This morning was tough — less than 12 hours earlier I did a WOD and here I am again, working out.

Warmupx2
20 DU/40 SU
10 OHS
10 Good Mornings
10 Hollow Rocks
10 Pull ups (2 min dead hang p/ups)

Skill
Handstand Walks
Med Ball Cleans

WOD
5 RFT
15 Med Ball Cleans (14lb)
15 Wall Balls (10lb)
time: 11:17(?)

A friend of mine recently started up at a CrossFit in Canada and has remarked about how he isn’t feeling like he is getting a good hard core workout because some of them last less than 10 mins. I asked some folks about this at my box– because it was definitely something I had to get used to. We are trained to believe that you have to work your ass off for a long time to see results — I am not disputing that you have to work our ass off at all. I am starting to realize that it doesn’t have to last an extra ordinary amount of time though.

Since I started at CrossFit Impavidus, I have seen myself get stronger and leaner. I would not have believed this was possible when I started after seeing some workouts lasting 10 mins or less! But coach Jerry told me his theory — think about a gymnast and how they train. The actual hard core, go at it routine doesn’t last that long and the rest is strength work. Being upside down, core, balance — They do their bar routine, then rest and wait while their team mates take a shot, then get back on it. So it’s not this long, drawn out series of exercises — and they do not do a concentrated ab workout at all. Everything you are doing should, in theory, engage your core so you are working it with every workout. It’s a completely different way to think about working out and for me — I have seen huge gains in strength since February – which was when I began to do CrossFit 100% of the time. I can do 3 dead hang pull ups with no assistance. I can do Double Unders. I am super close to doing a handstand solo….the list goes on.

I know there is no way to convince people that its what you do and how you workout, now how long you workout, that’s the key. And proper form and technique make all the difference. It also depends on what you are training for –All I ask, is that you keep an open mind when trying CrossFit out. It’s not like any workout you have probably ever tried, but it works.