It is true, CrossFit is a form of exercise that takes things up a notch and if you aren't prepared it may come off a bit intimidating and/or as "hard" work.  Nowadays, people have turned their love for fitness into a genuine competition and seek to win the CrossFit games. Many people have negative things to say about CrossFit because of all the stunts and movements they are taught to do, and others love the sport and the challenges you have to perform in order to go beyond your limits.  I for one, had never heard of CrossFit and didn't know there was such a thing as the "CrossFit" games, I didn't have a clear idea of what it meant to do CrossFit, outside of big muscles and heavy lifting from what I gathered. It wasn't until I started following one of my favorite fitness people: Emily Schromm, that I knew what CrossFit was and what was expected from them.  She owns a CrossFit gym in Colorado and lives a paleo lifestyle, she had always posted pictures on facebook about CrossFit and shown pictures of her lifting heavy weights and performing really cool moves, not to mention her girlfriend is a CrossFit competitor.  This is what I thought about Crossfit, UNTIL I realized there was much more to it, and much more training involved and I got a taste of it myself.  Now I aim to tell all of you what CrossFit is and explain some things to you that maybe you hadn't known or had question on. I am not a CrossFit veteran by any means, but I did my research and I have taken CrossFit classes (still doing so) and I am getting a dose of it, so I figured I would be able to share what I know with all of you in hopes it will make you eager to try it, or give you a reason to not try it. 


What is CrossFit?


