Location:Home > news > at least. Friedman said she is sensitive to her students' needs since she started CrossFit later in

at least. Friedman said she is sensitive to her students' needs since she started CrossFit later in

Time:2018-09-07 07:38Shoes websites Click:

Women Movement Comfortable hype Annoying

Integral CrossFit, 17960 Niwot Rd B-12, Niwot, integralcrossfit.com

Instructor: Sheri Friedman is a neurologist at UCHealth in Longmont. She started CrossFit at the age of 50 to get in shape. When her gym needed a morning teacher she stepped in and got her certification.

What is the workout? Woman's Functional Fitness is an approachable CrossFit class geared to women.

The class is set up like any other CrossFit class, with a warm-up followed by a strength-focused workout. Friedman doesn't skimp on the warm-up.

"I try to set it up so there is more stretching and more mobility before we do the workout," said Friedman.

Liz Anaya works out during a class at Integral Crossfit last week in Niwot. For more photos of the workout go to dailycamera.com.

Liz Anaya works out during a class at Integral Crossfit last week in Niwot. For more photos of the workout go to dailycamera.com. (Jeremy Papasso / Staff Photographer)

In the second portion, the exercises are strength-based and change each class. The weightlifting was a straightforward, overhead press-up. The rest of the exercises used body weight, like hanging leg lifts, ring rows and wall climbs. All of these came with variations.

"We aren't going to do the really technical lifts in here," said Friedman. "I don't want anyone getting hurt. I want people to keep coming back."

What's different? Most noticeably, the class lacks the uber hype of many CrossFit classes. It's not rushed. Sometimes CrossFit classes are packed so full of exercises that there isn't enough time to get acquainted with the individual movements. At Integral Crossfit, Friedman takes her time walking through each exercise.

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Students talk during class, stop to rest or drink water. It wasn't a death march. Friedman never yelled or tried to push the class too far. She also gave a boatload of options for each exercise depending on the student's fitness level.

"I try to set it up for all levels," said Friedman. "I don't want (them) not to be able to do something."

Not only does she give options, but she did it in a way that made it OK to choose the easier version. Instead of showing the hardest variation first, she started with the easiest. It's a small thing, but it makes a huge difference. It feels like you're working up to something instead of having to level down.

Cost: A 12-class-per-month membership is $169. An unlimited monthly membership is $189.

Level: Everyone can start here — well the ladies, at least. Friedman said she is sensitive to her students' needs since she started CrossFit later in life.

It's difficult for people with a lifetime of higher-level fitness to fully appreciate how hard it is to get in shape. This keeps them from understanding the limitations and pain points for people who are new to fitness. Friedman gets this, and it's intuitive in her teaching style.

When: 6 p.m. Wednesdays

What to prepare: Athletic clothes and shoes. Bring water.

Muscles worked: In this particular class, it was an arm-heavy workout. It got into my triceps, pecs, deltoids and shoulders.

What I loved: I'll admit that it was nice working out with only women, especially when it came to lifting weights. There is no pressure to compete and I didn't feel puny.

I know my limits. My major beef with CrossFit is the perennial desire to push people too hard. If I want to rest, then I'm going to rest. If I'm at my limit, I'm going to stop. I have one body and I'm not going to mess it up because someone pushes me too far. I'll reconsider this when we figure out cloning.

In this class, I didn't feel any of that pressure.

What I didn't like: There wasn't a cool-down portion or stretching at the end. This is common in CrossFit, but a couple of stretches at the end of class can help with recovery later. I'd like to see that more.

How I felt after the class: Like I finished hanging out at my local gym. Niwot is a small community and the gym fits right in. It feels like a local haunt where you can pop over to the store or grab a quick drink with friends.

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