"Hey man, you do crossfit. Think you could design a routine for me" - Me
"I don't think you could handle what I do" - Friend
"Fuck you, I lift 3-4 days a week & do other shit" - Me
"OK, I'll start you light. If you have a 3 day stretch of no lifting do this in the middle...." - Friend
Cycle through the following one immediately after the other.
15 95 lb Thrusters (start in squat position with bar at clavicle + thrust up to press bar overhead)
15 hanging leg raises
Repeat the cycle at 10 reps each, then repeat at 6, then repeat to failure. He said this was light. I am humbled. I will be adding this and other Crossfit routines to my regimen once a week. Here are some examples of Crossfit routines (more here). They all are suppose to be shorter in duration but higher in intensity than your normal idea of a workout.
I'm pretty sure Crossfit is good for you if the betas at Deadspin and tastemakers at the New York Times are portraying Crossfit enthusiasts as elitist, evil, cultish type A overachievers. Seriously, the Times refers to cult, ministry and religious terminology throughout the article. I'm glad the NY Times sent a PhD from Harvard who never wrote on fitness or know anything about it, but is a true believer leftist to report on the new (it was from 2008) fitness idea. Sacrifice, effort, discipline! Oh, the modern sin of trying to physically improve yourself!!!
UPDATE: I'm going to post on different routines I try. I'm also going to try to get behind the psychology of why Crossfit seems to hook people. I'm already looking forward to doing it again just from the first routine and my friend ripping my first try.