5 Crossfit Workouts for Beginners

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Crossfit Beginner Workout

Breaking Down Five Beginner Friendly CrossFit Training Protocols

If you’ve been looking for a way to completely transform the way you look, the way you feel, and the way that you perform physically, you had to have stumbled across CrossFit workout protocols at least a handful of times.

One of the most interesting exercise and training protocols around, there are some people that are absolutely nuts about CrossFit workout training, and those that wouldn’t even think about attempting it – knowing that they just aren’t “hard-core” a known to put themselves through that kind of high intensity interval training.

Well, if you’ve been looking to “dip your toe in the water” of CrossFit workout training to see whether or not it’s right for you, you’ve come to the right place. We are going to share with you five pretty simple and straightforward CrossFit workout training protocols that any beginner can do safely and comfortably while still giving themselves a taste of everything that CrossFit training brings to the table.

The thing about CrossFit is that you do not have to join a gym to get into the swing of things. Sure, joining a “box” with a team of athletes by your side all striving for the same goal can be incredibly motivating in help push you past any home you’re struggling with – but you can do CrossFit all in your own (usually at home) with no trouble at all, either.

So how about we dive right in?

CrossFit WOD #1 – The Half Cindy

  • 5 pull ups
  • 10 push-ups
  • 15 air squats

A favorite Workout of the Day by most of the CrossFit workout community, the “Half Cindy” isn’t going to ask you to push for 20 straight minutes of this routine, but instead only 10 minutes.

Because your body hasn’t yet likely adjusted to the intensity and endurance demands that most CrossFit workout of the day programs require, you’re going to want to keep things nice and light without pushing yourself to hard.

The odds are pretty good that you’re going to “max out” in the push-up department pretty quickly, as almost everybody does. But do everything you’re able to come are really trying to keep your form picture-perfect, and modify your effort is necessary to continue through this protocol.

Make sure that you record your results so you know how you did – and what you can do better next time!

CrossFit WOD #2 – The CrossFit Total

  • 5 Back Squats
  • 3 Overhead Presses
  • 3 Deadlifts

Another of the more popular CrossFit workout protocols you’ll come across, this particular CrossFit workout is going to challenge you to really focus on your form and your technique while still blasting through Olympic style weightlifting exercises.

You’re definitely going to want to make sure that you are taking things easy as a beginner when you follow this CrossFit workout protocol. It isn’t timed, so you don’t have to feel like you are up against the wall or need to rush, and it isn’t something that you’re going to want to take lightly.

The key in this CrossFit workout is that you push past your previous “personal records”, even if only by a single pound. You definitely do not – DO NOT – want to sacrifice your form when you are pushing through this workout protocol, but instead want to make sure that you are staying strict throughout each and every one of the movements.

If you aren’t completely comfortable with your form, or just want someone to critique your movements, don’t be shy about uploading a video to YouTube and sharing it with the CrossFit workout community for some feedback. You’ll almost always get the answers that you’re looking for!

CrossFit WOD #3 – The Helen

  • 400 meter run
  • 21 American Kettleball Swings
  • 12 Pull-ups

This CrossFit workout looks a lot easier than it actually is, so be careful that you don’t blow yourself out when you jump right in.

There’s definitely going to be at least a little bit of a temptation to try and blast through this workout, but if you do, you’re almost always going to exhaust yourself – usually on the first run – and then you are really going to be laboring throughout the rest of the workout.

Keep the swings as lightweight as you can without it being effortless, and make sure that you use strict form throughout this movement. Swings can get a little bit risky if you aren’t used to the American style, so if you want to go with the Russian swings – bringing the battle to parallel with your shoulders instead of overhead – by all means make the adjustment.

This is a timed exercise, but your first few times through this CrossFit workout you aren’t going to want to focus on anything but mastering your technique, getting the field down right, and really zeroing in on your form. If you need a little bit more of a challenge, crank up the intensity – but don’t ever push yourself too hard or too fast or you run the risk of injury as a beginner.

