CrossFit

It's no secret that Kelly is really into exercise. Ever since he did the Navy Seal Challenge last year, he has been more motivated to try competitions and training for a purpose. He is constantly trying new lifts and moves but lately has become bored with traditional exercises in a gym. He heard about something called CrossFit and researched it heavily on the internet before finding out that there is a CrossFit gym in our area.

I asked Kelly to help me explain CrossFit and this is what he provided me: CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Instead of lifting weights for vanity, CrossFit is functional training for real world application. CrossFit is what a lot of police academies and military special operations use. Kelly would eventually like to compete in CrossFit Games and do triathalons.

So a few weeks ago, we stopped by the gym one night to check it out. It's one big garage with not a lot of bells and whistles. The owner, Rob, was there along with his son and his son's friend. We chatted with them for awhile and Kelly was all excited to get more involved. Tuesday night, he went to join in the workout. He walked in and grabbed the rings and did a Muscle Up. A Muscle Up is one of the most difficult CrossFit moves. He is the first (and only so far) person to ever do one in this gym. Rob took a video of him repeating it.



So last night the whole family went back to watch his workout and get some pictures. This is before the workout actually began. Rob, the owner, is the guy in the red shirt and black hat. He is a really nice guy. The kid in the blue shirt is his son's friend, Matt.



The Workout of the Day, called Fight Gone Bad, consisted of 5 rounds that lasted 5 minutes apiece with a one minute break in between. Each round had 5 exercises for a full minute. The guys counted how many reps they got in that minute and Rob wrote it on the board. There are workouts at 5:30 am, 5:30 pm, and 6:30 pm. Basically, you can look at the board and see how people in the previous workouts did as far as how many numbers they put up and you can push yourself to do more than them. This kind of challenge really appeals to Kelly.

So the first exercise tonight was double unders on the jump rope, which I don't have a picture of.

Then came wall ball. You throw a 20 pound ball up to a mark on the wall that is 10 feet high.



Then you have to squat down to touch your butt on another ball on the ground.



Next came box jumps, as many as you could do in one minute.



Then sumo dead lift.





And finally push press.



That's round one. They got a one minute break and then did it all over again, four more times. The workout changes every day. When you go to the gym, you find out what the Workout of the Day is, most are cleverly named.

Rob has six kids of his own so he is super sweet to Cason and Bryce. He lets them play with his gear and I just try to keep them out of the way.