CrossFit For Beginners: How To Get Started In 2023 [Ultimate Guide]

Table of Contents

CrossFit For Beginners in 2023: How To Get Started And What To Expect

Tired of the same old gym routine? Bored of just lifting weights and running on the treadmill? CrossFit is here to change the game.

CrossFit is the ultimate full-body workout. It combines a mix of cardio, strength training, and gymnastics to give you the ultimate fitness experience.

No muscle group will be left untouched, and you’ll be challenged in ways you never thought possible.

But it’s not just about the physical benefits. Starting a CrossFit routine can also help boost your mental toughness and give you a sense of community and camaraderie. Experience the real power of the tribe.

So why wait? Get ready to push your limits, break through plateaus, and see results like never before.

Getting Started – CrossFit For Beginners

Find a CrossFit box near you

Check the Official CrossFit Affiliate Map

First things first, you gotta find a “box” near you. A “box” is just a fancy way of saying a CrossFit gym.

Here’s the thing, CrossFit’s a registered brand, so in order to call themselves a CrossFit gym, they gotta be affiliated with the CrossFit organization. That means they pay a fee to CrossFit to use the brand and their coaches have to be certified by CrossFit.

So, if you wanna make sure you’re getting good coaching, find an official box near you.

How to Choose a CrossFit box

When it comes to choosing a CrossFit box, there’s a few things you wanna keep in mind. Here’s a quick rundown of what to look for:

Certified coaches: The most important thing is to make sure the coaches at the box are legit. They should be certified by CrossFit, Inc. and have a good rep in the community.
Community vibe: CrossFit is all about the community, so check out the vibes at different boxes. See if the athletes are friendly and supportive, and if the coaches foster a positive environment.
Equipment: Make sure the box has all the equipment you need for a well-rounded workout, like barbells, dumbbells, kettlebells, pull-up bars, etc. Most of the official CrossFit gyms have similar equipment but some have older or newer stuff. Check this before signing up!
Class schedule: Check out the class schedule and see if it fits with your schedule. Make sure they offer additional classes you’re interested in, like gymnastics, endurance, strength training, Olympic lifting, etc.
Location: last but not least, location is key. You don’t wanna be driving an hour to get to the box.
Social media: Check their social profiles, it’ll give you a good sense of the box and the community.

The right box for you is the one that makes you feel welcome, challenges you, and helps you reach your fitness goals. So, check out a few different options, talk to the coaches and athletes, and go with your gut.

What to expect in your first class

A typical CrossFit class is like a three-round fight.

Round one, we warm up and get our joints loose with mobility exercises.
Round two, we work on some heavy lifting, building that strength and power.
Round three, the main event, the WOD (Workout of the Day), we bring the heat with high-intensity, sweat-dripping, heart-pumping action. It’s usually 15-30 minutes of pure fire.

But don’t worry, we got scaling options for the newbies out there, so you can adjust the workout to your level and still crush it.

Common exercises you’ll encounter in CrossFit

Squats
Deadlifts
Pull-ups
Push-ups
Rowing
Running
Burpees
Box jumps
Jump rope double unders
Rope climbs
Clean and Jerks

CrossFit for Beginners 5 Movements to Learn

Scaling options – CrossFit for Beginners

Reduce the weight of the barbell
Substitute movements
Reduce the number of reps
Increase rest time

Tips for newbies to make the most of your first CrossFit workout

Come prepared: Wear comfortable workout clothes and bring your best energy
Don’t be afraid to ask questions: The coach is there to help you and make sure you’re doing the exercises correctly.
Scale the workout: The workout will be challenging, but don’t try to lift too heavy or do too many reps right away. Start with a weight and reps that are manageable for you and work your way up. At the beginning, focus on quality over quantity. This is a MUST.
Don’t be intimidated: You might walk into a “box” and see some absolute beasts crushin’ it, but remember, they all started where you are now. Don’t let the sight of fit and fast CrossFitters freak you out. They were in your shoes once too. Keep your head up and don’t let fear hold you back.
Have fun: Remember that you’re here to improve your fitness and have fun. Don’t take yourself too seriously and enjoy the experience.

CrossFit For Beginners – Starter Pack

When it comes to starting CrossFit, you don’t need a lot of gear to get started.

All you really need is a comfortable t-shirt, shorts or leggings, and a pair of athletic shoes.

Before you go out and spend money on all the bells and whistles, make sure you’re going to stick with it. If you know you’re going to love it, there are a few things you’ll want to add to your starter pack:

Comfortable t-shirt and shorts or leggings: You wanna make sure you’re moving and grooving in clothes that ain’t gonna restrict you.
CrossFit-specific shoes: These bad boys are designed for lifting heavy, jumping high, and moving fast. Trust me, you’ll notice the difference. (Article About Best CrossFit Shoes here)
Jumping rope: It’s a classic CrossFit staple and a great warm-up tool. Just make sure you grab a decent one, ’cause the ropes in the box might be worn out.
Grips or chalk: These will save your hands from tearing up during those gymnastics WODs. Chalk is a cheaper alternative, but grips are more durable. Try both and go with your preferred one. (Best CrossFit Grips Article)
Water bottle and a towel: You’re gonna be sweating like a pig. Make sure you stay hydrated and wipe that sweat off.
Good attitude and a willingness to learn: This is the most important piece of gear. Leave your ego at the door and be ready to learn and work hard.

