Get to know Suzanne, a graphic artist who worked out only once before involving herself with CrossFit. Encouraged by her peers, Suzanne signed up for CrossFit in a snap of a finger. But there’s more – she was diagnosed with an illness which motivated her to do more physical activities. Learn more about her inspiring journey and how joining CrossFit – one of the best decisions she’ve made!

Name: Suzanne Carlino
Affiliate Box: Crossfit Viera

Tell us a little bit about yourself (family, job, hobbies, interests, etc.).

For 20 years, I have worked as a graphic designer. I am also an artist who recently got into fluid art and have been lucky enough to sell some pieces. In my free time, I love building/refinishing furniture and spending time with my fur baby who is a sassy, stubborn dog who thinks she is a human.  

When did you start doing CrossFit?

I started CrossFit last June 2015.

What were you doing before CrossFit and how were you introduced to CrossFit?

Basically, nothing! I worked out with a trainer but only went to the gym once a week when I trained with him. I tried insanity with friends and we never made it past the first month and most of the time, I would sit down and watch instead of really trying.  

I moved to Florida in 2014 and knew no one besides my family. I had three awesome friends back in New York who did Crossfit, and they suggested I try it because of the CrossFit community. I was hesitant because I wasn’t working out, I never lifted any weights with a barbell and did not think I could do it. They convinced me and told me that we all have to start somewhere and never compare ourselves to anyone.

I signed up for a free introduction class for a Saturday morning. I got there early and got to watch a team WOD, although I was intimated watching everyone, I was hooked. That day, I worked with the owner Coach Matt, he ran me through some simple things like step-ups, running and a few other movements. I struggled the entire way but at the end of it, I signed up on the spot.

How has your approach to CrossFit changed since first starting?

When I first joined, I thought I had to push myself to try and keep up with everyone. I finally accepted some of my limitations that I have and just because I am not the fastest runner or strongest all that matters is that I am putting the work in and giving it my best effort every WOD.

Success Story Of People Doing CrossFit®: Suzanne Carlino

Favorite WOD or movement?

Anything with deadlifts. This is definitely my strongest movement. I recently hit a 3 rep max at 225# and a 1 rep max of 235#. I am hoping to hit a 1rep max of 250 in the next few months and by the end of the year 300#. 

Least favorite WOD or movement?

My least favorite movement is the snatch, it is the most complex movement. When they are programmed in, I will work with a lighter weight to work on my form to get more comfortable with the movement.

What types of changes have you seen (mentally, physically, and/or lifestyle) since starting CrossFit?

There have been many positive changes I have seen both mentally and physically since I started my journey at Crossfit. Fifteen years ago, I was diagnosed with Non-Hodgkin’s Lymphoma. I beat it and became a survivor but for 11 years. I let the fear that the cancer would come back control me. Mentally, it took a toll on me. My doctor told me I was suffering from post-traumatic stress and depression. For a short period of time, I tried anti-depressants and it made me feel worse, so I just continued on fighting the depression on my own. Physically, I put on a lot of weight, which caused joints to hurt and created a feeling of generally feeling like crap.

What started out as a way to meet new people because I was new to the area, and oh yeah, maybe I could find an exercise routine I could stick with to help me get in shape, turned out to be one of the best decisions I ever made. I never realized how much Crossfit would change my life, but I found something that pushes me and keeps me coming back and here I am, 4 years later with amazing supportive friends and a strength and confidence that far surpasses what cancer tried to take from me.
The biggest change mentally is now over the last 4 years. I do not spiral down like it used to. And if for some reasons, I start spiraling down, I just go to the gym. I forget everything for that hour and it helps me refocus.

There are still health issues that have popped up over the last 15 years due to the course of treatment I received and that, I will need to deal with for the rest of my life but I know that I am giving myself the best chance mentally and physically for whatever is thrown at me.

What helps you get the most out of your CrossFit Workouts? What motivates/inspires you?

