How to get started with CrossFit

Crossfit is a finess program origionally developed by Greg Glassman which emphasizes breadth of finess over specialization. One saying about crossfit is that it specializes in not specializing. The workouts are known as WODs (workout of the day) and combine diverse movements and energy pathways. Movements come from diverse backgrounds like Power-lifing, Olympic-lifting, Gymnastics, Cardio-training, and emphasize functionality over muscle isolation. For example you will never see a curl in a crossfit workout becuase it is not a movement you would do to accomplish something but you will see squats, lifts, pulls and other movements which are functional (i.e., they accomplish a task).

The global crossfit-community centers around www.crossfit.com which serves as a source of WODs, finess information, instructional videos, and an active forum to discuss elements of finess, diet and Crossfit in general. There are many crossfit affiliates located mostly within the US which are operated in many different ways but mostly take the form of a gym which offers classes based on learning movements and doing a WOD together (this helps increase the competition element for your workout) while being coached. Some affiliates offer crossfit with other finess programs like martial-arts or strength training.

One element of crossfit which is frequently intimidating to someone starting crossfit is the mascot Pukie the clown. This mascot was created because of the intensity of some of the workouts drove some people to puke either because they wen't beyond their limits or didn't scale up the intenstity of their workouts in a normal pace. If you work to understand your limits and are patient with your progress you can become an excellent athelete without ever "meeting Pukie" and this fear should not be something to worry about if you follow the advice in this article.

I recommend that you start with WODs which involve body-weight exercise only to get a feel of the metabolic element of crossfit which is one of the most unfamiliar things to most people. Movements such as pull-ups, push-ups, air-squats, running, and sit-ups can be combined in many amazing combinations that when done in a workout measured for time can have a potent effect on even the most fit athelets. Some classic Crossfit examples of this are (Chelsea was the first workout I attempted with a first score of 9):

Chelsea (each min on the min for 30 minutes; your score is the round your fail at)

• 5 pull-ups
• 10 push-ups
• 15 squats

Barbara (5 rounds for time)

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 squats

Angie (for time)

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

You can log your workout scores for these workouts and see the scores of others at www.myworkoutdata.com.

What if you can't do 100 pull-ups or even 1 pull-up? This is the question most first timers ask. This brings us to the concept of substitutions and scaling which is one of the halmarks of crossfit which makes it adaptable to everyone. Its a bit of an art to adjust the WODs to something appropriate for eveyone but as a beginner I'd start with these ideas and then look for more info on substitutions at www.crossfit.com.

Subbing

If you don't have the equipment or are unable to complete the full number of reps even while breaking the set up you will want to sub the exercise for something similar but less taxing.

Pull-ups can be subbed with Ring-rows (if you have a set of adjustable rings), Rubber-band pull-ups if you have long fitness rubber-bands, or Cleans if you have a barbell available. Another alternative which is physcially harder but may be necessary if you don't have a pull-up bar is to do pull-ups on a door-frame.

Push-ups can be subbed with push-ups on your knees (I'd only do this if you actually are unable to complete the number of push-ups; women can do regular push-ups contrary some beleifs). Another sub for push-ups is inclined push-ups on a box where your feet are on the floor but hands are placed on an elevated platform.

You probably won't need to substitute squats or sit-ups; just break the set down to a managable size.

Scaling

The other element is scaling the workout volume down to an appropriate size. For example on Angie if you are unable to do 100 of each of those exercises even when breaking the sets up you might want to do it with 50 reps of each exercise until you develop the strength and endurance to do the workout with 100 reps. I call workouts like Chelsea "self-scaling" as there will be a point when you won't be able to continue and that will be the end of the workout. Workouts for time also scale in duration; in your early workouts don't try and get a smoking time, start slow and pace yourself and understand how much work is involved in some of these workouts.

A Crossfit gym is unlike most gyms you have attended before and usually utilizes space more than packing any fancy equipment in. As your home gym of affiliate gym grows this is what you will want to think about getting listed in order of importance.

1. Power-lifting barbell and set of bumber plates.
2. Rowing machine (Concept 2 is the popular brand)
3. Set of dumb-bells
4. Plyo-boxes (for jumping)
5. Lifing rack and bench (for squats and presses)
6. Medicine-balls
7. Ab-mat
8. Glute-ham developer

With these items you will cover the needs of about 95% of the WODs.

Most atheletes don't think about their diet or follow the general guidelines of low-fat high-carb which is prevelent among fitness circles. You will quickly discover that this will be inadequate to maintain and recover from frequent (3 days on 1 day of) WODs. Most Crossfitters start out on fixing their diets once they realize they are having trouble recovering from workouts or are meeting Pukie in workouts (having surgar the day of an intense workout is one of my main reasons for feeling sick during a WOD). I recommend starting with The Zone by Dr. Barry Sears which provides guidelines for maintaining lean body mass while creating an effecient metabolism. That provides the basis of most serious Crossfit athelets diets with lots of variation from there depending on the individuals needs but as a beginner doing the Zone as prescribed will get you ready for most anything a WOD can throw at you.

Beyond the three workouts recommended above if you haven't yet joined a crossfit affiliate I would watch and attempt the WODs posted on www.crossfit.com as well as read the comments there on substitutions people are making and times and scores they are getting. This help you learn the things which go in to a workout, how to scale it for you ability and where you strenghts and weaknesses may lie. Doing the WOD also helps you develop both your strenghts and weakesses as you won't be able to avoid choosing workouts which may emphasize places where you are still developing or have a more difficult time.

Even better than working out a home is joining an affiliate, you can find the info on the crossfit homepage, which is where you will get coaching and be able to work out with others. This helps develop the competition and community aspect of crossfit which you will find is one of its greatest strengths and motivators.