives and hangups and aspirations into one magnificent community.

And it’s never, ever just something you do. It’s something you are. Something we all are.