Push, pull, swing, sit, burp
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Due to the rotating schedules of some of the trainers who are firefighters, our gym schedule changes slightly from week to week. Please check the schedule often to make sure of the class times. The schedule is finalized by Sunday evening of each week.

• Use the arrows at the top left of the schedule to toggle back and forth between weeks to view more class times.
• All classes are Group WODs, unless specified on the schedule
• If a class time is canceled, it will be posted on the daily blog.
  

Crossfit truly has changed my life, because one year ago I thought for sure my desire to join the military would go unfulfilled. With the desire to get in shape came Crossfit and with Crossfit came a whole new attitude towards life and fitness. I look forward to continuing to train with everyone until the day I ship out. The time I have spent in this gym, with the trainers and with all of you guys who motivate me everyday have been amazing. Without all of you I could not have lost 125# and now be moving towards my goal of becoming an Army Officer. Thank You. -Rockey

I started CrossFit May of 2008. It has been a life changing thing for me.
I am now in the best shape of my life. I feel strong now, and my body is toned.
I have lost 16# so far and went down 2 jeans sizes. I love how the trainers and other clients at the gym encourage me through my workouts. I love when I accomplish new personal goals at the gym, to me it is like Christmas and I leave on cloud 9. I love the workouts at the gym and I hate to take rest days now. Every night at 9:00p.m. I am in front of my computer to see what the workout is going to be for the next day. I have learned that, at times, you will want to give up during your workout, but the trainers won't let you, because they know you can do it. I have also learned that when I am sore after a workout, if I go the next day I feel better. CrossFit is empowering. I am doing things now that I never thought I could do, both in and out of the gym. CrossFit has helped me set goals for my future that I AM going to accomplish. I am stronger, leaner and more confident then I ever have been. What can I say, I LOVE CROSSFIT!!
-Mandy M.

Viking CrossFit. Boy, who would have thought those two words would have such an impact on my fitness. Prior to joining the affiliate I did CrossFit workouts on my own at home or at the station for about nine months. In the seven months that I've been at the gym I've watched my WOD times drop significantly, by more than half in many cases.

I used to be a big proponent of long distance runs and your typical weight room workouts. I rarely run long distance now but have still dropped a minute off of my race pace. Since bench presses are so popular to most I'll use them as an example. I've gained 45 lbs on my bench press despite the fact that we VERY rarely do bench presses. That's a bigger gain than I ever saw doing your standard lifting workout. I work as a full-time Firefighter and work capacity and oxygen consumption are vital components of my job. I can now work longer and harder on one bottle of air than before, not to mention I recover much faster. It's very possible that someday my fitness level will be the deciding factor in whether my partner or I go home in one piece at the end of that shift. It's nice to know that what I do at the gym is preparing me for the day that things go horribly wrong. Dramatic? Sure, I'll grant you that but I can tell you of 343 FDNY Firefighters who would tell you that you never know what's going to come down the road at you.

There's really to many positives to hit them all. Like knowledgeable trainers who don't just look at you as money coming in but a part of their extended family. I don't know about you but I like the fact that the people who train me know my strengths and weaknesses, likes and dislikes, what I do for a living, ect. To me those are the little things that say "Hey, you folks are a big part of our lives. We are passionate about you and your goals!".

Who's ever gone to the gym to get a workout in and your heart just isn't in it? You do your workout but you're unmotivated and just don't get much out of it. Yeah, we've all been there. Now try walking into Viking with that exact feeling and see if the same thing happens. I'm here to tell you it won't. The enthusiasm and intensity of your friends (trainers and fellow clients) makes it impossible. Do you want to build amazing friendships with people who have the same desire for excellence that you do? Well, nothing builds strong bonds like common goals and shared hardships. Do you want to realize that you're capable of doing much more than you ever thought you could both mentally and physically? I can't think of a better place to do that than a little box with friends pushing you to be better!

I have found all of these things and more at Viking CrossFit. I was just looking to find a better workout and I'm here to tell you I got a whole lot more than that. Thanks Jason, Natalie, Dave, Cody and Steve. What you folks have built is an amazing thing!
-Will M.

