Think CrossFit Is Too Hard?

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Many people take one glance at the posted workouts, or take a look at a video of elite CrossFit athletes and are intimidated. Don't be. The posted workouts are meant to be challenging to the fittest of the fit. For many of us, doing a Workout of the Day as prescribed is an aspirational goal.

A bedrock principle of CrossFit is that all the workouts we do and all the movements we use can be modified to suit anyone willing to put forth the effort, regardless of age or previous physical condition. Take a look at this video on how a diverse group, which includes a woman over 60 years old, all do the same workout scaled to each individual's abilities. Scaled WOD.mov Scaled WOD.wmv This is what we mean when we say we scale load and intensity.

Much of our coaching expertise centers around teaching people to move correctly, and guiding them through exercise progressions suited to their abilities. The modifications we make preserve the execise stimulus from the Workout of the Day. Can't do a pushup? No problem, we have a substitute movement. Can't do a pullup? No problem, we have a substitute movement. Can't squat? We can fix it.

If women over 50 with little or no fitness or athletic training can do CrossFit, then so can you. Real world examples speak more convincingly than theoretical explanations so take a look at these ladies:

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Sally Stade of CrossFit Santa Cruz is shown perfoming the snatch movement with 55 lbs. Sally turned 60 on January 29, 2007. Sally has been with CrossFit Santa Cruz for over 5 years and lost over 60lbs. She began by working out at the 6am class alongside fire breathers like Greg Amundson and Dave Leys. She climbs the rope, Deadlifts over 200lbs., just PR'd in her Split Jerk (88#) and her Ovehead Squat (78#).

Enlarge Debbie Qaqish of CrossFit Atlanta has lost 40lbs and 4 dress sizes in 6 months.

Enlarge Caroldyne Harmon of CrossFit Atlanta is 80 years old, and is shown above learning to deadlift with 35 lbs.

Mary Conover is a grandmother in Santa Cruz, CA who started CrossFit at age 69, this is her story: "About 3 1/2 years ago, at the age of 69, I was fretting because I couldn’t pick up my 13 lb granddaughter. I figured that in order to get her into my lap, I would have to wait until she could climb there! My police officer son, who keeps fit, strong, and happy with CrossFit, urged me to contact Coach Greg Glassman because he wanted a lifealtering best for his mom. That contact and his unspoken confidence that I wasn’t “too old” were some of my son’s sweetest gifts to me, especially because the gift goes on and on every day!
A couple of weeks later I walked into a world foreign to me. Actually, I paced up and down in front trying to figure out what I was getting myself into as I surreptitiously glanced in the window of a somewhat daunting Brazilian Jiu Jitsu center where Coach Glassman, in those early days, had a little rectangle of CrossFit floor space where he and Lauren worked their magic. I finally made it through the door after Coach noticed me loitering outside! On that day I developed a bond with the Gravitron (with lots of help) and could only squat with poor form to the highest plyometric box. Situps followed the squats and by the time I had done 5 situps, I knew that one of the components of my quads had given up... actually failed! My first workout was over! When I informed Coach that I couldn’t do one more sit-up, there followed the only time in my now long acquaintance with him, that I found him speechless, if you can imagine that!
I was back the next week. In the days, weeks and years that followed my reps and weights increased and, as I strengthened and learned technique, minutes and seconds fell away on my 2K rowing times. But the bonus was that I can now pick up my granddaughter and, now at 4 years old, she weighs a whole lot more!
The elderly obviously don’t have the potential reflexes, balance, or strength of a young person. However, CrossFit workouts do improve every one of those functions. I feel strong and, if I concentrate, can even achieve a little straighter posture. My bone density reads “Normal Young”, and, in a world where few people notice an old lady, I enjoy the genuine acceptance, youthful camaraderie, encouragement, celebration, and love that permeates the CrossFit world."

February 08, 2007 | Permalink | Comments (0) | TrackBack (0)

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Enlarge Debbie Qaqish of CrossFit Atlanta has lost 40lbs and 4 dress sizes in 6 months.

Enlarge Caroldyne Harmon of CrossFit Atlanta is 80 years old, and is shown above learning to deadlift with 35 lbs.

