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CrossFit Workout – 8 Things to Know Before Your First




What is CrossFit?

              CrossFit is a comprehensive activity whereby various movements from different sports are used to help you achieve the best possible fitness results. Weightlifting, powerlifting, rowing, and gymnastics are just a few of the sports activities which have made their way into CrossFit. The idea behind it is to maximize the amount of work the individual can manage to perform within a set time. This helps one to move better as well as boost fitness levels. CrossFit Workout is thus all about carrying out a series of movements and activities at high-intensity levels.


What happens during a CrossFit class?

            If you never attended a CrossFit class, you may be interested to learn what happens. Typically a CrossFit class is divided in three parts: the warming up, the skill or strength component, and the workout for that day.

              The warmup is tailored to suit the subsequent skill or strength component. Skilled workouts are generally designed to improve one’s ability to carry out certain exercises such as the jumprope double-under. Strength workouts, on the other hand, are aimed toward strength goals. So, just as their name implies, they are intended to increase one’s strength.

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           The workout of the day, or WOD in short, includes a specific set of exercises. These need to be carried out in a specific amount of time. In most cases, these are devised to be total body workouts that take between 8 and 16 minutes. More intense ones last around 3 minutes only.

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              Now that you are a bit more knowledgeable about CrossFit, we would like to list the most important things to bear in mind before you give it a go. This will help you to be more well-prepared and thus manage to achieve better results.

The top 8 things to keep in mind before your first CrossFit workout.

 1. Do not be too competitive – start slowly and increase gradually

           When you start out you may be excited to do well and manage to achieve great results. However, you cannot expect to be awesome right from the very beginning. It takes time to achieve good results, and you must start slowly and avoid being too competitive as you check out what others who are more experienced than you are managing to do. So, make it a point to be realistic and start with beginner-friendly workouts. These may seem too simple, but it is best to start slowly and add new exercises at higher intensity levels as you get used to it. Being able to manage your expectations is a key part of success.

 2. Safety Considerations

          Every type of exercise comes with some level of risk, and CrossFit is no exception. However, generally speaking, as long as you are careful in choosing what exercises to do about your experience level, you should not worry. CrossFit is in fact, considered to be a fairly safe type of training.

            According to research, CrossFit participants who trained less than three times per week were likelier to suffer from some injury. This is because the more consistent one is, the better one will get at it, and the chances of injuries will diminish considerably. The more you exercise, the more you will become familiar with the movements required for the exercises.

           On the same note, it is worth mentioning that having a hands-on coach to help you through the CrossFit movements is a big plus. It will also reduce the chances of injuries substantially. This is because coaches will be aware of the movement quality and safety.

             What one needs to be careful of is Rhabdomyolysis. This is a condition that is often linked to CrossFit. One could end up suffering from this condition if one overdoes it and pushes too hard. There could be a risk of muscle tissue breakdown and the possibility of the release of waste into the bloodstream. Such waste is kidney-damaging and thus quite serious.

 3. Ideal for everyone

            One of the best things about CrossFit is that it can be tailored according to one’s experience level. Even an elderly person, for example, could do some CrossFit exercises as long as the load and intensity is suitable for them.


             In reality, the workout can be customized and scalable according to the person’s skill level or condition. Once one gets more muscular and more experienced at it, changes can be introduced accordingly in a gradual manner.

 4. CrossFit Classes

          CrossFit classes are generally structured to be chosen according to the individual’s experience level. Generally, there are introduction classes ideal for beginners and those who never tried out CrossFit. Basic bodyweight movement workouts and an overview of beginner-level workouts will make up such sessions.


             Then there will be more intensive workouts whereby the foundational movements of CrossFit will be tackled. Regular classes generally last around three-quarters of an hour to an hour. A warm-up will generally consist of exercises such as lunges, squats, jumps and jumping jacks. Then there will be the skill or strength focus, followed by the workout for the day. The class will finish up with cooling down and stretching out.

 5. Choosing a reputable CrossFit gym

            Now that you have a clearer idea of what CrossFit classes entail, it is important to say something about finding a CrossFit gym that will offer you the best service. Avoid the temptation of simply picking the gym that is located closer to you or the one which is offering the cheapest prices. There are several things you should consider carefully before choosing a gym as at the end of the day this will have a considerable impact on how CrossFit will work out for you. You want to get the best possible experience in terms of quality and reliability, as well as in terms of safety.


