Just 'cause we really like crossfit doesn't mean we cant laugh at ourselves.

Some foul language.

Angie

100 Pullups

100 Pushups

100 Situps

100 Squats

for time

We'll be open at 7, 8, 9 a.m. Come see 2009 out the right way.

We'll be closed New Years Day.

So drink some water and get some rest!

Also a friendly reminder to not drink and drive tonight.

David rockin through double unders

Lacy pullin sick watts on the ERG

Mike dissapointed that Chace was'nt here to see that he brought a matching purse for his gloves

CFHQ

Rest Day
-or-
CFSS

"Vermont Smorgsabord"*
or
"Sometimes you get what you want/

Sometimes you get what you need"
800 meter run
(2 rounds of:)

10 Thrusters 95/65

20 Ring Dips

30 Double Unders

40 Hip Extensions

50 Squats

800 meter run

You get stronger by resting. Take a second and look at that statement, I'll wait.

Did you think about it or did you skip down? Really take a second and consider this. All the work we do in here, the lifting, the running, the dry heaving doesn't really amount to a hill of beans if your body doesn't recover from the stress you put on it. Remember according to Seyle's Theory of Stress it is possible to work yourself to death. And if not death then into the nebulous state called "over training". Over training at it's beginning you'll maybe see more soreness and being prone to injury, you wont recover as fast as you did. At the extreme end you'll see more colds and worse. Since over training has no distinct symptoms it is up to you to decide whether you passed that healthy point and declined into over training

What can we do to head "over training" off at the pass? Mainly what we can do is take consistent rest days. For a day off there are two ways we can approach it: Active, where you take a short run, do yoga or a quick easy row and stretch or you can sit around on the couch in passive where you do nothing. Personally my rest days tends toward a nap and a good foam roll, but too each his own. I'd argue that you should take a rest day after three to four consecutive days on. No one should do more than 5 days on, unless their sport requires it.

Occasionally you'll need to take more time off. Nate and myself generally make sure to take a week off for every 6-8 weeks of working out. This obviously depends on the type of workouts your putting in and any competition you have coming up. But 8 weeks is a good baseline Time these for vacations if you can. So ask yourself when was the last time you took a solid rest day. Have some logic to when you're coming in. I have be doing 1 on/1 off, Nate does 2. How many days a week are you coming in? When was the last time you took a week off?. What do you do?
Don't be a meathead: be smart about your working out.
* Bonus Points: Name the Christmas Movie this quote is taken from.
-Paul Siegel

Open 7,8,9 a.m. New Years Eve Day

Closed New Years Day

Isa pulling "under" the bar.
Jarrett again setting the bar high beating his own 5k record at 18:10

Row 5k

With a row of this distance it is less about sprinting and being strategic than holding on to a split. We say burn the number into the screen. What we mean by that is that we would like to see your 500m split (how long it would take you to row 5oom at that pressure) be the same from stroke to stroke. Say I can pull 2:00, I want to pull 2:00 every single time at a stroke rate of around 28-30 and a Damper of 1. Ideally it would be a sustainable pressure, though this will often be a little lighter (slower) than you expect. Always, always, always think about your workouts ahead of time. And not just dreading them. Have some initial plan, and have a back up plan for when things go wrong. For equivalent times by specialists look here.

-Paul Siegel

Snatch

1-1-1-1-1-1-1

The snatch-the fastest lift in the world- is perhaps one of the hardest and most dynamic movements that you will come across in any sport. It will test your aggression, speed on change of direction, as well as flexibility, strength and co-ordination.

Watching the above video we can see that perhaps the two most important "thoughts" in the snatch are this: the first is an aggressive pull with straight arms from above the knees. This pull is initiated like a vertical jump with a violent hip extension. Some coaches recommend thinking about leaning back slightly at the very top of the movement, it can help to make sure you get full extension. The second is a very quick pull under the bar. Pulling it as high as you can only do so much. You have to get underneath it. This is as much a mental as a physical movement. It is highly irrational to put 135 lbs (or more!). overhead in the rock bottom position of a squat. You must know, even if you're not sure that you can stay tight and safe at the bottom of that squat. No suspicions or doubt should entire the mind. This is another aspect of the movement.

