My First Crossfit Workout

 

By: Coach J

The time was December 2008, I just graduated college and I was sitting around a table drinking beer with the guys.  My buddy asked, “Have you heard of CrossFit?”  I said, “Nope.”  He began to tell me all about it – how badass it is and that I need to try it.  For the last 4.5 years my training consisted of Bicep Curls, Leg Presses, Bent-Over Rows and Calf Raises.  Breathing heavy had no place in my training – so the thought of these workouts he was explaining seemed a bit ‘obnoxious’.  But hell, I’d been doing the same thing for almost five years – it was time for a change.  So I agreed and we penciled it in for the next day.

He picked me up from my house and as we’re heading to the gym he was talking about his workout the day before and how he did over 100 Pull Ups.  At the time I had no idea what “kipping” was so in my head I’m thinking, ‘He’s full of shit.’  This actually intrigued me more than anything though – I figured now I really have to see this!

We arrived at Anytime Fitness in Madison Heights and set up shop in the ‘aerobics studio’ – there were four of us.  The workout was Fight Gone Bad:

3 Rounds for max Reps:

:60 Wall Balls

:60 Sumo-Deadlift High Pulls

:60 Box Jumps

:60 Push Press

:60 Row

:60 Rest

We used 75lbs for both barbell movements, a bench for the box jumps and due to no Rowers, we did Burpees instead.  The workout began and after the first round I remember thinking, “I have to do this two more times?”  It was grueling to say the least, but it was unlike any workout I’ve ever done – and I LOVED it.  Towards the end, my buddy took his shirt off and I remember saying, ‘What the hell are you doing, put your shirt back on.”  I was clearly unaware the CrossFit thing to do is ‘WOD’ shirtless, brah!

 

From that day forward I used CrossFit as my training program.  We did what most newbies did before there were a hundred CrossFit’s in each town – we got the workout from CrossFit.com, watched the demo videos and tried to replicate it best we could at the gym.  Vince was still living in Kalamazoo at the time, so after a phone call explaining the pure awesome-ness that was taking place on this side of town, he was hooked too.  We would share workout scores daily via text / phone call – within two and a half years we opened the doors to CFR – the rest is history.

 

Share your first CrossFit workout story in the comments!

10/26/2016

1a. 3 x 10 per side Paloff press rest :30
1b. 3 x 10 banded crunches rest :30


2. Bending
LV1 EMOM x 8
odd: superman hold x:30
even: dbl kb dl x 10 reps
LV2 12min Deadlift
build to heavy/1rm for the day
LV2 12min Power clean
build to heavy/1rm for the day


3. Tabata- bicep curl

right into
4. Tabata- FLR