Wednesday, September 26, 2012

My First CrossFit Workout

I recently went back and looked at the first workout I ever did that was CrossFit related. It was the mainsite workout on January 31, 2008 and I scaled every single movement using CrossFit Brand X Forum. The Rx'd workout is in black, my scaled version is in red:

Three rounds for time of:
225 Deadlift, 15 reps (95lb. deadlift, 10 reps)
15 Handstand push-ups (10 hspu's on 3ft. box)
15 Pull-ups (10 strict pull ups)
95 pound Thruster, 15 reps (65lb. thruster, 10 reps)

My time? 12:42

I had decent bodyweight strength to do pull ups, but anything with weight was awful. My notes after the workout were:
"First time ever doing CrossFit, trying to get in a good workout routine. Never liked doing big lifting but after feeling my lower back during dead lifts, can see the value in them."

People see me now and think I've always been decent at CrossFit. This clearly shows that I had a lot of work to do, but putting in the time and effort has paid off. Don't get discouraged if you're just starting off with CrossFit or if you've plateaued. Focus on building strength through linear progression and you'll see good things.

Do you remember your first workout? What was it? Did you scale?


  1. I just started doing 2-a-day's. Strength early am then the WOD at night. We'll see how this goes.

  2. As a crossfit noob myself, this is really refreshing. For something similar, check out this video. It's Julie Foucher, who came in second place overall in the 2012 Games, back in 2009 when she first joined her Crossfit gym. Another reminder that we all start from somewhere!


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