Our mission at Viking Crossfit is to provide functional fitness for all people at all ages and all skill levels. We are dedicated to providing quality training at each workout that will lead you to improved health and general conditioning. The functional skills and movements we train are useful in your everyday life and will change your body far more than those at a traditional gym. Workouts are performed in small groups with focused training from certified trainers. All of our workouts are tailored to what is appropriate for the individual. Whether you are an Olympic athlete or have never trained before, Crossfit is for you. We pride ourselves on not being your average gym. We are more of a family that encourages and respects each other, and most of all, enjoys working hard and having fun together. Come and find out how much fun our family can be.

Viking CrossFit runs according to the schedule on the site. We don't keep regular office hours, so feel free to come by and see us when the schedule says we will be there.

Email us: vikingcrossfit@gmail.com
You can always call us:

Cody: 801-362-8986
Jason: 801-310-6048
Dave: 801-369-5227
Natalie: 801-310-6047

We are located at 1799 North State Street, Orem, Utah

From the freeway:
Take the 1600 North exit for Orem/Lindon.
Head East until you reach State Street and turn left (North) and we are just a few blocks up to the left next to Hansen Mountaineering.


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Natalie Garcia

Born and raised in Provo, Utah. I am a full-time mom of three boys, a part-time RN in the Neonatal Intensive Care Unit, and now an owner and trainer at Viking CrossFit. I have always been interested in fitness and have always stayed active with activities such as: mountain biking, snowboarding, rock climbing, and kick boxing. I always thought I was "fit" until I started doing CrossFit. After watching Jason and the guys do some crazy workouts and get great results, I decided to try it for myself, and I was instantly hooked. I am stronger, faster, and leaner than I ever have been. Not only do I apply my fitness from CrossFit in my daily life, it has improved my endurance and abilities in the activities that I enjoy. I received my Level 1 certification in April 2008, my Barbell Certification in August 2009, and have also done some Olympic lifting training with Dutch Lowy. I really enjoy training people and and seeing CrossFit literally change people's lives. There's fit, and then there's CrossFit.

Favorite WOD: The Filthy Fifty
Least Favorite WOD: Kelly
Favorite Quote: "Weakness is a choice; Be strong."




Jason Garcia

I am a firefighter paramedic and have worked in public safety for 13 years. Being in shape has always been important in my career. I have always wondered what professional athletes do to get their performance gains. When Dave introduced me to the CrossFit website I was instantly intrigued and started doing the WODs by watching the videos and researching the site. I was amazed at the results I started seeing in myself. It truly changed my life. I feel being the fittest I can be is something I owe my family and my brother firefighters, and CrossFit has gotten me there. I am fortunate to have been to two Level 1 certifications, and I have also received a Barbell Certification and have done some Olympic lifting with Dutch Lowy. I am excited to pursue more certifications in CrossFit training and bring my knowledge to the gym to continue helping others change their lives too.

Favorite WOD: Nasty Girls
Least Favorite WOD: Fran
Favorite Quote:




Cody Jolley
Bio coming soon!

Favorite WOD: Murph
Least Favorite WOD: Firefighter Fran
Favorite Quote: "One does not find himself; he creates himself."





Erick Johnson

I was born and raised in Orem. My hobbies include mountain biking, snow and water skiing, anything outdoors, and sleeping. I was stationed in Baghdad for a year. I learned about CrossFit from the LT I relieved and took over the course from a Marine 1st LT after he left. I learned most of my technique from watching Nicole and Eva on short videos. We had about 30 regulars doing CrossFit on our Sunday morning class. I learned more from teaching than doing. I miss doing Murph with our 45-50# Kevlar vests on, but somehow I know I will get over it. After returning home from Iraq in May, 2008, I made preparations to leave the military and received my Level 1 certification at GSX Athletics in Texas. I now work as a Business Development Manager for Emerson Process Management. That's fancy for salesman. I had been looking for a gym to continue my CrossFit addiction and am happy to be invited to Viking CrossFit. I am excited to be training again and look forward to the friendly competition.