Mary Conover is a grandmother in Santa Cruz, CA who started CrossFit at age 69, this is her story: "About 3 1/2 years ago, at the age of 69, I was fretting because I couldn’t pick up my 13 lb granddaughter. I figured that in order to get her into my lap, I would have to wait until she could climb there! My police officer son, who keeps fit, strong, and happy with CrossFit, urged me to contact Coach Greg Glassman because he wanted a lifealtering best for his mom. That contact and his unspoken confidence that I wasn’t “too old” were some of my son’s sweetest gifts to me, especially because the gift goes on and on every day!
A couple of weeks later I walked into a world foreign to me. Actually, I paced up and down in front trying to figure out what I was getting myself into as I surreptitiously glanced in the window of a somewhat daunting Brazilian Jiu Jitsu center where Coach Glassman, in those early days, had a little rectangle of CrossFit floor space where he and Lauren worked their magic. I finally made it through the door after Coach noticed me loitering outside! On that day I developed a bond with the Gravitron (with lots of help) and could only squat with poor form to the highest plyometric box. Situps followed the squats and by the time I had done 5 situps, I knew that one of the components of my quads had given up... actually failed! My first workout was over! When I informed Coach that I couldn’t do one more sit-up, there followed the only time in my now long acquaintance with him, that I found him speechless, if you can imagine that!
I was back the next week. In the days, weeks and years that followed my reps and weights increased and, as I strengthened and learned technique, minutes and seconds fell away on my 2K rowing times. But the bonus was that I can now pick up my granddaughter and, now at 4 years old, she weighs a whole lot more!
The elderly obviously don’t have the potential reflexes, balance, or strength of a young person. However, CrossFit workouts do improve every one of those functions. I feel strong and, if I concentrate, can even achieve a little straighter posture. My bone density reads “Normal Young”, and, in a world where few people notice an old lady, I enjoy the genuine acceptance, youthful camaraderie, encouragement, celebration, and love that permeates the CrossFit world."

February 08, 2007 | Permalink | Comments (0) | TrackBack (0)

Enlarge Caroldyne Harmon of CrossFit Atlanta is 80 years old, and is shown above learning to deadlift with 35 lbs.

Mary Conover is a grandmother in Santa Cruz, CA who started CrossFit at age 69, this is her story: "About 3 1/2 years ago, at the age of 69, I was fretting because I couldn’t pick up my 13 lb granddaughter. I figured that in order to get her into my lap, I would have to wait until she could climb there! My police officer son, who keeps fit, strong, and happy with CrossFit, urged me to contact Coach Greg Glassman because he wanted a lifealtering best for his mom. That contact and his unspoken confidence that I wasn’t “too old” were some of my son’s sweetest gifts to me, especially because the gift goes on and on every day!
A couple of weeks later I walked into a world foreign to me. Actually, I paced up and down in front trying to figure out what I was getting myself into as I surreptitiously glanced in the window of a somewhat daunting Brazilian Jiu Jitsu center where Coach Glassman, in those early days, had a little rectangle of CrossFit floor space where he and Lauren worked their magic. I finally made it through the door after Coach noticed me loitering outside! On that day I developed a bond with the Gravitron (with lots of help) and could only squat with poor form to the highest plyometric box. Situps followed the squats and by the time I had done 5 situps, I knew that one of the components of my quads had given up... actually failed! My first workout was over! When I informed Coach that I couldn’t do one more sit-up, there followed the only time in my now long acquaintance with him, that I found him speechless, if you can imagine that!
I was back the next week. In the days, weeks and years that followed my reps and weights increased and, as I strengthened and learned technique, minutes and seconds fell away on my 2K rowing times. But the bonus was that I can now pick up my granddaughter and, now at 4 years old, she weighs a whole lot more!
The elderly obviously don’t have the potential reflexes, balance, or strength of a young person. However, CrossFit workouts do improve every one of those functions. I feel strong and, if I concentrate, can even achieve a little straighter posture. My bone density reads “Normal Young”, and, in a world where few people notice an old lady, I enjoy the genuine acceptance, youthful camaraderie, encouragement, celebration, and love that permeates the CrossFit world."