Focus On: CrossFit
Hi friends! How are you? Hope you’re having a happy humpday 🙂
For this week’s “Focus On”, I chose a workout that I’m actually very intimidated by: CrossFit. I’ll try ANY workout, and CrossFit is the one I’ve stayed away from for whatever reason. I know that it’s extremely intense and athletic, and have so many friends that swear by it, but I’ve never given it a try. So, I enlisted the help of dedicated CrossFitter Jenna, of the Paleo Project to help me with this post, since she is a CF pro.. and I am far from it 😉
Here’s what she had to say:
Before I get into what to expect, I’ll explain a typical CrossFit workout. Everyone works out together, in the same room, at the same time. Some finish fast, some take a bit longer. CrossFit workouts are suitable for children, teens, adults, elders, women, men, the thin, the overweight and the in between. It is for athletes, and those who have never worked out a day in their life. It is adaptable for any and all walks of life because it is altered depending on the degree of effort you can put into it.
For example, each WOD (work out of the day) consists of a warm-up, an adaptable work out and a stretch. They can last anywhere from 12 minutes to an hour. Sometimes the WOD will be to warm-up, run a 5k, stretch and go home. Sometimes, the WOD will be a warm-up, and then a set of deadlifts, as many as you can do in a minute, rest for 20 seconds, repeat for 20 minutes. Although everyone will be at a different level of expertise, everyone will finish in 20 minutes and everyone will be maximizing their own effort. Then, you have your timed workouts: 3 Rounds for Time: 10 pullups, 20 squats, 30 pushups, 40 wallballs. When you’ve completed your 3 rounds, at your own speed, you’re done. You stretch, you go home. Everyday is different, challenging, rewarding and a true testament to what your body is capable of. Now, what to expect?
Honestly, expect to feel a little intimidated at first.
CrossFit gyms, often referred to as “the box” as in, “see you in the box this afternoon”, are usually established in just that. Big, wide open, high ceilinged warehouses, garages, old recreational halls, or parks are the best and most common setting for a successful CrossFit. This is because a spacious, no frills environment is the best places to perform one of the nontraditional, functional, whole body workouts that CrossFit has to offer.
No Treadmills, No Bicep Curls, No Headphones.
Again, CrossFit is one of the best workouts because it eliminates everything that a globo-gym embraces and encourages. The music is usually played from a single source, loud enough for everyone to enjoy. This is because each person doing a CrossFit workout is doing it together. When the clock starts, or the whistle blows, or the coach yells “GO”, every person begins the same workout. They don’t do isolated workouts for instance, just focusing on your left bicep or just your calves. No, each workout is designed for a total body workout. Rowing, pull-ups, pushups, sprints, kettlebells, deadlifts, cleans, presses, squats, if it has the ability to enhance your everyday life and your overall movement, you’ll be doing it.
There’s No I in Team
A typical CrossFit WOD (workout of the day) will involve a timer and a large group. This is not to terrify you, I swear. This is not to make you feel slow, weak, or less athletic. The timer as well as the group, is there to help you push yourself, to do better than you did last week, last month, last year. Many Crossfitters keep journals of their WOD’s to keep track of how long it took them to complete say, 500 meter row, max effort four weeks prior. Each the WOD is a 500 meter row, you can look back at your journal and track your progress. The sense of accomplishment, growth and improvement built into these workouts is amazing and you always leave a CrossFit workout feeling like you got the best workout. Even though there are people around you, possibly finishing first, running faster, lifting more, completing more reps in less time, there is such a sense of connection and community in a CrossFit gym, the competition becomes half the fun. You want the person next to you to do better, because you’ve been watching them work on their pull-ups for 3 months now and they finally did the prescribed amount from the WOD. No other gym experience will give you that reward and eliminate the stress of working out in front of people.
A Personal Trainer for Every Workout!