If you’d like to learn more about how to pull off the perfect swings, jump on you tube or look up this kind of CrossFit workout. You’ll find more video guides then you know what to do with!

CrossFit WOD #4– Play Wall Ball with Burpees

3 Sessions

  • Session I – 21 reps
  • Session II– 15 reps
  • Session III – 9 reps

Of all the different CrossFit workout training protocols you might attempt as a “newbie”, this one is going to probably challenge you the most.

Wall Ball with a medicine ball is definitely going to be a lot of fun your first time out, but you aren’t ever going to think that burpees are “fun”. Probably one of the most grueling exercises you’ll ever put yourself through, the first few aren’t going to bother you that much – but the next dozen or so are definitely going to start to burn!

At the same time, this is definitely one of the most beneficial and “results oriented” CrossFit workout training protocols you’re ever going to put yourself through. This is the kind of fat burning supercharger a lot of people are after, and it’s also a fantastic CrossFit workout for building endurance, power, speed, and strength.

Seriously – this is the “real deal” when it comes to CrossFit workout training protocols, and something that you are going to come to have a love/hate relationship with!

CrossFit WOD #5 – Sit and Lunge

Three sessions of three minutes each (with two minutes of rest in between)

  • Alternate 15 situps with 15 lunges

As much of it in interval focused CrossFit workout as you come across, this is in endurance booster, a flexibility booster, and a workout perfectly designed for your “light work” kinds of days.

If you’ve ever wondered whether or not CrossFit workout training protocols were going to make your abs top like on the cover of a fitness magazine, this CrossFit workout should put an end to all of those concerns once and for all.

To say that you are going to feel the burn almost immediately would be the understatement of the century, but it’s going to be worth absolutely every single moment of agony when you’re done.

Make sure that you record your situps and your lunges number at the end of your three sessions so that you can measure your progress against the next time that you attack this CrossFit workout. Do it only about once a month or so (until you are really in the swing of things) and your watches your numbers skyrocket from session to session.

Crossfit & Paleo Primer

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paleo weight loss

CrossFit and Paleo Primer

If you’ve just recently gotten into CrossFit, and would love nothing more than to unlock your training results even further with the right CrossFit nutrition program. Once you start going to the box you’ll find that most Crossfitters are eating a Zone Diet, a Paleo Diet or some combination thereof. Once you investigate these fantastic healthy eating programs you’re going to fall in love with everything that structured healthy eating brings to the table.

Jenn and I follow a mostly Paleo diet. We tried Zone and some other things, but Paleo worked best for us in terms of physical improvements and increased energy. As such, we wanted to take this opportunity to talk a little bit about Paleo eating.

Paleo is so much more than just a marketing buzzword for some hip diet or weight loss fad, the truth of the matter is that paleo isn’t at all “trendy” or new – but is instead almost as ancient as the earliest human beings!

We will get into that in just a little bit, but it’s important for you to understand that CrossFit training and paleo eating habits can go hand-in-hand together. If you’ve been looking for a way to supercharge your results in the gym or outside, paleo is a great choice!

Let’s dive right in.

Quick primer on CrossFit

CrossFit training is a discipline that abandons the traditional way of working out and instead embraces a unique training protocol that allows you to use your body and the things around you to completely transform your strength, your endurance, and your athletic abilities.

Rather than force you to throw around hundreds of pounds of iron and potentially risk injury, CrossFit instead requires you to use your body in new and innovative ways, specifically finding ways to unlock your strength, your power, your speed, and your flexibility.

This is one of the most efficient ways to really tap into everything that your body has to offer athletically, and also one of the smartest ways to train for power and performance.

It has caught on like wildfire, and now millions and millions of people all over the world have jumped headfirst into the world of CrossFit training. Unfortunately, when comes to CrossFit nutrition, we learned firsthand that you can’t get the results that you’d like to have without putting some focus on nutrition.

That’s where paleo comes into play.