Favorite WOD:
Least Favorite WOD:
Favorite Quote: "Nobody said it would be easy; we only said it would be worth it."

Our History

Viking CrossFit is owned by Natalie and Jason Garcia, and Cody Jolley, who first discovered CrossFit in 2007 upon being introduced to the CrossFit.com website. We were instantly intrigued, and after doing our first workout, were instantly hooked. We've been hooked on CrossFit ever since. We are committed to teaching the skills that are the foundation of CrossFit. We know how CrossFit has changed our lives, and we are positive it can change yours. With the help of our dedicated trainers and clients, we are making our gym better everyday.
________________________________________________________________

Why Choose Us?

Our mission at Viking CrossFit is to provide functional fitness for all people at all ages and all skill levels. We are dedicated to providing quality training at each workout that will lead you to improved health and general conditioning. The functional skills and movements we train are useful in your everyday life and will change your body far more than those at a traditional gym. Workouts are performed in small groups with focused training from certified trainers. All of our workouts are tailored to what is appropriate for the individual. Whether you are an Olympic athlete or have never trained before, CrossFit is for you. We pride ourselves on not being your average gym. We are more of a family that encourages and respects each other, and most of all, enjoys working hard and having fun together. Come and find out how much fun our family can be.
________________________________________________________________

What We Do?

Intelligent Movements

CrossFit is a research based, results driven, strength and conditioning program. The stimulus provided are, by design, constantly varied, functional movements, performed at a high intensity. Our specialty is not specializing and our goal is constant progress. We are a group of dedicated trainers who want our clients to become stronger, leaner, faster, and more coordinated. What we do at Viking CrossFit is teach you how to move better. We draw from a wide variety of gymnastics and weightlifting movements and incorporate them in ways that make you stronger and more fit. We do not use machines. We use the body and we use weights to train more effectively. The coaching is supportive and enthusiastic to anyone who is willing to focus and put in the work.

Refining Skills

Before you are able to participate in the Group WODs (Workouts of the Day), you are trained in the basic movements of CrossFit. Then every month we have a “Skill-of-the-Month” where we focus on a specific movement or ability. For example, we may focus on the Kipping Pull-Up, which teaches a more fluid movement and turns a simple pull-up into an intense and functional exercise. Every time you focus on a specific skill and then follow it with a workout it improves your end result.

Methods During Class

We are pleased to offer you quality training at an affordable price. Training with certified instructors at your typical gym can cost over $100.00 a month for just once a week. With our unlimited membership you have the opportunity to explore and reach your potential at a more economical price. You can attend any of the scheduled Group WOD classes during the week. Best of all, you get trainers who care about you and your health. Come on in and we will get you signed up and ready to go!

Viking CrossFit is a personal training facility. Each time you come into the gym you will be coached by an experienced trainer in a small group setting. We believe that quality coaching helps you get better results and prevents injury. For that reason, we require that you work with a trainer.

Where are you located?
We are located at 1799 North State Street in Orem. (Next to Hansen Mountaineering).

Where should I start?

YOUR FIRST VISIT AT VIKING CROSSFIT IS FREE! Everyone is welcome to come and check out what we do. We’ve heard all the excuses about why you can’t or won’t fulfill your good intentions and achieve your goals. Now is the time to come and try CrossFit. During this free introductory workout you will receive a brief introduction and the opportunity to be exposed to some basic CrossFit exercises in a small group setting, and familiarize you with the equipment. You may then choose to continue your training by joining our group classes.

Follow these easy steps to attend your free introductory session:

1. Contact us and we will schedule your free session with you. Call or email us. (Don't be shy.)

2. Check out our CLASS SCHEDULE to see what days and times work best for you.

3. Find OUR GYM.

4. Show up in comfortable clothes and shoes and be ready workout.

We are confident you will get the results you want with our Crossfit training. We are the best fitness program that you will find. We offer so much more than the typical gym routine, that we have to show you to prove it to you.

Okay, I’m ready to join. What now?

