Crossfit training will definitely make you a sports monster if you are serious about it and will also help you improve your fitness more than wonderfully.
More beginners are flocking to this sport than ever before, many Crossfit athletes were beginners at one time and now they are what they are thanks to their efforts.
CrossFit is available to everyone, including you, and why not, you may go a long way with this sport, and you can participate in CrossFit games in the future and be proud of yourself. Yes, I wish you the best, so let’s continue together!
CrossFit training for beginners may be effective and make you achieve great goals related to your physical fitness, but like any sport, CrossFit has a dark side and sometimes it is harsh for beginners, especially if their start is wrong in the first place.
This may make you throw in the towel from your first day due to injury or severe exercise pressure.
That is why you will learn about the 7 tips that any beginner must work on in order to be able to take a correct path and avoid mistakes that may stand in the way, and we will learn more details that help beginners in CrossFit training in general., and also how to get a successful start with CrossFit.
Let’s continue together!
Starting CrossFit as a beginner : Tips and strategies for success
Well, we must agree on some things. If you are determined to start your journey with CrossFit training, you must be aware that you will be ready for the challenge and set goals that must be broken in any way, and certainly the effort that you exchange during CrossFit activities is as much as you can.
If your training path is clear and your goals are clear, you will be ready and nothing will stop you, especially if you adhere to a successful strategy.
You will definitely feel some motivation when the fruits of the plan begin to appear and you feel the development of your fitness and so on.
If things go well with you and you train continuously and safely, and you respect your fitness level, you will inevitably start developing your muscles and endurance, and you will gradually increase the intensity of the exercises until you reach the level of professionalism.
It is about slowness and training smartly, so you must understand This is first, “You are not an iron man, but you can become solid like Muay Thai fighters, and you can be macho like Lazar Angelov, and your endurance is like rugby players.”
Now back to reality, you are still in the beginning, and these fruits that I mentioned come with commitment and hard work.
Now here are some tips that every beginner starting CrossFit training should work with.
7 tips for beginners starting CrossFit training
1 – Start slowly and do not try to impress yourself without the necessary fitness.
I have already talked about this matter in every post related to CrossFit training. It is a high-intensity, high-tempo exercise that requires speed and physical effort.
You, as a beginner, do not think in this way. You should start slowly, for example, during the AMRAP wods (as many rounds as possible).
If the professionals are required to do the largest number of rounds in 20 minutes, try to take a longer time, 30 or 40 minutes, for example.
Also, you will need to slow down the weights that you lift during CrossFit exercises.
Do not try to imitate the CrossFit fanatics in their training, because you will undoubtedly suffer from muscle stiffness after training sessions, and you will not like that and you will hate this sport.
So what should you do to increase your love for crossfit training? Well, focus on slowing down and try to identify your current fitness level as well as your muscle endurance. Suppose you do 3 rounds that include 10 push-ups, 10 burpees, 15 dumbbell curls, 10 mountain climbs, 10 front raises, 10 push-ups, 10 burpees. )
After feeling the improvement of your fitness and endurance, try in the next sessions to gradually increase the number of repetitions, try to increase the weight gradually, and try to do the same exercise in record time, but within the limits of your ability.
Apply this plan with any crossfit exercise.
2 – Learn proper form and technique
Weight lifting techniques and mastering the movements of some exercises is important for beginners starting crossfit to start with first. There are some beginners who think that it is easy and it may seem to them simple movements, but in most cases it is not what they think.
There are some exercises that require experience, such as deadlift, snatches, or clean and jerk. These are all exercises that require precision and mastery, and you cannot perform a clean movement in your first attempts, but you will master it with the passage of time, and the same applies to the rest of the movements.
So in order to learn the appropriate form and technique, you must work hard to achieve this, for example during compound exercises such as deadlifts, try to start with a wooden pole and learn how to adjust the areas of your body with each movement, then move to the bar empty, then add some weights, and so on until that You feel an influx of some experience.
Also, when you do everything right, you not only avoid injury, but also help the muscles grow in good shape, and also get the most benefit from the exercises, so stick to the coaches’ recommendations and be smart.
Free Learn Snatch Guide: Do your first Snatch correctly.
3 – Incorporate mobility and flexibility work
Mobility and flexibility are some of the skills that are highly required during CrossFit exercises, and every beginner should be interested in learning mobility and flexibility because CrossFit exercises require a lot of movement, and this causes a big pressure on your joints and muscles.
So the best thing is to incorporate some mobility and flexibility into your routine as this will reduce the possibility of injury and also help to develop your fitness.
