Why I Do CrossFit 4x a Week at 60 — And What's In My Gym Bag
By Sandra Large | Things I Swear By
If you had told me a few years ago that retirement would mean more time at the gym, I would have smiled and said — exactly.
I do CrossFit four times a week usually at 8am. I show up, I work hard, I come home feeling strong. No schedule to work around, no rushing, no stress. Just me and my workout. That freedom is honestly one of my favorite things about this chapter of life.
But CrossFit isn't just about fitness for me — it's about necessity. I have spondylolisthesis, a spinal condition that affects my daily life. Staying strong isn't optional for me. Building the muscles around my spine is what keeps me moving, walking with Willow every morning, and living the active life I love. CrossFit has been one of the most important things I've done for my spondy. The strength I've built has made a real difference in how I feel every single day.
After years of CrossFit I've figured out exactly what I need in my gym bag. Here's what I swear by.
Nike Women's Free Metcon 6
I'll be honest — Nike would not have been my first pick. I tried them years ago for CrossFit and didn't love them, so I moved on and spent a long time searching for the right shoe. I tried a lot of brands over the years looking for something that would work for both CrossFit and my spondylolisthesis. Then a friend told me to try the Free Metcon 6 and I figured why not.
I was completely surprised. I loved them.
What won me over was the width and the arch support. At 60+ with spondy those two things are non negotiable for me. I need a shoe that supports my spine from the ground up and the Metcon delivers that in a way I wasn't expecting from Nike. The wide toe box gives me stability during lifts and the flexibility in the forefoot makes it comfortable for everything from box jumps to running.
After 22 years of owning a gym I've worn every kind of athletic shoe imaginable — and this one earns a spot in my gym bag every single time. Sometimes a friend's recommendation changes everything!
If you have spondylolisthesis and you're struggling to find the right CrossFit shoe — try these. I think you'll be as surprised as I was.
Bear Complex Gymnastic Hand Grips
If you do CrossFit you know what happens to your hands without grips — bar work tears them up fast. The Bear Complex grips have been a game changer for me.
I use the two finger hold and find it the most comfortable and secure fit for my hands. The carbon grip material is incredible — it really locks onto the bar for pull ups, toes to bar and bar muscle ups in a way that gives me so much confidence on the bar. I'm not thinking about my grip slipping — I'm just focused on the movement.
They protect my hands during all bar work without getting in the way or feeling bulky. They're secure, comfortable and have held up really well through heavy use. The carbon grip texture makes a noticeable difference especially on harder movements like bar muscle ups where you need every advantage you can get.
Once you start using good grips you'll never go back. These are permanently in my gym bag.
Owala FreeSip Insulated Water Bottle — 32oz
Hydration during a CrossFit workout is non negotiable and this water bottle is the one I reach for every single time. The FreeSip straw makes it easy to drink without stopping what I'm doing, it keeps my water cold the entire workout, and 32oz is the perfect size for a morning session.
It's also just really well made. BPA free, leak proof, and the Surfs Edge color is beautiful. I've tried a lot of water bottles over the years — this is the one that finally stuck.
RYSE Loaded Protein Powder
Post workout nutrition is non negotiable for me — especially at 60 with spondylolisthesis. My muscles need to recover well so I can show up again in two days and do it all over again.
I've tried a lot of protein powders over the years and RYSE Loaded Protein is the one I keep coming back to. What sets it apart for me is the MCT oil — most protein powders don't have it and I really notice the difference in how I feel and recover. It also never upsets my stomach which has been an issue with other brands in the past.
My post workout shake is honestly something I look forward to every single morning after CrossFit. I blend it with Fairlife milk, a frozen banana, frozen strawberries and ice. It tastes like a milkshake — I am not exaggerating. The milk chocolate flavor is incredible but honestly every flavor I've tried has been delicious. Right now I'm rotating between cinnamon and vanilla and I love them both.
25 grams of protein, 140 calories, MCT oil, and it tastes amazing. This one is a permanent fixture in my kitchen.
The Bigger Picture
I'm 60, I'm retired, and I'm in some of the best shape of my life. CrossFit on my own schedule, walks every morning with Willow, and the right tools to support my body — that's the formula that works for me.
If you have spondylolisthesis and you're wondering if you can still work out hard — the answer is yes. Get strong. Build those muscles. Protect your spine from the inside out. It changed my life and it can change yours too.
Have questions about CrossFit with spondylolisthesis or any of these products? Drop them in the comments — I'd love to help!