Crossfit has become a form of therapy for me and it motivates me knowing that mentally, my mind is clearer and I am doing everything I can to stay healthy. My friends also motivate me and push me every time I step into the gym. I get inspired by looking around my gym, we are all there for different reasons and are at different levels but seeing everyone put the work in inspires me to keep pushing forward.

What’s your CrossFit goal for 2019?

I have many goals but I really want to hit a 300# deadlift.

What would you say to someone starting CrossFit for the first time?

Never compare yourself to someone else, it is a process and trust it.

What’s your PR /pump up song?

Anything, but country!


Calluses are layers of skin that the body builds up to protect itself from friction and pressure. They are the result of friction in a long-time/consistent basis; so as long as your hands are doing the hard work every day, most likely you have higher chance of getting a callus once in a while. You can identify lots of activities that can cause having calluses but the most common causes are from manual labor, and working out.

As someone who loves working out, this lifestyle is inevitable and you’ve got to embrace everything it encompasses but it doesn’t mean that you can’t handle any hurdles along the way.

Here are some expert tips on how you can take care of your hands and prevent those itchy whitish bulges whilst still doing your workout routine.

  • Do not over-gripping. For a starter, sometimes we tend to execute too much from what is being asked us to do. Workout rule, observe and learn the proper alignments of your body and the proper execution. If we over-grip, our hands will suffer in the long run.
  • No to having any accessories while working out. Some may say that they feel more confident having their ring or any bracelet with them, I’ll tell you, they are just distractions. It’s better to take them all off so you can just be yourself, and you’ll feel much more lighter during the time of your workout.
  • Moisturize your hand daily or you can use a protective balm. Skin is the largest organ in our body and the most expose too. Moisturizing lotions keeps our skin soft, smooth and gentle, giving our skin added hydration and protection from outside factors, one of which is friction since we are talking about workout related; Meanwhile other potential harms that could affect our skin are: polluted air and too much exposure from the sun.
  • Wear protective gloves. Gloves is a gear and it is very important to be complete with our gears especially if you are having CrossFit and other strenuous activity that includes your hands. Be mindful however to be picky in choosing a glove pair, as sometimes other CrossFitters find it difficult in having a good grip, so I think it all boils down again on which type of gloves suited for your hands and the material being used to fabric it.

And when all else seems impossible to halt the growth of the callus, don’t worry as we have some treatments and remedies, we can do to lessen it and prevent it from growing further.

  • Soak the rough areas in the water. Soaking your calluses in warm water for 20 minutes or so will soften the tissue even further and eventually help you to exfoliate it. The objective is to soften the tissue and prepare the callus, so that you can slough off dead skin cells easily. Just like when we are cutting are nails, it is easier to trim our nails after a shower. Add Epsom salts for better results.
Callus Shaver
  • Exfoliate the thickened skin. Once you have softened the calluses, you can begin to reduce them by exfoliating the thickened skin. Using a pumice stone, callus shaver, or microplane (a gentle grater designed for skin); Work gently to avoid going too deep or cutting yourself. Don’t be that aggressive. Rubbing to hard will only cause another skin problem; patience is really a must.
BloQaid Callus Removal Too
WOD Welder

Take note: Do not use a pumice stone if you have diabetes. Doing so can increase your risk of infection.

Cerave Lotion

Some of the readers comments and suggestions are:

“Soak mine in the bathtub or hot tub and then use a pumice stone. I use Pumie from the cleaning isle in Home Depot. The salon pumice stones are way too smooth so they are useless. I use it about 3 times/week so callouses never get too thick. Leaves them nice and smooth. Don’t cut them. If you over do it, it will take too long to heal and interfere with your training”

“I use nipple cream. Sounds weird, but helps instantly”

“I wear barehand gloves and love them!!”


CrossFit hand repair : Our readers recommend the best ways to take care of your hands after a workout.

