(A muscle up is basically a pull-up on some rings which then turns into a dip on the rings, ideally in a single smooth movement)

I’ve just gotten to the point that I can do one if I jump from the ground to get started.

Another guy there saw me do it and thinking that it looked fun decided to try. After a few shaky tries I was astonished to see him do one almost effortlessly! After doing a few more he smiled and went home for the day.

My trainer seeing my shocked and dismayed look tried to comfort me “It’s ok he’s a police officer and does judo too.”

All I could do is shake my head and say “I hate working out with cops.”

The boys (and girl) in blue

Easily half the people at my gym are either a police officer or sheriff’s deputy. All of them are great to work out with. They are a fun group, supportive, easy going, and are in great shape.

Let me emphasize their great shape.

Forget the stereotypical donut munching overweight cop, even the one female officer who is about to have her first grand kid can kick my but in nearly every workout we do! Half of them have a serious beer gut going on, but they still manage to squat more and turn in faster mile times!

Why do I suck?

CrossFit has a competitive streak a mile wide, it’s one of the reasons I like it. Even if you can’t compete with those around you, CrossFit is styled so you can compete with yourself. In the few months I’ve been there, I’ve seen some large gains in strength, and I’m happy for it.

But is it so wrong to want to beat a few of my fellow gym members once in a while?

Without a doubt there will always be someone better than you at something. In fact, having someone better than you nearby can help you push yourself in an attempt to catch up to them. But what do you do when you’re dead last?

Of course quitting isn’t the answer, my only real option is to press on. But I need to get in a more constructive state of mind. Let’s share ideas on keeping a positive mental attitude when your at the back of the pack. Comment below and let’s discuss.

I dare you to come up with a caption!

Here’s the question of the day: What the crap kind of face am I making? I mean seriously, I have this caveman “I’m going to murder you” sort of distant stare going on! Drop a line in the comment section with your idea on what kind of face this is, or if you have a good caption for this picture.

Check out CrossFit Ogden to learn about Crossfit or see more pictures of me looking dumb at: CrossFit Ogden

I love Fran.

Now before anyone goes running to tell my wife, Fran, is a CrossFit workout. As I mentioned in my last article about CrossFit, many workouts are done for time in order to foster competition. The most popular (or most evil) are given names, either for fallen soldiers or after women.

Let’s go over exactly what “Fran” is, before I tell you all how much I sucked.

Fran consists of only 2 exercises: Squat thrusts, and pull-ups. For those not familiar with squat thrusts, imagine doing a deep front squat and using you upward momentum to help press the bar over your head in one motion. These exercises are done back to back in sets of 21, 15, and 9.

In other words Fran looks like:

• 21 Squat thrusts
• 21 Pull-ups
• 15 Squat thrusts
• 15 Pull-ups
• 9 Squat thrusts
• 9 Pull-ups

Oh you noticed I didn’t include the rests? I didn’t forget, Fran, is for time. You only stop when you need to, otherwise its full throttle through the whole workout!

Despite its simple appearance, Fran is an excellent workout. The deep squats engage nearly your entire lower body, and the press at the end works the core, chest, shoulders and arms. Couple this exercise with pull-ups which are (in my opinion) the best way to work your arms and back and core, and you have one fast, brutal total body workout.

Based on my verbiage, I’m pretty sure you can figure my “Fran time” was less than stellar.

3 of us are standing over our barbells, poised to tear into our workouts, Nik, armed with a top watch shouts “GO!” and the rest turns into a blur. Here are the highlights:

9 reps in and I am already winded and end up swapping weights for something lighter.

Finishing the squat thrusts I approach the pull-up bar, I can barely bring my arms up high enough to grip the bar. I want to cry.

What started as good deep squats are replaced in my second by something awful looking, I don’t know what it was, but it wasn’t squatting.

At the final set I’m not even in control of my body anymore. It’s moving on its own with me along for the ride. Everything is on fire and even if I had the breath, I’m not sure I could utter a complete sentence I’m so out of it.

The final few pull-ups take everything I have an I fall away from the bar as I croak “Time” signaling I’m finished.

Competitive people consider a 4min+ time to be excellent. The rest of us mortals are typically happy with a 10min+ time.

Mine?

Over 12:30. I would hang my head in shame as Nik writes my time on the board, but I’m already lying on the floor so I figure it’s a futile gesture.

As I mentioned before Fran engages the entire body and I can tell you for a fact it does indeed work. Even now, almost 5 days later I can Fran in my legs and my shoulders, the signs of a good workout.

Perhaps it’s slightly sadistic of me, but the soreness is welcome. It’s telling me that in spite of a lousy time, I did in fact push myself.

