In Athletes, CrossFit, HD Videos

July 09, 2013

Video Article

The workout was simple: three rounds for time of a 400-meter run, 21 kettlebell swings at 1.5 pood and 12 pull-ups. In other words, Helen.

“Thought I’d be pretty good at it,” Karl Steadman of CrossFit 3D says when describing his first CrossFit workout.

But after the initial round, he was “in a world of hurt.”

“If I look back on it, I cringe now,” Steadman adds.

Meanwhile, Jami Tikkanen of CrossFit Thames in England tested out CrossFit with a workout calling for four rounds for time of a 400-meter run and 50 squats. He was doing martial arts at the time, training 10 hours a week and doing 100 squats as part of his warm-up. When he saw the workout, he remembers thinking, “This is going to be a good day.”

But after the second round, Tikkanen started to slow down and take breaks.

“Turns out that that fitness (I had been doing) did not translate to real life,” he explains.

Still, despite years of CrossFit, Steadman says workouts remain grueling.

“It never gets easy,” he says. “You just get faster.”

Post your first CrossFit workout and its effects to comments.

Video by Ross Coughlan.

7min 50sec

HD file size: 212 MB
SD wmv file size: 94 MB
SD mov file size: 112 MB

Please note: For smoother viewing of HD videos, please download the entire file to your hard drive before watching it (right-click and choose Save Link As...).

Additional reading: CrossFit: A Sisyphean Endeavor? by Dr. Jane Drexler, published March 4, 2013.

Free Download


17 Comments on “First CrossFit Workout?”


wrote …

My first WOD:

For time:
400m Row
40x Squats
30x Sit-ups
20x Push-ups
10x Pull-ups

It took me 13:27

And I needed help doing the pull-ups (even with the resistance bands)
After 7 months of Crossfit I decided to retry it on one of my gym's open gym days...5:17, needless to say I think I have improved abit.


wrote …

First official WOD 1/1 06 "Angie"


It then took me 45:00 to get to the locker room to shower.
Way more than I signed up for.

Now in year 8.

Deep, heartfelt thanks to Coach for this program and his friendship.
Ditto to Jeff and Mikki Martin.
"Angie" eventually brought me Dale, Apolloswabbie, the many more.

I've even met Karl!



Kevin Wood wrote …

Filthy 50's on Dec.4/06

Made it half way around 55 minutes. Stopped there. Couldn't walk for days. Instantly hooked.

Now, finished in under 19 minutes. Needless to say, I've been pleased with the progress.


wrote …

I think I made some stuff up at first back in 2010. I would do 4 rounds of 500m (or 800m) row, walking lunges with either a 35# or 45# plate for roughly 90ft, 30 sit-ups and 20 push-ups for time. Then about a minute or two of rest for 4 rounds.

The first main site WOD I remember doing was
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

I scaled the dumbbell weight down to 30#. My left shoulder is not very stable and a weight tends to wander. Doing it at 24-hour Fitness made it longer because I had to go from the squat rack to the aerobic room to the lunge/burpee portion. Still, I could only manage 4 rounds.

Cool video. The music works.


wrote …

First workout on Sep. 11 2010:

Partner Murph
1 mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile run

Everything was split, I came into CrossFit after doing "Insanity" twice all the way through thinking I was decently getting into shape from not having been at all all my life.

I did jumping pull-ups, knee push-ups, and air squats to a box. The only time I've ever thrown up was water midway through a final 400m run. The week after that was FGB when it was a sportsgrants thing so I had a nice rough intro to CrossFit---the best way in my opinion. We've always had great trainers from the military coming through for their own training at Maxwell as well as the owners are great friends.

Now I have a 4:52 Fran, and a 3:40 Grace, 8:12 Annie, 10:33 Helen with a 435 DL/315 BS/150 and 225 clean. 3 times in the past week people have asked me about my workouts or called me muscle man, so the programming at our box CrossFit Montgomery must be doing something right or my nutrition changes have improved. Thank you CrossFit!

Not to be picky or anything but its almost to the point of not having the need to pay for a CFJ subscription though--everything new is free.


wrote …

Favorite line: "CrossFit never gets easier... you just get faster."


Anthony Shefferly wrote …

nice path down memory lane. I put my response in my blog post for today.


wrote …

My first WOD:



That was pretty intense for my first time. During the weekend I couldn't bent my arms :)


wrote …

After discovering CrossFit on Youtube I came across a video of Jason Khalipa doing 100 hang squat clean thrusters with 35# dumbbells, with 5 burpees on every minute. I couldn't wait to try it. I may have even thought "How hard could it be?" Very, as it turns out. I completed it with 22# dumbbells and squat thrust style burpees in around 16 minutes. A true 'mess you up' moment and I haven't looked back since!


wrote …

Fran (Oct 2011)19:46- I started with green band then had to move to ring rows after first round. I remember my coach pushing me to break 20 mins. I felt good about that until I went home and looked up legit Fran times.

Most Recent Fran (Oct 2012) 4:50Rx


wrote …

My first attempt at Crossfit was at Crossfit Enhance, January 4, 2010. It was tabata push ups, sit ups & squats. The only one I thought would give me trouble was sit ups-( seeing how I never did them and I was at least 40 pounds over weight.) I "always had strong legs" and I did 25 push ups every day.

Around round 5 or 6 of push ups, I had to go to my knees and by round 8 I could not do ANY form of a push up! So a zero on push ups, a zero on sit ups and an 8 on squats. HUMBLING but I loved it and keep coming back for more!


wrote …

Fight Gone Bad at an affiliate. I was in the military at the time and thought I was in fairly good shape because I could pass all of the fitness standards with flying colors. Turns out I was way wrong. I scaled and it was like 4 years ago so I don't remember my score, but I know I was hooked from day 1.


wrote …

Fight Gone Bad.

I couldn't walk normally for two days after it.

Then we had Fight Gone Bad a second time two weeks later..

Painful! :)


wrote …

3 rds of 500m row, 5 squats, 10 push ups and 15 sit ups
Like most people, I thought I was in reasonable shape (round is a shape, right?)

Yeah! Finished the workout, then proceeded to the bathroom to empty my stomach.

The coach asked 'throw up?'
'Want to try elements?'


Pierre Litobox wrote …

My first WOD was Angie.

I was the last person finishing in 37 minutes, but I was feeling like I was the first because because all the other cheering me up and motivate me like I was a hero :). I finished exhausted with bloodied hands :p. With that kind of spirit, I've always practice CrossFit on my own because there is no box in my town (Nice, France); but it'll change in few days : the first official CrossFit box will open soon ...

I've written more about my experience here (in french) :

Can't wait to test me again after few month on Angie, to see my progress.

Cheers !


wrote …

Hey HQ!

Can I PLEASE, for the love of Christ, get videos that I can, with good continence, have my 7 and 11 year old boys watch?

How about some "bleeps" at the least, if we can't get some restraint from our athletes?



wrote …

13 rounds
completely exausted and vomiting a lot after it

Leave a comment

Comments (You may use HTML tags for style)