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CrossFit Makes Your Clothes Fall Off: Workout and Training Tips for Everyone

My 1st WOD: Get the Workout, the Inside Scoop & Training Tips!

Since so many facebook and twitter followers were noticing the topless boys in the pictures we posted from our workout at Reebok CrossFit One, I had to tease about it – and tell you more about this juicy workout. Truth is, I would have gotten naked too if I was going as fast and strong as these athletes were! They were totally incredible athletes that made me feel like an out-of-shape couch potato in comparison.

Fear Factor

Many fitness professionals may pretend they aren’t intimidated in new fitness environments – but I’m not one of those people. I won’t lie. It wouldn’t have hurt my feelings if our CrossFit workout got canceled. The unknown is always scary to me, and I’m not much of a group exerciser. I prefer working out solo or in a more private setting. So, I listened carefully to instructions (pictured left) to make sure I didn’t make a fool of myself. ha!

A new workout is like riding a new roller coaster. Once you ride it, you know what to expect and most of the fear is behind you. Although the moves were familiar, I still didn’t know exactly what to expect, and had my reservations admittedly.

I’m not much of a thrill seeker. I’m a middle of the road girl – “steady strong” is my motto. Not really, but that’s kinda how I go about life. It’s kind of like the StairClimb Steve and I did. He bolted up the first 15 flights of stairs like a bat out of hell and I just pushed steady strong the whole time and beat him. ha! Maybe it’s because I can’t stand the feeling of my lungs about to explode, and he loves that extreme feeling of almost dying, but either way – whether I liked it or not, I knew I was in for a thrill ride – and cameras were rolling to catch it all on tape!

Training With Top (Topless) Athletes

We had the honor of working with some of the most elite athletes in the country. Here’s a pic of the entire gang of FitFluential Ambassadors, including Steve and myself, as well as the trainers and staff of @reebokcrossfit1 at @Reebok headquarters in Boston after our workout. #GETAFTERIT Hoorah!

CrossFit Games Athletes

I am going to try my best to give you the scoop on the athletes we were with. Athletes, please forgive me if I get your name or titles wrong. If I do, I’m blaming Google. ha!

Among some of our trainers for the day were:
Austin Malleolo, 2010 CrossFit Games: 6th (center, and shirtless)
Julie Foucher, 2011 CrossFit Games, 5th (to our right of Austin with grey tights)
Spencer Hendel, Reebok CrossFit Games 2011: 9th  (the shirtless guy next to julie with a beanie on)
Joe Masley, 2012 CrossFit Games Northeast Regional Affiliate Division – 2nd Place (and yet another shirtless guy next to Spencer)
James Hobart, 2011 Affiliate Cup Championship team CrossFit New England
Jared Davis (JD), 2010 Southeast Regional, 1st (last guy with his shirt off on the left)
Christy Phillips, 2012 Reebok CrossFit Game, 11th (in turquoise blue)

(Here I am with Spencer Hendel, who was the trainer for Steve’s group)

The Workout of the Day (AKA: WOD)

Yes, this is me doing box jumps with FitFluential “Manbassador” Jeremy Scott, doing the following workout.

200 meter run (sprint) relay 

150 Dumbbell Thrusters
100 Pull Ups (or Ring Rows)
50 Box Jumps

200 meter run (sprint harder or be shamed) final relay for total time

Instructions: During the 200 meter sandwich (the workout between the two 200 meter runs), you rotate stations. We had 3 people on our team. One person held a 115lb bar in a static hold (guys held overhead) while another person did the work (thrusters, pull ups or box jumps) and another rested. Each person rotated out until all the reps were complete. We changed stations as soon as the guy doing the active work (thrusters, pull ups, box jumps) wore out. Great workout!

This was us smack in the middle of our workout. I figured I could try to snap a pic while I was (quote/unquote) “RESTING” (more like dry heaving). haha

The Take Home

I took home more than a workout, I took home some DOMS (Delayed Onset Muscle Soreness) too! I’m feeling great, just don’t ask me to make any sudden moves. My quads are SO sore! I think I love the result more than the workout, but no pain no gain right? ha!

Sure, CrossFit isn’t for everyone. Although it is scaleable for everyone (74 year old Reebok employee, AnnMarie, proved that), the training atmosphere fits a certain personality. People who are competitive love the accountability of timed workouts, posting times, and having a “winner”.  That’s why athletes love these workouts, they are competitive. So what about the other 99% of the population? You can still apply some of the effective training principles in your own ideal fitness setting.

Here are 5 Training Tips Anyone Can Use

1. Partner Accountability: What will keep you going faster and stronger during a workout? Knowing your friend is not-so-patiently waiting holding 115lbs overhead drying for you to finish up and swap stations. Here I am, at my resting station (catching my breath), while James Hobart is doing a static hold, waiting for Jeremy Scott to tire out from thrusters and switch stations.

2. Timed Workouts: Anytime you add time into a fitness equation you beef up intensity. You don’t have to be competing against other teams to have the fastest times to get the most out of this. Just time yourself and try to beat your own time next workout.

3. Functional Training: As a gym owner, I admit there is a need for machines, BUT it is extremely important to implement funcional training in your workout routine too. Functional training improves your overall quality of life, moving like we do during normal daily activities. I mean, we don’t have back support, like we do on a leg press machine, when squatting down to pick up a heavy object. Hands down, functional training is an absolute a must in training – CrossFit or not.

