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How To Think About CrossFit

September 26, 2013

This was our most popular blog post, and with the new website, it’s temporarily unavailable.  So here’s a good read and repost.  The gist of it, try to get a little better each time you come in for class, and that consistency will add up to big time success over time.

How To Think About CrossFit

CrossFit is more than just about getting sweaty.  Don’t get me wrong, you will get sweaty, be out of breath, and feel sore, but you could get all that in a spin class.  So is CrossFit just another fitness program that makes you sweaty?  The answer is of course ‘No’.

CrossFit is a program that can change lives.  CrossFitters are pursuing an elite level of fitness.  That elite level of fitness, being in the best shape of your life, means looking and feeling athletic and healthy, being able and prepared for life’s unknowns, whether it be pushing your car off to the side of the road, or hiking Half Dome in Yosemite.  Being in the best shape of your life can mean beating your friends in sports, doing pull-ups when you never could do them before, or running a half marathon.  Spinning, pilates, and gimmicky weight machines will not get you any of that, but CrossFit can.

A more appropriate way to think about CrossFit is to think of it as going to college, where you take classes, study, develop skills, and then 4 years later, earn a degree.  It’s the same way with CrossFit.  You’ll take classes, develop skills in gymnastics, running, and weightlifting, and with time and commitment, develop into an athlete and earn a ‘degree’ in fitness.

Think about it, just like you wouldn’t sign up for a semester of Spanish, attend only a few classes, and expect to do well on the exam, you can’t do CrossFit sporadically and expect to get fit.  You have to work and show up consistently.

You can’t enroll in upper division college courses without having the necessary tools and skills from the prerequisite classes, and you can’t excel in the more complex movements in CrossFit without first mastering the basics.

In college, you take notes, learn new vocabulary, and study.  What other fitness program has you keep a journal, learn new terms like ‘active shoulders’, or study videos to better analyze human, athletic movement?

Success in college is measured not in months, but in years; you don’t get a bachelors degree after a single semester.  A mastery of CrossFit will also take not months, but years.  Muscle-ups, handstands, rowing, a bodyweight snatch, are CrossFit milestones that you will have to earn over the course of years.

It is that sort of commitment and philosophy with regard to CrossFit that will get you toward an elite level of fitness and health.  The college student that attends the classes, participates in the lectures, and studies the material will succeed and graduate.  The CrossFitter that attends the classes, actively receives the coaching, learns how to move, and makes the commitment will also succeed.

So, are you the student that drops in every now and then to physics 101, or are you studying quantum physics, in your final semester of school, getting ready to graduate with honors?

CrossFit is hard work and you will be challenged with new and difficult skills and tasks.  And while it may seem easier to just grab a spin bike, adjust the seat, and start pedaling, remember that nothing in life worth wanting ever came easy.



All Levels and Beginner Classes

Skill: Rope climbs and double-under practice


15 minute AMRAP of:

8 supine ring rows

12 wall ball shots (20#/14# for women)

20 double-unders

Upscale to 1 rope climb for ring rows

Women’s Class

Skill:  Push jerks



3 rounds for time of:

400 meter run

10 pull-ups

10 push presses (53#)

10 lateral hop burpees

Advanced Class

California Affiliate League Workout 1

The Alternator

In Teams of 2:

50 alternating wallball shots (14# ball) 11′ target for men, 9′ for women

40 alternating overhead squats (135#/83# for women)*

*5 penalty air squats every time the barbell is dropped

30 alternating burpee pull-ups

20 alternating clean and jerks (185#/113#)

10 alternating power snatches (135#/83#)

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