You’ve almost decided to try CrossFit.
You’ve picked out the gym. You’ve been to the website to get familiar with the trainers. Maybe you even walked past during a class and admired what appears to be choreographed chaos.
You have one step left, and it’s through the front door.
I know you have a dozen reasons why you think you can’t do it. Running and jumping aren’t in your wheelhouse at present. You’ve surmised that those things appear regularly in CrossFit, as do pull-ups and burpees. A voice is telling you that you can’t do it.
But I know another voice is urging you to try CrossFit—and you need to listen.
One thing is certain: If you don’t try it, you definitely won’t create the body you envision. The path to that body—that healthy, capable and fit body—runs directly away from your sofa.
I know exactly how you feel. The first day I walked into CrossFit, I was so obese I couldn’t jump. At all. My body wasn’t capable of creating enough force to propel myself even an inch into the air. I felt like an impostor.
If you are worried that you’ll stand out because of your lack of fitness, I have a secret to share with you: CrossFit humbles everyone daily.
This is not a secret inside the CrossFit community. Ask the fittest person at your new gym about his or her first workout. You’ll hear stories about not finishing, almost puking and being shocked about how much harder it was than it looked.
Here’s another secret: You have a bit of an advantage over the typical fairly fit person who drops in to try a CrossFit class. You already know it’s going to be hard.
In truth, the workouts are always going to be hard because when they start to get easy, you’ll make them harder again. That’s what we do, and that’s how we get fitter and accomplish our goals. We aren’t a bunch of genetic freaks with a high pain tolerance. We don’t love the actual workout while we are doing it, but we love its effects, and the reward is worth the effort.
I want you to experience this transformation, but it’s going to take more than a session or two before you notice the changes your body will start making on Day 1. The space between your first few classes and the first look-what-I-can-do-now moment can be a challenge.
Maybe you’ve even gone to a class here or there but stopped for whatever reason.
I have a proposal for you: Give yourself 24 hours in the form of 24 CrossFit classes.
That’s enough classes to get you past the initial what-was-I-thinking panic and through the week or two when your body threatens to go on strike in protest of your new hobby.
Likely, you will question your decision during every class for at least the first 10 sessions. You’ll be sore. You’ll be sure you are never going to remember the difference between a clean and a snatch. You’ll curse gravity and wall balls. You will swear that you will always hate burpees.
Somewhere between classes 12 and 20, things will start making sense, and you might even find yourself looking forward to the next challenge written on the whiteboard. Trust me.
Think of the struggle you feel as an airplane fights nature to climb into the air. Your first 24 classes are like that takeoff. You’re going to have to fight excuses, old habits, the desire to quit. But just like the airplane overcomes gravity, you’ll fight through your excuses and reach “cruising altitude.” Once there, you’ve created a routine, and quitting won’t be on your radar.
Three or four days a week for the next six to eight weeks—that’s all I’m asking for. Don’t look beyond that. The time is going to pass whether you get off the couch or not. How much better for it to pass as you grow stronger and healthier?
Any structure that is meant to last requires a solid foundation at its base. Think of each class as another brick you are adding to the foundation of your health and fitness. When you fill in that 24th brick, your basic foundation will be complete and you’ll be ready to really start building the body and life you want.
Every day, CrossFit cures chronic disease, reverses obesity and saves lives.
Spend 24 hours and see what changes CrossFit can make in your life!
As we are Replay CrossFit - the American Way, tomorrow - on 4th of July - we are offering a 20 % SALE of ALL of our Tees!
And here are the 3 reasons why we love our Tee Shirts:
Dear Replay Athletes and Friends,
You may be unaware that we offer Personal Training, in addition to CrossFit and OLY Weightlifting classes, but we do.
We could list all the benefits of “One–on–One” personal training such as flexible timing, faster results, accelerated fat loss and so on and so forth. We could create a list of all the Certifications and Honorable Mentions about our Outstanding Trainers. And we could throw out words like "personalized, tailored, specific, customized" sessions.
