First off, if you've never done crossfit, let me explain a little of what it is.
The basic premise behind Crossfit is that you combine olympic lifting, anaerobic activity, gymnastics, etc together to get the best "athlete" that you can be. You can typically function at a much higher level as a crossfitter vs other things. I know that I'm butchering the words so let me tell you from their website -
"CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
The website has a workout of the day listed daily, 3 days on, 1 day off. I obviously, cannot follow that in the way that it is listed as I am still running 3 days a week to train for my half marathon, but am going to try to follow it as closely as possible.
Examples of Crossfit women -
The girl on the left does programming for them, I think. And the girl on the right was an Olympic skier source
What I will say is that these women do crossfit exactly as it's intended and eat exactly as they suggest so will I look like that, probably not. If I did, would it be so bad, no. No it would not.
Crossfit has benchmark workouts that help you measure how you are improving. Some of these workouts are called "Girl" workouts. Here's an example of a girl workout -
Fran is 21, 15, 9 reps of Squat Thrusters, Pull ups
21 squat thrusters (men's weight 95 lbs, women's weight 65 lbs)
21 pull ups (kipping pull ups)
Terrible, hard workout.
Yesterday was my first day of doing a Crossfit workout and what was the WOD, a Cindy. This is a great benchmark workout and a good place to start if you're new or just starting back.
It's an AMRAP which means As Many Rounds As Possible in a certain amount of time, Cindy being 20 minutes.
5 pull ups
10 push ups
AMRAP 20 minutes
My best Cindy was 17 rounds. Yesterday, I got 10. So not so bad, but no where near where I used to be. I'm kind of excited to be doing some different things so we'll see how this goes!!