Welcome! We are excited to add you to our family. Now it’s time to take our CrossFit Elements Series. This Series is included as part of your unlimited membership, but is required to proceed with the WOD (Workout of the Day) as is recommended. During our Elements Series you will learn about the reasoning behind the CrossFit methods in addition to being taught a range of movements. This series will be taught in a Basic Movements class either one-on-one or in a small group. This class will typically be 1-2 hours long each. Once you have completed the series, you can fully participate in our group workouts, where you will continue to be coached as your familiarity with the program and your fitness level increases. You can still join and start working out with us before you are attended the Series; we will gradually add the exercise progressions into your workouts as you learn them.

Aerobic and Anaerobic (courtesy of Wasatch Crossfit)

There are three main energy systems that fuel all human activity. Almost all changes that occur in the body due to exercise are related to the demands placed on these energy systems. Furthermore, the efficacy of any given fitness regimen may largely be tied to its ability to elicit an adequate stimulus for change within these three energy systems.

Energy is derived aerobically when oxygen is utilized to metabolize substrates derived from food and liberates energy. An activity is termed aerobic when the majority of energy needed is derived aerobically. These activities are usually greater than ninety seconds in duration and involve low to moderate power output or intensity. Examples of aerobic activity include running on the treadmill for twenty minutes, swimming a mile, and watching TV.

Energy is derived anaerobic ally when energy is liberated from substrates in the absence of oxygen. Activities are considered anaerobic when the majority of the energy needed is derived anaerobically. These activities are of less than two minutes in duration and involve moderate to high power output or intensity. There are two such anaerobic systems, the phosphagen system and the lactic acid system. Examples of anaerobic activity include running a 100-meter sprint, squatting, and doing pull-ups.

Our main purpose here is to discuss how anaerobic and aerobic training support performance variables like strength, power, speed, and endurance. We also support the contention that total conditioning and optimal health necessitates training each of the physiological systems in a systematic fashion.

It warrants mention that in any activity all three energy systems are utilized though one may dominate. The interplay of these systems can be complex, yet a simple examination of the characteristics of aerobic vs. anaerobic training can prove useful.

Aerobic training benefits cardiovascular function and decreases body fat. This is certainly of significant benefit. Aerobic conditioning allows us to engage in moderate/low power output for extended period of time. This is valuable for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed, and power. It is not uncommon to find marathoners with a vertical leap of several inches and a bench press well below average for most athletes. Aerobic activity has a pronounced tendency to decrease anaerobic capacity. This does not bode well for athletes or the individual interested in total conditioning or optimal health.

Anaerobic activity also benefits cardiovascular function and decreases body fat. Anaerobic activity is unique in its capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over a very brief time. Perhaps the aspect of anaerobic conditioning that bears greatest consideration is that anaerobic conditioning will not adversely affect aerobic capacity! In fact, properly structured, anaerobic activity can be used to develop a very high level of aerobic fitness without the muscle wasting consistent with high volume aerobic exercise!

Basketball, football, gymnastics, boxing, track and field events under one mile, soccer, swimming events under 400 yards, volleyball, wrestling, and weightlifting are all sports that require the majority of training time spent in anaerobic activity. Long distance and ultra-endurance running, cross-country skiing, and 1500+ yard swimming are all sports that require aerobic training at levels that produce results unacceptable to other athletes or individuals concerned with total conditioning or optimal health.

The CrossFit approach is to judiciously balance anaerobic and aerobic exercise in a manner that is consistent with the athlete’s goals. Our exercise prescriptions adhere to proper specificity, progression, variation, and recovery to optimize adaptations.

Overtraining (courteousy of Crossfit West Santa Cruz)

Does this sound familiar to anyone?
You are feeling too tired or unmotivated to come in and do a wod. Your legs feel heavy and you can barely make it up the stairs at work? You came in and did the wod, and but were not really "feeling" it. You're tired, moody and plateauing on workouts or lifts? These are signs of overtraining, or under-recovering.

Listen, even as a coach who knows better, and as a coach who has had some serious conversations with quite a few of you, it can happen. Overtraining. It is common in CrossFit. It is common even here at the box. And it can be serious.

