More helpful thoughts to crossfit newbies

You need to set aside a decent amount of time typically an hour and a half. There is a huge amount of set up cleanup and standing around. There are typically a lot of newcomers that require extra attention like myself. You do a warm-up some stretching and then they have some sort of training. Then you will do the work out of the day. In my estimation you need to be prepared to set aside four to five days a week for this program to be effective. Granted if you’ve never done any type of physical fitness prior even two or three days a week of this type of program will be good for you. It appears that most of the members have little to no prior gym experience. Real gym experience that is. And then of course there are the soccer moms washed out college Athletes and Middle Ages men. There is also a large contingency of female gym rats that made the rounds through kickboxing Zumba aerobics class and home videos too. Like most gyms there’s a broad cross-section of people which makes the application of this program very cumbersome and time-consuming. Make sure the gym you join has adequate resources and coaches available. The CrossFit that I attend is one of the larger ones and still there are issues with getting everybody to do the program at the same time. I believe the cult atmosphere that most people speak of is because you spend so much time in the gym cleaning up training and standing around with these folks. Plus many believed that CrossFit is the be-all and end-all of physical fitness. It’s a great program if you looking to get in shape and to be pretty good at everything. Most of the advanced athletes seem to be built like martial artists or yoga instructors. Very lean and very defined. Some of the women appear to be very androgynous. The women burned so much fat that many tend to lose their breasts. Plus they pack on a decent amount of muscle because of all of the Olympic and power movements. For some reason the men seem to cannibalize most of their muscle bulk and wind up with a very lean athletic build.


Helpful hint for new CrossFit male athletes

Don’t make the said mistake of showing up for one of these workouts in your boxers or tidy Whiteys. Make sure you own at least one pair of compression shorts. Otherwise it’s going to feel as though you a junk has been on a wild and violent roller coaster ride. Trust me compression shorts are a lifesaver. Or at the very least a junk saver. I would hate to think what the low-level of Dave Smith would look like if not for compression shorts last night. Can I get an amen for compression shorts???

a little homework Crossfit style….

I have been managing a total of 3-4 workouts a week at crossfit.  Usually one of these days are performed at home.  My wife and I chat a little, usually she does the talking and I do a lot of nodding.  She is of course more proficient than I in matters of crossfit.  Anyway she and I usually come up with something good.  Today I thought she let me off the hook.  I begin thinking to myself “what did I do to deserve this little reprieve??”  Seems awful kind of her?? I then start with the whole self doubt thing “does she think I suck that bad??”  Anyway, she comes up with this little ditty I fondly call “The wife beater”–I know, I know not too politically correct–its just how i felt after this workout.

100 jump single unders

30 air squats

10 burpees

3 rounds for time

My time sucked–12.07 and boy did I suck wind

Like some crossfit workouts–they look real easy on the whiteboard, but after one round your thinking “Hollllly shiites and muslims, how in the mother fuzzle world am I gonna get through this shizzle??”  Kicked my ass! 

The Spartans say that any army my win while it still has its legs under it; the real test comes when all strength is fled and the men must produce victory on will alone.’

Spartan wisdom

Hollow Rocks


Want to shred up those abs but tired of doing sit ups and crunches?

Good. Cuz everyone is tired of watching you on that fucking pointless AB machine. Time to step your game up.

Start with finding your hollow position. Hollow rocks are, in my opinion, the best core burners you can find.

Do 100 Hollow Rocks for time. Use the timer on your phone. Do it every day this month and try to beat yourself by a few seconds every time.

No fucking idea what a hollow rock is? Peep this video. You might laugh and say those are too easy…. Let me know how you feel after 100 !!!

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