Any workouts wouldn’t be complete without the use and help of the perfect gears. One main concern on the side, all of us loves to travel- and who doesn’t? –, during this time, it is a lot more difficult to incorporate workouts or keep on track our fitness routine especially if there is no any nearest gym in your area while you are on tour. Whilst working out is a lifestyle of most of us already, we don’t want to miss getting our body moving and making such an excuse not to work out just because we are traveling is absurd.

Some activities that doesn’t require that much of equipment and basically some of its needed gears are travel friendly 😉 such as: running, doing yoga, dancing, resistance training without the use of the equipment, and jumping rope workouts.

For this article we will be focusing on the recommendations of our readers on what brands of jump ropes they actually love using and which they think are the best in the market!

  • Double Under Wonder– Many of our readers loved this brand as you can have it customized, designed by you; they’re super-fast, super-stylish, and they don’t get lost in the crowd when you’re in a group workout. One of our CrossFitter reader said, Double under wonder! Super cute and custom made. Great customer service too!”
Double Under Wonder
  • RX Smart Gear Jump Ropes– This gear loved by almost of our readers. They are the maker of the RX Jump Ropes, which they claimed to be “custom sized to each individual athlete’s height and offers five different cable variations to support multiple tempo and resistance levels; Every rope comes with a patented swivel axis bearing system, custom wrapped handle and pvc coated aircraft cable”.  Our CrossFitters comment to this brand, “I love that I can change the cable as I get better at double under. The weight makes me feel the movement even though I struggle daily”. Some of its awards are:

“The Official Jump Rope of USA Boxing”,
“The Official Jump Rope of USA Wrestling”,
“Voted by Men’s Health Magazine as top 5 Best travel fitness tools of 2016”.

Come on! What are you waiting for! It’s pricey but you’ve got what you paid for.

RX Smart Gear Jump Ropes
  • RPM This cater and gives you four different jumping ropes classification based on your specific activity. They are called as: 1. Sprint, 2. Competition, 3. Scout, 4. Session. Depends on what you need based on the type of jumping exercise you’ll do. If you want the light weight and super easy to carry on, which makes an awesome travel buddy, go for Sprint. For a more aggressive gear which will give you a better A-game, the fastest rope is the Competition. For the middle kind of feels, a smooth buttery RPM feel but with enough amount of weights to let you spice up a bit any double under workout, head over for Scout. Our member said, “I love my RPM Comp rope! It’s uncoated and super-fast. I learned my DUs on a heavier coated rope at the gym but ever since I got this one my DUs have gotten so much better”.
RPM Speed rope
  • WOD Nation speed rope- This particular brand offers an array of workout equipment’s such as Double Under Jump Rope, Resistance Bands and other more Fitness Equipment. They claim to produce high quality fitness equipment and apparel that works harder as you get stronger. A lot of our readers love this brand too! They said, WOD Nation. Comes w/ 2 interchangeable cords that can be cut to your best length for your height & doesn’t get tangled or bent up easily. Also has groves in the handle to know where to place your hands for a better grip.” Another one, WOD Nation speed rope. It’s the bomb! Light weight so my forearms last longer before dying on double unders”.
WOD Nation Speed Rope
  • Rogue Fitness It is the official supplier to the CrossFit Games, USAW, World’s Strongest Man and the Arnold Strongman Classic. Exceptional achievements! Awesome work here Rogue! This brand offers a lot of fitness workout equipment and not just solely jump ropes. You can get almost anything you need here! Not all brands can do and offer the same for you. Surprisingly it really does work! And can lasts longer than you expect! Some of the comments regarding this brand, Rogue. It was made with magical unicorn hair that gave me double unders”, “I have a Rogue one for the past 4 years and it is really amazing doing its job!”.
Rogue Speed Rope
  • Rapide Jump Rope For what it’s worth and quality, this jump rope isn’t bad at all! For its cheap price, you can only purchase it below $1o usd, and you are good to go! This enables you to have a decent jumping rope experience without breaking the bank haha! A CrossFitter have been using this jump rope and particularly mentioned, “It is Under $10, comes with 2 different rope weight choices. The heavier one really helped when learning dubs and I recently switched to the lighter rope. Love it the same”.
Rapide Speed Rope
  • Survival and Cross Jump- Tried and tested by some CrossFitters out there, It may not be as famous as much as the other brands but you can still be confident while using this rope! You can work out your speed and endurance nicely with this rope, perfect for cross-overs, criss-crosses and tricks and can definitely be your gear for a killer cardio workout! And has built to lasts a lifetime, as long as you wont intentionally cut them off right haha!
Survival Speed Rope

