Let’s start this topic about CrossFit. What is it? Whose is it for? CrossFit prepares you for every unknown and unknowable physical challenges in your life. Why?

CrossFit is a core strength and conditioning program designed to elicit as broad an adaptational response as possible. It is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of the following recognized fitness domains: Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CF Program was developed to enhance an individual’s competency at all physical tasks. So, CrossFit is or better to say the CF prescription is “constantly varied, high-intensity, functional movement”. Constantly varied because there is no routine. Keep in mind that routine is the enemy. High intensity is defined as a lot of work done over a little bit of time. Functional movements are multi-joint movements e.g squat, snatch.


Whose is it for?

For everybody from children to grandpas because there is the CF Kids for the youngest. Even grandpa can scale a CF workout down to his own level of fitness. To scale the workouts simply decrease the weight, intensity, repetitions or sets.

You do not have to compete in CF. You can simply go to a CF box and join the community, enjoy the WODs, suffer together and support each other.

The workout

Today I am going to give you 3 CF cardio workout or we can call them WODs (Workout Of the Day) that anyone can do. These crossfit cardio workouts can be a mixture of random exercises or the GIRLs and HEROes benchmark WODs.

“Many have asked, “Why are the workouts named after Girls?”  Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.”  (www.crossfitiota.com)

The CrossFit Hero WODs  are some of the most intense workout experiences that you could experience in honour of the United States’ fallen Heroes (e.g. police, fire-fighter, soldier).



-AMRAP – as many rounds as possible in 15 minutes, of:

-V-sit ups – 10 reps

-Squats – 20 reps

-Pull-ups – 25 reps

-Jumprope – 85 reps

WOD 2 (Girl)

-“Cindy” – As many rounds as possible in 20 mins

-5 Pull-ups
-10 Push-ups
-15 Squats

3 crossfit workouts2

WOD 3 (Hero)

-“Michael” – 3 rounds for time
-Run 800 meters
-50 Back Extensions
-50 Sit-ups

I recommend to do the one/all of the WODs with your friend(s), wife, husband, etc. to support each other and go through them together. I hope you will enjoy the workouts and have fun. CrossFit or Not Fit!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
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