Having said that, I just want to make one thing clear to those of you at the box who are obsessed about your numbers on the board, or who are pushing yourself extra hard just to be extra fit in general. TOO MUCH TRAINING CAN AND WILL LEAD TO A DECLINE IN PERFORMANCE. It is a condition called, you guessed it, Overtraining Syndrome.

According to Curtin School of Physiotherapy there are two types of overtraining–Overreaching and Overtraining (staleness). Overreaching is the first phase of Overtraining. It consists of abnormal muscle soreness as a result of not allowing enough recovery time between workouts. It will usually happen after several days of hard training and if you aren’t too stubborn to recognize it, it is fairly easy to reverse with a day’s rest and some extra hydration.

Overtraining (also called staleness) occurs when an athlete completely ignores the signs of Overreaching (insert the sound of me clearing my throat at all of you over-trainers out there) and continues to train. Many of us athletes think that if we did not beat our Jackie time on a given day, or did not break our previous deadlift PR, that this reflects poor performance and thus signals the need for even harder training. So the next day, we might come in and do TWO workouts to push ourselves further. Unfortunately, this only breaks down our bodies more. It is extremely difficult to recover from Overtraining. In fact, it can actually require weeks, or worse, months of time off. And I KNOW none you want to be forced to take that much time off from this wonderful haven of blood, sweat, tears, and [Cody] yelling in your ear to get your elbows up or [Jason's] black heart programming workouts in which there is a burpee/pullup punishment for having to rest during sets of heavy KB Swings.

Furthermore, athletes are more susceptible to breakdown and over-training if there are other stressors present in their lives such as work, school, relationships, kids, etc. Huh? Other stressors and responsibilities in life besides CrossFit? Who woulda thunk?

I want you all to take a good look at this list of Symptoms of Overtraining:

Training related:

* Unusual muscle soreness after a workout, which persists with continued training.

* Inability to train or compete at a previously manageable levels.

* “Heavy” leg muscles, even at light exercise intensities (walking upstairs, jogging 200m for warm ups)

*Delay in recovery from training.

*Performance plateaus or even declines (again, this is me clearing my throat at a few of you).

*Thoughts of quitting or skipping training sessions.

Lifestyle related:

* Prolonged general fatigue.

* Increase in tension, depression, anger, or confusion.

* Insomnia, inability to relax, or poor quality of sleep.

* No energy, decreased motivation, moodiness.

* Things once enjoyable are no longer.

* A compulsive need to exercise (to make up for poor performance, reach fitness goals, etc).

Health Related:

* Increased incidence of injuries (again, me clearing my throat).
* Increased occurrence of sickness.

* Increased blood pressure and morning pulse (resting heart rate).

* Irregular menstrual cycle or loss of menstrual periods.

*Weight loss, appetite loss (or even a stop in weight loss even though you are training hard with a calorie deficit).

* Constipation or diarrhea.

Spend some time on this list. Are there even a handful of symptoms that apply to you? If so maybe you should seriously consider taking an extra rest day or two. Trust me, I know from experience how hard that is to do. Even as a coach, when it comes to my own regimen I find myself rationalizing my own over training behaviors. But with less than adequate rest, we will be doing far more harm than good for our bodies and might end up putting ourselves in a position where we are forced to take weeks or even months off from training. I have a feeling none of us would be happy about that. One thing for sure, my workout journal entry today will simply say REST.

Are You Over-Training, or Under-Recovering? (Courtesy of CF Invictus)
Written by Calvin Sun

Are you really over-training? Sure, you might be experiencing some of the symptoms of over-training but are you really training that hard? Michele’s post on over-training suggests that working out without rest leads to the condition. People who do two workouts everyday under the assumption that more is better will quickly hit a point of diminishing returns. However, in my experience, I think the larger problem for the majority of our athletes is not training enough. Let’s be honest, on average, how many days a week do you train? If you only manage to get in 3 or 4 days a week, you are not over-trained. Yet you complain of fatigue, altered sleep patterns, mood swings, increased frequency of illness, persistent muscle soreness, and weight loss. Have you ever considered you might be under-recovered? You might not be doing too many WODs, instead you probably aren’t doing enough to make sure you are properly recovered from your training. Rest is only the tip of the iceberg when it comes to recovery. There are many aspects to proper recovery:

