A Beginners Guide to Crossfit

Hey friends! No, I haven’t secretly started Crossfit. It is possible, but I haven’t jumped in on all of the fun yet.

Recently I came in contact with a talented health and fitness writer, David Dack and I decided to have him guest post on the blog a few times. There has been a lack of fitness posts for too long around here…amiright??

This post (and one coming to you next week) focus on a beginner’s guide to crossfit from someone who has been there, done that!

I’d love it if you would welcome David with open arms and leave him some feedback on his posts!

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A Beginner’s Guide to Crossfit

Hello!

My name is David, and I blog at Runners Blueprint. I’m an avid blogger, runner, struggling CrossFitter, and fitness enthusiast living in Belgium.

Today I’m going to talk about one of my favorite subjects in the world: Crossfit and what’s is it all about. So hopefully, by the end of this post, you will know enough to start Crossfit, or at least to have a smart conversation about it.

CrossFit – The Trend of the Day

CrossFit is almost everywhere these days.

You can watch the CrossFit games on ESPN—where some of the best athletes in the world compete to earn the title of the fittest man and woman on the planet and win big prizes. CrossFit workouts have also earned their place on some of the major fitness magazines and the whole community has a strong presence online (just Google CrossFit and you shall see).

This training system has attracted fitness nuts and athletes from all levels and walks of life. In fact, CrossFit is considered by many experts as the fastest-growing strength and conditioning training trend of the day.

That must mean that the people behind CrossFit must be doing something right.

So to help you get started Crossfitting (or to just satiate your curiosity), here is (almost) everything you need to know.

First Step is Always the Hardest

I have to admit. Starting any new workout routine can be challenging, but trying to enter the box (AKA the CrossFit gym) for the first time can be particularly nerve-wracking—especially if you are out of shape or feeling intimidated by the hype around CrossFit with the displays of hardcore feats of strength and endurance.

But don’t let that get into your head. CrossFit is just like any other sport. You will stumble and fumble (even fall flat on your face) when you take the first steps, but with the right guidance, motivation, consistency and a bit of a sense of humor, you will get your head around it.

What’s CrossFit

In a nutshell, CrossFit training is a vigorous workout system that combines Olympic weightlifting, gymnastics, plyometrics, bodyweight exercises, endurance training and traditional weight lifting exercises. Most of the workouts involve a set of functional movements performed at a relatively high intensity.

Yeah, I know, that’s a lot to swallow, but just hang with me. By the end of this post, you will know exactly how to proceed.

Not setting the rules is the rule

First time I heard of that rule, I was quite skeptical. But I believe that the CrossFit philosophy about becoming the best you can be at everything is what’s setting it apart from other workout routines.

So what does that mean?

When you decide to join a CrossFit class, your main goal will be to train to get good at all aspects of fitness, whether it’s running, weightlifting or gymnastics. You simply have to improve on all facets of the fitness game.

In other words, you must become a well-rounded athlete.

CrossFit Benefits

Scores of gym-rats swear by the effectiveness of CrossFit training.

CrossFit training has a lot to offer, and can be quite challenging to follow. But it’s worth the effort. If your regular workout routine typically involves doing a round of bicep curls, gym banter, and a light workout, then the brutality that CrossFit training brings to the table is going to be a serious wake-up call.

But a word of caution here. CrossFit has been heavily criticized for its high rate of injury, but that’s not the whole story. To stay safe when crossfitting (or when doing any other form of exercise), you need to be aware of your limits, and gradually work on stretching them out without overextending yourself.

That’s why it’s always a good choice to invest in a good box and aim to master proper form before ramping up the intensity.

Image Credit – Remy Zed through Flickr

Enter The WOD

CrossFitters around the world live and train by the WODs (Workout Of the Day). These workouts are usually named after women or military heroes. They are very varied and can be quite challenging.

So where can you find them?

Crossfit.com posts a daily routine. Some gyms create their own. And as you get good, you’ll be able to create your own WODs based on your fitness skills and training goals. So don’t get stuck in your head. There is always a WOD for everyone—beginners, elites, and every one in between.

A WOD Breakdown

A typical WOD includes (1) a 10-minute warm-up, (2) the workout—lasting from 10 to 40 minutes or even more—followed by a (3) cool-down of light stretching or foam rolling.

To make the most out of your CrossFit training, make sure to include plenty of bodyweight movements such as air squats, pushups and pull-ups. Multi-joint lifts are also a must—Think deadlifts, squats, overhead presses and CrossFitters’ favorite, thrusters. CrossFit training also often uses medicine balls, jump ropes, kettle bells, and climbing ropes, along with metabolic conditioning activities such as sprinting and rowing.

For the most part, a CrossFitter’s main training routine includes plenty of power cleans, burpees, snatches and thrusters.

A Typical Week of WODs

Crossfit training requires you to exercise 5 to 6 times per week with the common pattern of three days on and one day off. The sessions are super intense and designed to target one more general physical skills. These skills include stamina, flexibility, cardiovascular endurance, strength, coordination, power, speed and balance.

But It’s all about you…

Even though CrossFit is routed in non- specificity, you can still tweak it and come up with a training design that fits with your own training and fitness goals. This could be hard at first, but as you start mastering CrossFit core moves, it will come in handy. You just need to show up everyday and keep working on your weak spots.

So it’s really a path of constant and never-ending improvement.

Your goals with CrossFit training should always strive toward improving your game, whether to pull off a new clean and jerk record, perform a WOD in less time, or even improve in your current game, whether it’s running, football, tennis, you name it.

Conclusion

CrossFit works. No doubts.

Nevertheless, you need to start taking action for that to happen. Therefore, make sure to put your doubts aside and give CrossFit a try. You have nothing to lose (except for a few pounds).

In the meantime, thank you for reading my post

Feel free to leave your comments and questions below.

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About the Author

David Dack is fitness author and enthusiast. He is a regular contributor to some of the major fitness magazines and online publications. For more tips and training guidelines go to his blog RunnerBlueprint. You can also follow David on Twitter: @DavidDack

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Tell Me…

Have you tried Crossfit? Any tips for newbies?

Linking up to: Fitness Friday (All of the lovely link-ups I participate in here.)

 

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