Quick primer on Paleo

The paleo diet is simply a bit of a “catchall” for dietary eating habits that closely mimic the kind of eating habits that your ancient ancestors had – focusing on meats, fish, leafy greens, vegetables, and seeds.

It should come as no surprise to anyone that the SAD diet (the Standard American Diet) is anything but healthy, what with its heavy dependence on foods that cause inflammation and spiking your blood sugar level – foods like complex and simple carbohydrates, pasta, cereal, candy, and more.

The major focus here though isn’t to give up on all of your favorite foods, but instead to abandon overly processed food that’s only going to cause you a world of headache and hassle – and strap a couple of extra pounds around your midsection.

The closer your food is to its natural form, the better off you are going to be. This is especially true if you are turning to paleo to assist with your weight loss goals to provide you with the kinds of tremendous results you have been expecting and anticipating with CrossFit.

Taking advantage of everything CrossFit has to offer with paleo

The beautiful thing about paleo is that it meshes perfectly with everything that CrossFit is trying to achieve.

Paleo (especially paleo weight loss plans) focuses a lot on consuming healthy forms of protein, with very little carbohydrates or starchy foods coming along for the ride. This is going to make sure that you burn up all of the excess fat you have stored on your body as energy, and is practically guaranteed to lean you out in a hurry.

The paleo weight loss results you will be able to enjoy when you couple your new focus on nutrition with Crossfit activity are nothing short of spectacular.

On top of that, you’ll be feeding your body and your muscle everything necessary to create new muscle, as well as, regenerate and repair any muscles that have suffered injuries or damage during the normal course of training – helping your muscles grow, become stronger, and more responsive.

It really doesn’t get much better than this!

Tailoring your CrossFit training for paleo weight loss results

At the end of the day, if you’re looking to enjoy paleo weight loss results, you’re going to have to focus on a high intensity interval training protocol in your CrossFit training to really elevate your heart rate and make sure that your metabolism is cruising at top speed all day long.

Just make sure that you’re giving it your all each and every time that you start to train, and focus on keeping your CrossFit nutrition pitch perfect with a very clean paleo diet. You don’t have to count calories to get results on this plan, but if you follow the protocol as it has been established, your CrossFit nutrition is going to be on point and you’ll enjoy almost unbelievably good weight loss results in record time.

How to really kick things into high gear

If you really want to supercharge your paleo weight loss results, and get the most out of your CrossFit nutrition, you’ll want to consider combining paleo with intermittent fasting.

This is another protocol that matches nicely with CrossFit and paleo specifically, and will be guaranteed to help you shred just about as much unwanted weight as you’d like faster than you ever would have thought possible.

Not only that, but it makes meal planning effortless and doesn’t require a ridiculous amount of discipline, either.

It doesn’t get much better than this!


Crossfit for Beginners: 3 Ways To Get Started

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Crossfit for Beginners

CrossFit for Beginners

Starting Crossfit may feel overwhelming for beginners. To help get you started, I’ll tell you right now how to attack the world of CrossFit regardless of where you are in the world of fitness today. There are three different ways you’ll want to dive headfirst into the world of CrossFit (depending upon your experience, your physical fitness level and your comfort level), and you’ll want to choose the right path so that you get off on the right foot – but you’ll also avoid overtaxing yourself or limit potential injuries as well.

If you’ve been CrossFit training for a while now…

Garnet & Jenn

Garnet & Jenn Workout


Those that have been doing a bit of CrossFit training for a while now are going to want to start off with the WOD – Workout of the Day. This is posted online (CrossFit.com) every single morning, and is going to give you the same kind of instructions that millions and millions of others all over the world are going to receive.

Those that have experience with Olympic weightlifting, powerlifting, calisthenics, body weight exercises, and gymnastics are definitely going to want to take this kind of approach. You’ll be able to pick up the terminology pretty quickly, and if you’re having any trouble whatsoever just grab the included videos to watch as the exercises performed.

