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MARCH 2011




CF Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push Ups

15 Box Jumps (24/20)

AMRAP 15 minutes

Bookmark this post, or download the video, to have for those will know when it is time to watch it again. This is one gopher who would give a honey badger a helluva fight.

Posted on 03/31/2011 at 03:18 PM | Permalink | Comments (0) | TrackBack (0)



Do you mind? I’m meditating over here!

Today I attended my weekly meeting of the Downtown Rotary Club of Spartanburg at the Piedmont Club. I usually try to make at least one meeting every two months and by aiming low I very seldom let myself down. I’m what you would call a “passive Rotarian” anyway. But my good standing in the Piedmont Club and rotary isn’t what this article is about.

Today’s speaker was a guy named Dr. John Simmons. Dr. Simmons was a family practitioner for many years. He later entered into the seminary to further study and understand the mind/body/spiritual healing process. Dr. Simmons now runs The Center for Health and Healing at Spartanburg Regional. During his learning and research he became interested in meditation and its effects on not only the healing process but on overall health. He gave a fascinating talk on meditation and its benefits. The research he cited was amazing. The results just calming the mind can create are astounding.

During his talk he broke down and explained the 3 different types of meditation that are practiced. It was about this time that I started to blank out and head nod until he got to the last type or “style” of meditation; expressive meditation. When he defined and broke this method down I was like “hold the phone! We do that at the gym!” You didn’t know we meditated at CrossFit Spartanburg did you? Well neither did I.

Expressive meditation is described as (I’m quoting here) “The basic premise of Expressive Meditation™ is to first release mental, physical and emotional tensions from the body and mind and then, sit in silence. By taking the lid off the proverbial pressure cooker and dumping out inner turmoil in a meditative context, we can then more easily access our inner wisdom, serenity and creativity.”

It goes on to describe the initial “release” as a “physical activity including, but not limited to, dancing, shaking, speaking gibberish, screaming, stomping your feet, laughing and even crying.”

Well son if that isn’t a CrossFit WOD then I don’t know what is. This “meditation” that we do is one of the reasons why we as CrossFitters are less stressed than our previous sluggish selves. Hard, aggressive and intense exercise coupled with good nutrition makes us better people to be around. Our bodies are hard wired to react in stressful situations in one of two ways; fight or flight. Used to be that that “feeling” was a rare event when running from a tiger or when we had to fight and kill our food. Now we stay all jacked up all the time due to this hectic ass society we have created and our stress cups or bulging at the top. We either can empty it onto someone when they piss us off or we can have an outlet. That is what CrossFit is; your expressive meditation outlet. So instead of laying into your boss and risking your job, you choose to come to the box and bang out 300 slam balls and row your ass off (“first release mental, physical and emotional tensions”). Then we lay there in our sweat pools (“…and then sit in silence.”), and we meditate. We breathe. We bring our heart rates back down to resting and then we get up. As a result our endorphins are higher, our serotonin is higher and our over all moods are better.

So the next time one of your uppity ass yuppie friends, with their queer ass yoga mat tucked under their arm, tries to give you any shit about coming to CrossFit, tell ‘em to go eff themselves. You’re going to meditate and DO WORK as Rx’d by Dr. “G”.


Posted on 03/29/2011 at 08:39 PM | Permalink | Comments (1) | TrackBack (0)


The importance of Slam Ball or Clean & Jerks.....I love this kid!

CF Spartanburg Workout of the Day (WOD)-Tuesday 03/29/2011

300 Slam Balls (15#/12#)

Every 3 minutes 250m row

Peer pressure is a bitch

Posted on 03/29/2011 at 08:36 PM | Permalink | Comments (11) | TrackBack (0)



10-9-8-7-6-5-4-3-2-1 Front Squat (155/115)

1-2-3-4-5-6-7-8-9-10 Handstand Push Up

"Any scene can be more freshly and clearly seen when it is seen upside down." (G.K. Chesterton)

Posted on 03/29/2011 at 04:31 PM | Permalink | Comments (0) | TrackBack (0)



CFS athletes continue to excel both inside and outside the gym.

