You know you want to!

You have a dozen reasons why you think you can’t do it. Running, jumping and doing pull-ups aren’t in your wheelhouse right now. Don’t worry, our coaches will help you modify anything you need to, we want you to get started safely.

One thing is certain: If you don’t try it you won’t build the body you envision. The path to that body—that healthy, strong and fit body is right through those doors.

It’s going to take more than one or two classes before you notice the changes, your body will start getting stronger on Day 1 but it will take a while for your hard work to show itself. The time between your first class and your first look-what-I-can-do moment can be a challenge.

I have a proposition for you: Give yourself 24 hours in the form of 24 CrossFit classes.

That’s enough classes to get you past the initial “what was I thinking” panic and through the week or two when your body threatens to go on strike in protest of your new pastime.

Likely, you will question your sanity during every class for at least the first 10 sessions. You’ll be sore. You’ll curse thrusters and wall balls. You will swear that you will always hate burpees. You will also feel bad-ass for pushing your way through it all!

CrossFit has terminology of it’s very own so here is some lingo that will help you get started.

The Fundamentals

Box: A box is a barebones gym to some, but heaven to a CrossFitter, “boxes” have all the equipment necessary for the range of W.O.D.s (more on those below) without the posers, equipment hogs, cell phone chatting and mirror gazing.  

AMRAP: As Many Reps/Rounds as Possible,” in a specific time period. AMRAP workouts challenge athletes to complete as many rounds of a series of movements in the allotted time.

Rounds For Time: You time how long it takes you to complete all the rounds.

Affiliate: An affiliate is a gym, or “box,” that’s officially affiliated with the CrossFit brand  In order to become an affiliate, gyms must have CrossFit-certified trainers on staff.

The Workouts

WOD: The “Workout of the Day” is the workout CrossFitters perform on a given day.

CrossFit Total: The total is CrossFit’s benchmark strength workout in which athletes have three attempts each (in order, please!) to find their max back squat, standing press, and deadlift.

Hero WODs: Named after military servicemen, police, or firefighters who have died in the line of duty, these difficult workouts are intermittently programmed in CrossFit to provide an extra challenge and reminder of their sacrifice.

Metcon: Short for “metabolic conditioning,” metcons are designed to train stamina, endurance, and conditioning.

Fran: Don't let the sweet name fool you. Fran is a 21-15-9 rep scheme of thrusters and pull-ups. That’s 21 thrusters and 21 pull-ups, followed by 15 thrusters and 15 pull-ups, and so on.

Murph: One of CrossFit’s toughest WODs, this workout consists of a one-mile run followed by 100 pull-ups, 200 push-ups, and 300 bodyweight squats. Oh, and then another one-mile run.

Grace: Athletes must complete 30 clean & jerks as fast as possible. Think of it like a sprint with a barbell.

Filthy Fifty: For time: 50 Box Jumps, 50 Jumping Pull-ups, 50 Kettlebell Swings (35 lbs.), 50 Walking Lunges, 50 Knees to Elbows, 50 Push Press (45 lbs.), 50 Back Extensions, 50 Wallballs, 50 Burpees, 50 Double Unders. Phew!

The Movements

Burpees: One of the most dreaded moves in fitness, burpees make up a cornerstone of CrossFit workouts. Starting from standing, athletes bend down and plant their hands, kick back into a plank position, and perform a push-up. The legs are then brought back in, and the movement culminates with a slight jump up and hands overhead. (The feet must leave the ground for it to count!) 

Double Under: A double under is when a jump rope passes under an athlete’s feet twice with only one jump. 

Air Squat: Standing straight up, an athlete squats down until their hips are below their knees, then stands back up until the hips are once again fully extended

Toes to Bar: Start off in a dead hang and then start a kipping motion by swinging your legs back and forth. As your legs go back your chest should swing forward bringing your head through your arms.

Pistol: Also known as single leg squats.

Band-Assisted Pull-Up: CrossFitters who can’t quite get all the way up loop stretch bands over the bar and use them as a low-tech alternative to assisted pull-ups.

Sumo Deadlift High Pull: In this movement, athletes take a wide and explosively pull from the ground upward until the bar comes up to shoulder height— no 400-pound wrestlers required.

Thruster: One of CrossFit’s most deceptively tiring movements, the thruster is— “simply”— a front squat straight into a push press.

Handstand Push-Up: These are a basic movement for gymnasts— but a real challenge for most regular folks. Athletes kick up to a wall for stability while they perform this movement.

Box Jump: Athletes jump up onto a box of a given height from a two-footed stance.

Snatch: The snatch is one of two Olympic lifts where athletes explosively lift a weighted barbell from ground to overhead in one movement, often squatting under the bar and then standing up.

Clean & Jerk: The other Olympic lift, the clean & jerk actually encompasses two separate movements. Athletes start by explosively lifting a weighted barbell from the ground to the shoulders, often squatting under and then standing to recover. After a brief pause, athletes take a shallow dip and then drive upward to propel the bar overhead, often landing in a split position and then bringing their feet back in line.

Ring Dip: It’s just like a conventional bodyweight dip, only on gymnastic rings. The rings are unstable, making it harder to keep the hands close to the body (like dips needed to be any harder).

Wallball: Holding a weighted medicine ball, athletes squat down and explosively stand up, throwing the ball toward an eight- or 10-foot target above their heads.


Posted on April 11, 2018 .