CrossFit For Beginners in 2024: 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.

CrossFit For Beginners
CrossFit For Beginners

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.

CrossFit For Beginners
CrossFit For Beginners

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

  1. Come prepared: Wear comfortable workout clothes and bring your best energy
  2. Don’t be afraid to ask questions: The coach is there to help you and make sure you’re doing the exercises correctly.
  3. 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.
  4. 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.
  5. 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.
CrossFit For Beginners
CrossFit For Beginners

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

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

CrossFit for Beginners Tips

See ya in the box,

< Home | CrossFit for Beginners

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