Kelly B was recently awarded the Teacher of the Year Award at Inman Elementary School. So apparently the gym is not the only place she gives it her all. Congratulations Kelly!

Justin and Josh atteneded the Crossfit Level 1 Cert in Atlanta over the weekend. The knowledge base in our gym contiues to grow along with our performance. Keep it up everyone.

Posted on 03/28/2011 at 08:10 AM | Permalink | Comments (2) | TrackBack (0)



Start making plans now, we want CFS to roll down to Colubmus with a big crew. It will be a tailgating atmosphere with some WODS, good people, and good times.

“Rumble by The River” – Columbus, GA – June 11-12th Hosted by Crossfit Inception

Watch more video of The 2011 Garage Games on

Posted on 03/27/2011 at 11:35 AM | Permalink | Comments (3) | TrackBack (0)



CF Spartanburg WOD March 26, 2011

400 meter run

50 air squats

X 4

Compare to 09/29/2010

Posted on 03/26/2011 at 10:31 AM | Permalink | Comments (0) | TrackBack (0)



CF Spartanburg Workout of the Day(WOD)-Thursday 03/24/2011

6 Clean & Jerks (155#/115#)

25 Double Unders


*Sorry about the board pic, will try and get a new one up*

Posted on 03/25/2011 at 01:16 AM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day(WOD)-Wednesday 03/23/2011

3 Burpee Squat Cleans (95#/65#)

3 Burpee Thrusters

3 Burpee Squat Snatch

200m run

AMRAp 15 mins.

*on the burpee, athletes chest MUST touch the bar*

Posted on 03/25/2011 at 01:10 AM | Permalink | Comments (0) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Tuesday 03/22/2011


75 Power Snatches (75#/65#)

*Compare to Bum Fights 05/24/2010


Front Planks and Resisted Sprints



CF Spartanburg Workout of the Day (WOD)-Monday 03/21/2011

5 Chest to Bar Pullups

7 Ring Dips

9 OHS (95#/65#)


3 min. rest

10 KBS (70#/55#)

8 Box Jumps (24"/20")

6 Power Cleans (135#/95#)

AMRAP 15 mins.

Posted on 03/22/2011 at 11:28 PM | Permalink | Comments (1) | TrackBack (0)



Marty rocked it this weekend at the second event of the Garage Games Series, Three's Company. She finished in first place for the RX women. The WOD video shows some from WOD 1 and the bonus WOD.

Marty Three's Company from joel raines on Vimeo.

Posted on 03/21/2011 at 11:08 AM | Permalink | Comments (10) | TrackBack (0)



In the wake of the tragic train derailment at Cleveland Park, I noticed some pics on the Go Upstate photo gallery. Being in my career for about 13 years you become numb to most things. This is not one of them! There was more than one Crossfitter at this scene. Go Upstate caught a pic of Charlene performing her duties.

Why CrossFit? Because in the public service field, "you never know what gameday will look like." For those of you not in the public service field, you could also be put in the position where you need to render some type of help to others or yourself.

Stay strong, Stay fast and Stay fit!

Posted on 03/20/2011 at 09:42 PM | Permalink | Comments (5) | TrackBack (0)



Glenn shoots me an email titled: Another Installment. Knowing that he is on pain medication I can't wait to read it. After the disappointment wore off because it was actually good...(I was hoping for a drunken rant), I realized you all need to read this. So here is "Another Installment" from the good Doctor......

Does CrossFit Work?

Does CrossFit work? Work is moving weight a certain distance in a certain amount of time. So in that sense CrossFitters “DO WORK” as we like to say. But that isn’t what I am asking here. Any of us that have been at this a while have all been asked the question. And if you newbies haven’t been asked yet you will. Does it work? Tha hell is that supposed to mean? I guess it depends on your measurement of something working or not, but the short answer is “hell yeah it works.”

