WOD Kills

Diaries and motivations of a CrossFit beginner

Category: Motivationals

How CrossFit changed my life in 150 days

Life changing events are rare. Finding your soul mate, the birth of your child, the loss of a loved one. We believe that some thing just “happens”, but sometimes is very easy to make them happen.

When I started CrossFit I was really skeptical. I never found the right motivations to play a sport and I neither felt the need of doing so. But during a warm and sunny afternoon everything changed. CrossFit got me and is not planning to let me go. The show is just at the beginning: and here is how my life really changed in just 150 days.

I do things i never thought i could do.


Really now. Snatches? Handstand? “I’ll never do such things”. “Are just not for me”, a little voice inside my head was saying. But once again I was under evaluating the impact CrossFit was going to have on my life.

The baggage of knowledge, experiences and motivations that my trainers gave me in just five months is huge. I played many sports in my life, but it never happened to me to learn so many things – and improve so much in doing them – like in the last five months.

CrossFit ass-kicked me and brought me outside my comfort zone – sometimes really far – and I understood that just in this way we learn, improve, and grow.

Are you scared that you’re not the kind of person that can lift a barbell? Do you think you’re to heavy to lift yourself up on the rings? You’re sure you can’t run a half marathon? Just step in a CrossFit box and give your trainers time enough to prove you wrong.

I learned to find motivations.


It doesn’t take long to understand that CrossFit is more than just physical strength and power. Motivations and the ability of remaining focused on goals are an essential part of this great sport.

My personal experience said that once I started finding motivations for my workouts – and trust me when I say that I really needed them more than once – it became even easier to find motivations for my everyday tasks. Reading a boring business report? Going to the Post office? Fixing that shelf your wife is talking about since weeks? CrossFit really is a great training system for commitment and consistency.

I started eating well.

I never dieted in my life. I’m lucky and I’ve a metabolism that allowed me any kind of junk-food and carbo-horror-show without punishing me with a levitating belly or fluffy love-handles.

But I wasn’t expecting to find a direct correlation between the quality and the amount of food eaten and the quality of my workouts. Our bodies are great machines and they need high-quality fuel, in the right amount and at the right time to deliver the best. Nevertheless, starting eating only quality foods and cutting out the rest I started having a general healthy feeling all day long. Plus, my last blood exams were great!

I made friends and i learned to accept their help.


You probably heard a lot about CrossFit Community. And yes, everything you hear is true.

I’m an Italian expatriate living in Switzerland and one of the hardest things I experienced after my relocation was making new friends in the town where I now live with my wife and my daughter. Tight working schedule and general routines left us no time and opportunities to build a new social life.

Everything changed after I joined my CrossFit box. There I found motivated athletes – students, workers, housewives and businessmen of all ages – with whom I share goals, passions and values. I bonded with most of them and some of these people are becoming real and solid friends.

Furthermore, I learned to accept help in time of need – we all like that little push when we are fighting against our limits – and to appreciate the Spirit of Community. I’m generally a not sociable person, but the real deal of CrossFit is sharing our experiences with others who genuinely believe in what we believe. It might sound superficial. But when we are sweating at the box we’re not just training: we’re bonding with other human beings who are fighting for our same goals. Something that nowadays we rarely have the opportunity to do, and will make us better and more complete persons.

This article was originally published by BoxRox – We Are Europe.
You can read my articles on BoxRox following this link.


I joined a 100 Burpees Challenge. What about you?

100 Burpees Challenge (100burpees.rolandoalberti.ch)

100 Burpees Challenge (100burpees.rolandoalberti.ch)

Guess what? Burpees don’t like you either. Many times we read this sentence in Internet memes and, probably, is just the truth. Anyway, it happened last Monday, that we had to face one of those MetCon WODs packed of Burpees. And it literally knocked most of us down. And so my friend Rolando, one of the box managers, had one of his brilliant ideas: lets start a 100 Burpees Challenge!

We started the first of October with 1 Burpee, and we will add one everyday. This until the 100th day on which we will – hopefully – be able to do 100 unbroken Burpees, with 5050 Burpees done in 100 days.

Rolando is covering the challenge on its own blog (100burpees.rolandoalberti.ch), posting some useful tips everyday.

The myth of Milone

Milone is the most famous fighter and an Olympic champion of the ancient Greece, lived in the second half of the VI century, before Christ. A legend says that he trained since his childhood lifting a calf. He did it everyday, and his strength grew together with the calf that was getting heavier, growing day by day. Milone won six ancient Olympic games.

Milone di Crotone, Pierre Puget (Paris, Le Louvre)

Milone di Crotone, Pierre Puget (Paris, Le Louvre)

And now: why don’t you join our challenge?

Probably, you don’t like Burpees. Why don’t you try to start fighting the daemon joining us in our 100 Burpees Challenge? Burpees can be done everywhere: at the box, at home or at office (for the joy of your colleagues) and are a great MetCon exercise which will help you getting better results during the WODs.
You can start today (6th of October) with 6 Burpees and stay with us for the next 94 days.

5 Great (explained) motivationals to make your day a better day

Welcome to the best day of your life

Welcome to the best day of your life (julianbialowas.com)

Welcome to the best day of your life.

How many of us, waking up this morning, had this sentence in mind? Probably very few (and lucky) ones. Success and happiness are mostly based on self-consciousness and attitude. Think about today: we all have deadlines and stressful stuff to do. Convince yourself that those things are just part of your life, and doing them with enthusiasm will make your life a better place to live in. We all wait for a big change. Just focus on your passions, and start being the change you wish.

Do small things with great love.

Do small things with great love. (julianbialowas.com)

Do small things with great love. (Mother Teresa)

Most of our everyday actions are based on simple, repetitive things. Which are often the ones the bores us more. We may forget that there are two ways to do them: a good one and a bad one. Try to do your best even for the most simple gestures of your day. Pay attention to details. Only in this way you will be ready to face bigger challenges. 

No great achievement is possible without persistence.

No great achievement is possible without persistence. (julianbialowas.com)

No great achievement is possible without persistence. (Bertrand Russell)

When you have a dream, you have to pursue it. And you shall never give up. We tend to underestimate ourselves and to move back while in a tight spot. Modesty and temperance are precious values we have to safeguard, but this is not an excuse to not give out our best. Life is made of small and big obstacles: each one of them will be defeated with self-consciousness and perseverance.

Rethink everything.

Rethink everything. (julianbialowas.com)

Rethink everything.

Have you ever had the feeling that we all think in the same way? We are scared of being wrong and to be lonely. So we tend to conform our thoughts. Day by day, lets try to rethink everything, small and big things. Life is made of perceptions we can control. Why don’t we try to change the angle with which we see the stuff around us?

If you are not everyday conquering some fear, you have not learned the secret of life.

If you are not everyday conquering some fear, you have not learned the secret of life. (julianbialowas.com)

If you are not everyday conquering some fear, you have not learned the secret of life. (Ralph Waldo Emerson)

We all have fears. Is just a human thing. Sometimes we feel trapped in our lives, like there is no way to really do what we would like to do. But we’re wrong. Some of our dreams will remain dreams (but we should never stop going after them). But some others are there: we just have to get up and catch them, even if something is stopping us. Day by day, we all have to try to defeat our small and big fears. To make our life happier.