Inclusion in Crossfit

So, as a former teacher, I should have caught onto this before – Crossfit’s main training premise is inclusion! I believe it’s one of the main reasons why it does so well. Whether you’re an athlete, beginner, senior or teen, there is a starting place for you at Crossfit.

Wouldn't happen in Crossfit
Wouldn’t happen in Crossfit

Last night during my THIRD workout (yep, I drank the kool-aid and am now hooked), I worked out next to a 280 lb overweight man, and a forty-something woman who can do unassisted pull-ups with the ease of a squirrel monkey.

Look ma - no hands!
Look ma – no hands!

It’s actually insane. I was in awe of this lady. In my own Crossfit “goal” list, I added complete one unassisted pullup before the end of the year.. yet this lady cranked out 15 in a row..whoa. Here I was just considering making a big move and going down to one elastic band for assisted pullups. The thing is, it really doesn’t matter. You push yourself as much as possible, the environment enables you to do just that. Seeing something like that is pretty inspiring to me and helps push just a bit further.

Another thing – I  don’t get BORED! This is such an issue I had with gyms in the past. I’d go, have one good workout and then plateau for the next little while. I don’t think I’ll ever have this issue of falling into an exercise rut because you are pushed to you limits every time through variety. Last night we did a 24-15-9 workout. I had no idea what this meant, so Coach Jeff told me it’s a like a pyramid for circuit training. 24 reps of each of the following: Pull ups, v-snaps (what? See my last post here on the trouble I experience with Crossfit abbreviations) and front squats. Then the next set you do 15 reps of each, then 9, the time you complete all 3 circuits in, is your “score”. I did it in 8 mins, 29 sec – my new benchmark.

So not only is the workout itself inclusive due to all the modifications, but then you have all this positive energy after a workout. I’ll admit, I was a bit taken off guard after my first workout day was complete and I had a round of high fives come my way. Everyone is welcome, unless you’re a complete douchebag  – then maybe not. Even then, I wouldn’t put it past this group of people to give you a high-five at the end of your workout.

My point is, if inclusion is the program,  variety is the method of Crossfit. The program really does challenge all sorts of different muscle groups and still manages to keep it interesting. You feel included in the group at the end of a workout, whether you lifted 25 lbs on your front squat or you’re this guy…

I want to work out with this guy...
I just this this picture’s really great..

Go on, do it – drink the Crossfit Koolaid. Just don’t update your facebook status every 5 mins about it.

Until next time, stay fit and have fun.

Yep, I went there..
Yep, I went there..




Crossfit definitions please

When you first start Crossfit, you should be handed a glossary. This glossary should decode all the Crossfit terms a newbie needs to know. I do not know how many times I stopped and looked at the board last night thinking, “what the hell does that mean?”.

It was my second time going to Crossfit, and I have to tell you it was remarkably better then the first – check out my recap of my first time here – DBT – A Crossfit newbie’s first ever WOD. After the DBT (death by Thrusters) workout, I could not travel the stairs for about 5 – 6 days. It was boarding on the ridiculous especially since I had caved and brought Yoga and an ice bath in my life for the week. Finally Saturday came around, and I could move with a slight grimace rather then a groan.


Back to the definitions, it was my first time with Coach Gabrielle, who was amazing. Since I’m still so new, she was careful to have me demonstrate everything once my mobility and warm up were complete. In fact, our strength was actually included in one of our circuits on our WOD (workout of the day). Score for me, I didn’t have to look like the newb I am while figuring out what the push press was all about.

So on the WOD board were:

AMRAP – 20 mins

BJ x 30

PP x 20

PU x 30


I’m no dirty freak, but box jumps are not what pop in my head when I see the word BJ. You can stay silent on this one, but I know you all agree….

Thank goodness Crossfit members have such warm and generous natures as I must have had this look on my face after checking out the board…

Coach Gabrielle guided me with the patience of a saint. She recommended weight, technique and even made me try everything out at least 5 x (Although I think this should have gone toward my rep count…).

So for those of you wondering what the board meant:

AMRAP: As many rounds as possible (I still didn’t know what this one meant until I looked it up this morning)  😦

BJ: Box Jumps… now get the other thought out of your head you dirty bunnies..

PP: Push Press

PU: Pullups

I finished  22 pullups away from a full three rounds. Obviously I’m modifying my program – pullups with band assistance, push presses with light weights and step ups instead of box jumps. Hey – it’s only my second go. This morning I woke up and although I could feel stiffness in my muscles, I could MOVE!!!

I must say I really enjoyed this workout. Loved the circuit training Crossfit is notorious for. I still have not updated my facebook status to brag about my Crossfit workout, but I will say I’m getting sucked in (and have now blogged about it). It’s highly addictive in a great way.