The snatch is an extraordinarily complicated movement. It can be extraordinarily frustrating to learn and progress on the snatch. Make sure you laugh and have fun with it. There is nothing in here that is life and death, nothing worth getting that worked up about. Come ready to learn!

-Paul Siegel

Lucy dog
New member Fred on day-4

CFHQ
Rest Day

-or-

CFSS WOD

10-9-8-7-6-5-4-3-2-1

Power Cleans 85% Bw

Pull-ups

Hope that everyone had a wonderful Christmas! Keep an eye out for Sunday times.

Things you may now do as a Crossfitter, that you didn't do before:

You will begin to talk about Crossfit all the time with a fervored intensity reserved for religious conversions. Your friends will think you have joined a cult.

All foods will be reduced into paleo or not. Or as fats, carbohydrates and protein if you Zone. Taste becomes a secondary measure of success.

Talk about the "snatch", and not have it be dirty!

Squat more than any of your friends and with better form.

Have shins that become mangled and scraped from deadlifts, so you invest in tall socks. Partially to protect your legs and partially 'cause it looks bad ass.

You can discuss the relative merits and problems with both the High Bar and Low Bar back squat for hours. And don't see this as a problem.

Judge the success of your workouts by how close you came to vomiting and by how large of a sweat angel you left. Alternately by how long it toke till you walked normally or could straighten your arms again.

If you've got anymore add them to comments!

-Paul Siegel

Sunday's WOD will be at 11:00.

Who's that squatter?
Cannon on deadlifts.

Bench Press

1-10-1-20-1-30

Same scoring as yesterday

We're closed today but open tomorrow

!Merry Christmas!

Deadlift

1-10-1-20-1-30

Same scoring as yesterday

I'd like you all to take a look at this article by Melissa Urban (formerly Byers). Perhaps the allure of the Sexy Metcon will strike home with some of you. Everyone enjoys a huff and puff workout, but it is rare for someone to truly enjoy/embrace the benefits of lifting heavy at first. Some of you out there are still leery of them when there is nothing to be afraid of. I'm not asking you to specialize, I'm just reminding you not to miss workouts you don't like.

Think of it as eating your vegetables (which you should be doing anyways). You've got to eat your vegetable (strength and 5k's) before you can have desert (Fran, Diane and Filthy Fifty). Strength and muscular endurance are the foundations upon which our fitness is built.

A whole lot of "Diane" latley. Great job yesterday Wade.
Russ and Lucy hanging out after the WOD.

Front Squat

1-10-1-20-1-30

Score is weight on barbell for 6 lifts added together.

High rep squatting is mostly mental. As long as you're form stays safe and correct (Elbows up!) you just have to put your head down and push through.

Part of our jobs as trainers is mechanical. We deal in angles and movements, of fixing physical disorder and ensuring performance with correct standards. We compare every movement in our arsenal to an ideal standard and then ensure we help our clients to reach these ideal standards. All this analysis must happen quickly and efficiently, moreover it must then be communicated in a clear concise manner. This, surprisingly, is the easy side of our job.

The other side is much less concrete. This is the psychological side of coaching, or of getting the most from our clients through encouragement. It is much harder to know what to say, what not to say, and when to say it than what is wrong in the squat. Because of this we stick to general platitudes and encouragement. We have noticed, as of late, that we are tending to repeat ourselves. If we've noticed than you all must surely have noticed. So instead of merely turning up the music and screaming, we'd like to hear what you want to hear. Whether it is different music or specific encouragement let us know tomorrow or post to comments. Help us, help you.

Holiday Hours

Chirstmas Eve Day

Morning: 7, 8, 9, 10

Evening: Closed

Christmas Day

Closed

!!!Happy Holidays!!!

Jarrett fightiing with the handstand push-ups.

New CF'r John showing up on time for some deadlifts.

