Remember when you first started CrossFitting? What were you first thoughts? Did you love it or hate it? For most people I think it scares the hell out of them. If you've never participated in competitive sports than you've probably never pushed yourself that hard. If you were once an athlete you were probably having flash backs of two-a-days and those first practices of the new season. For me personally it was a love-hate relationship. I hated every second of my first WOD. It hurt, I couldn't breathe and I was close to grabbing the trash can. After several hours I recovered and was amazed at how such a "simple" "quick" workout could totally crush me. I was in love. I knew if I was to train that hard and intense everyday that I would easily get into the best shape of me life.

For new CrossFitters, I have bad news. It never gets an easier.....but you will get better. Keep showing up and never quit and you'll be amazed how quickly you make progress. Post any thoughts or feelings you had as a newbie.



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Joe, one of our newest, trying to remember why we keeps coming back.

Workout of the Day
Press
3-3-3-3-3-3-3

Occupation: Admin Assistant, Health Education & Population Care Management @ Kaiser Permanente

Family: I live with my boyfriend of 5 1/2 years, Albert

Started CrossFit: August 2009

How did you find CrossFit? Best friend from high school started doing it in NC, I googled it to find in this area

What do you like most about CrossFit?

Two major things. I love the results! I only been Crossfitting twice a week for like 6 months, but I feel like I've gotten stronger and fitter than in all the years of working out before (on the bike, elliptical, or whatever). I'm starting to see the beginning of some definition in my arms, abs, and legs, and that is definitely a great motivator. I'm also able to use higher weights on just about every exercise than when I started. I remember my very first WOD with pull ups I struggled through 2" of bands, and now I can do 3 or 4 dead-hang pull ups with no bands! More than that, though, I love the way Crossfit has impacted me mentally. Crossfit has helped me see working out as a way to reach performance goals rather than to look a certain way - which makes it so much more fun. There are always those workouts where halfway through, you start thinking "OMG there's no way I can finish this!" And then you DO finish and it makes you so proud. You begin to wonder what else you're capable of, and I am really excited to push myself to my absolute limits. I was always very intimidated by sports in high school and college, and although I have a ways to go before I consider myself an athlete, the fact that I can even begin to think of myself that way is definitely something I never expected. I know that I will get there one day and that makes me really proud.

Anything you don’t like about CrossFit? Um, the fact that I can't afford to come more often? LOL.

Favorite Exercise or WOD? Chippers - I like doing a little of everything. I really like the gymnastics stuff.

Least Favorite Exercise or WOD? Max weight lifting

Goals for 2010? Muscle-up, handstand push up

Sports, Hobbies, Activities besides CrossFit?

Singing, dance, theater. I'm in school for my MSW and am really interested in helping children/adolescents be healthier. I love the Yankees, music, & movies.

Advice for a beginner:

Don't feel like you have to "get in shape" before you start Crossfitting. It will get you there. I never saw any of the YouTube videos or anything before I started, but I know some people find them intimidating. It's important to know that everyone starts somewhere and a lot of the people in those videos have been doing this every day for years. Absolutely everything is scalable, and everyone is really proud of you doing YOUR best, even if it may be a lower weight or a longer time that some others' (believe me, I speak from experience). Be okay with jumping right in at your current level - just "show up and don't quit," and trust that Crossfit will get you to that point. Before you know it you'll have a 3-minute Fran too


Betina getting chin over bar during pull-ups!

Workout of the Day
10 Burpees
20 Double Unders
30 Pull-Ups
40 Sit-Ups
50 Wall Ball
40 Sit-Ups
30 Pull-Ups
20 Double Unders
10 Burpees

With respect to repetition, the emphasis is on quality. Not only is poor execution of a movement ineffective for developing technique, it's counterproductive in the sense that it demands time and energy that could be put to better use, as well as creates similar but incorrect motor patterns with which the correct patterns must compete. Of course movements will not be perfect in the early stages of learning, and there will be few if any demonstrating true perfection throughout an entire lifting career. This doesn't mean learning technique is a futile endeavor---it simply means that conscious effort must be made to execute each repetition as precisely as possible for the given stage of development. In other words, sloppiness, laziness, and inattentiveness need to be avoided as much as possible. - From Olympic Weightlifting: A Complete Guide For Athletes & Coaches. by Greg Everett


Ben practices his Tuck-Sits on the Rings.

Workout of the Day
"Helen"
3 rounds for time:
400m Run
21 Kettle Bell Swings(55lbs)
12 Pull-Ups

We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.) - Taken from Whole9life.com

Click here for the entire article: Whole9life.com


The morning ladies are all smiles after a hard workout.

Student Highlights of the Week
Nyasha - "Cindy" PR- 15 2/3 rds, 30 Power Cleans(40lbs)- 4:01
Natalie - "Cindy" PR- 11 1/3 rds
Amy - "Cindy" PR 14 rds, SDHP?KTE 5:10, 30 Power Cleans(75lbs) - 4:14
Ben S - "Cindy" PR 16 2/3 rds, Back Squat 185lbs x 5reps
Megan C - Back Squat 185lbs x 5reps, SDHP/KTE 4:15
Megan W - Back Squat 185lbs x 5reps
Rob - SDHP/KTE 3:36
Doug - 30 Power Cleans(95lbs)-3:40






Workout of the Day
30 Power Cleans for time(135/95)

Tracie made a choice to work on her nutrition at the beginning of the year. She reduced the amount of sugar and processed food in her diet and is focused on staying Paleo. On Monday Tracie had a check up with her doctor and has lost 11lbs. The best news..........her blood pressure has gone down and is now close to normal levels. Her doctor is taking her off blood pressure medication. Another great example of how exercise and proper nutrition can help us live healthier life's without all the pills. Tracie has been MIA for a couple of weeks due to a very busy work/grad school schedule, but today is her birthday so she'll be in for a birthday WOD. That doctor's visit is a great way to start off the birthday week.


Tracie gets full extension on her Kettle Bell Swings.

Workout of the Day
"Tracie's Birthday WOD, March, 4th"

3 - 4min AMRAPS Rest: 2:09 between rounds.

#1 4min AMRAP of:
5 Box Jumps
10 Sit-Ups

#2 4min AMRAP of:
10 Push Press
15 Squats

#3 4 min AMRAP of:
5 push-ups
10 double-unders