Jumping rope is a great deal and a perfect travel buddy while we stay on fit!

Happy exercising CrossFitters!


Crossfit Jump Rope : The 7 best ropes chosen by our readers

Two weeks ago, Tuesday May 21st we noticed, the official CrossFit Instagram page was gone.

Followed with their Facebook page leaving fans in dismay and confused at how a total following of over 10 million can just suddenly vanished overnight.

Image from Barbell beauties
Image  from Barbell beauties

Where has CrossFit gone? Why has the company suddenly deserted millions of followers?

Why the only social pages still live are Twitter and YouTube?

Well, we finally know the answer. CrossFit confirmed removing all their Facebook and Instagram channels indefinitely by Greg Glassman.

Image  from Barbell Beauties.
Image  from Barbell Beauties.

“I can confirm that CrossFit [has] removed all their Facebook and Instagram channels indefinitely,” wrote Ollie Mansbridge, the director of Strength in Depth and manager of the CrossFit UK Facebook page. “I have just received notification that the CrossFit Twitter account will remain. Our U.K. CrossFit FB and Insta page will also be shifting over to Twitter.”

Justin LoFranco of the Morning Chalk Up cracked the mystery behind the missing Social media accounts of Crossfit after a phone call with CrossFit’s Founder himself, Greg Glassman.

Glassman told Justin “All activity on CrossFit, Inc.’s Facebook and Instagram accounts is suspended as of May 24, 2019, as CrossFit investigates the circumstances pertaining to Facebook’s deletion of the Banting7DayMealPlan and other well-known public complaints about the social-media company that may adversely impact the security and privacy of our global CrossFit community.”

Furthermore, Glassman added “The final straw was when they deleted without notice or explanation a low carb high fat FB page with 1.6 million users in South Africa. While the site has subsequently been reinstated (also without warning or explanation), Facebook’s action should give any serious person reason to pause, especially those of us engaged in activities contrary to prevailing opinion.”

CrossFit’s official Twitter account and YouTube are still operating as usual.


CrossFit Disappears From Instagram And Facebook – Here’s WHY?

Weather you prefer either gymnastics, high intensity interval training, olympic weightlifting, calisthenics, having an intense workout (CrossFit), will keep all our body parts moving, and in correlation to this we tend to sweat a lot. A LOT. And as woman, we want to keep and maintain great hygiene. One concern in working out is when our hair gets on our way on our face while doing the exercise; not only it is a hindrance, it can also cause skin damaged or breakouts to our skin especially when we are sweating all over, our oils mixed up with the dirt from the air and once our hair mixed into them, it just gets worse.

Being physically active, we also value our skin as much as any beauty and wellness enthusiasts do. We also care for the overall health and well-being of every CrossFitters. Investing in a good headband suited for you will geared you up completely and pulled up all your hair in your face, for a better performance throughout the workout and of course prevent having skin breakouts.

We gathered up this data based on what our readers and followers think is the best headband for all CrosFitters out there!

