Stepping into a CrossFit gym for the first time can be a bit intimidating and overwhelming.
You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups? What’s with all the Chuck Taylors? Do they get a group rate? What’s with the guy in the corner wearing only sweatpants, shirt off, all tatted up and muttering to himself? Is he on a work-release program?” Fear not newbie; these people won’t bite. They’re actually pretty darn friendly and overly supportive once you get to know them. It can be a lot to take in at first glance, especially if you’ve had limited exposure to Crossfit prior to stepping into a box. But don’t worry; we’ve got your back. The following are 10 things to keep in mind as you begin your CrossFit journey.”—Larry Palazollo, CrossFit Delaware Valley

TOP 10 THINGS I WISH I KNEW BEFORE I STARTED CROSSFIT by Erika of Patriot CrossFit               Words of wisdom!





Save the date.  Mark your calender.  Arrange for baby-sitting.  If you absolutely have to socialize with other human beings this will be the event to attend!  Don’t be the person who has to hear about how great it was when it’s over.  Make history!!

Date is subject to change if enough cool people have prior plans or commitments…or we might just say that we don’t care.  Be prepared!



If we do manage to have sessions here’s what we’ll be doing:

Workout of the Day
15 mins to establish a 2RM Hi-hang Snatch
4 Rounds
10 Box Jump – 24/20?
10 T2B

Rest 3min, then:

3 Rounds
10 Barbell Kneeling Rollout
5 Hang Power Snatch – 95/65lbs

Post your scores to the Whiteboard.

18 Responses

  1. Barbara

    I am hoping the roads clear up!! I am not sure if I will need another WOD or two after the shoveling WOD I am going to be starting soon lol. But I am up for the challenge!!!!! Be safe everyone

    1. Kelly R

      Barbara- I hope it all clears up too! I want to get there 🙂 thank you for your extra push last night, I aware you yelling at me makes me move faster & want to keep going xo! And thanks for that magic bar- how do I get that bar for next time? Haha

  2. Beth

    I want to know what the barbell kneeling rollout is? hold on to the barbell and just roll forward? I know it seems obvious but you never know. I just did my first shoveling WOD to get my kid to work.

    1. Barbara

      Where were you a little earlier? Lol I made a “prowler” putting my 2 shovels together and made tone of trips pushing tons of snow to the other side of the street!

  3. Kelly R

    George- I love these articles!
    Being a crossfit newbie I can relate. You should ask people to share their experiences on the blog about when they started. I remember the 1st day I walked in! It was a Sunday and Lauren was there- music blasting and I remember Jen swinging on the bar doing pull ups. I was scared and I looked scared.
    My 1st WOD You teamed me up w Greg. It was a double WOD- 5 rounds wall balls/push ups/ 200m run THEN 2nd WOD was push ups-power cleans & burpees. I couldn’t even do burpees! Greg taught me modified burpees. Biggest impression though doing the WOD was running the 200 and everyone that passed me said ” good job ” or ” you can do it ” Are these people talking to me?
    After the WOD, Greg talked to me about scaling-showed me how to set up bars-doing the wods correctly- not worrying about anyone else or when I finish. This is all stuck bc here I am 134 WODS later ( & I can do burpees now) Lmao! I am also 99% of the time finishing last in doing WODS ( you guys are fast ) but I work hard for last place. Best advice for a newbie is track your wods! Track what you lift, your time, & how you feel! It’s awesome to look back & see how far you’ve come because you may not be faster then the guy or gal next to you but you know your faster then yourself the week before!

  4. patrick

    Come on its a little snow I was inspired today I wanted to get a tiny taste of what seals go through so I shoveled in a tank top n shorts lol double thumbs up on the tough meter for the seals

  5. George Demetriou

    Thanks for sharing your story Kelly!

    Good suggestion too…having others share their “Beginnings”!

    How about it people????

  6. Beth

    I first walked in to take advantage of my groupon – I had a little bit of an idea of what to expect and I was scared to death. I couldn’t figure out how everyone does the WOD. I couldn’t do a single squat and I could hardly lift the PVC pipe over my head. Every workout scared the crap out of me more than the last one. Fear was a huge factor. In the beginning my intention was to go three times a week, but my daughter made a comment about how she would come every day and she was right so I started five days a week. I really didn’t think I would last, it was so hard for someone who ever ever did anything like what I do now. However, I had three choices, be a flabby load, have surgery to get rid of the excess skin I had from losing weight or work out. The first two were not options so here I am. It’s been the best experience of my life. Last February I would never have thought I could lift the amount of weight that I do (and let’s be honest it’s not much compared to some, but way more than I ever thought I would do). I never thought I could jump on a box more than 12 inches tall, or do any form of a pullup with a rubber band or not or anything else we do there. I’m lucky, I have two kids that have shown me quitting is not an option. Both have been through their own medical issues and recently, my youngest daughter went through was at one point was life threatening. She never quit. Three and a half months after her fourth surgery of the summer, she ran a half marathon. Who am I to say no I can’t do anything? Besides my kids I have all of you to thank. George and Lisa who make sure I keep going; all of you who say good job even when I’m the caboose at the end of a workout. No matter what there is always encouragement no matter how long a workout takes. All of you and the hard work I have put in for the past 10 months has given me the confidence to appear on national television in my underwear!! I know I don’t have the best body but damn I am really proud of having muscles!! Thank you all so much, for showing us newbies the right way to do things, to taking the time to encourage us and not be snotty, to show we fit in even if we are not lifting 300 pounds. Okay George was that good? lol

  7. Kelly R

    Beth- that was great! You were one of the 1st people to talk to me when I started 🙂 I remember us running and doing push ups! & your who encouraged me to register with you guys for the spartan. Your an awesome lady and an awesome crossfitter!
    I love how you said we all fit in- it’s so true! That’s one thing I love about this place, I too am always last but everyone is so encouraging and makes you feel like you belong.
    And PS- you better keep us posted when the show airs- I can’t wait to see you in your underwear! :))))

  8. Beth

    Thanks Kelly – honestly I feel like as someone who has been that newbie that it’s up to all of us to make new people feel okay. I still remember what it felt like to watch how much better everyone was and wonder will I ever be able to do any of that. I will let everyone know when the show airs – maybe they will give me a tape of it – we can view it on a big screen…NOT.

  9. George Demetriou

    Kelly R. and Beth–The two of you make having this comment function worth having! Thank you both for sharing your stories, they were both a great read!

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