From the vault

I’m not sure who wrote this, but it was found on CrossFit Albany’s site…


Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.

If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.

Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.

It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30’s from a pre-teen doing quarter-range tricep kickbacks. Screw that.

Quit now.

The transition isn’t easy–after my first Crossfit workout, I walked funny for a week.

Suck it up, Sunshine. Paying your dues is well worth the effort. Our methods will give you tremendous returns in motivation, work capacity, strength, and coordination.

Working out does not have to be a solitary slog through the machine minefield. There are future Crossfitters all over the country who are currently hooked to their iPod, standing on a treadmill, staring at a 5-inch TV, wondering why they’re not getting any better at anything.

The solution? Unplug all that sh*t. Come workout with people. All the computer programming in the world can’t replicate the motivation you’ll get from watching the guy next to you work harder and longer than you ever thought possible. In a few months, you’ll be competing at his level.

I tell my friends about our workouts.

“Today, we did Angie. 100 pullups, 100 pushups, 100 situps, 100 squats. Took about 25 minutes.”

This usually results in the “Holy Sh*t” stare. This is where your friend/girlfriend/mom/boss looks at you like you just told them that you believe euthanasia is a viable method of population control.

I love the stare.

The reason you get it is the numbers you just spat out. We think nothing of doing 100 of anything, because we do it all the time. Crossfit builds amazing work capacity quickly. There’s no magic trick involved. The human body can produce a staggering volume of work. Getting it to do so requires repeated attempts at doing more work than you did the last time out.

Try to do 100 pushups. You’ll end up breaking them down into multiple sets of 5 or 10 or 15. Next time you try, you’ll do sets of 15 or 20. A few months down the road, 100 straight pushups will just be a momentary respite from those nasty pull-ups, and you’ll thank God for every rep.

Your superhuman work capacity will transfer to every physical activity you undertake. Suddenly, running a 5k feels like the saddest little workout you ever did. Baseball doesn’t even seem like a sport, and football games are over before you get a chance to break a decent sweat. Your resting heartbeat will hover in the low 60s, and you’ll be able to hold sustained aerobic activity for hours.

You’ll also be stronger than you’ve ever been in your life. We practice the most effective lifts in the world—the snatch and the clean and jerk. Each of these movements is a full-body lift that requires power and coordination to complete. The weight goes through an unparalleled range of motion extremely quickly. This results in huge power output and work volume, and a whole boatload of strength.

Coordination comes from all aspects of the Crossfit experience. You’ll learn handstands, kipping, dips, muscleups, and a myriad of other gymnastics skills. Spatial awareness, balance, and agility will result. You’ll be a more effective athlete in every sport you try, because the learning curve for new skills will flatten significantly—you’ll already have all the building blocks you need.

Crossfit is not easy. You’ll pay for your gains in sweat and skin. Nonetheless, you’ll get better week after week and month after month, with no end in sight. You’ll do it with a great community of athletes who live for every moment of endorphin-induced bliss, and you’ll love every second.

Call your gym and cancel your membership. Come out to CrossFit Moncton, or stop by any of the Crossfit Affiliates. We’ll show you what you’re missing, and I guarantee you won’t ever want to go back.

Amanda won’t be going back to the ‘regular’ gym

27 thoughts on “From the vault”

  1. Good post! I know I’m never going back. Spending 30 min on an elliptical, just thinking now what I can accomplish in 30 min 🙂

  2. Valérie Arseneau

    I also love the “holy s*** ” stare! My boss does that to me all the time when he asks me how I’m doing. He simply thinks I’m crazy with Crossfit and Ultimate. The matter of fact is… Can’t argu with the results!!!

  3. I would like to also add. – Finishing a WOD first is kind of Cool, but when you Finish LAST is when it’s the most rewarding.

      1. Me too! 🙂 In two and a half years, I have finished a workout first exactly once. I still finish last often enough. Doesn’t bother me now. 🙂

  4. I enjoyed today’s post so much that I read it twice.

    I’ve been thinking all morning about what he said about the 5k run. Two and a half years ago when I did my first 5k run at CFM, I was scared, and I was so slow. A 5k run was a really big deal for me. And it was painful – about halfway through, it took everything I had mentally to keep going because my hips were hurting me a lot (I used to have trouble with my hips – thanks to CrossFit, no more!) and my whole body was sore for a few days afterward. Now, it’s not so daunting. While I’m sill no speed demon, I’ve shaved over 5 minutes off my time, it doesn’t hurt to run that far anymore, and I actually look forward to doing them. So for all the new folks who are intimidated by the 5k runs: it gets better! You won’t always fear them.

    And I laughed when he mentioned baseball. I play softball every summer. And for most of my life, that was pretty much my only exercise. Now it’s not exercise, it’s a hobby.

    Have a great Sunday!

    I’d love to hear from the paleo challengers – how are you all doing?

