For time:
Deadlift, 15 reps
50 Pull-ups
Deadift, 12 reps
40 Pull-ups
Deadlift, 9 reps
30 Pull-ups
Deadlift, 6 reps
20 Pull-ups
Deadlift, 3 reps
10 Pull-ups
Rx’d weight for men is 225, women is 135. Eat your spinach and hold on tight!
Welcome to the team Cindy!
Words like intensity, thruster, burpee, clean & jerk, handstand push up, and ”for time” are enough to make a even CrossFit veteran a little anxious, but they are downright threatening to a newcomer. There’s no doubt about it: CrossFit is intimidating. It’s scary. It’s uncomfortable. It can even be a little painful from time to time. But it’s also incredibly rewarding. Who wouldn’t love to be in the best shape of their life?
Getting out of your comfort zone is a daily expectation around here. Comfortable is on the couch with a TV dinner and a bag of Doritos. Comfortable is a casual stroll on the elliptical with a Gatorade and a magazine. Comfortable is the very reason we become uncomfortable with our physical state. Stepping outside what is comfortable is where progress happens, where goals are met, and where the impossible becomes real.
It’s true that wall balls, pushups and kettlebell swings can be uncomfortable. Sometimes very uncomfortable. The reality though, is that the scariest, most intimidating, most uncomfortable part of CrossFit is walking in the door for the first time. It is leaving your ego at home and stepping into the unknown. Once you’re here, the environment is inspiring. Peggy is doing 100 pull-ups. Mary is lifting a barbell above her head for the first time in her life. Pete is picking up heavy stuff. Rachel is working toward her first push-up after class. George is upside-down. And everyone else is in their own unique pursuit of better fitness as well. It’s a journey that in here, we are all in together.
There is a common misconception that one must first get into better shape before participating in CrossFit. Getting into better shape is the point of CrossFit! It doesn’t matter where you start. You might be an elite athlete or you might get winded on the way upstairs. Either way, there is plenty for you to gain through what we do. If you’re comfortable with your fitness and health in general, keep doing what you’re doing. Hold onto it. You have something to be proud of. If you’re not sure, or maybe just a little uncomfortable with the person in the mirror staring back at you, maybe it’s time to capture that feeling and step outside your comfort zone. After all, what have you got to lose?
Comments: What inspired you to give CrossFit a 3,2,1… go?
January 27th, 2010 at 8:21 am
You said it Adam. I was so afraid to come in the door that first time. Boy i sure am happy that i did.The physical and emotional changes that go through your body after completing something are amazing. When you complete something you never thought you would ever be able to do its even better.
January 27th, 2010 at 8:43 am
Nice read Adam. You are assisting people with a positive life change everyday.
January 27th, 2010 at 8:52 am
Thanks, Adam. I’m going to forward this to my friend, Heidi, who wants to check out a class. She asked me if she could come “watch” a class. I told her she was more than welcome, but there’s no watching allowed. (I told her you’d take it easy on her, though.) Thanks again for the inspiring words.
January 27th, 2010 at 9:39 am
You got it Dana, I know you’re going to cruise through Baseline tonight! Way to set the bar high Jessica and Cindy!
January 27th, 2010 at 9:39 am
What inspired me? I grew up in a small town working with my hands, being out doors, and thinking that being ‘in shape’ was worthless if it wasn’t the result of physical activity related to working or playing. The idea of going to the gym, using machines, or lifting weights for the sake of lifting weights was both foreign and appalling. I am not a meat-head, and never want to be one. But when my wife discovered CF (following her own path of ‘regular’ fitness), I finally saw a group with similar ideas. Being over 30, carrying a pretty good sized spare tire, and seemingly avoiding the same activities I used to do to stay in shape in my youth (hiking, biking, boarding, working outside) – I knew it was time for me to make a change.
So one afternoon last April, wearing Romeo slippers and Carhardt jeans after work, I met Cindy…and then spent another 4 hours putting together the pull-up sculpture in the back of the box. 3-2-1-GO!
January 27th, 2010 at 9:45 am
If we could all help one person the way Adam helps all of us we’d be better people. I bet we all have a few friends that would benefit from CFV.
My inspiration for trying crossfit was watching my hunting buddy get in the best shape of his life doing 5-15 min workouts while I spent hours grinding away at a gym. 3,2,1…Go!
January 27th, 2010 at 10:57 am
Awesome read Adam…and so true!
January 27th, 2010 at 1:25 pm
I was nagged by one of my best friends for probably a year or so. I had just moved out to the West Coast and was trying to attack one goal at a time. One of them was to get back in shape and become a “beast”. A term I was yet to understand but had heard many times before.
I went into my first Crossfit class and felt like I was surrounded by a bunch of Circus performers, but the thing was they were easily 10 years older than me, stronger and faster than anyone I had seen before.
My first workout knocked me out, I’ve never been beaten down so bad by a workout, and it was my fault, because I pushed myself hard enough to shut down. I figured anything that could whoop my you know what so bad needed to be conquered.
Yeah it was real intimidating at first, but I don’t like being intimidated by anything so a year later here I am in the best shape of my life laughing at those memories.
I also originally wanted to get in shape to become a police officer..later I laughed at how much I had overkilled that. =)
January 27th, 2010 at 1:27 pm
I also noticed right away that Crossfit hands down gave me the best results for my time spent compared to anything.
January 27th, 2010 at 2:08 pm
Even experienced athlete’s that are comfortable with their fitness can improve. I’m a pretty decent triathlete but the never ending goal of self improvement led me to crossfit.