Every CrossFit instructor is trained and qualified to help you perform your best, safest, workout. They will never put you up to something that your body couldn’t handle. They evaluate your strength, challenge you, watch you grow and congratulate your efforts. They also ensure that each time you lower that bar, pull yourself up, or do a standard squat, that your form is 100% accurate to eliminate the risk of injury. The best part? The cost of the personal trainer is built right into your gym membership.
No Two are Alike
I’ve done CrossFit workouts with 65-year-old women, 12 year-old-kids, triathletes and couch potatoes. Each of those people has impressed me time and time again with their efforts, growth and resilience. CrossFit has proved to be one of the most motivating environments nationwide because of their overall approach to fitness.
Expect the Unexpected
Expect a bucket of chalk, ropes from the ceiling (yes, you will learn to climb a rope), rubber matted floors, no mirrors, kettlebells, row machines, pullup bars, yelling, loud music, wallballs, people cheering you on, a little bit of blood (from mastering your pullup), tape, sweat and a new outlook on fitness.
What to Wear:
In terms of clothing, anything that you would normally wear to sweat in will suffice. Most people wear shorts, sports bras and a good pair of running sneakers on running/rowing days. For workouts that don’t include running or rowing, you’ll see people in shoes with little support, multisport shoes or simply barefoot, as this is the optimum way to workout and build strength. You’ve probably heard people discuss the damage caused by overly supportive sneakers. You’d be surprised at what your feet are naturally capable, in this case, less is more!
Something else you might see at CrossFit are knee-high socks. While, yes, this is rather sexy for girls, it is also extremely functional. When performing deadlifts, the bars are supposed to stay right in line with your shins until the last moment of max effort, when the bar is thrust upward. To avoid scrapes, cuts and burns on the shins, girls (and guys) wear these socks to protect their legs. For the same reason, CrossFitters tape their hands, wear gloves and use chalk when performing any exercise that might cut their hands. These won’t be things you need to worry about in your first class, but for future reference, invest in some tape!
Overall, a CrossFit workout is one of the fastest, most efficient ways to get your daily dose of endorphins and strength. From gymnastics, calisthenics, endurance and weight lifting, CrossFitters are truly some of the strongest, healthiest bunch. Check out your state, CrossFit gyms are becoming huge across the United States and many offer free trial classes, bootcamps and discounts for students and civil servants.
Here’s *a video* to check out, too 🙂
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Jenna, I was pretty much blown away by this post. You’re a rockstar.. and possibly may have convinced me to give it a whirl 😉
Have you tried CrossFit before? What was your experience like?
See ya later today!
xoxo
Gina
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That sounds terrifying!
I have not tried Crossfit but I’d like to — sounds like an intense workout!
I’ve heard a lot about Cross Fit on twitter from some guys that I went to high school with. One of those guys has been significantly overweight for years but now is slimming down significantly.
I loved this post because I had no idea what Cross Fit entailed and now I think I want to try some time soon.
I havent tried it either, because it just seems so intense, but I really like the idea behind it. I’m a very competitive person so the group-fit aspect to push yourself harder would probably be just the right motivation for me!
Great post Jenna!! I haven’t done a CrossFit class yet – mainly because I work part time as a fitness instructor, as well as with a trainer, and already spend quite a lot of time in the gym as it is! But your post confirmed everything I’ve heard about CrossFit and now I really want to try it – sounds intense!
I agree… sounds very scary! and everyone in the photos were uber fit!! 🙂
We have something like that here called Sport Fit, which it sounds like the same idea. It’s known as a bit of a cult though, and very intimidating to a newbie…
Thanks for the crossfit post Gina 🙂 very interesting indeed. I think crossfit can be a decent workout, depend on the crossfit box you go to.
While I truly appreciate the lifting nature of crossfit, I only have on problem with some crossfit boxes – timed Olympic lifting. Not all boxes do this, but I really think it’s a bad idea to try and pump out as many Oly or power lifts in an alotted time as possible. Why?