This might not be CrossFit for beginners (raw beginners to the world of fitness, anyway), but it’s definitely one of the best ways to get jumpstart this new exercise if you’re already fit.

If you’re just only a little bit aware of CrossFit…

Those that have been training pretty aggressively for a while now – especially elite athletes – might be able to jump right into the WOD, but might crossfit for beginnerswant to swap out at least a couple of different exercises each morning that they are more familiar with until they really get into the swing of things.

I’d definitely recommend trying to incorporate as much of the daily workouts as you can into your routine, but don’t try new movements or new training protocols that you aren’t sure that you can safely perform – even with the video to help.

If you are brand-new to the world of CrossFit…

crossfit for beginners

CrossFit for beginners can be incredibly intimidating, more than a little bit challenging, and even a little bit unsafe and potentially dangerous.

If you have next to no experience with training – serious training and not just pounding it out at the gym for a little while every few weeks – you’re going to want to follow along with the WOD posts but not actually perform them until you are completely comfortable with the actual protocol you’ve been presented and how to safely maneuver through the movements.

By all means go through the motions, try out a couple of the exercises – at half speed and definitely not shooting for the maximum repetitions – just to get the necessary muscle memory you’ll need to dive right in later down the line. Cruise through this for a month or two, and before you know it you’ll have the kind of rock solid foundation you need to take advantage of everything that CrossFit for beginners has to offer.

At the end of the day, CrossFit for beginners doesn’t have to be as intimidating as many feel it to be.

Truthfully, when you break it right down to its common core elements, you’re going to be able to dive headfirst into the world of CrossFit just as aggressively as most other people that are just beginning – and by the time you’re “ready” you’ll already have established a solid base of strength, power, and athletic performance to unleash.

If you need any help, contact us directly.

We’ll do whatever we can to assist!

Q&A: Are Paleo Meals & Crossfit Exercise A Good Match?

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Crossfit Games

Paleo Meals & Crossfit Exercise

Crossfit & Paleo Meals

Photo Courtesy of Richard Foster Photography

If you’ve been searching high and low for inside information about eating paleo meals and  the paleo diet and how it dovetails nicely with CrossFit training – especially if you’re looking to boost your power, your speed, and your overall endurance and flexibility, you’ve come to the right place.

Recently we’ve been able to get in touch with one of the most foremost experts on the paleo diet and a major CrossFit buff, Tony, from Planet Paleo. He was nice enough to sit down and answer a bunch of questions that Jenn and I had specifically about paleo meals and how they help unlock the kind of hard-core results you’re expecting from a training protocol like CrossFit.

And boy did we walk away with more inside information than we ever thought we’d get! I hope you enjoy this conversation as much as we did.

Shall we jump right in?

Let’s get to it!

Garnet & Jenn: When exactly did you first get into the world of paleo meals?

Tony: I’m not exactly sure when I really got into the swing of things, but I remember it was after I had been active in the CrossFit community for a couple of years. Let’s say five or six years ago?

Anyway, I’d been training with a couple of guys doing CrossFit for a while and one of them started talking about these paleo meals that he was eating. He spoke of all of the extra energy had, how easily he had been losing weight, and how quickly he had been recovering from some of the training sessions that really put me on my backside!

Needless to say, I was hooked almost from day one!

Garnet & Jenn: So it didn’t really take any convincing for you to jump on board?

Tony: Not really (laughing). It took me a couple of days to kind of get into the swing of things as far as the actual protocol of paleo meals is concerned – and a little bit longer than that even to get my mind around all of the different options and “rules” that this protocol requires.

But all in all I was pretty used to protein heavy diets, and wasn’t at all nervous about having to come up with paleo meal plans that weren’t going to feel boring or dull after just a couple of weeks. I was already eating organic food, was already bailing on process meals and loads of sugar, and just needed a little bit of a kick in the backside to go all in on the vegetables and lean proteins the way the paleo diet recommends.

On top of all that, I really love simplicity – and paleo meals are nothing, if not simple and straightforward!

