EVOLVEFIT - Rossaan Benjamin

The following post is by one of my clients that I am training for the Fittest in Cape Town 2013 as part of the SleekGeek team.

5 years ago diagnosed with scoliosis, I would not have even considered cross fit, with extensive curving in my top left and bottom left of my spine  and in excruciating pain I had learned to accept what is.. Fitness challenges was  never a possibility,.

Now staring at my latest xray, which looks a bit like a shot  from a scene form Jurassic park, I am 10 weeks out from partaking in my first fitness competition, FITC 2013.

For me crossfit training is something I had never been exposed to and in my head something only those who are into extreme fitness and addicted to pain partake in. Now, 19/11/2012, walking into EVO FITNESS gym my eyes comb over pieces of equipment I’ve never laid eyes on before which include what looked like Santa’s sled in metal. This sled however is not filled with presents but rather with weights and you become the ‘enslaved’ reindeer. Intrigued but fearful I walk about this new setting with the only thought in my head: this is for those who take fitness uber seriously and I am not fit enough for this kind of fitness seriousness. Being a regular at Virgin work out time was spent on well-known routines and favourite exercises, now out of depth and unfamiliar I am introduced to our personal trainer for the next 10 weeks.  Meet Jarrod Firmani who appears in front of me, the image of fitness and strength.

Week 1 : Day 1

The first thing Jarrod instils in us is the essential need to warm up.  In the past a warm up would consist of a quick run, where here at Evo Fitness we focus on stretching and again stretching as a warm up. The first 10 minutes of each session will consist of essential warm up routines.

The first of my own personal learning came in the form of taking instructions and trusting in Jarrod to guide us from one new piece of equipment to the next.  

The second and the most unforgiving - a piece of machinery called the prowler (Santa’s sled), here I lack length strength and height as this is for those with immense leg strength. Being running fit is not any help at all but rather leg strength is the answer.

On speaking to one of our co sleek geek’s as to this training monster, I am told oh I use to struggle with that as well and pushing your car about is the best to simulate this training. I stood there hoping Jonathan is joking and simply ragging me, but with a more serious look now on this face he adds ‘ensure you do so on a flat surface and beware of the car rolling back’. I stood there shaking my head in disbelief and imagined Noddies car as opposed to my own to practice on!

The remainder of the sessions for the week became the best physical expression in learning as Jarrod with the world of patience and passion guided us from one piece of equipment to the next as per our program designed by Jarrod.

Training Program
Week 1
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	15
C2) Band pull apart	3	15
D) Bridge	3	30sec
E) Burpee/slam/throw	2

Our sessions with Jarrod happen on a Monday, Wednesday and Friday with an hour of personal attention ensuring no injuries as technique is key for this range of new work. The week concluded and I felt the shift in my mind set and body strength after  just 3 sessions with Jarrod.

Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	10
D2) Hanging leg raises	3	10
E) Prowler push/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	15
A2) Glute bridge	3	15
B1) Lat pulldown	3	15
B2) Dumbbell press	3	15
C) Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

  

Week 2 started with such a burst of energy and now fully addicted to cross fit and hypnotically fixed on FITC 2012 training is off to a good start.

With a new variety of exercise explained by Jarrod I felt a sudden panic in my chest as my left hip had been crushed in an accident some years before and I will do anything to avoid engaging this hip in working out.

Jarrod, immediately noticed the panic on my face and well aware of my need to avoid employing this hip physically with professional passion and dedication he started walking my mind and broken hip into a safer place. As with the knowledge that a stronger hip and lower back less injuries are likely I start with the new exercise.         

By the 3rd of the week’s sessions Jarrod rolls a 30 kg weight onto me as I lay flat on my back on the floor, I simply had to move my hips only to lift the weight of the ground. I started with fear but in the 3 rep I acknowledge my hips are less traumatized and with hip strength I completed my exercise.

I now walk  around bragging to anyone willing to listen of our newly found pleasure (and pain) with the best trainer in Cape Town, Jarrod. A word of thank you to Jarrod for having the best approach in getting one to push harder and faster.    

Week 2
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2) Dumbbell overhead press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	20
C2) Band pull apart	3	20
D) Bridge	3	30sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	12
D2) Hanging leg raises	3	12
E)Prowler/Partner slams	2
Day 3	Sets	Reps
A1) Trx Row	3	12
A2) Glute bridge	3	12
B1) Lat pulldown	3	12
B2) Dumbbell press	3	12
C)Medicine ball ab complex	2	40
D1) Medicine ball chest pass	3	5
D2) Sprint suicide	3	60m
E) Sprint/walk back	2

Week 3

My fear of the prowler starts to dissipate and I start actually enjoying the challenge of hurling my 52 kg body at this monster in full commitment to be its master and not fearful prey.

Week 3
Day 1	Sets	Reps
A1) Goblet box squat	4	10
A2)Dumbbell press	4	10
B1) Dumbbell row	4	10
B2) Single leg squat	4	10
C1) Band face pull	3	25
C2) Band pull apart	3	25
D) Bridge	3	45sec
E) Burpee/slam/throw	2
Day 2	Sets	Reps
A1) Band chin up	4	10
A2) Swiss ball leg curl	4	10
B1) Band push up	4	10
B2) Goblet squat	4	10
C1) Band good morning	3	20
C2) Band pull through	3	20
D1) Trx ab pull in	3	15
D2) Hanging leg raises	3	15
E) Prowler push/Partner slams
Day 3	Sets	Reps
A1) Trx Row	3	10
A2) Glute bridge	3	10
B1) Lat pulldown	3	10
B2) Dumbbell press	3	10
C)Medicine ball complex	2	40
D) Sprint suicide	3	60m
E) Sprint/walk back	2

Jarrod has offered us the best training commitment and knowledge share and there seems to be no end to his commitment in getting us ready for what will be the our biggest challenge to date. Our training for the week has changed some and the weights for strength work outs are on the increase and Shan and my joking around during training is at a minimal as the strength and focus required to complete a  fitness session is on the increase.

We are told that the next 7 weeks will be a true test of our commitment and strength and, as we acknowledge the challenge ahead I try to start doubling up on my meals, needing much strength to and commitment to work this plan.

Today Monday 10 December some 2 hours pre our next session with Jarrod I wonder about this new training plan for week 4, anxious but excited with this change from hard to harder..      

My thoughts today after watching the Seeding videos for this year’s FITC, for 2014 I will start preparing for the competition for at least 6 months before, we can only but learn.   

- Rossaan Benjamin

Rossan is part of the SleekGeek community and part of their team to enter the Fittest in Cape Town 2013