John: Crossfit is a Strength and Conditioning Program which offers a mixture of the following disciplines: Olympic Lifting, track and field, and gymnastics. It is a HIGH INTENSITY program and is totally Kick Butt
I doubt it is what you saw some time ago because all the exercises you can find FREE OF CHARGE off the main website: www.crossfit.com. It is a lot of information to go through, so let me just give you a quick rundown of what to do to start working out.
Go to http://www.crossfitbrandx.com/index.php/forums
and register yourself. Read the activation email (or else one of the moderators will have a fit
) Introduce yourself. Go to the CrossFit WOD Forum inside the aforementioned link. Here you will find the WOD= Workout of the Day. At BrandX they scale it down to different levels of fitness. I do the WOD one day behind the official WOD so I can lookup any exercises I don't know how to do or scale it even further if it comprises exercises I'm good or bad at. Don't be afraid to ask questions (in the appropriate Forum). People here are very helpful and offer sound advice. Start Working out and boggle at what it does to your body! I took a few days to wade through the information, not knowing where to start, what to do, etc. so just do the WOD, a day or two behind, and you'll learn all you have to just by checking out the exercises you need to do for that day. Today's WOD, for example, is run 5Kms. Yesterday's was do as many rounds as possible in 20 minutes of: Row 250Ms, 21 reps of Sumo Deadlift High Pull and 15 Pull ups. This is all at sprinting pace and NO REST!!!! Some days there will be high intensity exercises like these and others you will just have to do heavy lifts. There are also skill exercises before and after the WOD which you can include to learn certain skills (power cleans, cleans, deadlifts, snatch, etc.) or to work on your weak points, like push ups, pull ups, dips, handstand push ups, etc. These are called Buy-ins and Cash-outs. And they are NOT a warm-up...
Soon you will understand why CrossFitters like to wear T-Shirts that say: My Warm-up is your Work-out
If there's anything else I can help you with just give me a holler!!!