CrossFit for Beginners

CrossFit can be very intimidating at first glance. For many people, their first exposure to CrossFit is the CrossFit Games. While the competitive side to CrossFit can be entertaining, it more closely resembles a professional sport compared to what we do in our gym.

Even though our workouts aren't the same as the competitive events at the CrossFit Games they can still be pretty intimidating if you don't see the whole picture.

Program for the fittest

We write our workouts to be challenging for everyone, from the fittest among us to the rank beginner. There is a desired stimulus we want you to get out of each training session but how we get it is different for each person.

The workout for each day is written for the fittest amongst us. We do this for a couple of reasons.

Performing a workout as written should be the goal or aspiration for everyone. It may not happen today, but someday it's a possibility for anyone. Fitness is a journey and there is always something to work on or improve.

The second reason is that we track the improvement in our fitness by setting standards and comparing our performance to those standards. By writing a "Rx" version of a workout we've set a standard to test our fitness on a daily basis.

Scaling & Modification

It is through scaling and modification that 99% of us perform the workout each day. This is the process of picking the appropriate weight and movements to deliver the intended stimulus to everyone in the class.

The below example is a workout in which we want everyone to work hard for about 15 minutes, do some overhead pressing, and upper body pulling.

The number of scaling and modification options are infinite, but I've included an option for someone that has a few months of training and someone that is a beginner.

Rx Workout
400m Run
30 Pull-ups
21 Handstand Push-ups
800m Run
21 Handstand Push-ups
30 Pull-ups
400m Run

Scaling Option Intermediate
400m Run
30 Ring Rows
21 Handstand Push-ups from a box on knees
800m Run
21 Handstand Push-ups from a box on knees
30 Ring Rows
400m Run

Scaling Option Beginner
200m Run
15 Ring Rows
15 Dumbbell Overhead Press
400m Run
15 Dumbbell Overhead Press
15 Ring Rows
200m Run

This could be modified even more. For example, if for some reason you shouldn't be running we could modify the run to a row on the indoor rower.

As you can see even the workout scaled for a beginner preserves the intended stimulus. They probably won't run as fast as a more experienced athlete so we've shortened the runs. The pull-ups have been replaced with ring rows which have many levels of difficulty, so they can be performed by anyone, and is still an upper body pulling movement. Finally, we changed the handstand push-ups to a dumbbell overhead press. You'd be able to pick an appropriate weight for your dumbbells and your shoulders will feel the same after the workout as someone who has a higher level of fitness and performed the workout as Rx.

Our Elements Course

Every beginner to CrossFit goes through our elements course. This course instructs you on how to perform many of our movements in a safe and effective manner. We cover all the basics of being in the gym as well as improving your fitness.

This program is designed to get most people up to speed and ready for joining our group classses. You'll have nothing to worry about when finished with the elements course.

Personal Training

In some cases we need to design a custom program to get the best results. This could be for many reasons steming from a person being too out of shape or limited to perform the movements and workouts in the elements course.

We can adapt our training methodologies to anyone but sometimes that works best in a 1-on-1 training enviroment.

When we say that anyone can do CrossFit we truly mean it. You don't need to get into shape first because CrossFit gets you into shape. Know that we can help you know matter the situation. Everyone is a beginner at some point. The choice is yours to see what you're capable of.