CFHQ

Rest Day

-or-

Make-up Day

-or-

200m. Plate Carry, 45lbs/25lbs

50 hip Extensions

40 Box Jumps, 24in.

30 Goblet squats, 70lbs

20pull-ups

10 Burpees

Crossfit is ultimately a solitary pursuit, although we train in a group environment. When it comes down to it, it is you and the barbell in "Diane". No one can help you lift it. It is you versus gravity and gravity never gives in. This sort of battle, one so personal and so elemental, it is almost extraneous to boast about it. Merely finishing that workout is something to boast about. We are a community of people who celebrate each other, rather than tear each other down. Ego has no place in our gym. Racing against a clock can cause us to shorten range of motion, to "miss" reps and to scale too low. We want competition but we want healthy competition, where everyone puts out their best honest effort and accepts where the chips may fall.

Another point: it is never acceptable to tear yourself down in the gym. Everyone struggles in here; you're not special, sorry. Have confidence in your abilities and aptitude to learn new movement, absolutely nothing is written in stone*. Everyday we create new fitness and that is something to be proud of. You may not have used as much weight or gone as fast but you can make sure your workout was just as hard as the twenty-two year old fire-breather. It's all about learning to push yourself.

-Paul Siegel

*"Nothing is written in stone except that you have to squat." -Mark Rippetoe

Great job everyone, on Saturday's WOD. K-Bird finishing a thruster with great form.
Our newest CF'r looking fresh after "Cherry". Wlecome to the family Melissa.

"Diane"

21-15-9 reps of:

225 lbs. Deadlift

Handstand Pushups

As some of you may have noticed we are in the middle of winter. In the mornings especially it can be brutally cold. I've pulled together some tips and tricks that might help stay warm when working out . If you've got a good idea I didn't cover post it to comments.

For cold weather especially you want to think in layers of clothes rather than one penultimate insulting layer. If I have one big coat and a t-shirt and my friends has 5 layers of clothes on who will have the more variability in his wardrobe? My friend can choose from any number of combinations of layers to fit any condition. I would advise y'all to think in light layers combined. These layers can be any material, although I would advise against cotton. If you've got a mile run to do in a cotton t-shirt with weather like we've been having (rainy and cold) you're going to shiver through the entire workout after that no matter how warm you think you are. Synthetic insulates whether wet or dry, where as cotton absorbs heat when wet. Capilene from Patagonia is excellent, Under Armour is pretty popular, I like JL Racing stuff and Smart Wool stuff is really nice but heinously expensive. Really anything synthetic is going to insulate better than cotton.

When choosing insulating garments it's not what they keep out but what they keep in. We are looking to trap body heat to keep us warm, rather than to exclude cold air. However we also need some ventilation to prevent dampness from that hot air condensing, beyond sweat obviously. The easiest way to do this is to wear a long sleeve t-shirt (or the like) and when running outside throw on a hat. 40% of your body heat will escape through the head trapping that will immediately make you warmer. When I lead camping trips I really wouldn't listen to someone saying they were cold unless they had a hat on. It's pretty easy to keep a hat near the door and grab it on the way out if you're doing a run in a workout. It is certainly much easier than a jacket.

When it's especially cold outside the tendency is to bundle up and then to strip layers once you've gotten hot. In Crossfit most of our workouts are against the clock so saving time where ever possible is highly recommended. Warm up with a good bit of your layers on, you'll warm up quicker for one and you can judge how you're feeling that day. When getting ready to start strip down so that you are a little cold going into the workout, especially if it starts outside and then moves inside, i.e. "Helen". By starting a little cold it gives you room to become warm. If you start out warm then you immediately go to hot and sweaty, before you've even had a chance to really workout. No need to get hot and sweaty before you really have to.

It is important to expirement with your layering and clothing system to achieve the optimal mix of insulation, breathability and comfort. What works for me is not neccesarily going to work for someone else.

-Paul Siegel

We are now a karate school.
HHHIIIIIII-YA!!!!!!
Guess who's butt print. Winner gets a free dinner for taco thursday.


3 Rounds for Time of:

5 Rope Ascents, 15' or 30 Pull-ups

21 Ring Dips

50 Squats

Vilas working his way through "Vilas". Yay BURPEES!!!
Nina and Don join Vilas for the WOD.

5 rounds for time of:

135 lbs. Thruster 15 reps

400m run

Holiday hours: Christmas Eve we will be open 7, 8, 9 and 10 a.m. No evening

Closed Christmas Day

Closed New Year's Eve and New Year's Day

Beginning in the New Year Thursday Night will be CFSS dinner at Tila Tacquiera and other Sandy Spring establishments. These dinners will occur after the 6 p.m. class. You don't have to go to the 6 p.m. class to attend the dinner. This will be a great chance to meet other Crossfitters.

