CrossFit Equator – Part 2: A Taste of CrossFit

Words to live by is the #1 in the Ten Commandments: Leave your ego at the door!


If you haven’t already, take a look at the first part of CrossFit article series here. As I mentioned there, Fashionese Daily was invited by the head coach Brian Pandji to try out CrossFit Equator. In this second part, I will illustrate my first taste of CrossFit. I also had the chance to see what a full CrossFit training session looks like.

First, some of the basic jargons. In CrossFit, you will see a lot of WOD mentioned. It stands for Workout Of the Day. You will also see phrases like, “WOD as Rx’d”. This means WOD as prescribed (Rx is like symbol in your doctor’s prescription), or the standard moves of the WOD. If you can’t do the WOD as prescribed, you will be given a scaled-down version of it. AMRAPAs Many Repetitions (or Rounds) As Possible, in a given timeframe. PB is for Personal Best, and PR is for Personal Record. If you happen to be browsing for CrossFit, you’ll know what they mean!

During Elements, a class-style session preliminary to full CrossFit workout session, I was told to perform a squat. A squat. Easy, right? Don’t I do that all the time?

Apparently, the right form of squat is not that easy! Turned out, I tend to lean over and my knees protrude forward – a recipe for injury, especially if you do heavy lifting. Heavy lifting, by the way, is good for women, as well as for men. It leans you down, and won’t make you bulked up, as the myth seems to persist forever and ever. We don’t have enough testosterone in our system to get that bulked! In another time, I will cover more on heavy lifting (and show you the proof!) that it does not make you look like the Governator, Arnold Schwarzenegger. Being strong and lean is far hotter than just being skinny!

Anyway, during my Elements session, Coach Brian corrected my squat form, noting the things I have to watch for – the legs, the back and the trajectory of the position. Squat is really basic but in many of exercises – class aerobics, martial arts, and kettlebell (of course I have to insert kettlebell here, right?) – a correct form of squatting is essential.

Because I was there for the Elements, and not the workout session, I was given a taste of what WOD may consist of. Tabata Squat. I went, “You want me to do Tabata-what?”

The Tabata protocol is done like this: every 30-seconds cycle consists of 20 seconds of work, 10 seconds of rest. Repeat 8 times, for a total of 4 minutes. Simple, really. The way CrossFit measures Tabata Squat is to take your lowest reps of every 30-second cycle. Note – it is the lowest, not the highest. This will make you not slack off until the end of it. Trust me – squatting correctly in Tabata protocol is not as easy as it sounds. I was trembling half-way, trying to not go below the lowest reps of the preceding cycles. Coach Brian asked fellow CrossFitters to cheer me on my Tabata Squat hell. And don’t we all believe in the power of community, just like around here in Fashionese Daily?

My Tabata squat: 6 as the lowest reps *sigh

Afterwards, I was allowed to stay around to watch for the special weekend session of the 24-minutes CrossFit training. The regular session usually lasts about 12 minute. What did I say about efficient? And just because it is relatively short, don’t think you won’t be pushed!

The Wall Ball slam!

What should you wear during CrossFit? Comfortable t-shirt and shorts should do it. You need to be able to move without hindrance. Additionally, Coach Brian does not recommend wearing running shoes. You need all the stability you have from a pair of flat-footed shoes. Reebok now has a line made for CrossFitters. I’m loving the neon-green pair Coach is wearing in this picture!

Now, the big question – Would I be able to do CrossFit? Everybody can do CrossFit. That is why, in CrossFit Equator, you are required to attend the Elements classes. The three-session workshop will equip you with the necessary basics. You will learn A LOT about physical training in general, not just CrossFit. This knowledge will be with you a long way in your journey to treat your physique to be better and stronger.

The scalability factor plays a huge part in allowing anyone to join CrossFit. If you can’t do the WOD as Rx’ed, your Coach will happily help out to show you the modified move, suitable for your own ability. However, modification will not mean easy. CrossFit does not strive to keep you in your comfort zone; it wants to work you to your potential. You have to be willing to push and love ‘go hard or go home’ mentality. It only lasts for 12 minutes, anyway! :D

I would recommend you to take a look at what CrossFit Equator has to offer. I love how you are always pushed to progress. You also get the sense of the close-knit community, who will both support and to compete with you to bring out your best.

By the way, CrossFit Equator is in the process of opening a new branch at Kemang. If you are interested in checking them out, join their CrossFit Mini Seminar, explaining CrossFit in greater detail.

Time: Sun, 20 January 2013 at 13:00
Place: Jl. Kemang Selatan 8 No. 67, H-I, Jakarta Selatan 12730
Admission: IDR 50,000, including drinks and refreshments
Reserve your space at, or call 0817-669-5368

For more information, contact CrossFit Equator:

Telephone: 0817 669 5368

Btw, the CrossFit Equator t-shirt is uber-cool! I love the graphics and the saying on the back, “Know Pain. Know Gain”. They have it in slim cut for women. Awesomeness!