Wednesday, May 23, 2012


So if you have been reading my blog for a while you know that Josh and I have started doing CrossFit. I have known about CrossFit for over two years because my boss is an avid CrossFit-er (haha not sure if that is a word.) Anyway for our anniversary, Josh gave me a CrossFit membership as my gift. I have been hooked ever since. For the first month we had to attend biweekly classes on the fundmental techniques of CrossFit, and since our "graduation" we have been able to attend any "WOD" that we would like. The "Box" we go to is in Shirlington which is where Josh lives. Since I live in DC I tend to only go to CrossFit about three times a week, but Josh goes about five. 

CrossFit Lingo
*this will help you as you read the rest of the post*

WOD= Workout of the Day

Box= CrossFit Gym

Global Gym= any gym that is not a CrossFit Gym...think your typical gym with treadmills, stationary bikes, etc.

Rx= when you do the WOD as "prescribed" meaning correct form, correct number of reps, and the recommended weight. This is the ultimate goal of each WOD. I have yet to Rx a workout but it is my goal for the future. 

What is CrossFit

CrossFit is a strength and conditioning program that varies daily. All movements are high intensity and constantly vary. Most workouts only last about 20 minutes, but during that time you are continually moving and working at full exertion the entire time. A CrossFit Box does not have any of the equipment you would see at a global gym (treadmills, bikes, ellipticals). CF uses things such as barbells, gymnastics rings, ropes, and lots of open space for running, rowing and agility movements. My Box, CrossFit Adapatation, describes the workouts as being "comprised of exercises that mimic movements performed in day-to-day life of or sports." All of this changing things up and using weights and movements that are new to me means I NEVER get bored. I used to love going running, but now all I ever want to do is go to CrossFit. Finally, all WODs are led by a coach. The coaches at CFA are knowledgable, attentive, and encouraging. They fix form when you are doing something incorrectly, and they let you know when it is time to add more weight or try a new technique. It is similar to having a personal trainer but in a group environment where everyone is encouraging and supportive. 

Examples of WODs

I have had a few of our Saturday WODs up on my weekend blogs, but here are some that we did this week. The weekday WODs are usually shorter than the weekend ones.


Establish a 1RM for Strict Press
AMRAP 12 minutes
20 KB Swings (1.5/1)
15 Box Jumps (30/24)
5 Manmakers (35/25 DBs)


5 Rounds
Run 400m
15 Pullups
~REST~3 x 10 Hand Stand Push Ups (NFT)

*I actually got the Hand Stand Push Up today! Woo hoo! This an example of excellent coaching. I wouldn't have known how to move to the next level without my CF coach!


This video was also on CFA's website and I think it clearly indicates what CrossFit is like. It is intense but rewarding. I truly feel like I am the strongest I have ever been, and I get better everyday. 

If you have any questions about CF feel free to email me or leave some comments. I love it, and I know you will too! I will keep you updated as I continue to work towards Rx!

Here is the CrossFit Adaptation Website for more information and where I got a bulk of my info for the blog. It is linked up top too:

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