Sunday's class will be at 11:00.

Noah, Jarrett and Curtis in the middle of "Vilas". I re-wrote this sentence 5 times and there is no way not to make it awkward sounding. So, yeah.

Georgia rolling on the 20" box.

Turn your volume down and wait till the very end.

(Chace has informed me this is from a movie. Way to kill the magic.-PAS)

CFHQ

Rest Day

-or-

Make Up Day

-or-

CFSS WOD

My father is a wonderful baker. He can turn out an excellent carrot cake but his talents extend far and wide, especially in this holiday season. This past weekend we made fruitcakes and stollen, a German yeast bread with candied fruits. These delectable treats sit out on the counter, permeating the air with delicious smells. Am I strong enough to not eat these treats? No, no way in hell. I'm going to have more than one slice and I'm going to enjoy it. What you may ask does this have to do with Crossfit, performance nutrition and leading a successful life?

Part of enjoying life is making sure that you take some time away from dieting, working out and daily stress. Enjoy time with your family, eat the fruitcake and don't worry about the calories. The holidays are a busy time of the year and sometimes its hard to get into the gym; workout if you can, when you can. Most importantly don't get to caught up if you slip up or don't make it to the gym. It is nothing to dwell on.

-Paul Siegel

Kiersten in the middle of yesterdays workout.

Ray, of our on-rampers, working through Day 3. Ray and Blake are champion powerlifters and coming along quite well in the on ramp. Most on-rampers wouldn't have done this workout with 165 lbs. on the bar. Nice form, Ray!

Squat Clean

1-1-1-1-1-1-1

squat cleans are as much technique based as they are strength based. Sure you can muscle some heavy weight up there (well I can't but some of you can) but ultimately with sterling technique you'll be able to move more weight easier. Squat Clean start in a position similar to the dead lift, lifted slowly to the hang and then exploded upwards. When the bar reaches it apogee, ideally at this point the lifter dives under the bar and catches at the rock bottom of the squat with a tight core. At this point the lifter racks the bar on her shoulders like in a front squat. Stand up. Now you've down a squat clean.

A few nutrition tips:

If you're trying to do paleo now is a great season to stock up on nuts and various other essentials Grocers put out bulk nuts for baking now which can be frozen quite easily. I bought a pound each of walnuts, pecans and almonds for $13. Any other time of the year, and outside Costco, it would have been much more than that.

Speaking of, Costco can be a paleo-ites mecca. I highly recommend the flash frozen salmon, tilapia and other fish. This works great for singles or families. Each filet is individually vacuum sealed and frozen. Toss 'em in a sink of cold water they'll defrost in an hour or two. Perfect to be doused with any number of marinades, rubs and spices. Much of the same can be said for any of the quantities of meat that can be found at costco. Knowing how to freeze and/or process foods can save you quite a bit of money.

Speaking of cuts of meat, I'm going to recommend a spiral cut ham. For around $25 you can get at least 7 pounds of healthy, relatively lean meat. It works for breakfast, lunch and dinner. Not that I'd recommend it for all meals but you know there it is. Stock your larder with healthy foods and you'll be forced to eat healthy food.

Another great find in Costco is that it has pretty decent fruit and vegetables in quantities that boggle the mind ("3 lbs. of Asparagus, well sure"). This and your local supermarket may be the only place you can really find fresh fruit and vegtables in the winter, but make sure to check out your neighborhood for a farmer's market or farm stans. I have no science to prove it, but local food grown to a local schedule instead of push processed in hot house 1000 miles away has got to better for you. If anything I'm pretty sure it taste better. And often it is cheaper (tax free!) than it commercial relatives. Eat with the season, eat locally, eat healthy.

-Paul Siegel

Name those squatters!

Who is picture A?
Who is picture B?
Who is picture C?

