Life is far too short to spend it thinking.  Get out there and do things.

This blog is about about that – getting it done.

47 Responses to Home

  1. you content is great..

  2. Allison Heck says:

    Hi there,
    I am looking for a crossfit workout plan to get started for the first few months! Do you have a book or any ideas or websites that would give me just this!

  3. vernon barber says:

    mr. ashcroft
    i am currently on a deployment right now in south america. do to the limited space on board our ship i need some more intense workouts/crossfits to do while i am out here. i am above begginer level. do you have any good advice/workouts. thank you for the help
    Vernon Barber USN

  4. ray says:

    i downloaded your beginners cross-fit workout but i am a bit confused as to what “3 rounds for time of:” means? thanks you in advance.

  5. Mike says:

    Hi Ray,

    Thanks for your comment.

    FYI, ‘three rounds for time’ means to repeat each of the exercises, in sequence, three times through.

    Eg. 3 rounds for time of: 20 squats, 20 pushups and 20 situps would mean… do 20 squats, 20 pushups then 20 situps and then repeat that sequence another 2 times for a total of 3 rounds.

    ‘For time’ just means to time how long it takes you to complete all three rounds with a stopwatch. Then, next time you do this workout, you can see how much faster you’ve gone and gauge your progress.

    Hope this helps and thanks for reading!!

  6. Mike says:

    Thanks so much for your comment on my blog!

    Regarding your query, I have a few bits of advice to offer.

    Firstly, as your level of fitness starts to become more advanced, you should start trying to complete some more difficult movements. Things like pistols (one-legged squats), handstand pushups, handstand walks, jumping air squats (jump as high into the air as you can at the top of your squats, then land back into a full squat).

    Given your limited space, I’d definitely try and get a skipping rope ASAP. This will provide you with a good alternative to running/rowing, etc. to really get you breathing hard during workouts. You’ll need to work on double unders (two passes of the rope under your feet for each jump).

    Then I’d continue to do burpees, squats, lunges, pushups, in any order, combination and rep range you can imagine. The Tabata protocol will be helpful for you too if you’re short on time (20 secs on working hard as you can with any exercise, followed by 10 secs rest, repeated 8 times – 4 minutes total).

    This might be a useful place for you to start: http://schwartzs.typepad.com/test/travel-workouts.html

    Substitute any running or rowing there for double unders instead.

    Please let me know if you need any more assistance or clarification!

    Thanks again for getting in touch and let me know if I can help you again in the future!

    Keep in touch.

  7. Mike says:

    Hi Allison,

    Thanks for your comment. You could get started with some of the workouts here: http://schwartzs.typepad.com/test/travel-workouts.html

    Let me know if you need clarification on any of the exercises, etc. Also, feel free to mix up the exercises, reps and rounds to your hearts content!

  8. Irwin Fletcher says:

    Hi…just downloaded your 16 day home crossfit workout and was wondering, what warmup should I use? I have an Iron Gym Xtreme so I can do pullups but wasn’t sure if your 16 day home workout includes a warmup.

  9. Rachel says:

    Crossfit is no better than any other system of fitness. It is too extreme for my taste, and I have been exercising for a long time.

    For those who are considering joining a Crossfit gym, please read this article from the NY Times — Getting Fit, Even If It Kills You


  10. Bukee says:

    1) Dumb one first – Tabata is easy enough to understand for one exercise – but if you list 2 or 3, then they should be done in succession – no breaks?
    2) I have to be careful with shoulder stuff (pushups, pullups) – long story but have a hard time recovering from even small injuries. I saw your beginner 16 day list, thank you. Is it ok to skip or rearrange the order – or even avoid some altogether until I have the strength there? I would like to join a crossfit gym, but I want to have the confidence to participate fully so it would make sense to get into better body-weight conditioning than I am right now.

  11. Gerry says:

    Need some clarification on the below.
    Is it 8 rounds of a single exercise (for 20 secs) with 10 sec in between?

    Day 2 (of 16-day pgm)
    Tabata intervals (8 rounds of 20 secs work/10
    secs rest) of the following:

  12. aaron black says:

    hey i follow your blog n love it but no recent updates? where have you gone

    Aaron Black

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  14. Suleiman says:

    Hi Michael,

    Like many before me, I just found your crossfit beginner’s schedule and hopefully it will give me some preparation for the world of crossfit.

    My lil question which might be a bit silly but please bear with me: I live in the middle of London and running out there isn’t fun for me but I have ordered me a nice skipping rope to help with that and it’s on its way. Is it ok to substitute in mountain climbers for the 500m sprints and if so, how many do you think would equate to a 500m run.

    Thanks for the help.

  15. BareThreads says:

    My husband and I started the 16 day beginners’ plan and we are currently on day 9. I’m a little concerned that neither of us have lost any weight. We are both very pleased with the outcome of the routines and are sore in places we haven’t noticed in some time. Our diets have not changed other than adding a few calories. Meals consist of baked chicken, oats, veggies and the like. Any thoughts/suggestions?

  16. SSG Joseph Perminas says:

    Can you please email me a intermediate program for crossfit, that is if you have one. I am in Afghanistan and my wife is in the states. We both do the workouts each day, then email each other the times its a good system. We need something in between beginner and intermediate. Any help would be great thanks again!

  17. David says:

    What is criterion for picking excercises for WOD? I can’t wait to start you 16 day begginers program, but I’m thinkging ahead of those 16 days. I’d like to add variety to my routine. I’m not able to do all excercises on crossfit.com’s WOD’s because while I do have some weights and a garage I don’t have all equipment I might need. Any suggestions would be appreciated.

  18. Albert Gallegos says:

    hell0– I am a police officer I am wanting to move up in my career and become a state trooper. The academy requires that we will do crossfit exercising. What kinds of tips do you recommend for getting started? Also what kind of equipment do you recommend purchasing? I am also wanting to get my mile and half run down to the time that is needed to qualify for the state trooper academy? Could you please give me some crossfit fitness advice on how to get to where I need to be? Thank You –Albert Gallegos

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