Cross Fit For Beginners: Best guide for cross fit-2023


How To Step Into The Box And Start Cross Fit:

Especially if you’re new to CrossFit and just getting started, class can be intimidating. It can be frightening to watch someone easily climb 20 feet on a rope or complete a set of 100 double unders without stopping, as if they were a professional boxer.

We’re all at different points in our journeys toward fitness, and that’s an important thing to keep in mind. In addition, even though it might seem intimidating, beginners in CrossFit are not expected to be familiar with all of the hundreds of functional fitness movements.

What Is Cross Fit?

CrossFit is not just a workout or training regimen. Additionally, it’s a great place to find a sense of belonging. To many people’s surprise, I had never really taken part in a CrossFit class or been a part of a CrossFit gym before I recently moved to Durango, Colorado.

I knew that signing up for a CrossFit box would be a great way to meet people and integrate into a group of like-minded individuals who loved fitness and wanted to get in better shape, even though I didn’t know anyone. So I entered Catacombs Fitness, fell in love with the place right away, and was greeted by an incredible coach. After my initial consultation, I enrolled in a free class and an on boarding foundations course. I was hooked after my first class the following Sunday.

I’ve been lifting for years, but there are many exercises I can’t do, including double unders, rope climbs, and butterfly pull ups. But like anything else, learning to do it well simply requires practice when you’re a beginner.

CrossFitters usually enroll in a class and complete a WOD (workout of the day). Instead of doing the exercises in a class setting, you can also do them privately or with a trainer. The majority of workouts begin with a warm-up, continue with a functional workout of high intensity, and finish with a cool-down that includes mobility exercises.

The programming is how the exercises are put together. Alternate programming methodologies can be used if you discover that your programming is deficient in some movements. The individual functional fitness programming we offer for instance, is marketed under the name Train TSK. We can help if you want a more competitive program or if you find that your training needs improvement.

It doesn’t matter what fitness level you are at with CrossFit, which is a great thing. Scaling and pacing the workout according to your level of fitness is the secret to CrossFit. You’re going to get a kick a$$ workout whether you’re a Games athlete or someone who has never even set foot in a gym, much less lifted a dumbbell.

How CrossFit Workouts Work?

CrossFit workouts typically include a high-intensity interval broken down into precise time intervals, with constantly changing movements performed with a variety of equipment, including kettlebells, dumbbells, barbells, plyo-boxes, and medicine balls. CrossFit is fantastic because it’s both difficult and enjoyable. It keeps things interesting and new each time you enter class to train to be proficient in so many different movements.

Now that you have a general understanding of what CrossFit is and how the workouts look, you can start to consider how the environment, participants, coaches, and class structure will affect your experience.

Take a job-like approach to CrossFit. To truly enjoy your job, you must get along with your coworkers, have an excellent and understanding boss, and work in a fun and creative environment. Your CrossFit box is essentially the same in this regard.
Don’t stop doing CrossFit altogether if you can’t get along with the other members or your coach. Just locate another box. Asking for a trial week at each gym or box you’re thinking about would be a good idea, in my opinion, so you can get a sense of the people and atmosphere there before you commit.
The class schedule also needs to accommodate your schedule. If you discover that there aren’t enough available classes and coaches, you might want to look for another box.

How Frequently Should I Attend CrossFit As A Beginner?

Ideally, you ought to make an effort to visit as frequently as possible. It takes time to get better, and there are a lot of functional strength training and Olympic movements to learn. No matter the objective, staying consistent is the most crucial and important component to seeing results. In the beginning, try to schedule at least three classes per week. You’re going to feel a lot of pain. There will be days when you need to take a day off between classes to rest, work out lightly, or engage in an active recovery.

How to Find a CrossFit Gym?

It can be intimidating to begin a new fitness journey, but it can also be exciting. If you’ve never done CrossFit before, you may be unsure of how to locate a gym with knowledgeable trainers, quality programming, and friendly members in a supportive environment.


CrossFit Gym
CrossFit Gym

Ask Around:

You may have seen that CrossFit box, also known as a gym, while driving past it or learned about it from a friend, but either way, you’re prepared to sign up for your first CrossFit class. Referrals are one of the best ways to locate a reputable CrossFit box. Ask your friends and family if they know of any gyms in the area. Don’t be afraid to ask your social media friends for recommendations if no one you know in person has joined the dark side.

Do Your Research:

Researching the gym itself is the next step. It doesn’t need to be that serious. Since you probably already looked at their Instagram page, let’s be honest. Examine their social media pages, the reviews on their website, and reviews from other websites such as Yelp or Google. This can be a really helpful way to get a sense of the kind of people, setting, and classes offered at that particular gym. At the very least, you should look into the classes that are offered and confirm that the times work with your schedule.


