I would imagine that starting CrossFit could be a very intimidating experience for most people. You walk into what is basically a refurbished warehouse, with no carpeted ab area or wall to wall mirrors. Instead you get barbells and pullup bars. Because of this, it’s my opinion that the hardest thing you’ll do in your CrossFit “career” is walking in the door on that first day. I also strongly believe that the key for beginners is to simply keep walking through that door, day after day.

The only way to get better at something is to do it. Life isn’t a spectator sport. If you want to improve your health and fitness, get to class. The important thing is to make getting in the gym part of your routine, like brushing your teeth. If you decide you want to work out Mon/Wed/Fri, then make sure that happens. And once you get to class, don’t waste your time. The beauty of CrossFit is that two people can do the same workout and leave with very different degrees of benefit. You can coast through workouts and feel good about just showing up, or you can push yourself, work hard, and leave knowing that you made a smart investment in yourself.

As cool as it would be to get free license on your diet just because you work out a few times a week, that’s not how real life works. If you work out, and make poor dietary decisions, you’re shooting yourself in the foot as far as your progress goes. Think about health and fitness as a lifestyle, not a one hour block of your day spent in the gym. As all of those people who completed the Paleo Challenge can attest to, eating clean makes a huge difference in how you feel, look, and perform.

So, if you’re new to CrossFit, just get after it. Show up, work on things you’re bad at, and enjoy things you’re good at. Make friends at the gym, they’ll keep you coming back. Try not to skip workouts because it’s been “one of those days”, a nice endorphin rush goes a long way. Eat smart most of the time, and when you cheat on your diet, cheat like a champion. Most importantly make sure you have fun, and above all else, just keep showing up (because it’s very difficult to get fit from your couch).


So strong the plates are exploding off the bar.

Workout of the Day

Max 400m Run


8 minute AMRAP of:

15 KB Swings

8 Push-ups


Fran #3

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