#1 Dabble in CrossFit...

Most people go straight from dabbling with CrossFit into full-on Kool-Aid guzzling, but it's worth mentioning that you won't see what all the hubbub is about unless you start attending class fairly frequently.

There is a MASSIVE difference between someone who does CrossFit 1-2 times per week, and someone who does CrossFit 4-5 times per week.

To be clear, starting slow is absolutely fine, but as you learn more about the method, and start to get the hang of the movements, you'll want to increase your frequency.

CrossFit is constantly varied, which means it could be weeks, or even months before you get to practice a particular movement again if you're M.I.A 90% of the time. 

However, occasionally it really isn't possible for someone to ramp up their attendance. 

Nothing will fully replace the benefits of attending WODs at CrossFit Hard, but if proximity, work schedule, or other logistics are holding you back, you can use this list of body weight workouts to fill in some gaps...

Click Here for a HUGE list of Body Weight Workouts

#2 Make it All About You...

CrossFit gyms are a place to build others up, and to be built up by others.  When you make it "all about you," things like jealousy, pride, and anger can creep in.

Sure, keep track of PR's, do your very best, engage in friendly competition, but don't forget to be part of the community!

CrossFit will teach you SOOOOO much about your physical capabilities.  Let CrossFit teach you even more by exercising your humility, patience, and care for others at the box.

#3 Try to "go pro" too soon...

Trying to keep up with the elites of our sport as soon as you walk through the door is like volunteering to get inside the Octagon with UFC's Ronda Rousey next weekend...It's a ridiculous idea that will likely get you injured.

Your coaches will keep you safe if you will let them, but if you sneakily try to add more weight, or do WODs on your own with weights you have no business lifting, you're playing with fire.

Be humble, be teachable, and be obsessive about having great form before adding weight.

Ask TONS of questions.  Ask the trainer to evaluate your form often. Trust your instincts, and when in doubt...use less weight.

#4 Don't keep track of anything...

If you're not the type of person who is inspired and pushed by friendly competition, you might not feel the need to keep track of results, but there's more to recording your results than just seeing who had the best score on the whiteboard for the day.

Tracking your scores helps you see that all the work you're putting in is creating a result.

Even if it's for no other reason than to take a trip down memory lane every once in a while, you're going to want to keep track of your workout results.  Looking back is sure to make you smile :)

#5 Take it too seriously...

Sometimes we get so worked up about hitting PR's and winning that we forget that we're all just playing a game together.

Even at the most elite level, it's still called...the "Games."

Striving to achieve better fitness is great, but constant disappointment over missed PR's, or obsessing over the results of others isn't a healthy place to live.

If CrossFit ever stops being fun, take time to remember how far you've come.  Think about how much healthier you are by playing this game with your friends.  Concentrate on the non-competitive aspects of your gym.  Encourage and help new people.  Laugh a lot.

CrossFit is fun!  Pushing yourself is fun!  Competition is fun!  Making yourself miserable in the in the endless pursuit of winning, hitting PR's, and selfish ambition...is not.

So there you have it.  Five ways to do CrossFit wrong.  I hope this article helps you recognize and/or remember some of these common pitfalls.

There's so much that is right about CrossFit.  It would be a shame to get it wrong.

See you at the box!

Coach Graham



Can you share one quote or saying you love, that keeps you going in life?

The weather is supposed to be nice today and the days are getting longer, so let’s do our first running WOD of 2016!

We’ll start short – 100 meters at a time, after 10 ground to overhead, alternating between those 100m runs and 10 burpee pull ups. To make sure you get the most chances to run in this beautiful weather, we’ll do this circuit for 15 minutes.

We want to push through those short 100m runs – run fast. These should be sprints! It’s been a while since we’ve stretched our legs for running. We want to get that heart rate up and then come inside and work on a strength move while we are tired and out of breath. Let’s work all of those systems!

Warm-up 15

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist


Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
10 Ground to Overhead (135/95 lbs)
100 Meter Run
10 Burpee Pull-Ups
100 Meter Run

Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource