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Part 2


January 1 found a 2011 CrossFit Games marathon plastered all over ESPN 2.
January 2 found millions wanting what those athletes have. Strength. Abs.
Confidence. Passion. Fun. January 3 was all phones ringing loudly at local
CrossFit boxes around the world. Voices shout, “I want what the T.V showed


Over four years ago we were lost in the crowd. CrossFitters stuck out like a
sore thumb creating more looks and questions than good will and charm. Today the exposure is at an all time high and with a new contract signed with Reebok as well as other sponsors this train isn’t stopping anytime soon. But with the spotlight comes integrity,
and CrossFit integrity says Mechanics, Consistency, Intensity. There are things
every good beginner must know, and every good veteran will do good to review.


Trust your trainers


If your Coaches say something, anything, it is your job to listen. You may
question them. In fact you are encouraged to do so. Don’t forget your
eye during a WOD tells lies your body can’t handle. Their eye watching you day in and day out tells the truth.


Get good before fast


Even if you can keep up with 90% of the class your first day, it doesn’t mean
you should. Our CrossFit drug is potent and it will catch you the 2nd
day if you don’t respect it the 1st day.


Forget the clock and the RXD weight for now, it will come. Be patient enough
to progress correctly and you will be rewarded with longevity and vitality. Move
fast before you move well and soon you won’t move at all.


Exhaustion does not equal success


The grueling breathers make you better…..and addicted. As CrossFitters we
feel like we are somehow cheating ourselves if we are not lying in a puddle of
our own sweat after each and every WOD.




Mobility will always trumps strength


Recreational do-gooders lift things. Those of us who want fit and healthy and
everything that comes with it realize their is no need to add strength to
dysfunction. Get mobile, and get strong. One doesn’t truly work without the


You cannot out work a bad diet


When your just starting CrossFit give it a few weeks before you start
worrying about your food. Stop asking questions and just listen. After a month
of paying attention, begin the food change you so desperately need otherwise
your results will eventually halt.


There are those that are genetically gifted,

chances are, your not one of them.


Just because Rich Froning can survive and thrive on peanut butter doesn’t
mean you can.


This is about as common sense as it gets but we still look for proof
everywhere so we can so we feel better about letting our guard


This of course doesn’t mean you can’t be like a CrossFit games winner, it
simply means that to become one, or your version of one, you may need to do
things differently than the top athletes do. If there is one thing concrete
about all top athletes…nobody does things the same.


Experiment with everything, leave out nothing, condemn nothing,
qualify everything.


Genetics are not your goat


Conversely to the above, genetics may make life harder, or easier, but that
doesn’t mean your doomed.


Epigenetics is the expression of our insides. There is our genotype, the way
you were born to be. And there is our phenotype, the way we make ourselves


We can be genetically disposed to carry more fat, but we still have
to eat the calories
. We can have the BRCA 1 gene that causes breast
cancer, but it still takes eating sugar to make it grow. Don’t blame your
genetics, blame your choices.


To look better, perform better


No matter the coolness of CrossFit, nobody would do it if you gained 30#
pounds of fat. It’s safe to say many of us, maybe even the majority, enter
CrossFit because they simply want to look better.


The stronger you are the more potential you have for losing fat, and
gaining muscle. If you really want to change the size you fit into, drop weight
fast, or even change your blood work for the positive…get fast, and get


These guidelines will not always make you or I happy. These guidelines are
not exotic. They are tried and true methods to keep you CrossFitting, and living
better everyday. Stray, and pay the consequence, follow and reap the

Josh Bunch


Clean & Jerk


5 Rounds

5 Clean & Jerks #155 #115

1 Round of Cindy

  1. carl Reply
    good stuff.
  2. Zeke Reply
    "Just because Rich Froning can survive and thrive on peanut butter doesn’t mean you can." Hi Dave
  3. Nick Reply
    Good read, hopefully everyone takes a few minutes and goes through it. Its a full moon, wolfpack. Time to do work.

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