There are several tools that can help you with this such as plyo boxes, climbing ropes, or battle ropes that will help you build strength, improve mobility and flexibility, and help keep your muscles always ready for exercises.
4 – Focus on breathing
Focusing on breathing may be difficult for beginners starting CrossFit training, because doing high-intensity exercises, especially if you are not used to this type of exercise, you will not be able to control your breathing well because the heart rate rises and you need more oxygen.
However, there are several benefits that you will get when focusing on breathing during CrossFit training. The first beneficiaries are the muscles, as the flow of oxygen to the muscles will increase. You will also learn how to control the course of exercises and maintain stability.
Take enough time to learn and practice clean breathing techniques such as inhaling during the eccentric part of the exercises and exhaling during the concentric part, so try to control your breathing well, as this will help you greatly with CrossFit training.
5 – Focus on quality over quantity
Focus on quality, not quantity. What is the point of doing 60 push-ups, 10 pull-ups, and 40 dumbbell thrusters the wrong way in the first place? Here, the quality is completely absent, and all this effort that you put in is useless, and you will not get interesting results, so the quantity is not important if the quality is not available.
Sometimes beginners go to CrossFit classes and do everything they can and try to impress others by doing a large number of repetitions and so on, but this does not give them satisfactory results and this makes them frustrated because their goals are not achieved despite the efforts.
So think about it as follows: to do 5 push-ups correctly and accurately is better than to do 20 push-ups incorrectly, and doing a large number of repetitions in the wrong way can expose you to injury or muscle stiffness, which means you will start to feel great pain in your joints. And you will not be ready for the next session.
So the advice is that proper movement brings sound results. Always focus on the quality of exercise more.
6 – Scale the workout
CrossFit training is one of the activities designed to be more challenging, and you always find CrossFit athletes challenging each other and testing their endurance, whether with cardio exercises or muscle endurance with weightlifting exercises.
You want to Increase your endurance ?
This does not mean that you will raise the tempo to a level that exceeds your physical capabilities, but on the contrary, you should add new challenges with varying intensity and constantly test your physical capabilities, starting from your current level of fitness and working on developing it, and I guarantee you that you will be amazed at the results that you will get.
Also, you may want to train with a beginner like you who seeks to achieve goals similar to what you would like to achieve with CrossFit. This in itself is challenging and more motivating.
7 – Have realistic expectations
When you have realistic expectations, you are an honest person with yourself because you expect the results that you will get based on the efforts that you make to achieve these results, so beginners starting CrossFit training should not expect impressive results with less effort.
As it is known that CrossFit is a challenging and demanding sport, so it is essential that you have realistic expectations of what you can achieve. Progress takes time, but if you do everything right, you will accelerate your progress.
Set realistic goals within the limits of what you can, track your progress, and be patient because patience will help you stay motivated and on the right track.
FAQ
What to expect from the first crossfit class ?
It varies from one gym to another, but in general, expect to come across a simple presentation that explains the sport of CrossFit and get to know the members and coaches.
Then move on to the warm-up, which will include some cardio exercises such as jumping jacks, running or rowing, then you will start learning the basics, which may be skills or techniques And how to perform the movement correctly and so on.
You will move to start the workout of the day (wod), which will inevitably be of low intensity, so that you will do a set of different exercises under a certain rhythm, and it may be restricted to time or sets, then comes Cool Down Stretching, which may consist of walking and relaxation and recovering.
I have never done any weightlifting before, is CrossFit suitable for me?
In short, yes!
CrossFit training can be suitable for all levels, and it can also be suitable for someone who has never carried any weights before, but you must have the appropriate mentality and be willing to learn from scratch and act on the coach’s recommendations.
How long does it take to see results from CrossFit?
The answer to this question is “depending on”, there are many factors that interfere with the time the results appear, including the level of fitness that you started with, diet and nutrition, as well as continuity and your commitment to the exercises.
The results may begin to appear from the first week at the level of your endurance, and it may start from the first month, but you will not be able to notice them because they appear very slowly.
Is CrossFit Safe
In general, CrossFit is a safe sport for beginners as long as they are slow at first and do what is in line with their fitness level.
Also, it is better to train under the supervision of a specialized coach in order to provide you with the correct directions, and he can protect you even from injury, because you are under his eyes and he intervenes when you do something wrong.
Know the benefits and risks of crossfit
What are the benefits of CrossFit
There are many benefits that you can enjoy with CrossFit:
- Increase your energy.
- Your mood improves.
- Achieving weight loss goals.
- Building lean muscle.
- Improve flexibility and balance.
- Increase muscle strength.
- Improve the heart and blood vessels.
Know the effectiveness of a crossfit training program
