"The reason it works is known technically as undulating periodization...by keeping your body guessing, you allow yourself to continue making gains."
Read how one Muscle and Fitness writer found CrossFit.
The bottom line: With CrossFit, you're never comfortable.

Backsquat

5-3-2-1-1-1

rest 5 min

AMRAP in 15 min.
Unbroken
Do not move to the next until you have completed the set unbroken.
15 double unders
5 toes to bar
15 GHD back extensions

Very good question. Not just No, but Hell No.

All Crossfit gyms are individually owned and operated, and is Not a franchise. Basically, all gyms "do their own thing". Our affiliation to Crossfit is based on our passion for quality training and programming; love of functional movements done at high intensity; and much admiration and respect for the founders, Greg and Lauren Glassman, who brought their vast knowledge to the masses.

What does this mean to you? You should check out the facilities, the coaches, and the classes.

Some gyms may omit olympic weightlifting, gymnastics, or some other "common" modality. Some programs are based on bodyweight only. The experience and skill level (not the same thing) of coaches and trainers also vary. What do you get with your membership? Are there workshops or community events? Are you just paying for someone to tell you what to do (definitely NOT the same as someone showing you what and how; and getting you to understand why). Is there real coaching going on? Are you learning new skills and moving forward?

So again, we are all similar, but can be vastly different. Choose what fits you best and your goals. No matter what, I am glad you found Crossfit. Done correctly, it is the BEST strength and conditioning programming around, AND it will get you to your BEST fitness. We can guarantee it in our gym.

Said first at CrossFit Evolution.

Today's Workout

Nancy-lite
5 x
400m run
15 power push ups*

add air time at the top of your push up.

For the Fallen

With proud thanksgiving, a mother for her children,
England mourns for her dead across the sea.
Flesh of her flesh they were, spirit of her spirit,
Fallen in the cause of the free.

Solemn the drums thrill; Death august and royal
Sings sorrow up into immortal spheres.
There is music in the midst of desolation
And a glory that shines upon our tears.

They went with songs to the battle, they were young,
Straight of limb, true of eye, steady and aglow.
They were staunch to the end against odds uncounted;
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old,
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.

They mingle not with laughing comrades again;
They sit no more at familiar tables of home;
They have no lot in our labour of the day-time;
They sleep beyond England's foam.

But where our desires are and our hopes profound,
Felt as a well-spring that is hidden from sight,
To the innermost heart of their own land they are known
As the stars are known to the Night;

As the stars that shall be bright when we are dust,
Moving in marches upon the heavenly plain;
As the stars that are starry in the time of our darkness,
To the end, to the end, they remain.
LAURENCE BINYON

Today's Workout

5 x
20 burpees
30 double unders
40 squats
1 min rest

I look back at my score and think I could have done better and grabbed one more rep. If I just kept going - did I really need to rest between reps? Could I have picked that weight up sooner? In the moment, though I know things were different.
I compare my results on the Scoreboard and how I am rating next to my friends who I have competed with before. I waiver between wanting to train more to get a better result, and feeling really proud that I have come a long way from Franning with an unloaded bar and a big rubber band.
I don't think I will ever be satisfied. And at the same time it is supremely satisfying.

Our fun is unfun.
Melissa Urban.

Today's Workout

Seven rounds for time of:
7 Handstand push-ups*
7 deadlifts (100/75kg)
21 double unders

* L1 dumbbell seated press, L2 decline pushups (feet on box), L3 reverse handstand push ups (face wall) - feet as high as you can manage uncomfortably.

Today's Workout

Annie
50-40-30-20-10
double unders
sit ups

rest 3 min

gym skills handstands, rope climb, pull ups, TRX work, loaded pull ups.
or
bar work - technique and drills.

Make your daily workout a non-negotiable commitment to yourself. This will remove any question as to whether you 'have' to do it and makes the whole routine flow better for everyone involved.
The routine of training can be serve as a constant in your life when everything else moves along and changes - jobs, houses, relationships. This can be very reassuring at times when everything is up in the air.
Another great plus for CrossFit workouts are that they are a finite amount of work - you know once the work is done or the time runs out, that is it. Get on with your life. In a world where you are often only part of the process and you may not get to see the whole thing from start to finish, this is very rewarding.

Today's Workout

7 x
7 hang squat cleans (55/40)
7 double unders
7 push press

Cash Out
30-20-10
GHD Back Extensions
V sit ups

Eat something because you want it, and because it’s special… not just because it’s there. Say someone brings Tim Tams* in to the office. I look at the plate and think, Tim Tams are here. I could eat a Tim Tam. But I can have Tim Tams any time I want. So if I really want one in an hour, or a day, or next week… I’ll just go get one. The fact that it’s sitting there does not make it special...


*Oz-As. If you live overseas, and someone visits with a packet of Tim Tams, then they ARE special. If you don't know what a Tim Tam is, well that is a shame.

Read the whole 9 article here.

Today's Workout

Tabata ladder - Front Squat, Double Unders, Push Press, Toes to Bar
20 sec work, 10 sec rest then move to next ex:

Front Squat (75/55lb), rest
Double unders, rest, Front Squat, rest
Push Press, rest, Double Unders, rest, Front Squat, rest
Toes to Bar, rest, Push Press, rest, Double Unders, rest, Front Squat, rest
Toes to Bar, rest, Push Press, rest, Double Unders, rest
Toes to Bar, rest, Push Press, rest
Toes to Bar

Record total reps
No rack

rest 4 min

6 x
12 sit ups
9 push ups

...a cheat meal or a cheat day does nothing for your physical health and well being that couldn’t be done better with good, clean food. But there are a whole host of reasons to cheat that I DO support - and those are all mental.
Read the good guide to dirty eating here. Its great

Today's Workout

A.
8 min cut off:
1RM SDHP

B.
6 x
5 hang squat cleans @ 3/4 BW
5 burpees
10 deadlifts

C.
pull ups

7 tempo 3212*
7 kipping
7 loaded
7 narrow chinups

3 sec down, 2 sec hold sec hold, 1 sec up, 2 sec hold.

You've found CrossFit and you want to spread the love - without sounding like a zealot on a 'ping', or a big bragger. Someone asks you, 'what is it?', and you answer.....
well we do these workouts and we do pull ups and we use kettlebells and deadlifts and you should see the guys that train there they are really fit I mean not just look fit they are fit and we jump on boxes and they talk about eating like a neanderthal and we row and run sometimes and I thought I was going to throw up.
Great, covered it nicely.

Many have found it hard to succinctly describe what CrossFit is. You are best off doing it to get it, but how do you get your pals to do it?
Try working on your Elevator Pitch.


CrossFit kids enjoying the climb.

Today's Workout

3 min cut off for each activity
A. 50 squats, max rep pull ups in remaining time
B. 500m row, max goblet squats (20/15) in remaining time
C. 30 kettlebell swings (28/20) max rep toes to bar in remaining time

rest 5 min

5 x
5 box jumps 20"
5 deadlifts (100/75)