Thanks for sharing.

I'm female, over 50, 15#s overweight, in moderate shape.

I had great fun with this and SAFE, solid results :-) I FOLLOWED THEIR ADVICE! I went to the BRANDX website for scaled down versions — and used my own common sense and scaled down some more when needed.

Gosh darn, I didn't try to pretend I was some buff chick who could do anything — I FOLLOWED THEIR ADVICE. Got great support when I had questions both on teh CrossFit forums and the BrandX forums.

Yup, being stupid with this program could be dangerous — like thinking I could ski black diamonds would be stupid. Like thinking I could jump a horse around a 4' course would be stupid. Like thinking I could drive in a Nascar race would be stupid.

Yup, being stupid with CrossFit is dangerous. But following the advice on the boards and ramping up sanely? It was FUN!!!!

p.s. I quit because I donated a kidney to my husband (seriously!) and then started back to school so my whole workout routine is minimal right now. My homework is to write a "rhetorical criticism" on an article so I chose an article from the CrossFit Journal. I'd forgotten how much fun I had with CF! :-)

…becky

Accuracy really, if you land wrong on a clean or snatch you're gonna get hurt you must be accurate in landing.

coordination again the olympic lifts require a shit ton of it.

Balance do a hand stand push up in the middle of the floor.

end of subject obviously when you wrote this you had not really crossfitted

Just doing something, anything is the most important part.

Jen Boda
Boda Weight Loss Blog

Flexibility: learning the standard air squat forces one to become VERY flexible in the hip flexor and hamstring areas

Coordination: Not sure if you've tried a muscle-up yet, but you must have an excellent amount of timing and coordination to perform one. I'd also list double-under jump ropes as a great way to increase coordination. You can look both up in the workout demo section on the crossfit website.

Accuracy: You might call this a stretch, but box jumps force you to be accurate with how high you jump and you must be precise with where you land on the box. Ask anyone who's cut their shins on the side of a wooden box because they weren't accurate with their jumps.

Balance: I would say any of the olympic lifts demand balance if they are to be completed correctly. If you have no balance when completing a power clean you either find yourself on your rear end, or you'll find yourself with a sore lower back from landing with the weight too far in front of you.

These are just my take, I'd welcome your feedback!