In SEVERAL crossfit youtube videos, I have seen crossfit trainers encouraging students to keep going while the student has very poor form. I’ve seen a lot of this in hang clean videos especially. Not only is it not necessary – its definitely not safe.
I blame this on the lack of regulation of crossfit organizations. It has kept me from attending my local crossfit since one of my friends got a shoulder injury from attending the box. My only advice to those reading is to make sure you thoroughly research your crossfit box and hopefully your trainer has extensive experience in Oly/power lifting and gives you an indepth training that focuses on form 🙂
I agree! CrossFit has an incredibly high rate of injury, I’ve seen very fit people go into CrossFit and come out shoulder and back injuries. I like a lot of the values they promote, like community and working as a group, but the idea that just anyone off the street can or should jump right into Olympic style weight lifting seems ripe with possibility for injury to me. I’m a personal trainer and just recently picked up two new clients (that I train outdoors bootcamp-style) and some of the attitude they received and the philosophies preached to them kind of rubbed me the wrong way as a fitness industry person. In my opinion, being overly intimidating is NOT the way to change lives. However, I totally accept that this works for some people and have good friends that are devotees, so again, I see the value, I just think that you should be extremely careful before commiting to CrossFit and ensure that the one you are joining is a good fit for your level.
Haha, should have edited that. Meant to say that the new clients I picked up had just come off a month of going to CrossFit, one of the ladies has a history of intense back injuries and I couldn’t believe the stuff they had her doing!
Its too bad that they had a bad experience, I’m sure that just like anything it depends where you go. They do make you take an “on-ramp” class for 4 to 6 weeks where they teach you all the lifts with proper technique and then you can start doing to regular classes when you are done. I’ve never felt intimidated just motivated so hopefully most places aren’t like that. I guess its intimidating the first time you go but then I never felt that way again. 🙂
Yep, its totally dependent on the box. Sounds like there are some bad ones in your area Cat 🙁
I’m taking the “on-ramp” course for the month of May and am falling in love with Crossfit! I leave every session dripping in sweat 🙂
I just hope it’s not too costly to join the full program once this intro is over because I’m hooked!
Love your blog Gina! Keep up the great posts!
I have been doing crossfit for about 5 months now and I think it’s super unfortunate that people you’ve come across have had negative experiences. The coaches at my crossfit are very diligent about making sure all members have correct form, maybe their gym just didn’t have the highest quality coaches, really a shame because it is such a a great work out and environment (at least where i am a member)
Anyone can injury the body at anytime WHEN you push yourself. Granted CF does push us beyond what we thought we could do but that is also the beauty of it. I have pulled muscles and ripped hands but learned from it. My technique got better because of it. All in all…I’m tougher mentally and physically because of CF. It’s done so much for me!
What a cool workout I want to try crossfit so bad!!
I love Crossfit! I’m in ROTC and we use CF and Sealfit daily for our PT. It’s amazing what strength gains you’ll make once you start! I’m now deadlifting 180- I started and was barely able to deadlift 100. One thing though… DON”T try Crossfit at home, if you’re inexperienced. Go to a box and learn the exercises first, so you don’t hurt yourself!
this was an awesome post! i had no idea what crossfit was, and this definitely clarified! 🙂
OMG that was amazing!! It’s intimidating but in all honesty I never even knew there were “gyms” catered to just crossfit! I have to seek one out in my hood! Oh man and seriously, blood! hahahaha torture on the hands it sounds like, but nothing unbearable. I’d probably consider them battle wounds 😉
I have a friend who got seriously into crossfit and also the paleo style of eating. She and her hubs both did it and they both went from average size or a little thick to seriously amazing looking results…like magazine cover bodies. I was BLOWN.AWAY by their results and my friend also had a baby, too, and this is what helped her get back on track after her son was born.
I have never done crossfit and am not a paleo style eater, but this post has inspired me to learn more about C.F. Thanks, Jenna! And Gina for featuring this!
