Category Archives: Top Tens

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Ten Crossfit Truths

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I am coming up on my two year anniversary of CrossFit. “Come on in.” they said. “It’ll be fun.” they said. It has been fun and I have learned a lot. Before I wrote this blog I searched for other blogs with a similar topic and found more entries about CrossFit myths. Below is my take on the truths.

1) CrossFit is not a cult. The best boxes are a community comprised of individuals striving to get better in each of the ten components of CrossFit. No flowing white robes. No Kool-aid. Just people focused on getting better.

2) CrossFit is addictive. I have yet to meet anyone who was not hooked after their first WOD. It hurts. It leaves you gasping, in the fetal position, on the floor. It makes you wonder how the 125 lb woman next to you lifted more, lifted it faster, and isn’t sweating nearly as profusely. It is also fun as hell and provides a sense of accomplishment which is unmatched.

3) CrossFit is contagious. It’s all we talk about. I am sure our friends and family get tired of hearing about it, until they try a WOD. Then it’s on like donkey kong.

4) Not all athletes are “elite”. I hate the word elite. Almost as much as I hate the words epic or slim fit. Froning is elite. Iceland Annie is elite. They also have all day to train, eat, and rest. I am not trying to be the best in the world, only better than who I was yesterday. Most if our trainers are top shelf athletes and I appreciate the dedication. You don’t have to be elite to CrossFit.

5) Competition is powerful. “I can’t do that.” is soon replaced with “Holy hell, I did that!”. Competing against both yourself and others is a sure fire way to get better.

6) CrossFit is expensive. Dues, $150 – $200. Progenex $60. Nanos or Innov8, $90-$125. Reebok, Lululemon or Under Armour shorts, shirts, pants, etc. $$$$$. It is an investment in yourself. Aren’t you worth it? The clothes don’t have a huge impact so save the dollars and invest in the gear like shoes and a custom fit jump rope. A quality post WOD protein is also a good idea.

7) CrossFit does not get easy. It just sucks a little less. The workout is going to punch you square in the throat. Would we want it any other way? It’s only thirty minutes, or less in most cases.

8) The WODS you hate are the WODS you should not miss. Yesterday was a perfect example for me. Nicole. 20 min AMRAP of 400 meter runs and AMRAP pull ups. I hate both, hence I hate Nicole. Don’t skip the stuff at which we suck, as we would never get any better.

9) Nutrition is the foundation. Paleo is preferred by most CrossFitters I know however that does not mean it is the best. Each athlete has to test which plans work the best based on individual needs. Drinking three nights a week while alternating cheeseburgers, pizza, and fried Oreos is not a plan conducive to increased physical performance, sadly.

10) Rest and mobility are important. Lifts, running, rowing, push-ups, etc., all result in torn muscle fibers. That is why we are sore after a workout. Rest and mobility work help heal the tears, making the muscle fibers thicker and tougher. Skipping these is the equivalent if skipping the lift or the workout all together.

11) CrossFitters tend to push harder and want more…..whether it is physically, professionally, or personally. No quitting. No giving up. No time outs. Every rep, set, and round counts. There are no shortcuts. Skip a rep, suffer the wrath.

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Ten Things That Will Happen When you Start CrossFit

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CrossFit is taking over. Chances are above average there is at least one Box within five miles of your house, and another getting ready to open. It is taking over because it works. It is a holistic approach to fitness that incorporates strength, cardio, flexibility, nutrition, and a bunch of other good stuff.

Thinking about starting? You should if you want any of the following to happen:

10) You will be Excited/Nervous/Apprehensive

Everybody had a first day and had the same feelings. It is the same as the first day of school or your first day at a new job. Most of the members are nice and are welcoming. Every place has one or two who aren’t friendly and that’s fine. Find the ones who are and hang out with them. Surround yourself with good people and good things happen.

9) Finishing Last is OK

Everybody finishes last at least once. I still do. It is part of learning. Try not to sacrifice form for time. Scaling is a good thing. The trainer will be able to help determine the right weight or the right substitute. It takes time and lots of practice to get better, however it does happen! Push yourself at every WOD. Always give 100%.

8) Getting Beat Up

No, not by the bully. Muscles that you didn’t even know you had will hurt. You will get strains, pulls, pops, tweaks, cracks, and creeks. Knees, ankles, and shoulders will be swollen and sore. It is part of the fun. There is a difference between good hurt and bad pain. Talk to your trainer and let them know what is happening. They can make recommendations. Stretching and ice packs are your friend. I have one on my knee right now.

7) These Workouts are HARD……and Rewarding

I started at a local gym when I was 16. Basic lifting with some cardio. I did that for fifteen years before I started CrossFit. I do not remember having a workout so difficult that I laid on the floor flat on my back, unable to catch my breath. Now it happens two or three times a week.

6) Make some very good Friends

We have met so many great people at CrossFit, we don’t remember what it was like before we met them. They become your support group. Everyone is going through the same WOD’s together, so you better cheer each other on.