With total body engagement and a poor first performance, I have a lot to look forward to next time Fran and I meet.

Anyone else have a Fran time out there that wouldn’t mind sharing, even if your embarrassed of your time, please share your experiences with our good friend (*sarcasm*) Fran.

“Come on! This is your last one!”

I look up and see Nik, 50 yards ahead of me standing on a small grass hill. He’s waving to me, encouraging me to run those last 50 yards instead of my current slow trudge.

He’s right of course, this is my last bit of running for the day, so despite wobbly legs, 100+ degree heat, and burning lungs, I dig deep and jog the last few yards back into the gym to finish the last circuit of the workout of the day.

Some people call Utah “God’s country”, but I think you could call it “Gold’s country” and be just as accurate. Gold’s Gym is the 1000 lb gorilla here, leaving little room for competing gyms to try and find a niche. And yet, tucked away in strip malls or in a few renovated warehouses those niche gyms are hanging in there. Not too long ago I found one of these gyms, it’s CrossFit Ogden, and at the moment its kicking my butt.

Do a quick Google search for “CrossFit” and you’ll find a whole community of people who, online at least, are confident, cocky ,and revel in their “we’re not Gold’s” counter culture. The reason for such a strong online presence is that’s where CrossFit was born. People from around the country would post exercise routines online and the time it took them to complete them. People would compete for the best times, posting scores and issuing challenges of their own. As this practice evolved into CrossFit, the idea of competiveness as a motivator has remained central.

So what is CrossFit? Most programs out there have a person exercise to increase their capacity to do that exercise, like lifting weights in order to lifting even heavier weights, or running in order to be able to run faster. CrossFit however, is about exercising to increase a person’s athletic ability. This means adopting a broad mix of Olympic style weight lifting (think: squats, dead lifts, etc), Gymnastics (pull-ups, parallel bars, rings, etc) and a mix of good old fashion push-ups with odd exercises like throwing weighted balls against a wall or throwing giant tires around.

Take today’s workout of the day (WOD): It’s a 400 yard run, 10 dead lifts, and 10 throws of a 20lb ball against a target posted 10 ft above the ground… 4 times in a row. There’s 5 times written on a giant white board, 1 is Nik’s, the owner/personal trainer, 2 others belong to regular members, and the last 2 are a pair of army recruiters, new to the program.

“These guys did it in about 29 minutes” Nik gestures to the 2 army recruiters’ times. “I want you to try and beat that”

“Ok.” I give him a half cocked smile. It’s all bravado. It’s been nearly 7 months since I’ve seen the inside of a gym, but I know this workout isn’t a cakewalk, and Nik isn’t granting me any special favors since it’s my first day either.

1^st circuit: Time – 3:30 minutes, it’s a good time, but I’m already feeling weak

2^nd circuit: The heat outside is really sapping my strength, I don’t want to know my time

3^rd circuit: I confess: I walk half of the 400 yards, screw the time, I’m not sure I can finish

4^th circuit: Nik is working overtime trying to keep me motivated to finish…

Rounding the corner of the building I jog/shuffle back into the gym to finish out the circuit. One’s first look at the place will leave you under-whelmed. The only machines are a pair of rowers. A few odd pieces of equip liter the ground, mostly weighted balls, some bars for dead lifts, and an odd dumbbell. Jump ropes hang from a pull up bar, and there’s some tractor tires stacked up in the back.

The gym is literally empty, except for Nik and I, credit that to a Friday afternoon. Personal training and motivation are the touchstones of CrossFit, so even on a busy day I’m told to expect this sort of attention. I’m grateful for it. While I understand the how to do the exercises, I’m completely wiped out. The only thing keeping me moving at this point is the barrage of “keep going!”, “come on you can do it!”, and the Metallica blaring (music I got to chose).

A lot of people, especially beginners, could be thrown off by the intensity and in-your-face attitude of CrossFit. It’s true, the WODs are challenging but they’re effective. Most major police departments and the military branches endorse CrossFit to their people because it simply works. A few weeks doing CrossFit and you will find that you will be able to do not only the WODs better, but any other program or sport better too.

The openness about times can leave those out of shape feeling sheepish at first, but it builds community. Everyone see’s your name, they know when you come, when you don’t, they know when you do well, and when you struggle. It’s like having a dozen workout partners plus a personal trainer cheering you on all at the same time.

In the face of all the Gold’s with their hundreds, if not thousands of members per gym, it’s nice to find a place that fosters sense of community, even if that community is in your face and pushes you to excel.

Yeah I got my butt kicked, and yeah, I’m coming back.

Casey – 23:00

To go to the Ogden Branch of CrossFit click [Here]