Garnet & Jenn: So about how long would you say you’ve been eating paleo meals regularly?

Tony: Well, all told, I’ve probably been eating paleo meals for a couple of years now – and I’m definitely in it for the long haul. This is a lifestyle change for sure, even though it doesn’t really feel like one.

One of the best parts of paleo is that you don’t have to throw away your favorite meals, and aren’t going to feel like you’ve scrapped the months and months of work if you cheat here or there. Once you’ve been on a paleo meal plan for a while you aren’t going to want to cheat, and if you do run off the rails a little bit that extra sugar is going to feel pretty awful and hour or so after consuming it – and that kind of curbs the craziness!

Garnet & Jenn: Have you noticed any real physical changes since you’ve made the jump to paleo?

Tony: Oh definitely!

I’ve dropped an almost unimaginable amount of weight in a hurry (even more than I’d been able to with CrossFit alone), and have almost had to throw out all of my old clothes.

Seriously, this is a total game changer. If you take pictures of yourself every week (and you should be if you’re serious about training and monitoring your progress) you’re definitely going to notice pictures look different in about two weeks, and at the end of your first month eating paleo meals, you’ll hardly recognize yourself.

I know that sounds like propaganda – especially in the world that we live in today – but this stuff is the real deal. All you have to do is jump online and look for paleo before and after pictures and you’ll come across a boatload of real people that have completely changed their lives eating this way. You can check out a detailed account of what it’s like to transition to eating paleo meals consistently.

A lot of folks report losing anywhere between 10 and 15 pounds their first month, and it isn’t even uncommon to lose quite a bit more than that. Stick with it for a year, and you’ll be pretty much good to go!

Garnet & Jenn: What would you say to people that are nervous about not getting enough calories?

Tony: That’s definitely a major concern, and it’s understandable as well.

After all, when you are eating paleo meals, you’re going to feel like you are eating A LOT – there’s just no way around it. We are used to carb heavy meals that are absolutely loaded with calories, kinds of meals that make us feel sluggish and tired the kinds of meals that also make us feel very full at the same time.

When you switch to a paleo focus, you’re going to be eating a lot less calories – even though you’re going to be shoving a mountain of food in your mouth. Remember, a cup spinach has a whole lot less calories versus the same amount of pasta – and honestly it isn’t even close. The best part is that you’ll feel much better for it.

But then you have to remember that paleo isn’t at all about quantity, but instead all about quality and purity (if you will). This is the kind of meal plan that is going to improve your short and long term health, and give you the kind of energy that you deserve without wearing you out or causing inflammation at the exact same time.

Garnet & Jenn: How does all of this dovetail in with CrossFit?

Tony: I had gotten into the world of CrossFit thanks to a couple of buddies of mine that used to be in the military. They were looking for a way to challenge themselves the way that they had been challenged in the Marine Corps. My buddies were looking for a way to push beyond physical constraints and their own personal limitations while getting into the best shape of their lives.

I’ll admit that I had always wanted to look like one of those Spartans in the movie 300, but wasn’t able to do so even though I was spending hours and hours each week in the gym.



The first time that I tried CrossFit, I felt like I had broken absolutely everything in my body, that’s how sore I was! But I knew I was hooked.

The workouts are posted online completely free each and every day, but there are gyms almost everywhere that will allow you to get into the swing of things with other people that are interested in CrossFit as well.

I will also tell you this right now – I don’t think I’m ever going back to a “traditional” gym for the rest of my life. CrossFit gives me way more results a lot faster, and gives me the kind of overall strength, performance and endurance I was looking for. Couple my Crossfit improvements with the benefits of Paleo eating and my results are outstanding.

Garnet & Jenn: That sounds pretty good, but also grueling – what keeps you coming back time and time again?

Tony: For me it’s all about the people and the results.

The first time that you try out CrossFit you’re almost guaranteed to feel more worn out than you ever have before, and that’s going to keep on happening for a couple of days. But all of a sudden, in the middle of all that soreness, you’re going to find a strength that you didn’t know you had – the kind of strength that floods you with confidence from the tip of your toes all the way to the tip of your nose!