My box is doing a paleo challenge right now. I feel awesome since I started it. I’m glad they had such good results!
I’ve never crossfitted, I’ve been tempted, but I do most of those things on my own anyway. The only thing I don’t do is the oly lifts and I’m kinda on page with ilovefetacheese on not agreeing with timed heavy lifting. I’d also prefer to keep working on increasing my pull-ups and not kipping crossfit pull-ups.
This post did make me miss the rowing machine though, I used to row in college and timed 2k-10k tests were both brutal and amazing at the same time. We have 2 rowing machines at work (beach) but they are both pretty old, rusty and don’t have a working time/distance screen. I may have to invest in a concept2, I still get the catalog every few months 😀
I’ve just heard of a new gym in Cali called SpeedX which is a branch of CrossFit that focuses more on the high intensity intervals and takes out the serious heavy lifting portion, that I would like to try 🙂
Kipping pull ups are very controversial 🙂 I like full pull ups better too.
I have been hearing about this a lot more and want to give it a try. Unfortunately it is so expensive I am going to have to put it off until I come into some more money. Looks so amazing and worth it though, just don’t have the dollars.
I train at a gym similar to crossfit. Crossfit is mostly about performance. The gym I train at http://www.gppfitness.com focuses mainly on optimal health. The workouts are designed to be no longer then 30 minutes but you give a full out effort. Most workouts are “for time” , which are my favorite!! check out todays! it will make your core burn 😉
Yes, walking into the “the box” can be intimidating but once you walk through that door and get the wod done you just became part of a great community, made new sweaty friends and feel amazing that you just completed your first of many workouts!
I wish we had Crossfit here!
I have been doing CF twice a week for about 1.5 years. It’s the most compact and best workout I do. I love the “specialize in not specializing” mentality. And I love it makes you strong in the mind and body. It’s also fun to hang from bars and jump around and lift heavy weights. I wrote a “how to crossfit” post on my blog too. http://www.marcigilbert.com/2010/09/14/how-to-crossfit/
I’ve always wanted to try that! My gym uses very similar equipment…we do alot of box jumps & pushups. But we incorporate some classics like spinning & dumbbells too.
My boyfriend lost over 100 lbs doing crossfit and he still meets with his trainer to do it two to three times a week. Sometimes I get invited to go with and EVERY time I spend the entire work-out wishing that I hadn’t and .then as soon as it’s done I’m so glad I did it, haha! It is INTENSE and it is HARD work. Last time I went I had been doing wall ball squats for SO long that I felt super nauseous and the trainer literally said, “If you need to puke here’s a bucket and then get back to it..” It was tough love and high intensity for sure but you feel SO good when you finish it. Plus, I love how supportive all the other members are and how they want you to succeed as much as you do!
I’ve always been pretty intimidated by Crossfit (and Crossfitters- I’ve encountered many that sort of evangelize about it, which is kinda irritating) but I can’t deny that it looks like an awesome workout. I actually used to do something very similar with the lulu girls- it’s called Catz, and I think there are actually a few locations in AZ. The group, gym class-like atmosphere was really motivating and it was a killer workout. Like, sitting on the toilet the next day was challenging.
I have always heard huge raves about cross fit but honestly have been too scared to try it…I loved this post!
Holy Moly, this is terrifying! (In a good way though) I use to do boot-camp classes, but this is like, next level. I definitely have to find somewhere to do that in my city! Thanks for sharing Gina!
I do a free Crossfit class every Saturday – I love it. My crossfit gym is so supportive of new people and after every workout everyone high fives. It’s a good feeling.
Once my current gym membership is up I’m going to switch to doing crossfit all the time. The ladies there are so fit and strong, I want to build my strength like them 🙂
Never tried it but this post made it sound so interesting!