As we evolve and change from our former species of Sluggaralous fat, the American Couch Potato, into melivora capensis, the Honey Badger, we do so slowly. So to us the results are hard to see since we see ourselves everyday. To others who see you often but not daily, those who first laughed at your packed lunch and your weird new shoes, the changes are more evident. They see the new, tighter fitting clothes, the shoulders thrown back in a confident posture and the smile on your face. They know it works and they hate you for it because they want it too but are too lazy to get it.

But how about the people who don’t know you from Adam’s house cat (not even sure Adam has a cat but let’s assume he does)? How do they know whether or not CrossFit works? You can try and tell them. “I was 235lbs and in a size 40 pant and now I’m 200lbs and in a 34.” Big woop. So you lost some weight. That doesn’t tell them jack shit about what CrossFit is or does and whether or not it works. The truth is there is only one way and that is to show them it works. But Dr. G, how do we do that? Well you can do it a couple of ways. You can bring them in the box and let us run them through a WOD and when they see their intestines on the floor they will know CrossFit does indeed work.

Another, less traumatic, way is for you to just live your life and eventually they will see and know that CrossFit works. I’ll use myself as an example by relating to you what has happened to me in the last 10 days. Look for the little clues of whether or not CrossFit works.

No big secret I have problems in my right shoulder. Nothing torn, just an impingement on my rotator cuff and some bone spurs. I fought it as long as I could but knew something active had to be done. So after consulting with my doctor we decided that surgery to clean up the joint and free up some space was the way to go. Wednesday March 9th I report to out patient surgery at 0700. I go into pre op and the nurses are taking my vitals. Blood pressure was good and a little on the low side. Heart rate was 62. Huh? Let’s take that again. 62. Hmm. IV catheter was placed and the anesthesiologist comes in. “Let’s check that pulse.” 60. “Do you work out?” “Yes sir, I’m a CrossFitter.” “I don’t know what that is but we’ll call that an athletic heart rate.

Surgery goes well and I was back at work on Monday the 14th. A little sore but I had been off my pain meds since Saturday and my mobility was good enough for me to work without restriction. Okay so now let’s fast forward to today the 17th. I go to my first physical therapy appointment and in my pre therapy measurements I am measured at 100% full range of motion in all planes. I have some muscle soreness sure. But mobility was not an issue. So my PT takes me through some distraction and stretching then we go through some isolation exercises. After 30 minutes she says “not sure why you are here. Everything is good. Just need to build your strength back up as the soreness goes away.” I leave there and go to my recheck with my surgeon. After he examines me and removes my sutures he says “I wish there was some way to get people to CrossFit before they hurt themselves. It’s amazing how mobile you are after only 8 days. That CrossFit stuff WORKS.”

So, does CrossFit work? Of course it does. For me it is evident in how quickly my body is able to recover from surgery. For others it is evident in their strength and stamina. So what you all need to tell people is this; whether you are a world class athlete looking to shave time off of your 40 or someone like me who is just trying to keep other folks hands out of my creases for as long as possible, CrossFit works…

If you are willing to work.

Posted on 03/19/2011 at 01:12 AM | Permalink | Comments (10) | TrackBack (0)








10 BOX JUMPS (24/20)

Posted on 03/18/2011 at 09:07 PM | Permalink | Comments (1) | TrackBack (0)







3 DEADLIFTS (315/225)




Compare to Something Like This

The Lorica (Breastplate) of St. Patrick

Posted on 03/18/2011 at 01:55 PM | Permalink | Comments (1) | TrackBack (0)

OPEN 11.1



AMRAP 10 Minutes

30 Double Unders

15 Power Snatches

Posted on 03/18/2011 at 01:50 PM | Permalink | Comments (1) | TrackBack (0)



As a Crossfit Spartanburg Athlete you are already living above the general population's line. You are what drives the crossfit community. Each Wednesday during the CF Games Open you will have the chance to do the same workout as over 15,000 other people around the world. Be inspired, be proud, and be are crossfit.

Three's Company at Crossfit Dahlonega is Saturday. This is the second event in the Garage Games 2011 series. Marty is going down to add some points to the race to the series title. We will keep you updated as the day progresses. The WODs have been posted, you can see them here.

