CrossFit Makes Your Clothes Fall Off: Workout and Training Tips for Everyone

My 1st WOD: Get the Workout, the Inside Scoop & Training Tips!

Since so many facebook and twitter followers were noticing the topless boys in the pictures we posted from our workout at Reebok CrossFit One, I had to tease about it – and tell you more about this juicy workout. Truth is, I would have gotten naked too if I was going as fast and strong as these athletes were! They were totally incredible athletes that made me feel like an out-of-shape couch potato in comparison.

Fear Factor

Many fitness professionals may pretend they aren’t intimidated in new fitness environments – but I’m not one of those people. I won’t lie. It wouldn’t have hurt my feelings if our CrossFit workout got canceled. The unknown is always scary to me, and I’m not much of a group exerciser. I prefer working out solo or in a more private setting. So, I listened carefully to instructions (pictured left) to make sure I didn’t make a fool of myself. ha!

A new workout is like riding a new roller coaster. Once you ride it, you know what to expect and most of the fear is behind you. Although the moves were familiar, I still didn’t know exactly what to expect, and had my reservations admittedly.

I’m not much of a thrill seeker. I’m a middle of the road girl – “steady strong” is my motto. Not really, but that’s kinda how I go about life. It’s kind of like the StairClimb Steve and I did. He bolted up the first 15 flights of stairs like a bat out of hell and I just pushed steady strong the whole time and beat him. ha! Maybe it’s because I can’t stand the feeling of my lungs about to explode, and he loves that extreme feeling of almost dying, but either way – whether I liked it or not, I knew I was in for a thrill ride – and cameras were rolling to catch it all on tape!

Training With Top (Topless) Athletes

We had the honor of working with some of the most elite athletes in the country. Here’s a pic of the entire gang of FitFluential Ambassadors, including Steve and myself, as well as the trainers and staff of @reebokcrossfit1 at @Reebok headquarters in Boston after our workout. #GETAFTERIT Hoorah!

CrossFit Games Athletes

I am going to try my best to give you the scoop on the athletes we were with. Athletes, please forgive me if I get your name or titles wrong. If I do, I’m blaming Google. ha!

Among some of our trainers for the day were:
Austin Malleolo, 2010 CrossFit Games: 6th (center, and shirtless)
Julie Foucher, 2011 CrossFit Games, 5th (to our right of Austin with grey tights)
Spencer Hendel, Reebok CrossFit Games 2011: 9th  (the shirtless guy next to julie with a beanie on)
Joe Masley, 2012 CrossFit Games Northeast Regional Affiliate Division – 2nd Place (and yet another shirtless guy next to Spencer)
James Hobart, 2011 Affiliate Cup Championship team CrossFit New England
Jared Davis (JD), 2010 Southeast Regional, 1st (last guy with his shirt off on the left)
Christy Phillips, 2012 Reebok CrossFit Game, 11th (in turquoise blue)

(Here I am with Spencer Hendel, who was the trainer for Steve’s group)

The Workout of the Day (AKA: WOD)

Yes, this is me doing box jumps with FitFluential “Manbassador” Jeremy Scott, doing the following workout.

200 meter run (sprint) relay 

150 Dumbbell Thrusters
100 Pull Ups (or Ring Rows)
50 Box Jumps

200 meter run (sprint harder or be shamed) final relay for total time

Instructions: During the 200 meter sandwich (the workout between the two 200 meter runs), you rotate stations. We had 3 people on our team. One person held a 115lb bar in a static hold (guys held overhead) while another person did the work (thrusters, pull ups or box jumps) and another rested. Each person rotated out until all the reps were complete. We changed stations as soon as the guy doing the active work (thrusters, pull ups, box jumps) wore out. Great workout!

This was us smack in the middle of our workout. I figured I could try to snap a pic while I was (quote/unquote) “RESTING” (more like dry heaving). haha

The Take Home

I took home more than a workout, I took home some DOMS (Delayed Onset Muscle Soreness) too! I’m feeling great, just don’t ask me to make any sudden moves. My quads are SO sore! I think I love the result more than the workout, but no pain no gain right? ha!

Sure, CrossFit isn’t for everyone. Although it is scaleable for everyone (74 year old Reebok employee, AnnMarie, proved that), the training atmosphere fits a certain personality. People who are competitive love the accountability of timed workouts, posting times, and having a “winner”.  That’s why athletes love these workouts, they are competitive. So what about the other 99% of the population? You can still apply some of the effective training principles in your own ideal fitness setting.

Here are 5 Training Tips Anyone Can Use

1. Partner Accountability: What will keep you going faster and stronger during a workout? Knowing your friend is not-so-patiently waiting holding 115lbs overhead drying for you to finish up and swap stations. Here I am, at my resting station (catching my breath), while James Hobart is doing a static hold, waiting for Jeremy Scott to tire out from thrusters and switch stations.

2. Timed Workouts: Anytime you add time into a fitness equation you beef up intensity. You don’t have to be competing against other teams to have the fastest times to get the most out of this. Just time yourself and try to beat your own time next workout.

3. Functional Training: As a gym owner, I admit there is a need for machines, BUT it is extremely important to implement funcional training in your workout routine too. Functional training improves your overall quality of life, moving like we do during normal daily activities. I mean, we don’t have back support, like we do on a leg press machine, when squatting down to pick up a heavy object. Hands down, functional training is an absolute a must in training – CrossFit or not.

4. Camaraderie: There is nothing like a pat on the back or a group yelling for you. Our boot campers experience this, and it’s thrilling – and gives even the toughest, most painful workout a more positive feeling when it’s over. I know the trainer of our group, James, was just being nice when he said “good job”, but it still felt good anyway. :)

5. Improved Form and Range of Motion: CrossFit is big on form, and rightfully so. They push a lot of weight, and can’t afford to hurt themselves, but attention to form and range of motion should be on everyone’s list of essentials. First, as you improve form in the gym, you will improve form and posture outside of the gym. Focusing on posture and form also improves core strength. Second, most people slack on range of motion. Squats are often shallow and movements limited. The problem with shallow training is we aren’t exercising the muscles we use in real life. If you get up off the ground, you are in a deep squat. You don’t start with your thighs parallel to the ground. If your knees can take it, you should be moving in a bigger, longer range of motion to get the most goody out of the exercise. The problem is, this means you will likely have to go down in weight – something most body builders don’t want to do. Well, suck it up and put your pride aside. The results will be worth it and no one really cares how much weight you lift anyway!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on November 18, 2012, in Brands, Exercise & Training, PFIT TIPS, Workout and tagged , , , , , , , , , , , , . Bookmark the permalink. 10 Comments.

  1. I love this post! So true!! I can’t imagine box jumps after all those thrusters even with the pull-ups in between!!!! Wow!!!

  2. One thing I think anyone can take from crossfit and put into their workouts is the timing thing. If you are doing a circuit and it takes you 7 minutes to get through one round, then on the second round, see if you can get through it faster.

    It’s really motivating and it pushes you to go harder!

  3. Nice work!! You guys look awesome : )

  4. So fun to meet you and Steve! can’t believe this was your first WOD-you rocked!

  5. So glad to finally meet you both! And yes, my legs were sore too- way more than I was expecting!

  6. That seems like a blast! I like how you said you were a bit intimidated at first, it is nice to remember we all feel that way sometimes!

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