But, we won't.
Instead, we'll share with you what our athlete Mihaela had to say…
HABITS shape your life far more than you realize.
Every Sunday we run an evening reminder to SIGN UP in advance for your CrossFit classes.
Why do we do that?
"How I gave myself the best present one year ago on Children's Day:
I used to consider myself a non-athletic person. When I was in school I skipped sport classes because I hated them. I completely avoided sports after graduation.
Hey, Replay Heroes,
We'll be short & sweet, so check out our five bullet points for a great, positive experience tomorrow at the Box:
Every year on US Memorial Day, Americans honor those who have fallen in the line of duty.
As we are Replay CrossFit The American Way we have a tradition of doing a workout called "Murph" on Memorial weekend - just like many Boxes around the world.
This year we will do our Third Annual “Murph" WOD on SATURDAY, 26 May.
The transtheoretical model easily assesses an individual's readiness to act on a new healthier behavior.
Here are our CrossFit 5 "STAGES OF CHANGE " for you:
CrossFit is NOT for Everyone. Yes, you read it right.
This is not a typo…we have been saying it the other way until now..
We have been in the CrossFit "business'' in Romania since 2013 and we have seen people come & go. In the beginning, we tried to please everyone. We tried SO hard. Most of the time we lost track on what we were trying to do and we lost track of our core values. And it's true: when you try to please everyone, you please no one. In all these years we have learned that CrossFit is NOT for everyone.
37 Replay Heroes registered.
COUNTLESS Lessons Learnt.
Modifying workouts—scaling—is the foundation of CrossFit.
For athletes who clearly have or do not have the appropriate levels of strength, skill and conditioning, the path is clear. But what about athletes who are close to those levels or athletes on the verge of a major breakthrough? And what about athletes whose egos tend to influence their decisions?
Here’s exactly what coaches and athletes need to know to make the right decision about whether to scale the Open workout each week.
How Does Scaling Work?
The Open started in 2011, and as the sport progressed, the skills and loads needed to test the best athletes in the world became more difficult for the average person to handle. For example, a 265-lb. snatch was needed to find out Ben Smith was 12 seconds fitter than Jeff Evans on Workout 17.3. The introduction of the scaled versions of Open workout in 2015 allowed more people to compete, which is what the Open is all about, Director of the CrossFit Games Dave Castro explained in this video.
A few things to note about Open scaling:
- An athlete may finish the Open with a final ranking determined by a combination of scaled and prescribed workouts.
- An athlete who chooses to perform a scaled workout will be ranked on the Leaderboard relative to all other athletes who performed the scaled version of that workout but below all athletes who performed the workout as prescribed.
- If an athlete performs any workouts as prescribed, he or she will remain on the competitive Leaderboard.
- The Open also features a scaled-only Leaderboard. In order to remain on the scaled-only Leaderboard, an athlete must perform all the Open workouts scaled.
- An athlete’s score from a scaled workout cannot contribute toward a team’s score. However, an athlete who performs scaled workouts is still eligible to participate on his or her affiliate’s team as long as the athlete meets all the eligibility requirements.
The CrossFit Open season is about to start.
For many of us, it is a stressful month filled with anxiety about “The Announcement of the Workout,” our strategies, our multiple attempts to improve our score and even some sleepless nights in anticipation. Not to mention the unease of being judged by others who we feel may think less of us, afterwards.
In reality, the Open is just a fun, good way to test ourselves at five workouts to see how we stack up with the rest of the world. Or to test against your score last year, to see how far you have come. Especially, since so much time and dedication has been devoted to your attempt to “be the best that you can be.”
“I could never do CrossFit.”
Trainers often hear this statement from people who don’t do CrossFit, and I want to apologize for giving you the wrong impression.
I’m here to tell you CrossFit is not a sink-or-swim fitness program, and no minimum level of fitness is required.
