So I visited a nearby CrossFit affiliate today; the owner (let's call him "Coach T") led me through a one-hour introduction to the CrossFit philosophy and his training approach, and then put me through the paces with a bunch of kettlebell swings and then a quick -- but intense -- workout consisting of:
A 200-meter dash
15 reps: Air Squats
15 reps: Push-Ups
15 reps: Inverted Ring Rows
12 reps: Air Squats
12 reps: Push-Ups
12 reps: Inverted Ring Rows
9 reps: Air Squats
9 reps: Push-Ups
9 reps: Inverted Ring Rows
Another 200-meter dash
No breaks -- the workout was timed, so I hustled. I did it in 4:43, which I guess isn't terrible for a CrossFit rookie. Coach T was impressed that I finished in less than 5 minutes (or at least graciously pretended to be), and told me that some beginners aren't able to finish at all. But that comparison isn't fair: While I'm new to CrossFit, I'm used to regular workout beat-downs, thanks to P90X, Insanity, Turbulence Training, kettlebell practice, running, etc.
Plus, I have a natural advantage when it comes to doing squats: I'm Asian.