  • JUNK bands– Their tagline is “Headbands for every adventure”, which we do believe their claim can be trusted based on what our readers have said. They cater and offer different forms and styles of headband based on your preference and personal use. The best band in their collection is the wide ones, it covers up the entire front and does holds your hair into place. They have medical bands design, rainbow, MLB, florals and some statements bands. Junk bands!! The only ones I’ve found to stay in place. They are the best!”, One reader said.
Junk Headband
  • Sweaty bands– Each headband comprised of velvet backing which comfortably grips hair, while the back has an elastic portion that stretches enough to create a secure, flyaway free hold. Sound really good this headband brand, isn’t it? From the given material used, as someone who loves running and working out, I can picture out myself having a clean face, looking and feeling great while staying active for the entire activity. A comment from one Crossfitter in the group, she said “I like Sweaty Bands. They have a material like velvet on the underneath side so it doesn’t damage hair. They have super cute designs and stay put really well”.
Sweaty bands
  • Lululemon– This is like any regular headband but it does its work! It keeps your hair in place and it is good for people who has sensitive hair so you got an extra care using this band simultaneously; not bad at all. One reader of the group said, “My head is sensitive and my hair is wild! These are the best”.
Lululemon Headband
  • Bondi band From the word itself, you can literally see the influence of Bondi in their branding; as you can see the patterns of their designs are hydro-summer and abstract related. They do have different collections too that caters to what you need personally; you can even design your own! What an awesome idea! Their bands are made from their own exclusive technology, Bondi-Max. You can assure of no slip- no drip, as they are known for having a moisture wicking headband. A member and her friends said “My friends recommended Bondi bands and they seem to hold up nicely.”
Bondi Headband
  • RazzyRoo Headband Simple band with playful designs, stylish! I am loving it! this band is enough to pulled up your hair but I am afraid if you have baby hairs go for something wider as it will cover up and secured your entire head. This I can recommend for people who doesn’t have baby hairs and just want a smaller band, because some people are irritated for having a wider band, which seems like pressuring their head. So, this band is better for counted people only.
RazzyRoo Headband
  • MandaBees Headband– Wow! This brand offers a wider and thinner band, which seems like a thin clothing material. It covers up literally until the top of your forehead and due to its thin clothing, it is very light like an air, keeps your hair in placed and at the same time gives you comfort and ease. If you want to be active, looks good and at ease while you are running or doing some active activity, you better try this one!
MandaBees Headband


The Best 6 Headbands for CrossFitters : Readers choice@ #crossfit

I initially didn’t want to join CrossFit because I was continually told that it was dangerous and I heard from my previous gym that CrossFit can hurt you but hey ANYTHING you do in life can injure you if you don’t do it correctly, or haven’t taken into consideration your level of fitness, flexibility or health.

Prior to CrossFit I had never actually picked up a barbell.  I was always uncomfortable and felt unwelcome in the weight lifting area. I remember my first CrossFit class. We did Push Press and I was  PETRIFIED  but I’m glad I took the plunge out of my comfort zone and started lifting weights.

None of this is easy for sure. You have to work hard for it and earn it. Now the decision is yours. GET COMMITTED AND GET STARTED!

If you have any question about your form or how to perform a certain move, ASK ASK ASK. Your COACH is your best friend so let the Coaches Coach youThat is why I would encourage you to interview and consult with coaches to utilize them to help you with their education to generate true health and not just tell you what they think they want you to hear and also you don’t need to get fancy, just focus on proper form and do it often. 

(1) Don’t be intimidated – Everyone can do CrossFit and there are an infinite number of ways to scale WODs.  Don’t be scared to drop the weight! They’re made of rubber for a reason! I now know, it’s better to drop a weight on the floor than to try to catch it and hurt myself.

Also, don’t psyche yourself out. Form comes first. Keep the load light until you master the basics. I get scared loading on weight.  My method is to add 5lbs at a time because it helps me stay confident.

(2) Educate Yourself – Learn all of the exercises, know your performance numbers, read books, blogs and ask questions. Always be a student of the sport and keep an open mind. If you do, you’ll succeed. 

