"Without being able to start in the introductory ladies class, these women would miss out on the opportunity to enjoy CrossFit altogether as they would not have the confidence to try it."
At CrossFit Waterford in south east Ireland — where CrossFit is in its infancy — trainers noticed several new female members were intimidated when it came to learning weightlifting movements. In an effort to help alleviate such anxiety, Coach Martina Galgey created a women’s class.
The affiliate has found the class to be an effective way of introducing more people to CrossFit in a country where there are fewer than 10 affiliates, she says.
“Some may perceive this as being sexist; however, we would argue that it’s a way of introducing women who are (too) uncomfortable to … join the regular mixed classes,” Galgey explains. “Without being able to start in the introductory ladies class, these women would miss out on the opportunity to enjoy CrossFit altogether as they would not have the confidence to try it.”
Although the class is billed as one for women, men are welcome to join, she adds. To date, no men have done so.
“Many men who join CrossFit Waterford have no experience in barbell movements, although we do cover these in our foundations program and our basic introductory class,” she says. “Conversely, there are many women who join who are more than happy to go directly into our regular mixed classes.”
The women’s classes are offered three times a week — 7:30 p.m. Monday, Wednesday and Friday — and have an average attendance of 18 people. Women range in age from their 20s to late 50s. Attendees can choose to pay as they go or for a 12-week membership that includes nutritional advice and monitoring of individual progress.
Galgey says she believes the women’s class is a stepping-stone for women to feel comfortable with basic CrossFit movements before they join the regular, mixed-sex classes.
“They now realize that far from making them bulky, CrossFit gives women a super figure, making them build lean muscle and low body fat, which in turn makes them healthier,” she continues.
To reinforce that message, Galgey says she posts articles and pictures that focus on CrossFitting women on the box’s Facebook page, as well as words of encouragement. The 43-year-old also says she tries to lead by example — Galgey regularly competes in local CrossFit and Olympic weightlifting competitions.
The women’s classes, which began in 2011, are designed so women can choose when they are comfortable to “step up” to regular classes, Galgey says.
“I still teach a lot of basic CrossFit movements, such as kettlebell swings, box jumps and some bodyweight movements to slowly build strength, but, more importantly, confidence,” she explains.
“When I feel they are comfortable and ready to lift heavier weights, I then introduce some barbell movements. For me, it's really about keeping the ladies happy and hungry for more, and it’s great to see them progress to heavier weights when they are ready.”
Every six to eight weeks, three or four women join CrossFit Waterford’s regular CrossFit classes, Galgey says.
“I try to encourage all ladies to give it a go,” she says.
One of those who made the leap is Una Houlihan. When she started, Houlihan’s goals were to get fitter and lose weight to be more “useful” to her family. After 12 weeks, her weight dropped from 194 pounds to 153 pounds.
Today, after nine months at CrossFit Waterford, Houlihan is 140 pounds and has competed in various national competitions, Galgey says.
“Una is a prime example of what CrossFit can do for you as she is a totally different person both mentally and physically,” the coach adds.
Dee Murphy, on the other hand, has no interest in regular CrossFit classes. The longest-standing member of the women’s class, Murphy signed up for the class shortly after it was created in January 2011.
“Since joining us, she has lost weight and has learned so many new skills and could never see herself back in a traditional gym environment,” Galgey says. “She feels very comfortable in the ladies classes and looks forward to having fun while working out."
