First Crossfit Individual



Completing my first online qualifiers and having the first workout with skills I haven’t figured out yet (double unders) had left me in 73rd place, missing out on qualifying for the Battle of Britain event.

But just 5 days before the event I was called… I have a place! Fear struck, but so did the excitement….


CrossFit is possibly the biggest fitness trend in the world. CrossFit has 13,000 gyms in more than 120 countries. CrossFit is constantly varied functional workouts performed at relatively high intensity, based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.


The WoDs (workouts of the day) were slowly announced on the lead up to the competition. My nerves were increasing. My Fitbit Surge tracked the quality of my sleep the night before the event.

Pre competition nerves created a few restless movements (must of been dreaming about double unders!)
On the day registration was a 7:30, followed by an athlete briefing to go through movement standards. Masters females were first up followed by female RX. There was a Mans (20kg) bar use in all workouts.

Event organiser Ryan Wells (Crossfit Coventry) explains:
“The first WOD was, ‘rapid fire’ this was the speed Snatch ladder.
The reps were 6-5-4-3-2-1 with ascending weight on each bar. There was a 4 minute call on this workout so you had to really
move to finish it in time. That’s if you could even lift the heaver weights at the end of the ladder.”

2nd WoD was ‘get a grip’.

This was a classic chipper WoD.

50 double unders
20 deadlifts
20 box jumps
20 Swings
20 toes to bar

20 swings
20 box jumps
20 deadlifts
50 double unders
The time cap on this was 8 minutes and was a good mix of different movements, so there was something for the heavy lifters but also something a bit more gassy for the gymnastic and double under ninjas.

I set my Fitbit Surge to track my exercise as the buzzer went off (all workouts were less than 10 minutes so automatic tracking wouldn’t pick them up). For the shorter workouts using the timer function on my Fitbit Surge allowed me to feel the vibrate mid workout letting me know I had 2 minutes left.
WoD 3 was ‘hard target’.
This was reps of 12-9-6 of c2b pull ups, STOs and Burpee D-Balls.
Ryan explains “The burpee D-balls are something we came up with to include an uncommon movement that would catch people off guard but wasn’t too out there, and silly like you sometimes see at comps. It’s basically the strongman movement of throwing a soft atlas stone over the shoulder but you have to hit the deck with your chest before lifting the ball each time.”

We designed the layout of the wods using the venue in a way that the crowd could always see who was leading by having them move along the arena positioning the kit at different stations separated by a short run.”


It’s ok to step outside of your comfort zone. I have a long way to go, but it’s ok, I’ll get there in the end. The most important part is in the short duration I have been taking part in Crossfit, I have come a long way. A few months ago a couldn’t snatch 50kg for 1 and now I completed it in a snatch ladder for 4 reps!
I have learnt that Crossfit is a community. Heading to the competition knowing only a few people (Coach; Shane Williams and training partner Jennifer Swallow), it is humbling to know that everyone competing is there to support you. We don’t compete ‘against’ one another, we compete ‘with’ each other (and against ourselves), side by side… Cheering the last competitor on as the finish their final few reps.
Competition vibes push to you to limits that you never even knew existed. You put your heart and soul into every workout, at the end you’re floored, rolling around gasping for air whilst trying to sign your name on the WoD form is always interesting. Skills that’s I still haven’t quiet mastered came through on the day due to pure determination (double unders)
Competitions are a great way to meet new people. I for one, am a chatterbox and will chat to anyone in the warm up area. Making new friends is great.
Nothing motivates you more than watching the talent. Eating nu
tritious food, training hard and showing the results on the arena floor. Massively inspiring!image
Seeing what I had achieved during the day in the Fitbit app was great motivation!
Photos by Pete Williams Photography @petewilliamsonphotography

Fitness, CrossfitBen Dunn