(3) Be patient – Some of the movements–especially the oly lifts–may challenge you more than others. Things like the snatch just take time. Even experienced crossfitters are always working on technique. Don’t give up because you are uncomfortable! That’s really the difference here, having a group of dedicated professionals working with you every step of the way to achieve what might seem impossible. With time and consistency, you WILL improve in every movement. Period. It took me forever to just squat decently and I am constantly working on it. We are all works in progress.

(4) Listen Up – Coaches are there to help. They don’t want to see anyone get hurt or develop bad habits. When they tell you to reduce weight, stop the workout, or change how you’re performing a movement, LISTEN and DO IT. They know best; that is why members pay them to be there. The coaches are there to provide a safe and motivating environment designed for your success.

Remember: Form is important. BE SMART!!!  If you get hurt because you’re not being smart, then its not Crossfit that did it….it’s you!  

Take that first step today by doing something outside your comfort zone and don’t forget to REWARD yourself. 


For those who are in need of an additional piece of equipment like a weighted vest because you are starting to feel that your pull-ups and other exercises no longer feels very physically demanding anymore or you’re in the CrossFit box sweating through a Murph. Congratulations to you on reaching such a remarkable level of fitness!

Weighted vests transform just about any workout into a resistance exercise. The added load increases your bodyweight to move more effectively without altering your form, giving you a great option to switch up your workouts on a whim if you want to free up your hands and leave the dumbbells and barbells for the day.

Now, let’s take a look at the top 5 best weighted vests to buy – the sports equipment item that can bring the challenge back into your routine. 

  1. Unbroken Designs Stars and Stripes Weighted Vest – The famous Stars and Stripes Weight Vest is made of stretchable stars and stripes neoprene with a black trim finishing. This vest is perfect for adding resistance to your workout, whether it is for aerobics, sports conditioning, or training for military, fire-rescue or law enforcement. “I love mine from Unbroken Designs. Fits really well, adjustable weight (2-20#) and it’s washable” said one of the CrossFitter.
Unbroken Design Weighted Vest
  • Cross101 Adjustable Camouflage Weighted Vest  – This vest is a good option if you are already doing strength training. The size of the vest is very versatile as it can fit a petite female without any problems. It is equipped with ten weights of 4 lbs, permitting you to set your own weight depending on how much you can handle. The maximum weight that this vest supports is 40 lbs and the size is 13 inches in width. “I got the CROSS101 vest online and I love it!” – commented by one of the CrossFitter.
Cross101 Adjustable Weighted Vest
  • RUNMax Pro Weighted Vest – The RUNMax Pro Weighted Vest is a great vest to start your cross training, strength training, and anything else you will need a weight vest for. They are a great way to add resistance to your workout. It gives you the freedom to choose which weight fits your workout and one size fit most.
Runmax weighted Vest
  • MiR Adjustable Weighted Vest This vest is made of heavy-duty 1200D reinforced nylon lined with double padded shoulders for added comfort and mesh vented inside for breathability. The padding is designed to be contoured to your shoulder to provide maximum comfort. The MiR Weighted Vests has two adjustable straps that can be adjusted underneath so you can easily adjust the body length of the vest by sliding the straps up and down through the D-rings.
MiR Adjustable Weighted Vest
  • 45Lb BOX Weighted Vest for CrossFit and Gym Bodyweight Training – The BOX Weighted Vest is fully manufactured in the USA and comes with a lifetime warranty. The vest has been tested at the highest levels of competition and it has been proven that the unique contoured BOX Weighted Vest delivers comfortable coverage with minimal bulk. Coupling with its military-grade exterior materials are also moisture-resistant for a cool, dry feel in any training conditions.
Box Weighted Vest

Finding the time to run is not a problem for some of us. However, finding the time to run, then shower, then restyle our hair that makes it easier to find excuses. A quick, 30-minute workout session can easily turn into an hour and a half routine.

