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CrossFit Beginner's Guide: 8 Things to Know Before Starting! | Nerd Fitness

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CrossFit Beginner's Guide: 8 Things to Know Before Starting! | Nerd Fitness
This guide will tell you everything you've ever wanted to know about CrossFit, but were too afraid to ask (Including "Is CrossFit good for losing weight?"). If you've ever questioned why people run around parking lots with sandbags, you're in the right place.

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CrossFit definition

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

Each day, t...

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Scalable based on your skill

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do ...

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CrossFit is perfect for...

  • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
  • People looking for su...

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Less beneficial for...

  • Specialists: CrossFit prides itself on not specializing.
  • Sport-specific athletes:  CrossFit won’t improve your specific sport skills unless you are training for...

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CrossFit can be dangerous

  • You’re often told to complete a number of strength training or endurance exercises as fast as possible. It’s really easy to sacrifice form in exchange for finishing the workout quicker ...

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CrossFit Classes

The usual structure:

  • Introduction class: Usually there’s a quick overview, then a basic bodyweight movement workout, and then they talk to you about joining.
  • On Ramp/El...

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Four sections:

Most CrossFit gyms will split their classes into 3-4 sections:

  • Dynamic warm-up: Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in...

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Find a CrossFit Gym

Breakdown of what you may see from coaches:

  • CrossFit Level 1 – an ANSI-accredited certification. The person attended a weekend-long course and passed the exam.
  • CrossFit...

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CrossFit at Home

Every day, CrossFit.com posts the workout of the day (WOD) free of charge to anybody that is interested in doing them.

You can follow along at home or in your office gym, provided you have th...

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CrossFit Benefits

  1. GREAT community aspect. 
  2. Constant coaching and support
  3. If you don’t show up, not only do people notice, but they call you and...

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Negatives of CrossFit

  • Not great for specialization.
  • Lack of consistency. You rarely do the same workout twice.
  • Odd programming.
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    SIMILAR ARTICLES & IDEAS:

    Crossfit is hardcore

    Anyone can do it, but not everyone should do it.

    The heart-pounding workouts, sense of community, and amazing results are what keep people coming back for more, but you can...

    Crossfit Lingo

    Crossfit might as well have its own dictionary. 

    • Box: Crossfit gyms are called "boxes."
    • WOD: Stands for Workout Of the Day. This changes daily and is typically posted on a white board before class or on the Box's website.
    • AMRAP: As many rounds as possible in an allotted time that is given by the coach.
    • Various names of people you don't know: There are several benchmark WODs in Crossfit that are named after women (Helen, Fran, and Mary, for example).

    How to find a good coach

    A coach can make or break your experience.

    Read their reviews, ask friends for referrals and see if you can try a class or two before you join to make sure it's a good fit.

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    Crossfit

    Crossfit’s workouts can include powerlifting; gymnastics and calisthenic type activities like ring pull-ups and rope climbing; and often cardio in the form of running, cycling, or rowing. You can a...

    A training session

    You can get a training session before starting classes. This will depend on your gym (your box) but some offer a free session to teach the techniques.

    Boxes also let you sign up for a series of beginner-specific classes before you jump in with everybody else.

    The barbells

    Bars come in a variety of weights, from 15 to 45 pounds, and those giant plates are available in sizes going down to 10 pounds. 

    That means the barbell has about the same shape and size no matter how heavy it is.

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    The real benefits

    Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

    You can gain a lot from giving physical activity a real place of privilege in...

    Home exercises can help

    It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

    It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

    Lower and upper body movements

    Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

    For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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