5) Paying more Attention to what you eat

Good stuff in, good stuff out. Whole Life Challenge, Whole Thirty, Paleo, Zone, etc. Ten to one your local Box will host nutritional seminars or have a challenge which will help you eat better. Once you eat better, you will perform better.

4) Competitiveness

After a few weeks the competition gene will kick in. It’s natural. We aren’t that long out of the caves. Our ancestors called competition “survival”. This can be a blessing and a curse all in one. Try to compete only against yourself for a while. Competing against the elite athletes is a sure-fire path to disappointment. Set realistic goals and expectations.

3) Going all in

It can easily become obsessive. The gear, shoes, clothing, food, etc. It’s a great cult! Some people CrossFit to get better at other sports and some CrossFit to get better at CrossFit. It doesn’t matter. Doing CrossFit properly and eating better will make your more healthy and improve your quality of life. Give it a few months before you drop two bills on the Romaleos. They help however they are pricey.

It won’t take long before all of your family and friends know you are a CrossFitter. It will be plastered on your Facebook page and it’s all you’ll talk about. It is fine.

2) Surprise, You’re a Beast

Things that you immediately thought you couldn’t do, you will do, and it will feel awesome. You will start repping out heavy dead lifts, squatting more than you weigh, and then following it up with a run or getting on the rower. Double Unders will become second nature. Yanking lbs over your head while in a full squat, otherwise known as the snatch, will get easy. Alright, easier.

1) Why did I Wait so Long to try CrossFit?

I don’t know. Why did you?

You will notice improvements in any sports you play. Also in your professional and personal life. I am sure you have heard “get your head right and your body will follow.” The opposite is true as well. Get your body right and your head will follow. No sense in getting in shape before you try CrossFit. Just try it.

I hope you decide to take advantage of the free session offered by CrossFit boxes. It is well worth it!

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The Ten CrossfitRook Commandments

Below are ten  tips I have learned during my CrossFit experience. I don’t always follow them, however when I do, I usually have better results. Please feel free to comment and add your tips.

10) Show up Mentally and Emotionally Prepared

It is an hour of your day. Be ready to go when you get to the box. Leave family and work stress at the door. This is your time. If your head isn’t right, the WOD won’t be right either.

9) Drink the Kool-Aid

Is CrossFit kind of like a cult? Sure is. We wear funny looking shoes, have our own language, and we talk about it all of the time. Get a few of us together and others will look at us like we have two heads. It is O.K. It is a good cult. We want everyone to be healthy and to succeed. Now, if your trainer shows up wearing a white robe, and asks you to drink the actual Kool-Aid, turn around and run.

8) Compete Against Yourself

CrossFit is definitely moving into the mainstream. ESPN 2 now regularly shows the Games. It is easy to fall into a trap of comparing yourself to the professional athletes, or the elite athletes at your local box. Try not too. Track your times and weights for the WOD’s. You will notice that you are getting stronger and faster, keep competing against yourself or against other team members who are similar.

7) Don’t Scale Only to be Faster

I often fall into this trap. I am worried about time so I sub ring rows for pull-ups    because I can do them faster. Guess what? I am good at ring rows and still suck at pull ups. Not quite what I wanted. Check with your trainer and ask their opinion. If it is a WOD that is supposed to be fast, it might be OK to sub. The only way you get better at the movements is to practice,…a lot.

6) YES YOU CAN!

One of the beauties of CrossFit is that any WOD can be scaled. There are substitutes if you have not yet mastered HSPUS or DU’s; however don’t talk yourself out of it if you haven’t even tried it! Give it an honest effort and then sub if needed.

5) Do the Whole Warm-Up

O.K., so the three legged dog looks dumb as hell and I hate baby elephant, but guess what, you have to warm up the muscles and stretch to reduce the chance of injury. Don’t, and you’ll be out of action for a while.

4) Celebrate the Wins

Don’t always focus on the weights you didn’t do, focus on the records you set. Every box has a bell for PR’s, ring it! You are going to get stronger and faster. You will accomplish things that you previously thought weren’t possible. Be happy!

3) ]Don’t Stop, you are not Going to Catch your Breath

It may sound odd, however it happens to me quite often. I am in the middle of doing a WOD and I feel like if I just got ten or fifteen seconds, I could catch my breath and then finish out. It doesn’t happen and instead my time is a lot longer. Just keep going, try not to stop.

2) Nutrition is Just as More Important than Exercise

Proper Nutrition is the Foundation

The image above shows that nutrition is the foundation. GIGO. Garbage In, Garbage Out. Changes to your diet such as following Paleo will result in quicker and bigger gains. You are asking your body to do more so don’t you need better fuel?

1) Listen to Your Trainer

Your trainer wasn’t born knowing all of the movements and lifts. They made mistakes and learned the correct form. Listen to them. They want to make sure you get a quality workout and are not injured.