No Shortcuts Here

CrossFit is gaining more attention.  Professional football players like Chad Ochocinco and Matt Hasselbeck have incorporated CrossFit into their training, and ESPN is broadcasting highlights from the 2011 CrossFit Games for a whole new audience to see remarkable feats of athleticism as well as ripped figures. 

As CrossFit grows in popularity, it remains important to understand that CrossFit is not magic; it’s not going to provide any easy fixes or overnight solutions.  

CrossFit can no doubt make you healthier, help you lose weight, and allow you to move and feel better.  Yet the reality is that CrossFit still requires a lot of hard work and consistent training. 

CrossFit is a smarter and more effective way to train compared to weight machines and long hours on the treadmill.  But that doesn’t mean you’ll get the results you want without having to work hard.  There are no shortcuts to true fitness.  It’s going to take time, patience, the learning of new movements, working on weaknesses, and you’re going to have to do all of that on a consistent basis for not just months, but for years.

The common trend amongst those that get the best results out of CrossFit are not those with strong athletic backgrounds, but rather those that make a concerted effort to do CrossFit on a regularly basis. 

When you join CrossFit Merge you enter into an agreement.  We agree to coach you, train you, help you get healthier and fitter, and you agree to show up and work out.  No gimmicks, no silver bullets, just functional movements and your full effort each and every time.

If you can make that commitment to CrossFit and ultimately to yourself, the results are sure to follow.



10 sets of 2 reps of back squat

Use 75 to 85% of your 1 rep max

Rest 60 seconds between sets. 

Workout of the Day (WOD):

30 – 20 – 10 reps of:

Sumo deadlift high pulls (95/65# for women)

Burpee box jumps (24″/20″ for women)

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Lex shows us that it may not always be fancy or glamorous, but that it doesn’t need to be for it to work.


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