Posted on 03/16/2011 at 12:50 PM | Permalink | Comments (3) | TrackBack (0)


CF Spartanburg WOD Tuesday March 15, 2011

Partner WOD...Both athletes will row the prescribed distance each round while the partner rest kettlebells in the front rack position. (1.5 pood/ 1 pood). Every time the kettlebell is not in the front rack, a 5 burpee penalty is added, to be paid by both athletes at the end of final row.

500 meter row

400 meter row

300 meter row

200 meter row

100 meter row

Posted on 03/16/2011 at 12:23 PM | Permalink | Comments (4) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Monday 03/14/2011

40 Calorie Row

30 Box Jumps (24"/20")

30 Jumping Slam Balls (15#/12#)

20 Burpees

20 GHD Situps




Actually everyone who participated ends up winning, but this is crossfit and we have to have an official winner.

First...the prizes: The winning team gets to create a WOD for our leaderboard. Each team member gets two months free at CFS, a $25 gift certificate to Life As RX, a $25 gift certificate to Marik Farms, an Again Faster Cable Speed Rope, and they split the money in the challenge pot ($360).

We also have a prize package for an individual standout: 1 month free at CFS, a C2 Rower Log Card, and a free membership to PaleoGOGO.

So the purse totals over $900. Not too bad for 7 weeks of healthy living and some awesome results.

Team ALL IN is the winner of the Paleo Challenge 2.0.

Out of a possible 840 points, they had 837. That is impressive and took a lot of determination. Inches were lost, along with pounds and body fat. Both members went up on back squat max and shaved time off their one mile run.

Ashley Lane is the individual standout.

Ashley lost 33 pounds and his transformation is dramatic.

At CFS we encourage everyone to follow the paleo lifestyle and our gym is full of people to give you advice, recepies and experience to help along the way.

Posted on 03/14/2011 at 09:56 AM | Permalink | Comments (4) | TrackBack (0)



How important is strength? Depends on who you ask. 20 years ago the average football lineman weighed 250 pounds and ran a 5.2-second 40-yard dash. This was considered to be nearing the genetic limit for a player. Now running backs that weigh what the lineman used to weigh are running 4.4-second 40-yard dashes.

Just a short time ago, most coaches thought that strength training would cause athletes to become muscle-bound and would be counterproductive to good technique. We must remember that strength builds the foundation for all other athletic qualities. For example, if you do not possess great relative body strength (strength in relation to your body weight), you will never be able to run fast.

This why I, along with others at CFS train in a strength cycle. Meaning we work on heavy lifts to be stronger which when coupled with the proper Metcons and programming will make you faster and overall BETTER! There are several methods for this but the end result is the same.......GET STRONGER. Myself (Steve) and Justin have created a blog so you can follow our strength cycle and you also get a dose of our rants that might not be appropriate for this site. Check it out at:

Primal Strength

CF Spartanburg Workout of the Day-(WOD) Friday 03/11/2011

30 Back Squats (Body Weight)

1000m row

30 Burpees

*compare to GREEN DAY....SLAM AWAY 05/10/2010

Posted on 03/12/2011 at 11:27 PM | Permalink | Comments (1) | TrackBack (0)


The Crossfit Games Open competition goes live this week. CF Spartanburg will host the open WOD every Wednesday as our workout of the day. We may have athletes from other boxes or garage gyms join us for the WODs so be prepared to welcome them all. Make sure the trainer knows you are competing, as you will need a judge for the entire workout.

If you are a judge, make sure you are clear on the range of motion, rep scheme and workout requirements. Count every good rep and NO REP every one that does not count.

Competing athletes will have time to re-do the WOD before they have to turn in thier results to the Open webiste if they think they can improve thier score.

Facebook has the Crossfit Games, Crossfit Games- Dirty South, and Crossfit Spartanburg Honey Badgers to help keep you up to date on everything.