  5. Awesome photo! Amanda, I can’t help but be happy when I see this pic…you look like a beautiful rainbow 🙂

    Loved the article, too. No, Crossfit isn’t easy and the transition from a commercial gym to Crossfit can be daunting (speaking from experience)…BUT, it is sooooooo worth it! The results speak for themselves 😉

    1. I actually took a picture of myself at the gym that day and sent it to my friend so she could see how ridiculously I was dressed. Though I generally don’t give my appearance too much thought or attention, I was wondering if I should have been embarrassed when I saw the picture on the site this morning. I decided that no, I don’t care. lol

      1. If anyone at the gym isn’t sure who I am, I can usually be identified by my loud and mismatched clothes. 🙂

      2. Amanda apparently mismatched is how all the cool kids dress – Julia has actually gone back to her room and changed when her shirt, shorts and sneakers all matched!! See, you are a fashion icon 🙂

  6. Awesome article!!! Love it!! Wish I could post it as a status update for my coworkers because they think I’m a nut job!! They basically tell me I’m crazy and that crossfit is a “conspiracy theory” and that it doesn’t work!!!! Now that I’m on the paleo challenge, they think I have completely lost my mind!! LOL I am so thankful to have found Crossfit Moncton!! I was a chronic slacker in the past…I would go to the gym for two weeks straight and then not go for a month!! I would get bored easily! So doing Crossfit for me has been a blessing!! I go 4-5 times a week and love every second of it… Well mostly after the WOD is done I love it! As for the challenge, I have not cheated all week!! I can’t remember the last time I did this..ummm probably never…and I lost 8 pounds!! So a few more to go and then I will increase some good carbs into my diet so that I can start getting stronger and being able to do a pull up with NO band!!!! And start doing Rx WOD’s!! 🙂

    1. Valérie Arseneau

      Awesome, Christine!!!

      I agree. My co-workers think I’m nuts too. Especially that I was already slim when I started. “Why are you on a diet, youre already small? Why would you want to lost weight?”. They dont seem to get it that losing weight is not my goal but that losing weight and gaining muscle is part of the journey.

  7. Good article!

    Re: The Paleo Challenge

    Going well, at times very well, and at times I question my decision to take part, ha! I have managed not to partake in all the goodies Greg’s been getting as gifts since being laid up (ie homemade cookies, ice cream, chocolate, toffee, and the list goes on!), so that is definitely a first!

    Is anybody else getting headaches? I am not a person who usually gets headaches, but I have been this week. Don’t know if it is related or not.

    1. I was getting headaches in the beginning when I was doing it last year, Kevin had told me to make sure I was still getting SOME salt in my diet. I had completely removed it, not knowing we need a little. Did that and the headaches went away. Not sure if that’s your case or not, but something to consider.

  8. I can safely say that in the nearly 4 months I’ve been going to CrossFit (either through the prep course or through regular classes) I’ve done more workouts and I’ve actually WANTED to go more often, than in the YEARS (at least 5) of having a membership at a local gym. Notice, I didn’t say “in the years of GOING to a local gym”, because for years, I basically paid them $75/month and didn’t darken their doorway more than 3x/year, with the idea that I’d start “tomorrow”. I still have confidence issues that sometimes hold me back, but I’m more willing to work through them at CFM because I want to be able to expect/get more from myself, and I’m seeing that that can happen.

    If you had told me that I’d one day simultaneously pray for death and think, “Wow, I’m doing this! It’s not pretty, but I’m doing it, the best I can!” I probably wouldn’t have believed you, but now I’m learning differently. 🙂


  9. I am really enjoying CFM. It is nice working out at the same place as Corinna and all you other fine folks. I have also enjoyed the group classes at my former gym the Y (kickboxing, cyclefit, flex and tone). It is all good, but I certainly uped my game in the intensity department since joining CFM! There is no pukey wall at the Y.
    One thing is for sure I would prefer not to go back to the standard machines at any gym if I can avoid it. Sometimes health situations lead us there, but I will keep my fingers crossed.

  10. I was going to list all my reasons that doing the paleo challenge was a good idea – enough to overcome the headaches and fatigue – you know all the perfermance, health, discipline blah blah blah.

    But hey it’s just been fun this week! Thinking about new recipes, trying new ingredients, slowing down to wander the grocery store and really enjoying thinking about food in a positive way 🙂

    We have an advantage over paleo man – we aren’t hunting and gathering for survival, so maybe we can use some of that time to be creative in the kitchen. Enjoy everyone!

  11. I’ve been dieting and working out for years. I’ve had a lot of success. I lost 120 lbs, gained back 60, lost 40, etc. I’ve been pretty stagnant with my weight/fitness for the last couple years and since joining crossfit Moncton I’ve seen the most amazing results.

    I’ve lost 20 lbs on paleo, gotten my first muscle up, ran my first 5k and my first 10k, and I’ve gotten hard facts on my body comp test that truly show me that I am healthy. My biggest reason for losing weight was my family. My father and brother both developed diabetes from there bad eating habits and I was on the same path. I swore I would never get there and for the first time I actually believe I have the key to good health and am not worried.

    I have always hated my image in the mirror but since CFM and paleo have come into my life I can actually say that I love that person lookig back at me. Thanks CFM.

  12. Great post, I know I would never go back to a regular gym! I used to go to the regular gyms and work pretty hard I always seen good strength gains because I would push myself very hard! But not like the overall gains I have seen already in just 8 weeks at CFM! I have already lost 22 lbs, and I feel great. Also the morale and support at the gym are awesome. I can’t wait to see what the next eight will bring. As for the paleo challenge, I have guilt from cheating today as it is my son’s birthday and I had 2 small pieces of cake!! I never dreamt I would regret eating cake… Lol

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