I actually do cross-fit and love it!!! At my work we have a gym and one of the trainers coordinates it. If you are intimated, don’t be. No one is looking at you since you are all doing it together, you get a great workout and will feel your endurance increase very quickly. Also, since no one is paying attention if you are supposed to do so many wall extensions and on your last round can only push out 15, then do 15. Just don’t cheat yourself 😉
LOVE LOVE LOVE CROSSFIT! Yes, it IS the hardest workouts I have ever done:) You feel SO accomplished after doing a workout like Anglie, 100 Pull-ups, 100 Push-ups, 100 sit-ups, 100 squats. I have gained muscle, confidence and friends through crossfit. Give it a try! Everything is scaleable, you slowly build up.
Um..and the men are HOT! Just sayin..:)
Babs
CrossFit seems like it would be a challenging workout and this post made me want to try it, even though I’ve always been intimidated. Since everyone does the same thing, though, it doesn’t look like it would be good for people (like me) with injuries or any sort of limitation. I have ankle issues and can’t run or do anything where I’m heavily landing on my ankle, so I’m guessing this might not be the work out for me.
If you’re working w/ limitations/injuries – I would suggest definitely going to a box (what CF’ers refer to the place we workout — you may call it a gym…) where there are certified instructors. They will work with you to modify the WOD to meet those limitations. I’ve seen people back at CF within a couple of weeks of shoulder surgery, knee surgery, bad car accidents – heavily modified – but still getting in there!
??? CrossFit ???
Of course, after Filthy 50 (Description: http://www.crossfit.com/mt-archive2/001550.html) on Monday, I’m still moving a little slower than usual. Didn’t stop me at all from being in the 5am class again this morning, though with all my peops!
this gave me a lot of insight on crossfit, thank you! there is a crossfit gym here and i have heard about it and sort of looked at it, but wasn’t really sure what all went on there. now i know.
it sounds very interesting and never boring and a killer workout! I might have to try it one day.
I tried a couple crossfit workouts in a box last year and LOVED them! However, I couldn’t justify the drive to get to my nearest box, so I took a couple on-ramp classes to get some of the bigger lifts down, and now add in some crossfit workouts from the website into my weekly routine. Love, love, love! Totally changed how I thought about intensity and exercise!
I have not tried Cross Fit, as it intimidates me as well. I am so glad you have this post because I am willing to give it a try after the Rock N’ Roll Marathon in two weeks. I bet this would have been some great cross training to prepare for the run, but it’s getting so close, I am a bit afraid to start a new activity and get injured. What do you think? Wait or take a class before the run?
A couple of the CrossFits by me offer a free class once a week, which I took a few times. I LOVED it and felt that I was pushed to my limit and felt so motivated!! It’s an awesome workout that will leave you sweaty and panting, in a good way! But CrossFit can get a bit pricey, which is why I haven’t stuck with it.
That sounds absolutely terrifying! I don’t think I have the guts to do that kind of workout. Great post, though!!
I’ve been doing CrossFit for a few years now and it is nothing short of incredible and transforming. I can understand that some might think it’s intimidating, but honestly, the CF community has been one of the most welcoming and inclusive fitness groups that I’ve ever encountered. It doesn’t matter if you’re a superstar or just starting out, there is room for everyone to grow at their own pace from their own starting point.
Thanks for highlighting CrossFit! I hope it becomes even more popular now!
Wow, I am there with you Gina–it does sound intimidating, but I guess there’s the usual wisdom of nothing worth doing is easy, so I believe Jenna when she says it’s effective. I was pretty terrified (and in PAY-HANE) at my first P57 class, but I just returned for a class this morning after a year+ away, and it was like an old friend. Plus, now that I’m much stronger from 4 months of teaching, I didn’t need to curse my way through it. 🙂 So yeah, the feeling of progression and accomplishment is pretty baller!
I LOVE LOVE LOVE LOVE CROSSFIT! I have been crossfitting for 7 months and cannot see myself going back to my old gym. You can’t call the workouts in and you will definitely be called out for not giving it 100% but as others have said it’s an amazing community. No need to feel intimidated because there is always someone there to help answer questions. Honestly, I have as much fun helping new members as I do during the workouts.
very nice post and well put together Jenna.