Posted on 03/12/2011 at 03:55 PM | Permalink | Comments (0) | TrackBack (0)




7 G2OH (155/115)

6 Suitcase Lunges(55/35)

7 Burpees

AMRAP 20 mins.

*Lunges are 3 each leg*

Posted on 03/11/2011 at 04:45 PM | Permalink | Comments (0) | TrackBack (0)


CF Spartanburg Workout of the Day Wednesday March 9, 2011

5 Pullups

10 Burpees


3 Power Cleans every 3 minutes until all rounds complete (185/125)


Posted on 03/11/2011 at 04:37 PM | Permalink | Comments (0) | TrackBack (0)



This Saturday, March 12th starting at 9:00 AM we will be coaching athletes on Olympic lifts again. This week....the POWER CLEAN! This is free to CFS members and can make a huge difference in your times and max efforts. Please post your name to comments if you plan on attending.

Posted on 03/09/2011 at 08:43 PM | Permalink | Comments (6) | TrackBack (0)


6am Dave went to California, birthplace of Crossfit (and many more less desirable things), for business. While he was there he visited Crossfit Combat Fitnees in Fresno and San Franciso Crossfit. He had some good workouts and got some training time with K-Star himself. Way to do work and represent us well.

San Francisco Crossfit does not have a buidling, this picture is from the bridge looking down toward the parking lot home of SFC, on the right I think.

Posted on 03/09/2011 at 02:36 PM | Permalink | Comments (0) | TrackBack (0)


For the sake of my sanity, I am asking the CFS athletes to bring in their Ipods to change the music. Rules are as follows: NO Lady GaGa, Justin Bieber, Adam Lambert, David Archuleta, Miley Cyrus, Jonas Brothers or John Mayer. So this pretty much disqualifies Mookie's Ipod. Sorry!

Or post your requests to comments and we will see what we can do.......

Crossfit Spartanburg Workout of the Day (WOD)-Tuesday 03/08/2011


10 Thrusters (95#/75#)

10 Ring Pushups


*Compare to 08/25/10

Posted on 03/09/2011 at 02:28 AM | Permalink | Comments (15) | TrackBack (0)



CF Spartanburg WOD March 7, 2011

50 Double Unders

25 Wall Ball

25 Pullups

25 Deadlifts 225/185

25 Cal. Row

25 Box Jumps

25 DB Push Press 40#/30#

25 GHD Situps

25 Burpee

50 Double Unders

The Paleo Test Out was also today :

1RM Back Squat

1 mile run time trial

Compare to Deer Wreck

Looks like some great results for Paleo 2.0, we will get the results out asap

Posted on 03/07/2011 at 09:02 PM | Permalink | Comments (4) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Friday 03/04/2011

5 mins. of Wall Ball (20#/14#)

4 mins. of Ring DIps

3 mins. of sprints

2 mins. of Hang Cleans (135#/95#)

1 min. of Pullups

*Add total number of reps for score*



CF Spartanburg Workout of the Day (WOD)-03/03/2011

Clean & Jerk 1RM

*Athlete has 15 minutes to find 1RM, then...

800m run

2 min rest

800m run

2 min rest

400m run

1 min rest

400m run

1 min rest

200m run

30 sec rest

200m run

**Add splits together for score**

Jack Rickman (former CFS trainer) stopped by the gym today, to catch up! The OG ladies sure do miss him being nice. In a conversation overheard with Jack the following was quoted: "We have NO nice guy trainers now, Steve, Joel now Justin!"-Nicki Cantrell

Miss ya' Jack!

Posted on 03/05/2011 at 12:34 AM | Permalink | Comments (5) | TrackBack (0)



Here's a video to help you get ya' mind right for later this week!

