Saturday, December 12, 2009

CrossFit into the New Year

I LOVE CrossFit! I recently discovered CrossFit and attended my first CrossFit class through (As a side note, if you haven't yet discovered, I HIGHLY encourage you to check it out and browse for a meetup that interests you - raw food, gardening, outdoor activites, etc. It is a fantastic way to find new friends and make new discoveries right in your own neighborhood. Okay... it pretty much changed my life).

CrossFit was invented by Greg Glassman. The official website is According to Gregg, the CrossFit prescription is “constantly varied, high-intensity, functional movement.” These high intensity workouts not only take minimal time, they build muscle, help you lean up and tone up, keep your bones strong and joints limber, and make you happy :) Just trust me.

At my first CrossFit meetup, the group of us competed against each other by doing the following exercises as fast as we could while maintaining good form:

  • 5 pushups
  • 10 situps
  • 15 squats

We performed this set of exercises as many times as we possibly could squeeze into a 10 minute window. It was tiring and exhilarating, leaving me full of energy to take on the rest of my day. Having some great, healthy competition was certainly a motivating factor.

My normal morning routine already consists of basically a CrossFit workout. For example, today I jogged to the park and completed the following:

  • 10 Pullups
  • 50 Lunges
  • 5 Uphill sprints
  • 10 Burpees/Squat Thrusts
  • Sprint home
  • 2 Sun Salutations to cool down

The great thing about CrossFit is that it requires minimal equipment. You use your own bodyweight most of the time. It is the perfect way for both beginners and long-time athletes to be challenged physically. A new workout every day is posted on For example, today's fantastic workout is the following:

  • Back Squat

  • Shoulder Press

  • Deadlift

The instructions are to perform each exercise until you can't do it anymore. Write down your totals. I, personally, would perform these the similar to the way I did in class, 10 reps each for 10 minutes.

Don't tell me you don't have time for 10 minutes per day. AND bodyweight exercising is free too! Good. You no longer have an excuse. Get to it! By the time 2010 hits, you'll be well on your way to achieving your new year's fitness goal.

Here is a video I made to demonstrate a quick pre-exercise warm up:


Armaan said...

I love how you sprint five times up a hill, and then sprint home! How far is the park from the house? Haha.

kakad said...

Hmm I wonder if I can make a CrossFit Bhangra Class... shimmi shoulders 10 times, Hi 5 10 times... squat 5 times :)

So when are we beginning crossfit training?

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