Weekly Workout For Men: CrossFit can change your life, and how to do 100 pull-ups in under 3 minutes

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One year ago I started CrossFit, competed in the CrossFit open and learned how to do muscle-ups, Olympic lifts and double-unders among other things.

I still struggle with certain movements but have gained 13 pounds of muscle, gotten stronger, more agile and feel a better sense of overall health and wellness.

Before CrossFit I went to YMCA gym and did the basic lifts, and ran a lot. Competed in Triathlons, Duathlons and 5k, 10k and half marathons. I even ran an ultramarathon. While those things were all great, CrossFit has shown me that there is a whole different level and world of fitness.

It's hard to explain, but when you step into a CrossFit Gym anywhere in the world, you are surrounded by people who want to make themselves better, who have chosen to test themselves up against a super challenging workout and push themselves to their limit. 

I recently read a book by J.C. Herz called "Learning to Breath Fire: The rise of CrossFit and the primal future of fitness", which talks about the origins of Crossfit, from its inception all the way to present day.

The CrossFit open has doubled in participants every year since it began. Last year,there were over 400,000 participants, this year there will be more. The open is for anyone, any age, any weight, any race, any skill. 

Everyone who does CrossFit is an athlete, there is no more red tape, no barriers. Just show up and learn. 

The workouts are for people who like chaos, or for people who like order. When the workouts begin, the person who likes order goes as fast as they can to try and restore it. The person who loves chaos goes wildly into the workout with reckless abandon and lets the chaos of the moment carry them.

The workouts range from 7 minutes to 40 minutes and sometimes linger depending if it is a half-marathon row or marathon row.

You might think, how can someone get a good workout in 7 minutes? They can, and they do.

Check out Nadia do 100 pull-ups in under 3 minutes, and also watch one of the first CrossFit workouts ever posted called "Nasty Girls".



CrossFit isn't just for elite athletes, and you don't have to go to a gym to do it. IN fact, I have my own Garage Gym that I use most of the time to get in great workouts.

I do recommend that you learn the movements and lifts though, so go take a fundamentals class at a CrossFit Gym or hire a trainer for a little while.

However, there is tons of information on Crossfit.com that you can digest too. Everything from how to perform lifts, to nutrition, running, and Workouts of the Day.

There a a couple apps or places you can get WOD's (Workout of the Day), remember to scale them, because most of them are meant for the best CrossFit Athletes to perform. 

For Example:

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Monday:

Squat/Row:

  • 10x Overhead Squat (95#)
  • Row 2000m
  • 10x Overhead Squat (95#)

Tuesday:

Snatch

  • 5 x 5 Power Snatch (increase weight each rep if possible)

Wednesday:

6 rounds of Barbell Complex:

1 Round: (Don't drop the bar), Increase weight each time

  • High Hang Squat Clean, Hanging Squat Clean, Squat Clean, Push Press
  • High Hang Squat Clean, Hanging Squat Clean, Squat Clean, Push Jerk
  • High Hang Squat Clean, Hanging Squat Clean, Squat Clean, Split Jerk

Rest 4 minutes, then do it again until 6 rounds have been completed.


Thursday:

Sprints:

3 Rounds:

  • Sprint 800m, rest 4 minutes

Friday:

4 rounds: 8 minutes on 1 minute rest (use 25-30# Cinder Block). Go for max reps.

Round 1:

  •  Thrusters: After 25 reps are complete run 25 yards out and then 25 yards back. Continue for 8 minutes.
  • Rest 1 min

Round 2:

  • Curls: After 25 reps are complete run 25 yards out and then 25 yards back. Continue for 8 minutes.
  • Rest 1 min

Round 3: 

  • Cinder Block Swings: After 25 reps are complete run 25 yards out and then 25 yards back. Continue for 8 minutes.
  • Rest 1 min

Round 4:

  • Man Makers: After 25 reps are complete run 25 yards out and then 25 yards back. Continue for 8 minutes.

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