But here is the good news: You Don’t Have to Wash Your Hair Daily! Skip the wash and spray in some dry shampoo. We have it figured out for you – The best go-to Dry Shampoo after a sweaty workout!

Here are the 5 best dry shampoo after a workout.

  1. Not Your Mother’s Clean Freak Dry Shampoo – When there is no time to wash and style after that epic gym workout or maybe Friday just your ‘no wash day’. With Not Your Mother’s Clean Freak, you have nothing to worry about because they do the tidying up for you! Their new unscented version of the must-haves as it is perfect for all the sensitive-scalped style connoisseurs who want a fragrance-free freshen up. One CrossFitter commented that – “I like called ‘not your mother’s – the coconut smells amazing! And doesn’t make you greasy!”
Not Your Mother's Dry Shampoo
  • Batiste Dry Shampoo – Let’s face it, skipping a wash (or two) is inevitable after a sweaty workout but with Batiste Dry Shampoo you can effortlessly take your hair from flat to fab. Their waterless formula targets excess oil, dirt, and grease at the roots. Just spray in, massage, style, and go. This dry shampoo instantly makes your hair feel clean, fresh adding body and texture. With Batiste Dry Shampoo, you can be confident your hair looks great no matter what life throws your way. One CrossFitter claims that “Batiste is great”
Batiste Dry Shampoo
  • Amika Perk Up Dry Shampoo – Your secret weapon to maintaining your style! The Perk Up Dry Shampoo ensures that it doesn’t leave your hair looking powdery or white and perfect for all hair type even color treated hair. Fun fact about the brand – Amika is hair rebellion against conformity & the mundane. Founded by industry OUTSIDERS in Williamsburg, Brooklyn in 2007 amika is the antithesis of a typical beauty brand!
Amika Dry Shampoo
  • Drybar Detox Dry Shampoo Containing super-absorbent formula that eliminates oils, dirt, and impurities in between washes, leaving hair fresh and clean. The super-absorbent Dry Shampoo contains micro-fine rice powders that turns translucent as they absorb which will naturally blend with hair colors and expand to provide lift in the roots – tada! Restoring your hair volume. The product also contains Golden root extract which help increase moisture to prevent dryness and breakage.
Detox Dry Shampoo
  • Perfect Hair Day (PHD) Dry Shampoo – The dry shampoo that goes beyond the usual call of duty! No matter what workout you’ve endured, this dry shampoo will make your hair look and smell clean. It is said that PHD Dry Shampoo is perfect for all hair types and colors, a patented OFPMA molecule reduces the surface friction on hair—leaving virtually no visible residue or powdery build-up. It also contains odour neutralizers to help eliminate unwanted smells, and a time-release fragrance releases a light, refreshing, long-lasting scent. One CrossFitter commented that “, I just got Living Proof PHD Dry Shampoo and love that too!!” 
Living Proof Dry Shampoo


Like many people, I was intimidated to enter the CrossFit box on my first day. 
This is ME 2014I would love to try CrossFit, but honestly, I think I’d die! 
5 Years later.. I’M HOOKED and I can DEADLIFT you, what’s your superpower?

But First, what is CrossFit?
CrossFit, is a high intensity workout and that means you will be challenged. Your coaches will push you.

You won’t be babied. (no.1 to expect in your CrossFit Class). There is a WOD (workout of the day) that you have to perform  each class is approximately 1 hour in length.

Second: You will find out how out of shape you really are.
Back to my goals. My CrossFit goals are to increase my upper body strength. I didn’t realize how weak I was! 

Third: Don’t Expect to be a Badass Overnight
It’s not about reaching the level everyone else is on, it’s about individually making progress and getting stronger. Every week, try to challenge yourself by increasing something — the weight, reps, sets, intensity.

