Last night was a first – a big first. I went to CrossFit!
The Warehouse CrossFit Gym
My sister in law, Morgan and another friend Courtney discovered the gym, CrossFit Malicious, a few weeks ago and they have not stopped raving about it. Marcus and I decided to give it a shot tonight, along with Marcus’ dad, Ed. We were all in for a treat! The gym has absolutely no frills – just a hardcore environment to push you to your limits.
Not familiar with what CrossFit is? From the CrossFit Website: “CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”
I have completed many, many workouts. From being on a Division 1 athletic team in college, to running my own workouts now, I’ve definitely always been challenged. I have never been challenged like I was yesterday, in such a short amount of time. The night started out with Nathan, the owner of the gym, having us sign a waiver, and then he gave us the rundown. The first thing he told us – if you throw up, you get a free tshirt – gulp :/ The workouts from each day are posted on the chalkboard in plain view for everyone to see.
The workout of the day (WOD)
Nathan was awesome – he explained everything to us and made sure we were doing everything correct. We ended up doing a different workout than the other people that were seasoned veterans, just so we could get a feel for it. We started out with a warm up of 10 pull-ups, 10 situps (on an extended situp machine), 10 back extensions, and 10 lunges, all repeated 3 times. Then we were onto the actual workout portion.
Our workout consisted of pushing a machine (The Prowler) from a designated spot in the gym, over to the other side. Straight from The Prowler, we went into 7 burpees. We then pushed The Prowler to its original location, and completed 7 Thrusters (while holding the barbell, squatting very low and going immediately into a shoulder press). We also completed that set 3 times, at our own pace. Oh my goodness! For only 6 and a half minutes of the actual workout, it was crazy intense. My shoulders were on fire!!
Pushing The Prowler!
I would recommend this workout to anyone. If you think you can not do it, you can! Marcus’ dad, who will be turning 60 in March, completed our same workout. Nathan modified it for Ed, so it was not as intensive on his back. Don’t get me wrong, Ed is in great shape without a doubt, but it just shows you do not have to be a certain age or ability to complete a kickin’ workout!
Myself, Marcus, Morgan, Courtney, and Ed
If you are living in the Tampa area, make it a point to try this CrossFit gym. Your first session is free, and there is absolutely no commitment or someone trying to sell you something. Trust me, its worth it.
Have you ever tried CrossFit, or a workout like it!? What are your thoughts on it?
First time commenter on your blog! I’m local to the Tampa Bay area and also do CrossFit, though not at a box (there is rumor of them working on becoming an affiliate though). I go to a gym that only does hour long CrossFit style workouts and I love it! I’ve been going since late March and go 3x/week. I completed my 2nd full marathon in October and shaved off 30 minutes from my time! I have yet to do a 5K or 10K this season since I’ve been focused mainly on the half marathon distance, but can’t wait to see what kind of gains I’ve made in my times there as well. I really hope you enjoy it and stick with it!!
Well thanks for reading and commenting
What is the name of the gym that you go to? I really enjoyed how much I was able to push myself during the workout! It was killer!!! 
I train at FitCrew: http://fitcrewbradenton.com/
It’s amazing what you’re capable of isn’t it? When you look at the WOD you can’t help but think how crazy it is. Then you find yourself doing it and even doing it well. It’s a pretty awesome feeling!
Yes!!! I am so so bad at pull ups, and I was holding my own for a couple of them, which is a big win for me!
I have always wanted to try crossfit! Your pics look fierce, holy arm muscles! We have a few crossfit options in Savannah. I just need to get off the “scared train” and jump into the free Saturday class!
Definitely just get in there and do it! It really is not scary once you are in the workout. Since you are in such great cardio shape, you should not have as difficult of a time keeping up. Just go and enjoy it!
Thanks! I have added it to my NY Resolution List to try
You may have given me my push!!
Woo hoo!!! Get it girl!
Look at your arms, girl! Holy crap!
Before I had my son, I did Crossfit at home. I found an affiliate that posted WODs online modified for home gyms (they don’t anymore though
). The only equipment I had was a pull-up bar and some free weights. I LOVED doing it, and keep saying I’m going to get back into it. I need to look for a gym near me! Glad you liked it!
I know there are a lot of other sites out there that will post the WOD as well. There are probably some that are really close to you – they are popping up everywhere it seems
That looks insanely intense!! Nice job getting through it!
And I like your XO tank
It definitely is! And I walked in my sorority tank, and I bet I was being judged – haha. But I held my own for sure. Its super tough, but well worth the effort!!
Crossfit is on my list of things to do before I turn 30/goals for 2012. If you go again in the new year, I’ll go with!!
Ok awesome! We will definitely have to go then!
I’d love to try CrossFit someday! But that warm-up sounds scary…I can’t even do ONE pull-up!
I did a modified one – I stood on a box, and jumped up to pull up as much as possible. It definitely was not a true pull up, but I could feel the workout in my arms at the end, so I’ll go ahead and count it
Don’t you love crossfit? My coach just started adding it into my training schedule instead of weights. I’m loving it…but, I still have to use the assisted pullup machine. By the end of 2012, I hope to do real pullups.
Also, just had to say, I’m a ChiO too! (saw your tank top)
Ya I definitely loved it! It kicked my butt! I would love to do a real pull up! I have been telling myself I will get to that point, so I better start working at it! Love that you are ChiO!! Thats awesome
Hey! Loved your post. CrossFit is addicting, love it. Sp, you going to keep up the CrossFit or what?
I definitely loved it – the only problem for me is that it is a bit pricy! I belong to a gym already, so I was thinking about getting the WOD’s before I go to the gym and doing them there. I don’t have a problem with motivation, so I am hoping to see some results. If not, I will have to reevaluate!
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