The CrossFit Diaries: Intro & Fundamentals

I’ve decided to start CrossFit and will be documenting my feelings, progress and thoughts here to 1) help keep me going, 2) identify any positives and negatives from the routine and 3) track my progress.

My goals for this are to 1) get into better shape by dropping around 20-30 pounds over the next 4-6 months, 2) improve the strength in my back to be able to do 25 pull-ups in a row (without kipping) within a year 3) see some form of abs at some point in the next 12 months (doesn’t need to be a six pack, but it’d be nice to not have so much of a gut anymore) and 4) compete in a regional CrossFit game challenge at some point in the next 24-36 months (super ambitious, but we’ll see how it goes).

I’ve joined CrossFit 414 (, and after a quick intro session where one of the owners Jason talked about the program, history and how things work, I was sold. I signed up immediately. In order to get going in the full sessions, you need to go through their 3 fundamentals classes. It makes sense as they teach you the basics of the movements, etc. After you go over the basics, you do a quick work-out to end each session.

Normally they go go A, B and then C. My first session was C, then A and finally last night B. Overall pretty basic stuff, good squat form, how to do a dead-lift, basics around the movements for a snatch, pull-ups, push-ups. The instructors (Marcus and Jason) did a solid job of explaining everything and helping everyone understand how to us progressions in their workout so they can work towards the full movement. Overall I felt solid in all of the movements as they’re all Olympic lifts, which I’ve done fairly extensively since about 7th or 8th grade.

The quick workouts at the end of class were always fun and tell me that I’m going to absolutely love CrossFit. They were tough, combined multiple things and definitely got the heart rate going.

To help track this here I’m going to look at my body weight and body fat % as measured by the scale I have. I don’t believe the body fat % is accurate, but who knows, I am pretty out of shape, so it’s totally feasible.

Weight: 276, Body Fat %: 34% (ouch. Probably more like 20% given the amount of muscle I carry around naturally, but we’ll use this as a barometer)

Also, my fitness test at the intro session was to row 500m, 40 air squats, 30 sit-ups, 20 push-ups and 10 pull-ups. I think I did it in around 6-7 minutes. I really struggled on the pull-ups and had to move to ring rows, but was able to plow through all the others, so my back strength is hopefully where I’ll see a ton of improvement.

Finally, the thing I’m hoping really pushes this forward is that I’m working to change my diet/lifestyle towards the Paleo/Primal. CF414 is running a 21 day challenge, so I’m going to take part in order to hopefully jump start my progress. I think consciously putting the effort and thought towards this will pay huge dividends for me, as anything fitness is 80% diet. Here’s a ton of great information on it (

Okay, my first class is this Wednesday morning at 6:30 am, so I’ll post with my feelings about my first real workout.


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