Nutrition
Nutrition is the biochemical foundation that fuels our bodies. You can’t repair muscles without adequate intake of high-quality protein. Chicken, fish, beef, and eggs are all great choices because of their complete amino acid profiles. Carbohydrates are stored in your muscles and liver as glycogen. You need to eat some quality carbohydrates in order to replenish yourself. Vegetables, fruits, and some starchy tubers (i.e. sweet potatoes) are all good choices. Make sure you are getting the fuel your body needs. Don’t forget to eat some healthy fat as well. Besides serving as an energy source, fat helps you absorb fat-soluble nutrients like vitamins A, D, E, and K. Read the The Paleo Diet for Athletes by Dr. Loren Cordain for more information.

Sleep
Get at least 7 to 8 hours of sleep every night. During sleep, your body releases a chemical cocktail that will help enhance your recovery and give you the greatest benefit from your training. Muscle tissues are repaired and the central nervous system is rejuvenated allowing for you to train at peak performance the next day.

Rest Days
If you are training hard enough, you will need to rest once every 2 to 3 days. Following a 3-on/1-off schedule or even a 3-on/1-off/2-on/1-off schedule would serve to benefit you. Active recovery is great, go for a swim, a quick jog, or even a round of golf.

Myofascial Release
The repeated microtrauma from training everyday can take its toll on your body. Adhesions and trigger points can lead to all sorts of pain in both your muscles and your joints. Grab a foam roller and start rolling out your muscles. Lats, pecs, traps, glutes, quads, and hip flexors are the hot spots you’ll definitely want to hit everyday. Lacrosse balls are great for calves and glutes as well. The taped balls are perfect for rolling the thoracic erectors as well performing t-spine mobilization. Feel free to schedule a massage but you’ll want to make sure you are doing some damage control on a daily basis.

Stretching
Do not save the stretching for rest days. Tight hamstrings, tight calves and tight hip flexors are often to blame for the pain and injuries experienced by athletes. Do yourself a favor and stretch out after every workout. You don’t have to stretch out immediately after the WOD. I realize people have to get to work or get home for dinner, just make sure you do stretch sometime between the completion of your workout and your 7 to 8 hours of sleep.

NSAIDs
Lay off the Motrin. There is a normal healing process that occurs after an injury. The first 2 to 4 days are the inflammatory response phase. This phase is essential for initiating the healing process. When you take a non-steroidal anti-inflammatory drug, like ibuprofen, the entire healing process is halted. Read more in Kelly Starrett’s article.

Cryotherapy
Instead of drugs, use ice as it can help with the inflammation associated with the muscle soreness experienced after training. Use ice packs, ice baths, ice cups, ice massage, just not ice cream.

Fish Oil
Supplementing your diet with fish oil can reduce inflammation as well as help lubricate your joints. Read Mark’s post here. Dietary supplements should always be the last thing to add to your recovery program. Make sure your nutrition is solid before adding fish oil or any other supplement for that matter.

Having an effective and comprehensive recovery program in place is essential for your continued success as an athlete. Failing to do so will inevitably lead to training plateaus and/or injuries. You should strive to combat under-recovery with the same persistence and dedication that you have in your training. Remember, elite human performance requires an equally high level of maintenance and care.

The only time it's ok to post pictures of your girlfriend on the internet.

Lululemon shorts really do make you look ripped

The first thing I thought when I started CrossFit was, “Don’t make a fool of yourself on the first day and throw up all over the place”. The second thing I thought was, “Who is this Greg guy and how does he complete these workouts so fast?” But the third thing I thought, and probably the most important of all, was, “Where are all the chicks at? This workout is the perfect thing to ‘build their confidence’ (i.e. get arms like Cameron Diaz, get rid of that pesky back fat, see their abs, tighten their butt, lose the cankles)”

But just like their skinny fat, these girls’ excuses as to why they wanted to stay on the elliptical and not lift weight were totally worthless. I can totally understand if someone loves going to the 24 Hour Fitness, waiting in line for a cardio machine, doing an hour of ellipticing (I just invented that word) while watching reruns of Next Top Model and hating everyone around them for no reason. If that gets you to your desired level of fitness, fantastic! CrossFit has nothing to offer you. On the other hand, if you hate your gym and only go because you like to say you worked out for the day, then don’t complain about not seeing results.