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Yesterday I mentioned specialization. This is often a word considered to be anathema in Crossfit-land, powerlifters are seen as muscle bound specialists, marathoners as weak. (not my words-PAS). I think that this line of thinking is false and insulting to the specialist. Anyone who can run 26.2 miles has my admiration. Same goes from any person who can squat, bench and deadlift really heavy. Even if we don't want to do what these people do we need to learn their ways, what tools they use and how they get to were they are. Which is why encourage the use of weighlifting shoes, belts and knee sleeves. Why we vary our running distance and intensities. Crossfit is a novel combination of old elements gleaned from experts in their field. Don't take my word for it, empower yourself to learn the techniques, do the research and read everything you can get your hands on and you're interested in. Crossfit is open source, you show us a better way to get as fit and we'll implement it.

Those of you who have been doing Crossfit for awhile undoubtedly have a favorite element. Why not explore this element more in depth? Perhaps you're interested in rowing, why not get out on the water?. Or you really like the power or olympic lifting we do. We know excellent resources to get more in depth for both of those. One part of the crossfit prescription is to learn and play new sports. So, have you? You have created this great foundation of metabolic condition, strength and endurance, go put it to use.

-Paul Siegel

Krissi (upside down) and Mari going through some front lever drills.

Mackenzie doing Day 4 of the On-ramp.

Back Squat

3-3-3-3-3

A great workout to get strong with. Remember that HQ isn't looking for a 3 rep max, but rather a 3RM for the day. Lift as heavy as you can for the day.

One of the poorly understood aspects behind Crossfit is the physiological response elicited by the stressors (WOD) Crossfit prescribes. With constantly varied time and modal domains it is nigh on impossible to accurately test improvements from one workout to the next. With a singular modality sport such as rowing or weightlifitng an input exhibits a certain output and the variables are so simple that a coach can accurately predict what worked and what didn't. They can then replicate this stressor and see if it keeps working. This is impossible in Crossfit.

Yesterday we did "Helen". The combination of stressors leading up to this (looking back two weeks or so) will have to be accurately replicated for another test of "Helen". Or for that test to be considered scientifically relevant. But what we see is that there are far too many inputs to accurately define one as causing the specific desired output. Next time we see "Helen" it is very likely that the workouts leading up to it will not be the same, indeed that is the hallmarks of Crossfit. Can we then consider this a true test of "Helen" or just our "Helen" for the day? It is this variability that precludes scientific testing, instead we must rely on anecdotal evidence as to the efficency of Crossfit.

And the anecdotal evidence says it works. How many of you hit a PR on Total? Or some improvement in weight moved and distances covered faster in one of the many workouts we've done? Rather than consider Crossfit as a mix of stressors, we must consider the program (the unique mix of constantly varied functional movement at high intensity performed across broad time and modal demains) as a single stressor. In this we lose scientific specifics, but gain an answer to our general question "What works?": Trust the program, but do all of it. Don't skip the heavy days and don't skip the distance days. Everyone loves a kick ass metcon, but a lot of the real work happens in those distance and strength days. Who knows you might like the specific work more.

-Paul Siegel

CFHQ

Rest Day

-or-

Make Up Day

-or-

CFSS WOD

I've been trying to get the blog up as soon as the Mainsite WOD is posted. Usually around 9 p.m. the night before. This can get a bit confusing, but as long as you ignore the date above the post it should make sense. And if you get confused you can refer to the mainsite for clarification.

Today's post comes to us from Robb Wolf, the excommunicated nutrition guru. Wolf has been a strong proponent of the Paleo diet and runs an excellent website. Here he talks about sleep:

"Each year I do a collective “humping of the knees” to get folks to improve their sleep quality. I usually kick that off by recommending the book Lights Out! Sleep, Sugar and Survival. I LOVE this book. Most folks either love it or hate it but the information is amazing and continues to be validated. Shift work has been on the CDC list of known carcinogens for quite some time. Right next to cigarettes and paint thinner.

Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”.

We have not worked with a ton of high level athletes but we have trained a few, and to good success. Something I have noticed with these folks is my job is less about motivating or pushing these people. They tend to arrive HIGHLY motivated. More than anything else I get the sense I save these folks from themselves. They will literally work themselves to death.

For the rest of us just trying to be healthy and live well the message is still there. Quality training, sleep and food really matters."

Smart words from a smart man. If your intensity is dialed in and your nutrition is solid but your still not seeing results check if you're getting adequate recovery.