  • A branded fitness regimen developed by Greg Glassman, he was the first person to define fitness in a meaningful, measurable way. CrossFit is constantly varied functional movements performed at relatively high intensity. All CrossFit workouts are based on functional movements, and the movements reflect: gymnastics, weightlifting, running, rowing, ect. These move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.  Intensity is essential for results and measurable as work divided by power or time (the more work you do in less time, or the higher the power output, the more intense the effort). 
  • CrossFit can be done by anyone young or old, beginner or advanced, female or male, anywhere in the world that showcases a gym or gives you the opportunity.
  • You do not have to compete in order to do CrossFit, you can choose to do it as recreational
  • Typically CrossFit memberships may cost a bit more versus other gyms, but depends on the location and what you expect to get out of it- how much it is worth to you
How do you become a CrossFit Coach?
  • Take a Test 
  • Pay a Fee to take the test between $1000 and $1500 but this ranges depending on location and type of course
  • There are 4 levels in becoming a CrossFit coach, each level requires something- I will list these:) Keep in mind there are other specialties one can look into when they are looking into becoming a CrossFit coach (cost more money and have to test for it)
  • Have to at least be 17 to take the test; depending on the location, this may vary
  • Test locations vary
  • Have to register for CrossFit classes & pay that fee; normally 250 dollars as a deposit so that you can secure your spot but can be higher or lower depending on the location and course
  • You are allowed to make payments as long as it is paid in full before the class date/test date (this also is something that depends on the course and location)
  • There are separate courses that each have their own cost and class/test to take in order to be certified
  • Normally the class and test last two days (sometimes more or less) and their are specific dates you need to sign up for before they sold out in order to attend
What is a Wod:
  • Workout of the day- This is a set of workouts your coach will put you through for the day
What is AMRAP?
  • As many rounds as possible- You are completing a circuit as many times as you can within a certain time frame. This same Sometimes this can also mean: As many reps as possible.
What is MetCon:
  • Metabolic conditioning- Few exercises repeated, normally AMRAP style. 
What is a Thruster: 
  • Barbell resting on the front of your shoulders while you are standing, hold the bar with a hook grip and drop into a full squat position while holding the barbell at shoulder level.  Return to standing position with explosiveness and push the weight up over your head. Then repeat.
What is DU?
  • Double under- when you are jump roping, allow the jump rope to pass under your feet twice while you are still in the air.  
What is a pistol?
  • One legged squat
The snatch?
  • Olympic lift
What is Chipper?
  • A WOD you have to chip away, in order to finish.  
What is kipping?
  • The use of explosive strength in order to gain momentum when performing pullups, pushups, handstands, and dips.
  • When a WOD is performed, the athlete performs all modalities using the prescribed weight and reps
What is ATG?
  • Ass to grass/ ass to ground. Ensuring you are getting as low as possible
CrossFit CFT?
  • Gives an athlete an accurate idea of how strong they are, testing themselves in arguably the three most functional CF modalities: back squat, strict press and deadlift. The best at three attempts in all three, and the sum of the max weight performed in each movement.
What is Tabata?
  • A work-rest method
  • Measurement used for kettlebells
  • When an athlete achieves his or her personal record on a lift.
The "Cindy":
  • Complete as many rou one nds in 20 minutes as you can
  1. 5 pullups 
  2. 10 pushups
  3. 15 squats
The "Murph"?
  • For time
  1. 1 mile run
  2. 100 pullups
  3. 200 pushups
  4. 300 squats
  5. 1 mile run
This exercise has other versions as well for people that are not as conditioned. This was in memory of Lt. Michael Murphy, age 29, of Patchogue, NY.  He was killed in Afghanistan June 28th, 2005. This workout was one his favorites and he called it the "body armor". If you have a 20lb vest, then you are supposed to wear it. This is done on memorial day.  
Level one CrossFit Trainer:
  • No pre-requisites 
  • Obtain: 100 percent participation in level one certificate course, pass exam
  • Maintain: every 5 years, Re-attend and pass test. 
  • Pass or fail result
  • Receive T-shirts 
  • Course & Test: $1000 14 days or more prior to course date or $1200 if registered within 14 days of course date
  • Re-validation course & test: $500 
  • Retest only: $150
  • have to be in good standing with CrossFit Inc, 
  • Attend the entire 2 day course
  • 100% exposure to all lectures
  • 100% participation in all practical break out sessions
  • 100% participation in all workouts
  • they will tell you what to bring on the site and/or handbook. 
  • Test results are emailed within 7 days of the time you take the test
  • Trainer certificates come within 4-6 weeks and 6-8 weeks for international
  • Read the level one training guide
Level two CrossFit Trainer:
  • Must be CrossFit level one certified
  • Recommended that you have at least 50 hours of experience training individuals and groups using CrossFit methods and completed the online scaling course
  • Same pricing as Level one Coach
  • Read level two training guide and workbook.
  • Site will tell you what to bring
  • participate in all parts of the level two certificate course
  • Maintain: every 5 years re-attend
Level three CrossFit Trainer:
  • Must be 18 years or older at the time of application
  • Must have CrossFit level one certificate
  • Must have CrossFit prep course certificate or level 2 Trainer certificate
  • 750 hours of coaching for groups or individuals, hours must be accrued why level one is current and within the 5 years.
  • 1500 hours of strength and conditioning coaching at collegiate or professional level.
  • must be accumulated within 5 years 
  • Must be done while employed with the college or university, or professional sports team
  • Must be CPR certified in either case
  • Must agree to abide by the CrossFit standards of professional practice
  • Application fee is $150
  • examination fee: $500
  • Re-test fee: $250
  • Recertification fee (every 3 years) : $250
  • Expired certification exam fee: $500
  • In order to maintain this certification: Abide by the CrossFit Standards, Maintain a current CPR certificate, obtain 50 continuing education units, and complete a minimum of 300 coaching hours per year, 900 CrossFit training hours
  • Pass the exam
Level four CrossFit Coach:
  • Coming soon. 
  • Must have Level one and Level 2 CrossFit trainer Certificates
  • Have CCFT (certified CrossFit trainer)
Specialty courses:
  • CrossFit kids trainer course
  • CrossFit competitors trainer course
  • CrossFit scaling course
  • CrossFit aerobic capacity course
  • CrossFit culinary ninja course
  • CrossFit defense athlete course
  • CrossFit defense trainer course
  • CrossFit football trainer course
  • CrossFit gymnastics trainer course
  • CrossFit gymnastics advanced trainer course
  • CrossFit kettlebell trainer course
  •  CrossFit kettlebell advanced trainer course
  • CrossFit law enforcement application
  • CrossFit pose method
  • CrossFit powerlifting trainer course
  • CrossFit rowing trainer course- 1 day
  • CrossFit rowing trainer course- 2 day
  • CrossFit striking trainer course
  • CrossFit strongman trainer course
  • CrossFit weightlifting trainer course
  • CrossFit weightlifting advanced trainer course
Also, one can be an affiliate for CrossFit as well, have to go through some steps and pay money.  
CrossFit has so many different aspects to it, that what we see and hear about on T.v or the radio hardly hits on these other things it can provide.  What people know of CrossFit is big muscles and heavy lifting and jumping around like animals, but it goes beyond that.. these people like any other person who trains, train hard and each person has their goals.  During my CrossFit experience it was about coming together as a family and working out as one team and pushing ourselves, motivating one another and going beyond what is "comfortable" for us in order to finish the workout. Not all CrossFit members have big muscles and lift heavy things, not all of them compete and not all of them are there for the same reasons, everyone has their own story.  I honestly thought about wanting to compete myself, but it is something for down the road possibly. Nonetheless, CrossFit should be treated like any other gym, choose what fits you, your goals and lifestyle and give it your all when you join! If anyone has any questions for me about CrossFit, please feel free to ask me, if you compete in CrossFit games I would love to hear about it, share your tips and advice.  If you take Crossfit classes, share that information as well and if you are a CrossFit trainer or Coach or on the road to being one, would love to hear from you as well! Thank you for reading.
Your fitness blogger,
Shay-lon xoxoxo


Published by Shay-Lon Moss