Fourth: IT’S YOU vs YOU
When it comes time to throw down in a WOD, go at your own pace. Let the intensity find you. CrossFit really pushes your mental strengths and weaknesses. You can’t blame someone else because you couldn’t lift as much as you wanted, you have to blame yourself, and that is the hardest part. Remember, You’re Competing Against Yourself, Not Others 

Fifth: You are going to be sore
Every single muscle in your body ached, your body will be in pain in places you never thought existed, but that’s not a bad thing. So eat well, get your rest and ease into it.

Sixth: Don’t be afraid to scale down.
Whether you are an all-star athlete, or just a beginner at working out, each workout can be scaled for the appropriate difficulty.Not everyone can do the same weight.   If you can’t lift the RX weight then don’t. Don’t be too proud to scale down.

Seventh: CrossFit speaks their own language
CrossFit acronyms and workout names can easily confuse a newcomer. 
Here are few:
WOD – Workout of the Day. 
RX – Doing the WOD exactly as prescribed.
Box – CrossFit centers are not called gyms, they are called “boxes.” 

Eight: Sound of Barbell(Music to a CrossFitter’s ears.) 
I mean, WHO else here love the sound of barbells banging around the box?

Don’t let yourself get upset about being told to change something you’re doing or you’ll never improve. Your coach is your best friend. So Ask. 

Tenth: You will form lasting friendships.
Sometimes all we need is to be surrounded by a group of others trying to do better. At CF everyday is a different challenge with coaches and fellow members motivating you through the workout.   You will instantly be welcomed into a community of people who have the same fitness goal as you .



Don’t forget that and Reward yourself.


“Oh, you are a part of CrossFit?”

How many of us have been asked this question in a negative way? I certainly have. There is some sort of negative vibe surrounding Crossfit, because a lot of people see it as an elite, invite only club. I think some people are even intimidated by it.

I remember one of my first WODs I walked in feeling like I was way out of place. All the people there seemed to know each other and I thought, “Oh great! How did I get myself into this?” I was nervous that I was seen as the outsider trying to break into the club.

Boy was I wrong. It didn’t take very long for one of the other ladies to come up and introduce herself. She was genuine in caring who I was, where I was from and was helpful in showing me where all the equipment was stored.

Crossfit might seem to outsiders like a “club” or “cult” but what they don’t see, is that we are a family. We seem super tight knit because we are. There is nothing better than knowing when you think you can’t go on, your Crossfit family will lift you up and encourage you through the tough times.

This crosses international lines too. I recently went to the States for four months and wanted to keep up my training. I googled Crossfit in my home town and found a box near my house. My first day walking in, I felt like the new kid in class once again. I was worried that I wouldn’t make any friends but once again I was wrong. Quickly the coaches and others in the WOD got to know me and soon I began to feel like one of the family again. Under the umbrella of Crossfit, we are all family. Doesn’t matter if you are at a box in Chiang Mai, Thailand or in Springfield, Missouri, USA, you will be treated like family.

CrossFit Chiangmai

One of the coolest things about being a part of the Crossfit family is that it extends beyond the gym. Some of my closest friends are my coaches and fellow athletes. We share life together outside of the gym and it makes our bond in the gym stronger. We rely on each other to pick each other up on hard days. We push each other to better ourselves and we cheer each other on when we hit our goals and PRs.

So for those of you who want to join Crossfit but are afraid you won’t fit in, fear no more. You will fit in. Crossfit is for everyone. It doesn’t matter where you are from, what you look like, how old you are, or if you have ever lifted a weight in your life, you belong!

We as Crossfitters open our arms to new athletes and we will be there for you just as much as people have been there for us all along our journey.

So Crossfit family, lets link arms with each other, welcome in the newbies and let’s get stronger together! Let’s face it. We can’t walk this journey alone. We need each other’s love and encouragement to become the best we can be.

“It’s not what we have in life, but who we have in our life that matters.” – Unknown