But it isn't just the men that provide the eye candy. The ladies in these competitions are something to behold! Whoever said that lifting weights makes you look like a man obviously has never seen Camille Leblanc-Bazinet (below). Not only do these women have rockin' bods, but they can also lift, a lot. Don't believe me? Take a look at the stats from the 2012 Crossfit Open at the bottom of this post. Go ahead, scroll down. I'll wait for you. Pretty incredible, right? And they have only gotten better.
Before you being, I want you to remember something: you only get out what you put in. If you are lazy or sluggish in your workouts, your results - or lack thereof - are going to reflect that. These athletes push themselves hard every workout. If you want noticeable results, you need to put in noticeable effort. But don't be intimidated by the others around you. Remember that your only competition is yourself. Each workout, focus on being better than you were yesterday.
So, are you ready for your first workout?? Here we go!
5 rounds for time
3 minutes of rest between each round
If you are thinking to yourself "Wait, I can't even do one pull-up. How do they expect me to do 20??" calm down!
All Crossfit workouts can be scaled to your fitness level. Check out these alternatives, and scale your workout as needed.
Assisted Pull-up: If you are in a gym, you can use an assisted pull-up machine to take some of your body weight out of the equation. At home, you can use resistance bands to help support your weight. Still not enough help? Try stepping on a chair and using your legs to push your body weight up. Just remember to assist yourself as little as possible. Without struggle, there will be no growth.
Jumping Pull-up: With your hands on the bar, jump up into the top of the pull-up position. Then, slowly lower yourself to the bottom of the pull-up position. This move will help train and strengthen your muscles to be able to perform a pull-up.
Knee Push-ups: Instead of lifting onto your toes, use your knees as the contact point. Need more of a challenge? Try lifting one leg into the air while the other is in contact with the floor.
Chair Squats: Use a chair slightly below your knee level. Lower yourself into a seated position, then stand back up. When at all possible, use the full range of motion in the squat. The lower you can get in the squat, the more good it does your booty!
What are you waiting for? Grab a stopwatch, press start, and get sweaty! Keep track of your finishing time and compare your progress a month later. You'll be amazed by how much you have improved!
Feel free to leave any comments about how the workout was for you, your time, or any other comments you wish to share!