Buzz
CrossFit's rigorous workouts often spark heated debates. One thing’s for sure: once you dive in, you’re likely to find yourself talking about it constantly. However, the sport (or routine, or discipline, or hobby?) also has its fair share of detractors. So, for anyone curious but unsure of what to expect or whether it’s worth the hype, let's break it down.
To get everyone up to speed, CrossFit exercises can involve powerlifting, Olympic-style weightlifting, gymnastics, and bodyweight movements like ring pull-ups and rope climbing. There's often a cardio component too, with activities like running, cycling, or rowing. You’ll also encounter stretches, push-ups, and many other exercises along the way.
When you take a class, expect a focus on the WOD, or ‘workout of the day’. You won’t do everything in a single session, but rather a specific subset of exercises. The goal could be improving your deadlift or it could be a metabolic conditioning (or 'metcon') workout, which combines cardio with full-body strength exercises to target multiple fitness aspects simultaneously.
I recently gave CrossFit a try, even though many of the exercises were familiar to me and already in my routine. Here are a few things I discovered:
You can schedule a training session before jumping into regular classes. Depending on your gym (or 'box', as they call it), they may offer a free session to help you learn basic techniques. Many boxes also offer paid private lessons or series of beginner-focused classes to help ease you in before you join regular sessions with everyone else. During my session, I started learning the snatch technique, though I'll be waiting until I'm more comfortable before attempting it with heavy weights.
The barbells are lighter than they seem. If you're accustomed to gyms with only 45-pound bars and large 45-pound plates, you might be confused when you see CrossFitters lifting them as if they were effortless. It turns out there are various bar weights, ranging from 15 to 45 pounds, and those massive plates come in sizes as small as 10 pounds. This means the barbell maintains a similar shape and size regardless of its weight.
No one expects you to Rx a workout right away. The WODs posted on Crossfit.com or at your gym often suggest challenging weights or complex moves that may seem impossible to you, like “I can’t even do a single handstand push-up, let alone 45 of them.” But even in a box with experienced athletes, few people do the prescribed (Rx) weights or movements every single time. These numbers are goals to work toward, and your coach will guide you in modifying exercises for an appropriate workout. For example, you may substitute handstand push-ups with push-ups on a box to adjust the difficulty.
That said, I struggle to imagine a complete beginner walking in and immediately having a great experience; it feels like some prior knowledge of your body and past exercise experience is necessary. CrossFit has a reputation for pushing people into exercises that may lead to injury, but by understanding your limits and choosing a good coach, you can reduce the risk.
Now, let’s discuss what newcomers can expect.
If you’ve tried CrossFit, what do you wish you had known before starting? What lessons did you learn in your first few days or weeks?
If you haven’t tried CrossFit but might be interested, what would you like to know? What questions or concerns do you have?
If you haven’t tried CrossFit and never plan to, because you think it's ridiculous, feel free to quickly move on to the next article.