You can do CrossFit—but I know why you doubt that.
New Year’s Eve is a time to set goals: to eat better, to save more money, to work harder, to drink less. It’s Day 1 on the road to a “new you.” But this road, as we all know, is difficult to follow. Humans are notoriously bad at resisting temptation, especially (as research confirms) if we’re busy, tired or stressed. By Jan. 8, some 25 percent of resolutions have fallen by the wayside. And by the time the year ends, fewer than 10 percent have been fully kept.
I struggled with the decision of whether to attach my name to this piece or leave it anonymous. On the one hand, I consider myself a supporter of the End the Stigma campaign, which aims to change perspectives on mental health through open discussion of issues. However, once this article is published, I run the risk of clients or clients’ parents finding out about my own battles with mental illness.
When I think about it, though, my hesitance comes down to fear—fear that people will not be understanding or able to separate my mental health from my capabilities. Fear has been a companion of mine for a long time.
Big News (in English & Romanian) to share with you:
We are super pleased to announce that CrossFit USA plans to bring their Specialty Weightlifting Course to our Box next year.
This amazing two-day course teaches the famous “Burgener” technique to safely reach your full lifting potential.
Now you can purchase Replay CrossFit Gift Memberships online and avoid the rush and hassle of hours at the Mall searching for unknown gifts.
Surprise your Best Friend Forever (BFF) or a Loved One.
It doesn't even have to be their Birthday or Christmas time or Name Day.
So simple and easy to do.
As a small family business, we don't use traditional marketing or paid advertising magazine articles to get the word out about Replay CrossFit.
We rely on our awesome community to recommend us. That means we rely on you!
Attending the Madison CrossFit Games gave us a fresh perspective on our Community and renewed our energy and commitment to you. It also provided us fresh ideas to give you the best training experience we can possibly offer.
“I’m going to get bulky.”
“I’m going to get injured.”
“I’m not fit enough for CrossFit.”
Experienced affiliate owners and coaches have been hearing these myths for years, and they’ve discovered ways to dispel them, helping people confront their fears and insecurities in the process.
The CrossFit Games are the world’s premier test to find the Fittest on Earth. They are world-renowned as a grueling test for the toughest athletes on Earth as well as a thrilling experience for spectators. Since its inception in 2007, the CrossFit Games have become “one of the fastest growing sports in America,” according to Forbes.
The CrossFit Games events are made up of a broad range of functional movements.
Functional movements move large loads, long distances, quickly. These movements also form the basis of our exercise program.
At each CrossFit Games, the athletes engage in a series of challenges unknown to them until right before the competition. The combination of highly trained athletes and unknown events makes for an explosive mix.
CrossFit has the proven ability to deliver world-class fitness to all—including women who are pregnant.
Life is not a sprint but a marathon of fitness that should keep you healthy after your 40s, after retirement and into the distant future.
People embrace CrossFit for various reasons: weight-loss, becoming stronger, health-challenges and so on.
For more than a decade, CrossFit delivered. Faster, better results than other training modalities out there. The evidence is crystal clear.
We wanna encourage ALL REPLAY MEMBERS to come out and do the OPEN with us!
What is the OPEN?
How to Register for the OPEN?
Who can participate in the OPEN?
The patterns you establish right now will impact your health, productivity, financial security and happiness
In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.
Speaking with CrossFitters about CrossFit can be intimidating and leave you more confused than you were
before. For now, forget all that you have heard and check out the top 10 reasons you need to try CrossFit.
But everyone feels fear at some point in CrossFit. Even the most experienced athlete fears heavy weights or Hero WODs.
Welcome to our Replay CrossFit blog
This is where we offer educational material, coaching tips, health and nutrition related information. Mindset over matter. This is where you belong.
CrossFit community, let’s inspire others!
Let’s take a few minutes to address a very important subject: the value of warming up properly before exercise. We know you want to do more than you are capable of during the WOD (Workout Of the Day), so here they are