“Lifting weights is too manly. I don’t want to grow big muscles”

Good point, lifting weights IS manly, so why don’t you go knit me a sweater and bake me a pie and not talk so much? Lifting weight is considered good fitness. Guys try to put on muscle mass by lifting super heavy weights, eating ungodly amounts of protein, taking supplements and staying away from any type of metabolic conditioning. Oh and they have more testosterone which aids in muscle growth (and brain growth since our brains are 3 times the size of females. Don’t blame me, it’s science). I would say it’s just about impossible that a girl could come in to CrossFit and leave looking like Serena Williams. What is going to happen, is that you are going to start shedding excess body fat and start hardening up your muscle. You will become more tone and have a butt you can bounce a quarter, and I do mean a 25 lbs plate, off of. Your confidence will shoot through the roof and your goals will change from arms like Cameron Diaz to PRing (personal record) in your deadlift or push press or overhead squat. You will feel great and the desire for overall great fitness will be the driving force. Looking good will just be a byproduct.

Meet my girlfriend, Jen, in the picture above. She started doing Crossfit after she got sick of hearing me talking about PRs, DLs, Fran times, AMRAPS, MetCons, 5×3’s, Overhead Squats and how positive my gym was. She started Crossfit in June, but really started to turn up the intensity in July and switched to the Paleo Diet. The picture above was taken after 3 months of CrossFit and 2 months of strict Paleo diet. She works out at Orange Coast CrossFit because she lives down in the OC. Her gym owner, Justin Flynn, is a great guy and welcomed her in to their CrossFit family. Of course she was intimated at first, but the beauty of CrossFit is that it everyone is so encouraging. Jen has been working hard and increased her deadlift to over 200 lbs, got her first pull-up, backsquats her body weight and push presses 100 lbs. She’s so happy when she PRs in a workout and so dedicated to set goals for herself after a disappointing one. She knows the difference between a snatch, jerk and a clean. Her weight only dropped by 5 lbs, but her body has changed significantly. None of her clothes fit anymore and her posture is so much better. Today, out of a gym of 85 members, she won the Paleo Challenge at Orange Coast CrossFit.

Yes, I am proud of her. Not because she won the challenge, but because she is even more motivated now to set bigger goals for herself. CrossFit isn’t P90X where it ends after 3 months. CrossFit really doesn’t even start until 3 months into it. We set goals for ourselves, no matter how miniscule, and go after them with fierce intensity. If you are thinking of starting, do it now. If you have taken a break, we welcome you back with open arms. If you are only coming once a week, step it up. There really is no excuse.

Most women have a lot of questions about Crossfit. Can I do it? Will I get bulky? Below are some great links and articles for women to read.


The Crossfit Women Phenomena. (Click Here)

Women and Strength Training

Women’s bodies respond differently than mens when it comes to strength training. One of the most common concerns for women when first beginning CrossFit is the possibility of “getting big” lifting all that heavy weight; but experts say otherwise:

“Muscles cannot get “longer” without some rather radical orthopedic surgery. Muscles don’t get leaner—you do.

The vast majority of women cannot get large, masculine muscles from barbell training. There is such a profound difference in male and female testosterone levels that the strength differences between men and women are almost entirely accounted for by hormone level.”

So what you CAN expect to get out of CrossFit is what you are told by your coaches when you first sign up: “You WILL get in the best shape of your life”. It takes some hard work though. We know the secret to fitness and health, and we also know all the hard work is well worth it.

“As CrossFit grows and it becomes harder to ignore the results of honest work done at high intensities, the media are taking notice. You pretty much get out of an effort what you put into it. Effective exercise is more like training for athletics and less like lying around on the floor.”