Here’s a great piece from Ocean City CrossFit.
The short and sweet is coaching. Can CrossFit be done without a coach? Sure, but it won’t be as effective, efficient, or as rewarding in the long run. Certainly, most people who come to CrossFit have trained on their own for years and have reached a point where they’ve plateaued – mentally or physically, or both. Training in a CrossFit gym (or box as we like to call it) can be humbling, eye-opening, and make fitness “fun” again for those who’ve lost interest in fitness over the years. Humbling because one realizes they’re not as good as they think they are. Eye-opening to new movements, experiences, and intensity in training. And fun like it was as a kid when you moved your body and played with toys in ways that generated fitness without even knowing it. Only now, the toys happen to be such things as ropes, barbells and bumpers, kettlebells, rowers, sleds, and med balls.
So, why train in a CrossFit box? As humans we suffer from routine, fatigue, and favoring the path of least resistance. We focus on what we know (or think we know) about fitness. We believe what we read about excessive cardio as the holy grail of weightloss, when in fact it’s short bursts of high intensity exercise coupled with weightlifting that truly provide results. We erroneously believe that fancy weight machines, mirrors, and bicep curls will make us fit, when the reality is that isolation movements and long breaks to stare at ourselves in the mirror equal wasted time (and money) on gym memberships that never bring the results we seek. Instead, pay for training that works and work hard in a box that guarantees results – the CrossFit box.
How can we claim a guarantee of results? If you follow our training. If you eat like we tell you. If you rest when you’re supposed to. If you push to the limits we tell you – scaled if told to. If you work on the skills like it’s your job. And, most importantly, if you show up regularly. We guarantee you’ll see results unlike any other training program out there. Again, it’s the coaching. And every successful person out there from elite athletes to top professionals has a coach.
If you have the time, grab a cup of coffee and read THIS from The New Yorker.
So that’s why you should train a CrossFit box.
5 x 5 (5 sets of 5 reps at the same weight)
5 – 5 – 5 – 5 – 5 (5 sets of 5 reps going up in weight for each set)
Workout of the Day (WOD):
10 down to 1 of:
Shoulder to overhead* (115#/75#)
25 double-unders in between
Shoulder to overhead means you can press, push press, or jerk the weight from the shoulder to overhead.
15 minute AMRAP of:
10 dumbbell shoulder to overhead
Post times and rounds to comments
Sarah reaching full extension to drive the weight up as Marianoel blazes through her double-unders.
And here are some useful videos to help you out with some cleans tomorrow.