CF Spartanburg Workout of the Day (WOD)- Wednesday 03/02/2011

7 Deadlifts (315#/205#)

14 Pistols (7 each leg)

21 Double Unders or 84 Singles


*compare scores to CHERRY LOVES CHEESECAKE-08/20/2010

CFS "newbie" Ping comes in freshly out of InDoc and

owns the Pistols! THAT'S HOW YOU "BADGER UP"

Posted on 03/02/2011 at 11:29 PM | Permalink | Comments (0) | TrackBack (0)



CF Spartanburg Workout of the Day (WOD)-Tuesday 03/01/2011

"The Chief"

AMRAP in 3 minutes of: 3 Power Cleans (135#/95#) 6 Push Ups 9 Squats

Rest one minute and repeat for a total of 5 cycles

*Compare to DON'T TASE ME BRO-05/17/2010 and TAG 'EM AND BAG 'EM-11/23/09

Posted on 03/01/2011 at 09:38 PM | Permalink | Comments (7) | TrackBack (0)


With all the new athletes entering the gym, they receive tips and pointers from all the trainers and other athletes. It can be overwhelming at times. Especially when you feel like you are near death and some other CF freak is yellin' at you to "pick it up!" I found this to try and help the new guys/gals and OG's alike..........

10 Tips For Success For The Crossfit Newbie BY LARRYPALAZZOLO, ON JANUARY 27TH, 2011

Stepping into a Crossfit gym for the first time can be a bit intimidating and overwhelming. You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your Crossfit journey

1.) You’re Competing Against Yourself, Not Others When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…

2.) Don’t Be Too Proud To Scale Sing it with me now:

Ain’t too proud to scale, sweet darling. Please don’t leave the wod. Don’t you go. Ain’t too proud to scale, baby baby. Please don’t leave the wod. Don’t you go.

Tony Budding (of Crossfit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.

3.) What You Eat Is More Important Than What You Lift Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer: just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?

4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.

5.) Crossfit Isn’t Everything Crossfit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I Crossfit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. Crossfit is not my life. I Crossfit so that I can have a life…and be awesome at it.

6.) It Doesn’t Get Easier, It Just Sucks Less The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.

7.) You Won’t PR Every Day Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.

8.) Have Fun Let’s face it, some of the workouts are not fun. Frankly, some of them just plain suck. I’m looking at you, Hero wods. But when it’s over, you feel a sense of accomplishment and maybe a little queasy. You shouldn’t be pissed that you didn’t get as many reps as the person next to you. Don’t take yourself too seriously. Smile. Laugh. Introduce yourself to people you don’t know. If you’re not having fun, why are you here? Do you enjoy your overall time spent at the gym? Do you enjoy the people, the community, the knowledge and support that it provides? If so, then don’t be too concerned with your competitive nature until you have a strong grasp on the 9 Foundational Movements.

The things you’ll learn in a Crossfit gym are fun: gymnastics, olympic lifts, new swear words (see: Mary Martin). You can’t do this stuff in a globo gym. The attitude is different too; no one is going to get in your face and cheer you on as you knock out those last five minutes on the elliptical. And the feeling you’ll have the first time you get an unassisted dead hang pull-up or full squat snatch is an amazing sense of power and accomplishment.

9.) You Are All Firebreathers The term “Firebreather” comes from Crossfit legend Greg Amundson, and he defines it as such:

Firebreather –Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You don’t have to be an “elite” Crossfitter to embody the essence of a true Firebreather. It’s not your Fran time, it’s the spirit you bring to Fran that makes you a Firebreather. Don’t forget that!

10.) Respect Rest and Recovery Too many newbies (and even those of us who have been doing this a while) get caught up in overtraining. Don’t be afraid to schedule in a deload day once per week, or a deload week every 4-6 weeks where you cut the weight, rounds, and intensity in half. You have to think about this from a longevity standpoint. If you’re killing yourself every time you step foot in the gym, week after week, month after month, year after year, you’re going to eventually break down. You need to respect your time outside of the gym. There’s an old weightlifting adage that goes something like: “You don’t get bigger and stronger from lifting weights, you get bigger and stronger from recovering from lifting weights.”

Proper nutrition, hydration and sleep all play their part in recovery, but you also need to listen to your body. If you continuously beat yourself down, you’re going to get hurt, injured or worse. Stay on top of your mobility work. If you haven’t done so yet, pay a daily visit to Kelly Starrett’s MobilityWOD. The information there is invaluable.

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