4. Camaraderie: There is nothing like a pat on the back or a group yelling for you. Our boot campers experience this, and it’s thrilling – and gives even the toughest, most painful workout a more positive feeling when it’s over. I know the trainer of our group, James, was just being nice when he said “good job”, but it still felt good anyway. 🙂

5. Improved Form and Range of Motion: CrossFit is big on form, and rightfully so. They push a lot of weight, and can’t afford to hurt themselves, but attention to form and range of motion should be on everyone’s list of essentials. First, as you improve form in the gym, you will improve form and posture outside of the gym. Focusing on posture and form also improves core strength. Second, most people slack on range of motion. Squats are often shallow and movements limited. The problem with shallow training is we aren’t exercising the muscles we use in real life. If you get up off the ground, you are in a deep squat. You don’t start with your thighs parallel to the ground. If your knees can take it, you should be moving in a bigger, longer range of motion to get the most goody out of the exercise. The problem is, this means you will likely have to go down in weight – something most body builders don’t want to do. Well, suck it up and put your pride aside. The results will be worth it and no one really cares how much weight you lift anyway!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Reebok Reeborn? Sneak Peek of Sneaker Town 2013

Whatever you thought Reebok was, I guarantee you you’re wrong – I know I was. Here’s my behind the scenes report from my visit to Reebok headquarters, after I personally got an inside look in the company, and previewed the technology and trends coming out in 2013 – and coming into your homes! 

As I sit, 34,000 feet in the air, on my flight home from Reebok headquarters in Boston I don’t even know how to begin explaining what I just experienced – and what you, the customer will start experiencing now and in the coming months. One thing I can say is, you need to start saving money now – because no matter what your fitness routine is, you WILL want (NEED!) Reebok in your closet – and I’ll tell you why.

The Resurrection 

First, I need to confess this: I’ve never been a Reebok fan. Just a few months ago, my first thought of Reebok tennis shoes would cause Jazzercise flashbacks of white leather tennies, thick scrunchy socks and rolled up jeans. Even though that is a thing of the past, their middle of the road boring clothes and bulky blah shoes never captured my attention over the last few years. Although they maintained quality products, they always seems a little out of date and missing the competitive edge needed to grab my attention – and my credit card.

I’m warning you now, THAT old Reebok is dead and gone, so guard your credit card, because you will want to max it out when you start exploring what is going on at Reebok headquarters, and across the globe, one lucky hand-picked store at a time. A new Reebok has risen, and as you can imagine by looking at some of my own kicks (pictured left), you need to hold on to your panties because the new Reebok walks through walls and has miraculous super powers that will attract followers by the droves and change lives – and that’s what fitness is all about. It’s all about changing lives.

Love at First Sweat 

Personally, I prefer brands who practice what they preach. One, because the product and service is always better when a company actually uses their brand regularly, and two, because I have a thing for supporting good people. What can I say? I’m a sucker for wanting the good guys to win – and Reebok is the ultimate good guy company.

From the way they treated us the second we touched down, to the way they treated each other within the company, it is obvious this company values people. Each member of the team proudly introduced their coworkers with such pride and respect for one another. No pride, no egos, no corporate snobs – just a bunch of people working together for a common goal – and that goal is developing footwear and apparel that will help people get fit, and make sure they have fun doing it.

The Reebok MOVEment

How do you get a brand to impact customers and help them get fit? You start with the employees, like 74yr old AnnMarie here flexing it up with me after working out along side my hubby, Steve, at Reebok CrossFit One.

Honestly, it’s one thing for an engineer or designer to develop a great kick-butt shoe and a ridiculously cool looking shirt that won’t sour in your gym bag after getting soaked from a sweaty workout. It’s totally another thing to have an engineer or designer who not only develops that shoe, or piece of clothing, but they wear it, test it, train in it, and live in it day after to day. They literally take their work home with them. THAT’s what’s happening at Reebok – and, ultimately, we the consumer benefit.

Test Track

In addition to the staff living fitness out and testing out their own product, they wanted to hear what we the consumer wanted, as we put their products to the test in the real world on a daily basis.

We got to run in their shoes (pictured right, with their running coach in red) and workout in their apparel, and truly put them to the test. As a part of a focus group, they not only asked for our ideas and input, but they encouraged complaints. Honestly? Who does that anymore?

Of course, it will only make them better, but most companies filled with experienced experts in their field typically don’t want to hear what a bunch of gym rats think. Reebok not only wanted to know what we thought, they wanted to hear it all – the good, bad and ugly. They eagerly listened and respected our opinion, taking notes and truly listening to every word. Although I can’t share with you what was discussed, believe me, we will see the input implemented, and I will remember the day we had the discussion that impacted your buying experience. A truly amazing experience and an honor.

Briefcases and Gym Bag

Reebok headquarters wasn’t just a huge office complex filled with men in suits. It was a fitness complex, complete with a state of the art gym, outdoor track, and a CrossFit gym (called Reebok CrossFit One) led by some of the most elite trainers and athletes in the country – and the world.

Because of the company’s dedication to fitness, Reebok employees are fit and active. Out of 1,000 employees, over 600 employees are members of there CrossFit gym and do intense training on a regular basis. Although I imagine there must be employees that haven’t arrived at their fitness goals yet, I didn’t see one overweight or out of shape employee the entire visit. Unlike many companies in the fitness business who have employees who are clueless about fitness, and are just all about business, Reebok is jam-packed with employees who appear to be just as passionate about fitness as they are their paycheck. Watching employees hit the locker room for a quick workout on their lunch break was totally refreshing. Totally inspiring.

Although I’m sure it will take time for the new Reebok to truly impact the world like they plan, it is a brand you need to keep your eye on if you want to get, or stay, Fit.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.


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