Nutrition, Recovery and Injuries for CrossFit Beginners

Good Food: You can’t out-train a bad diet, and that’s a fact. Just like any other sport, CrossFit requires proper fuel to perform at your best. Eating a balanced diet with plenty of protein, healthy fats, and complex carbohydrates will give you the energy you need to crush those WODs. And don’t forget to stay hydrated.
Rest: The importance of recovery and rest days can’t be overstated. Your body needs time to repair and rebuild after intense workouts, and skipping rest days can lead to injury and burnout. Make sure to schedule in at least one active recovery day each week, and consider taking a deload week every 4-6 weeks to give your body a chance to fully recover.
Safety: Injuries and burnout are no joke. To avoid them, make sure to listen to your body and scale back when needed. Don’t push through pain, and make sure to properly warm up and cool down before and after each workout. And don’t forget to stretch. It’s easy to skip it, but it’s crucial for preventing injuries and keeping your body feeling limber.

Key Takeaways for CrossFit Beginners

Starting a CrossFit journey can be intimidating, but it’s worth it:

The full-body workout will leave you feeling sore, but stronger
The community aspect is a huge part of CrossFit, and you’ll find support and camaraderie in your fellow athletes
Consistency is key, so make sure to attend classes regularly and stick to the program
Listen to your body and make adjustments as needed to avoid injury and burnout
Just start.

FAQ – CrossFit For Beginners

How should a beginner start CrossFit?

A beginner should start by finding an official CrossFit gym and signing up for a foundations course or a beginner-specific class. This will give you the opportunity to learn the basics of CrossFit and start getting comfortable with the movements.

Is CrossFit good for beginners?

CrossFit is definitely good for beginners, as long as you’re willing to put in the work. The program is designed to be scalable, so it can be adjusted to fit your fitness level. And, because CrossFit is a full-body workout, it’s great for beginners looking to build overall strength and fitness.

How often should I do CrossFit as a beginner?

As a beginner, it’s recommended to start with 2-3 CrossFit workouts per week, and gradually increase as you become more comfortable and confident with the movements. It’s also important to listen to your body and not push yourself too hard too soon, to avoid injury.

Can I start CrossFit out of shape?

Yes, you can start CrossFit out of shape. The beauty of CrossFit is that it can be scaled to fit any fitness level. It’s important to be honest with yourself about your current fitness level and to communicate that with your coach. They can then help you scale the workouts to your abilities and help you progress safely.

What is FAQ?

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.

Is CrossFit healthier than gym?

CrossFit is a great option for overall health and fitness, but it’s not necessarily better or worse than a traditional gym. It all depends on your personal goals and preferences. If you’re looking for a full-body, high-intensity workout that incorporates strength and cardio, then CrossFit may be a good fit for you.

What are the negatives of CrossFit?

CrossFit is a high-intensity workout and can be hard on the body if not done properly. It’s important to have proper form and technique to avoid injury. Overtraining can also be an issue if you’re not careful. Some people may also find the competitive atmosphere of a CrossFit gym intimidating.

What is FAQ?

Does CrossFit change your body shape?

CrossFit can change your body shape if you’re consistent with your workouts and following a proper nutrition plan. Like any other sport will change your body. It’s a full-body workout that includes strength training, cardio, and functional movements, which can lead to increased muscle mass and decreased body fat.

Is 40 too old for CrossFit?

CrossFit is for all ages and fitness levels, age should not be a barrier to starting CrossFit. It’s important to listen to your body and scale the workouts as needed.

What I wish I knew before starting CrossFit?

CrossFit is not about comparing yourself to others or trying to keep up with the person next to you. It’s about pushing yourself to be the best version of yourself. Patience is key, as progress takes time. Learn the lingo and don’t overdo the accessory work on the side. Embrace rest days and remember that a flatter stomach doesn’t necessarily mean you’re training harder.

How soon do you see results from CrossFit?

It varies from person to person, but generally, you can expect to start seeing results within the first 2-3 months of consistent training. However, it’s important to remember that progress takes time and consistency is key.

What should I expect during the first month of CrossFit?

The first month of CrossFit is usually a period of adaptation to the new movements and intensity. Expect to be sore, tired and challenged. It’s important to listen to your body and progress at a comfortable pace. As you get more accustomed to the movements, you’ll start to see improvements in your strength, endurance, and overall fitness.

CrossFit for Beginners – CrossFit for Beginners – CrossFit for Beginners – CrossFit for Beginners – CrossFit for Beginners

CrossFit for Beginners Tips

See ya in the box,

< Home | CrossFit for Beginners