I too have not really done a crossfit like you Gina. Soon I am up for it though! I have to say they seem way more popular in other parts of the country than in LA…
🙂
ahh I’ve been watning to try crossfit for so long just because it reminds me soo much of Zuzana (bodyrock.tv)! I think this gives me more incentive to just go for it =D
That sounds awesome! I will be interning at a place in the fall that incorporates a lot of things like CrossFit does, the “not your every day” activity type things. We really mix things up. Is CrossFit a gym of its own? What are membership costs/packages like?
Memberships tend to be pretty expensive because of the personal trainer built in. They tend to be around 100 a month, but this is definitely the place to splurge, if it means cutting back some iced coffees, pedicures, or that extra pair of shoes, it might just be worth it for you. For me, I couldn’t swing it after my first year of working out there, but I took away so much from them. They usually give a free trial class and then a few “foundation classes” to introduce you to just about every thing you’ll do in the course of your membership. After this, you can sign up monthly, yearly, drop in punch cards, family memberships, student memberships, military memberships etc.
It’s funny how this post came up today. I’ve been comtemplating trying Cross Fit for a while now. There is a local Cross Fit gym and I am forever lurking on their FB page and website. It scare and intrigues me all at the same time. I feel like I’ve done it all, weight lifting, Yoga, Pilates, running, TRX, cycling, P90X, you name it. Right now my focus has been on cycling, which will always be #1 with me, and TRX. I love Pilates and Yoga, too, but love the group motivation that Cross Fit seems to have. Thanks for the post, it just gave me another push to try it.
Crossfit terrifies me, but I do want to try it! Maybe when I’m NOT marathon training 🙂
I do think it can be for anyone. I HAVE seen a few pregnant women doing Crossfit and I think that’s AWESOME.
Looks challenging, but it seems like it would go really quickly and you wouldn’t get bored!
Looks challenging, but it seems like it would go really quickly and you wouldn’t get bored!
I started doing a two week on ramp crossfit class, a beginner class. Within the last two days I have been the most sore that I have ever been in my whole life. The workouts are intense and extreme, I have enjoyed the workouts but not really the crazy soreness. I am still debating whether crossfit is for me.
I think one of the big reasons that Crossfitters are successful in gaining strength and losing weight is their diets. Crossfit is a gym that really puts a huge emphasis on food and nutrition – specifically the paleo lifestyle. Many gyms/trainer out there do not emphasize nutritionas much and I think nutrition matters much more than exercise when it comes to losing weight. Basically this means no grains/legumes/dairy, and plenty of protein, veggies, and some fruit. I’ve eaten this way for 2 years now and feel absolutely amazing. If you learn to cook, it’s not as limiting as you first think (I use plenty of yummy spices). I feel so much stronger in my workouts and full for much longer too. If anyone is interested in learning more about paleo, I recommend “Primal Blueprint” by Mark Sisson and “Paleo Solution” by Robb Wolf. I will also note that since I went paleo, I have not been sick – not once.
I have not tried or really heard much about Crossfit, but I live in the sticks of New England so this is no surprise. Interesting read & sounds like quite the workout!
I live in Maine in the boonies as well and there is a crossfit gym in a local town 🙂
They just opened a cross fit right down the road from me. i am looking into trying it out. It does seem intimdating, but I’ve been so intrigued by it for so long!
You have debunked the “WOD” mystery! I kept seeing that acronym on my Facebook news feed, and always wondered!
I am completely imtimidated by CrossFit as well, Gina. CJ has done it, loves it, and is trying to convince me to try it…I love a good workout, but that just looks terrifying, lol.
This is so fabulously written…it actually makes me want to try it! I’ve been so scared od CrossFit and I literally have a gym on the next block from my apartment! This may give me the boost I need to try it out! Thank you so much for this post!