-Paul Siegel

Sassy has returned. Good to have you back Jen, we missed ya'.
Vilas getting ready for the 2012 olympics.
Nina being ever so graceful performing some ring push-ups.

Twenty minutes as many rounds as possible of:

500m. Row

25 Turkish Get-ups with 60lbs.

Sorry for the late notice. Sunday class is at 11.

"Crossfit Total"

Back Squat, 1 rep

Press, 1 rep

Deadlift, 1 rep

The lifter will have three attempts to lift the most weight for each lift. Work steadily but make sure to get enough rest. This does not include warmup sets.

Take a look at the video above. Notice his head position. He's looking approximately 6 feet in front of him. This puts his spine in a neutral position. Forget looking up at the ceiling you're only setting yourself up for injury. I draw a smiley face on the floor to keep me focused Keep your cervical spine neutral and in line with your thoracic, lumbar and sacral spine. It tensions the back from the neck and makes his back much stronger than if he was looking up. Another way he tensions his back is by adjusting his hamstring tension. By moving his hips up and down he locates the best place to pull from. The thing we want in a deadlift is to have a strong midline, by having our backs in a strong, neutral (not hyperextended) position we can achieve the best performance.

It is also a quick set-up he doesn't take a lot of time finding the best position from the time he gets his grip it's no more than 5 seconds till he's pulling. I will note that he's suited but the process is much the same for a raw deadlift, see below. Andy Bolton has never had a back injury in training or pulling these massive weights mainly through excellent mechanics and super strong midline.

Complete 5 rounds of:

Lower from inverted hang with straight body and legs 7 reps

15 Ring Push ups

Work slowly and methodically aiming for perfect reps.

This workout is a bit strange-think of it more of a gymnastic's practice session and less of huff and puff metcon. Gymnastics is the control of one's body in space, this workout will emphasize that.

Wanted to bring a new blog to y'alls attention. My favorite part of Crossfit is the heavy lifts. There is nothing I love more than setting a new PR in something heavy. It would be all I do if Nate would let me. 70's Big is dedicated to just this sort of endeavour. Justin Lascek is one of Coach Rippetoe's minions and an incredible strong man. He gained this strength two ways: Lifting heavy in an intelligent planned way and eating a ton of stuff. Like 6000 to 8000 calories a day. A gallon of whole milk a day, a lot of meat. There is nothing zone, paleo or otherwise about eating for lifting heavy stuff. Coach Rip, and Coach Lascek, specialized in taking weak little men and turning them into big strong men. If you'd like to be big and strong you'd be well advised to follow the protocol and advice laid out within.

The Crossfit Games are coming up. Georgia Sectionals will be February 27-28.

The Browns hitting their 5k's on the Erg.
Big D(on) having flashbacks to his basketball days.

Zach, with Eric in the background, charging through Day 4 of the On-ramp.

CFHQ

Rest Day

or

CFSS

"Cleaning Karin"

100

Medball clean-to-Wall ball

(20lbs.-14lbs.)

Rest days are an interesting beast. We, as trainers, try and prepare a workout that will be good but not so good as to affect the mainsite WOD the next day. It's a careful balancing act. Look for a future blog about scaling and workout creation.

Rest days are also an excellent chance to do skill or mobility work. Hamstrings tight? Grab a foam roller, a strap or a partner and get to work. Need some help with double unders, snatches or anything else? We're more than happy to help. Have a goal you're not reaching? Don't even have a goal, talk to your trainers for help.

Newest On-Ramp graduate, Santosh fighting through the last set of sit-ups for yesterdays W.O.D.
Make sure to say hey to our greenest On-Ramper, Craig.

Run 5k

Make sure to sign up for T-shirts and Hoodies if you haven't yet. The signup for this round of will come down on Friday. If you don't get your order in in the next two days, you'll have to wait till the next round.

Some of you may say "What's the big deal? It's a t-shirt." But it is much more than that. When you wear it you represent us, it shows you're proud to train this way, a way that is counter to what every fitness magazine and FDA recommendation says. It is a badge of honor. There are no requirements to wear a crossfit shirt, as I assumed when I first started doing crossfit. You don't have to meet Pukie or deadlift twice your bodyweight. Be proud of how you work out.