Combine that with the amazing weight loss results, the incredible improvement in your strength and your power, and just how young and flexible you feel again, it’s almost impossible to even think about going back to anything else.

Garnet & Jenn: Would you recommend people start trying out paleo meals all on their own?

Tony: Pardon my French, but hell yes!

Going paleo is much easier than people think. Honestly, at this point you’d have to be at least a little bit crazy not to reconsider your commitment to the Standard American Diet and not seek something healthier. There is a reason that close to 80% of all adults over the age of 21 are considered to be clinically obese, and those numbers only getting worse each and every day.

That SAD way of eating is only going to lead to an early grave.

If you’re looking to transform your life, give yourself the kinds of health benefits you know you deserve, and help you enjoy a youthful passion that you may have felt like you’ve lost along the way, you owe it to yourself – and your loved ones – to climb on board and give paleo meals a try.

The odds are really, really good that you won’t look back any time soon!

Get In The Zone With The Zone Diet Today

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Balanced Meal - The Zone Diet

Get In The Zone

There are two main eating systems that permeate the Crossfit community, The Zone Diet and The Paleo Diet. Whether it’s because of a commitment to crossfit, New Years’ Resolution, or whatever, the urge to diet healthily is something that never goes out of style. In that sense, that desire to diet can be very comforting, even cathartic when properly managed. That consistent desire to cleanse and better yourself—body, mind and soul—fits right in with the crossfit philosophy and also says something about you as a person.

What is the Zone Diet?

For the kind of diet to help you, your mind, as well as your body, ensuring that you get and and stay in the zone, look no further than the Zone Diet program. This program is scientifically-formulated to help individuals take care of themselves mentally and physically. It takes its inspiration from various diets developed by Harvard Medical School which are used to help patients deal with inflammation. In addition to the prestige that comes from being inspired by work at Harvard Medical School, “the Zone” can help with everything from mental acuity to the effects of aging. In addition, unlike flash in the pan fad diets, this approach is built on the idea on real, long-term effort and effects experienced over time.

So, how can you get and stay in the zone with this particular diet? “Balance” is a big part of feeling in the zone in any endeavor you might wish to undertake, and it’s precisely that sense of balance which the Zone Diet emphasizes and attempts to emulate. Rather than taking drastic dieting steps which, as stated, may be more trending that substantial, the Zone Diet works by preaching “balance” and encouraging you to eat balanced meals, complete with healthy proportions. The Zone Diet emphasizes the role of fruits and veggies while downplaying products made of starch which might prove potentially problematic. While this seem like a small change, it is born from the anti-inflammatory roots of this diet, and thus can have a real impact on your overall health.

How is the Zone Different?

Further separating the Zone Diet from the morass of fad diets is the fact that it’s had enough staying power to last for the past few decades, having been developed by Dr. Barry Sears 30 years ago. What’s more, additional anti-inflammatory treatments can potentially help with the beneficial, anti-inflammation elements of the Zone Diet. As always, check with your doctor before beginning any long-term diet or taking any pills or medicines which might affect your health. Omega 3 supplements are particularly potent and popular in this regard, with some of the best options for this diet being OmegaRx® and MaquiRx®, which contains maqui.

Is the Zone the Onle Way to Eat Healthy?

Healthy eating and dieting is as much dependent upon your state of mind as the status of your diet program. Whether you choose to stay in balance, “go Green,” “get in the Zone” or embrace any other kind of dieting philosophy, your outlook and attitude can have a profound impact not just on the results, but your overall experience. Remember, dieting done right should leave you feeling refreshed and reinvigorated, and always leave you in a better place than where you were before.

As such, “getting in the Zone” with the Zone Diet means a year-round promise to yourself to grow healthier mentally and physically by the day, an ongoing catharsis that has a true and profound impact on your overall well-being.