Creating a sense of community is a hallmark of CrossFit, but not all gyms are created equal. You should probably look for a gym that is welcoming and affirming.
If you’re into that kind of thing, some gyms even offer their members happy hour events or outdoor workouts.


Class Structure:

Some CrossFit gyms will base their classes on student experience. They might have specific times set aside for new members like you if you’re a beginner. But many gyms offer regular classes that mix people of all fitness levels. Don’t be intimidated by this. Everyone has their own journey and started somewhere.

Get a Guest Pass:

It’s acceptable to try a few classes at various gyms to determine which setting and coaching approach work best for you. A good coach can also make a big difference in your experience and motivation over time, just as feeling supported and welcomed by the CrossFit community can.

The atmosphere is not friendly:

The CrossFit box is probably not the gym for you if, when you enter for a tour or a guest workout, you don’t feel welcomed or validated. To be fair, people occasionally become overly skeptical of everything about a new experience because they are anxious about trying it. In general, believe in your instincts.

Social media posts from the box may not sit well with you. Or the gym might not provide or be receptive to looking into what you require to feel secure and at ease. That could be anything from consistent wheelchair access to bathrooms with no distinction between genders. Make sure the location where you’ll be leaving everything out on the floor will put out the welcome mat for you in any case.

High Injury Rate:

Your safety is one of the biggest worries when beginning a new fitness regimen. Therefore, it’s a warning sign if a CrossFit box has a history or reputation for causing many injuries. It might imply that the coach lacks the necessary expertise regarding the exercises, intensity, or equipment, which would lead to member injuries.


Another thing to think about is cleanliness. Every gym will experience some wear and tear over time, as well as unique odors during busy times. Additionally, you don’t want to perform burpees in mud every time. A box’s disregard for member safety can be reflected in the coaches and ownership’s lack of gym upkeep, which isn’t necessarily a good sign.

What Constitutes a Good CrossFit Coach?

One of the ways CrossFit differs from a typical commercial gym is the constant coaching provided by a coach. You don’t need to hire a personal CrossFit coach to work with one; they’ll probably be leading your classes. Since almost anyone can become a fitness trainer and a personal training certification is only a test away, it’s critical to know the traits and credentials to look for.


To become a CrossFit coach, unlike at other gyms, you need to finish CrossFit certification courses in addition to your personal training certification. The CrossFit certification process involves four levels. Your coach should therefore at the very least be a Level One CrossFit Trainer.

Coaching Style:

Good coaches are not just those with the right credentials. The most satisfying coaching has been found to be humanistic coaching that offers uplifting inspiration, a close relationship, and support. Coaches who employ instruction, democratic leadership philosophies, and encouraging feedback can encourage greater team efforts. Every coach has a unique style that they respond to best, but in general, the most important qualities are those that make you feel supported, confident, and at ease.

Teaching Style:

The ability to instruct others in the whats and whys of CrossFit can make or break an athlete. Understanding each workout and its purpose can help you stay motivated, whether you’re trying to compete or are just trying to get in shape. A good coach will explain the rationale for the exercise in addition to giving you the programming. If you’ve never performed a squat, you might be wondering why you should right now. You may be able to love them a little bit more if you explain that it’s a practical exercise meant to enhance your life outside of the gym.

Knowledgeable About Modifications:

Find a coach who is skilled at modifying workouts to suit your body, whether you’re a beginner or an experienced athlete with unique movement requirements that may be different from those of other athletes in your box. You want the coach to show an active desire and willingness to learn so that they can coach you most effectively if they are unable to assist you in modifying movements to suit your needs or experience level.

Commitment During Class and Training:

When a potential coach is working with you, pay close attention to how invested they are. Anyone can read the exercise from the board, but the difference is in having someone there to help you through it. Probably not paying attention to you or your form is a coach who is preoccupied with their phone or lunch. That could put you at risk for a nasty mix of low motivation and increased risk of injury.

Trash Talking:

There is nothing wrong with a little friendly teasing between clients and coaches who are familiar with one another or with a healthy skepticism of particular exercises. However, a coach who consistently criticizes the exercise of the day can quickly deplete your motivation. Additionally, morale and self-esteem can suffer significantly more if the trash talking is directed at you or other group members.

Poor Boundaries:

Take note of the relationships your prospective coach has with their participants. Being sociable and encouraging is different from being flirtatious, suggestive, and generally exhibiting poor boundaries. Concern should be raised by suggestive remarks about your or other people’s bodies. You should never need to put up with clients being touched, not even to correct their form, without their express permission.

Unwillingness to Learn:

When you enter a gym, it’s acceptable if your potential coach is unaware of all the different modifications you might require. However, you should avoid coaches who seem annoyed or hostile toward the idea of doing their homework to help you access workouts. A good coach will be willing to admit when they don’t know something and will show a desire to learn more in order to improve. If your coach isn’t helping you achieve that, feel free to choose another one.


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