If you're thinking about starting CrossFit or have just taken your first steps in this discipline, you've probably realized that it's an intense, challenging, and rewarding type of training. CrossFit combines a wide variety of functional exercises performed at high intensity, and although it may seem intimidating at first, with the right guidance, you can achieve amazing results.
As every September, there are new faces in the pits, and that's why we've decided to offer some practical tips for all of them to help you adapt safely and effectively. Let's get started!
1. Don't obsess over weights and intensity
One of the most common mistakes among beginners is trying to lift heavy weights or perform exercises at maximum intensity from day one. Although CrossFit is known for its focus on intense workouts, it's crucial that you first focus on learning proper technique when starting out. Movements like Olympic lifts (clean & jerk, snatch) or gymnastic exercises (pull-ups, muscle-ups) require time and practice to execute properly.
Don't get frustrated if the rest of the class seems to be going at a much more advanced pace. We were all beginners once, and you might be surprised by how much time and practice your classmates have on you. Don't compare yourself to others; the important thing is to enjoy the process and progress at your own pace.
Technique errors increase the risk of injury, especially in high-intensity sports like CrossFit. Mastering movements with light or no weights will allow you to progress more safely and effectively. Despite the widespread perception that it's a highly injury-prone sport, CrossFit is actually one of the sports with the lowest injury rate, with only 3.1 injuries per 1,000 training hours—far below sports like soccer, which has 36 per 1,000 hours. Remember that gradual progress is the key to success.
Source: Dr. Robert Oh.
2. Know the basic movements
CrossFit is based on a series of fundamental movements that you'll find in most classes. These movements include weightlifting, gymnastics, and cardio exercises. Some of the basic movements you should know include:
- Squat : This is one of the most fundamental movements. Learning to do it correctly will improve your lower body and core strength.
- Deadlift : Crucial for developing strength in the back and legs, but requires precise technique to avoid injury.
Source: Stronger by Science.
- Press : Movements like the shoulder press or push press are essential for improving strength in the shoulders and upper body.
- Pull-ups : A basic gymnastics exercise that builds strength in the back and arms.
Remember, you don't need all the gear right away . You might see your teammates equipped with accessories like knee pads, wrist guards, or specific footwear, but don't worry. The most important thing is to train with the basics, and over time, you'll figure out what additional items you need. (Starting with good clothing like Aether's is more than enough 😉).
3. Focus on consistency, not perfection
When you're starting out in CrossFit, it's easy to feel overwhelmed watching experienced athletes complete WODs quickly and with heavy loads. However, don't compare yourself to them. Instead, focus on being consistent with your training. Progress is gradual, which is why the most important thing is to train regularly.
Consistency also means not rushing into adding weight or intensity to your workouts. Technique first, everything else second . There's no point in lifting heavy weights if you don't have solid technique to support your movements. Technical errors can lead to stagnation or, worse, injury. Coaches will be there to guide you; be sure to listen to them.
4. Listen to your body and respect recovery times
CrossFit workouts are intense, especially if you're used to other types of physical activity or completely new to exercise. It's crucial to listen to your body and respect rest and recovery days. During exercise, your body creates micro-tears in your muscles, which need time to repair and grow.
Proper recovery is key to avoiding overtraining, which can negatively impact performance and increase the risk of injury. Incorporating rest days, as well as active recovery techniques like stretching, foam rolling, and getting enough sleep, will allow you to achieve better long-term results.
5. Adopt good nutrition to complement your training
CrossFit is a demanding discipline, so your nutrition plays a key role in your progress. Make sure you're consuming enough calories to fuel your workouts and recover properly. A balanced diet that includes protein , carbohydrates , and healthy fats will provide you with the energy you need to perform at every session.
- Proteins : Help with muscle repair and growth. Sources like chicken, fish, eggs, and tofu are ideal for improving recovery.
- Carbohydrates : These are essential for maintaining energy levels. Foods like brown rice, oatmeal, potatoes, and leafy green vegetables are excellent options.
- Healthy fats : From sources like avocado, nuts, and olive oil, fats help maintain hormonal balance and provide energy.
Adequate protein and carbohydrate intake is critical to improving recovery and performance in high-intensity athletes, such as those involved in CrossFit.
Source: CrossFit.
6. Ask everything you need
Does what's written on the board sound like Chinese to you? AMRAP, RM, EMOM, T2B... these are terms you'll probably hear in your box, and at first, they may seem like foreign language. Don't worry, we all go through that phase. The important thing is not to be left with any doubts.
Ask your coach or teammates anything you need. CrossFit fosters a supportive community, and everyone is willing to help. Over time, these terms will become part of your everyday vocabulary.
7. Climbing is not easy
When you're starting out, you probably won't be able to do every exercise in its full, or "RX," version. Don't worry, "scaling up" doesn't mean easy ; it means adapting the workout to your current level, which is crucial for your safety and progress.
All athletes, even the most advanced, have had to scale exercises at some point in their career. This allows you to focus on learning the movements correctly without exposing yourself to injury by trying to overload your body prematurely.
8. Be patient and enjoy the process
Progress in CrossFit takes time. It's important to be patient and enjoy the process of gradual improvement. Advances in strength, technique, and fitness don't happen overnight, but with consistency, dedication, and the right mindset, you'll see results.
Conclusion
Starting CrossFit can be intimidating, but with the right mindset and following these tips, you can make the most of your experience as a beginner. Remember, CrossFit is a journey of continuous improvement, and each training day brings you one step closer to your goals. Don't be afraid of being a beginner —we've all been there—and over time, you'll become one of those seasoned athletes you admire today. Enjoy the process, learn from every workout, and stay positive to achieve lasting results!
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