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The Workout Program that Everyone’s Talking About

 

CrossFit coach


“WOD;” “Cash Out;” “Fight Gone Bad;” “Tabata This;” “Benchmark Girls and Guys Workouts.” If this terminology sounds familiar to you, you are probably already part of the CrossFit® workout sensation that is a nationwide hit. These classes are available all over the country and much like HMR, they have a language all their own.

 

CrossFit is a group exercise class that relies on core strength – made up of short, high-intensity workouts that you do in group settings or with an individual trainer. The workouts are called WOD’s (Workout of the Day) and your coach can scale them to your fitness level. I had my butt kicked today by “Fight Gone Bad” and the name lost some of the cuteness as I was begging each time for the 1-minute intervals of box jumps to end – did I mention this one went 3 rounds?

As you may know if you’ve read any of my previous blogs, I love to exercise. So when a friend told me about CrossFit, I couldn’t wait to try it out. I thought I was in shape. I was wrong. The workouts can really help you take fitness to the next level. It is a great way to push yourself to do things you never thought possible – like at 39 years old, doing a headstand or handstand in the rings.

When you first start, there is a standard warm up you do – this may vary from location to location but our group does 75 jump ropes, 20 leg swings front and back then side to side, 20 pull-throughs (using a bar to open your chest and back), then 2 sets of 10 air squats, sit ups, pull ups (not chin up – using your back not your biceps), and of course the push-ups. Then it is on to the WOD. Everyone does the same WOD and they are timed – so every day you compete to get faster and better. You do a benchmark workout when you first start – and then every 4-6 weeks you repeat the benchmark to improve your time. After every WOD there is what’s called a CASH OUT, where you do various things – perhaps a 200-meter or 400-meter run, elbows to knees on the pull up bar, and a number of different moves designed to test and challenge your body.

If you are looking for a fun way to add variety and intensity to your workout routine, look up CrossFit classes in your neighborhood – many gyms will even let you try a class for free. Be prepared to sweat and work hard. You’ll be pushing yourself harder then you knew you could go. You will feel a HUGE difference in strength and fitness once you get going with the classes.

I say, you only live once, and challenging yourself like this can take your fitness to a whole other level. So go for it!

And if you do try it (or if you’re already doing CrossFit), let me know how you like it.

 

 

 
 

by AshleyW on 08/27/2012 | Share Story With a Friend

tags: Weight-Loss, motivation, exercise

About the Author

AshleyW

Ashley has worked for HMR since 2002 first as a Health Educator and now as an Account Manager and National Mentor and Trainer. Ashley has also worked as a Spinning instructor and personal trainer and has had a passion for health and fitness her entire life.

Comments (7) Post a comment
Thanks Carly :) I leanred about Cross Fit from you- and I am so glad you told me abou it! You have been doing it for a while so it is encouraging to hear that you are continuing to make progress. Thanks for tkaing the time to read and reply to the blog with your own messgae of encouragement.
by AshleyW on 09/10/2012
Ashley, I'm thrilled to see CF as subject matter in an HMR Blog. As you know I'm slightly* fanatic about the Cross Fit community. It is just as supportive as the HMR community with regards to actual health and well-being, rather than quick-fixes and fads. Anyone that spends time in a box learns quickly that solid work ethic, planning, and dedication is required to become a successful and healthy CrossFitter. There is also the huge belief that it is "scale-able" to everyone from the hardcore athlete, grandma, to the workout novice that has a lot of weight to lose. As long as your willing to show up to class every week and work on the necessary skills to progress, then success can be yours. Every time you stumble or are ready to give-up, your fellow CF'rs are right by your side to support you, cheer you on, and give you that extra push when your own reserve tank seem to be on "E" .........hmm sounds familiar:) I use a number of the travel WOD's and body weight WOD's with my HMR clients as suitable and efficient ways to get in short bouts to hit that PA Imperative every week. As an educator, it's a great way to role model a healthy lifestyle and working the Program Imperatives. Our team made it to the Mid-Atlantic Regionals in 2012 and my clients were thrilled to be able to follow me throughout that weekend and cheer me on. It was great motivation on both sides!!!! Anyone that has been curious about this program, but hesitant to try it out b/c you think that you need to be in crazy shape or superfit to be able to do it....NOT TRUE!!! Try it out or visit a box. You might be surprised to find that the majority of clients at a CF Box are folks like you and I that are simply looking for a supportive way to improve their life and health, and become "fit" in the process. We walked into the box "unfit" in the beginning, but every time we walk out after class, we leave a little bit stronger, healthier, and more mentally prepared for the "Gap". Just like an HMR class:)
by CarlyCleopatra on 09/10/2012
Thanks for the great comments! I am glad some of you are already trying CrossFit and great job for those getting stronger. Labor day weekend we were able to have 2 team WOD's and it was a lot of fun- if you ever get a chance to do a team WOD I would recommend it :) Keep me posted on your cross fit adventures! Ashley
by AshleyW on 09/04/2012
Love it Ashley! Keep up the great work. The thing I have noticed about the CrossFit craze is what a supportive community the participants have. I have been to a few different CrossFit gyms and only wish there was one closer to home! :)
by MelDeml on 09/04/2012
Ashley, I've been doing it for 9 months now and I feel fantastic! It's always a way to keep my PA fresh and constantly push into my stretch zone. 9 months ago I could deadlift 95lbs...today I can handle 185. The progress you see is incredbile, and tracking it in my planbook alongside a healthy diet rich in veggies and fruits has been very beneficial for my weight and health goals. Also, a great way to always practice humilty. :)
by lejohnso87 on 08/28/2012
Hey Ashley, good to see you are working hard :) - Yes, Stronger is Better! High intensity workouts can provide significnat benefits.
by MyMEDFITNESS on 08/28/2012
I've been wanting to try this workout for a while! Thanks for the info, it helps hearing an in depth explanation of the program so I'm prepared when I do try a class!!
by sailGirl on 08/27/2012