               For starters, you need to ensure that you will find competent, helpful, and experienced coaches at your chosen gym. Try to find some information about the coaches, such as their certifications and how many years they have been teaching CrossFit. You do not want to end up with a coach who does not have much experience in CrossFit or is not even certified. You need to be careful as the demand for CrossFit is quite high and this led to many gyms offering CrossFit classes, often with coaches who are not that experienced.

            Most CrossFit gyms will offer the first lesson for free. Try to attend such a session at a couple of gyms to get an actual idea of what they can offer. This will help you to compare and contrast different gyms and their coaches.

Importatnt Factor for Crossfit Workout

              Another important factor with choosing a CrossFit gym is the community feeling it offers. You need to place importance on choosing a gym that complements your needs. You should feel comfortable with how they do things and that everything fits your personality and personal situation. Communal camaraderie plays a significant part on the CrossFit Workout experience. A supportive community can go a long way in making you feel better about it all.

             Lastly, you must ensure that the gym you choose has the equipment required for certain exercises. Kettlebells, bumper plates, full squat racks, are just a few of the items you will be needing.

 6. Clothes

           Whenever you engage in an exercise routine, you may focus too much on the exercise itself. However, an important part of success is the need to wear suitable clothes.

          While it is important that you are comfortable, clothes also have an impact on your safety too. Women prefer tank tops and crop tops. Some of the best options include the Mippo, and the icyzone workout tank tops.

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          Shorts that are not too tight are generally preferred for CrossFit, particularly by men. Hyperflex shorts are ideal for cross-training, as well as for lifting and gym workouts. Anthem Athletics, Brokig, and Silkworld are good brands for shorts. Workout leggings are coupled up with padded sports bras help to offer good comfort to younger women during a CrossFit workout. Drakon, icy zone and Reebok offer various good options

           Be careful about the materials these clothes are made from. A lightweight material is important. You want a relaxed feeling while exercising.

 7. CrossFit Equipment and Supplies

           Certain exercises will require you to use specific equipment. Battle ropes, resistance bands, gymnastic rings, and kettlebells are essential. However, besides such equipment, you will also need to be careful on certain requirements. Such as a mat with a tailbone protector, knee support braces, hand grips, and back supports, which are sometimes ignored. In truth, these are extremely important to help you carry out certain CrossFit exercises properly and safely.

           The gym where you will be exercising should offer good quality equipment and the coach should help explain how to use the equipment during the particular exercises to ensure you are doing this safely and correctly.

      Some of the best brands offering high-quality CrossFit equipment and supplies include Fitbit, Champion, Nike, Under Armour and Amazon.

 8. Supplements

           Supplements that boost your power and recovery are considered essential, especially if you are working out very seriously and have certain goals in mind. There are a whole range of supplements that you can choose from. It is critical to choose wisely, as not all supplements can be trusted or deliver the results or effects they claim to offer.

             A quick overview of different supplements and checking out reviews posted by those who tried them out will set you off on the right track to choosing well. You cannot trust an advert blindly as at the end of the day; any product manufacturer will claim that his product is the best on the market.

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           Regarding supplements, you will need to consider their ingredients, as all-natural is always the best option. Some supplements focus more on pre-workout endurance, while others focus more on energy stimulation and recovery. Check out any side effects that might have been mentioned by users, and do carry out some research to verify the reputability of the particular brand.

            Omega 3 fish oil supplements are often recommended. Prospera supplements are also very much acclaimed, as they help with muscle recovery and joint mobility. The format of the supplements may also affect your choice. Some prefer to stick to capsules, while others find it better to buy chewable supplements. Other alternative formats are also available.




              It is surely an enticing option if you have never tried out CrossFit. You may be a beginner in fitness and workouts, and in that case, CrossFit is a great way to start. On the other hand, you already engage in certain workout exercises but never gave CrossFit a go. Make sure to try it out, as it can offer an exciting fitness experience and several benefits.

           CrossFit is a very versatile sport that introduced many people to weightlifting. It is encouraged several others to build mental toughness as well as find an excellent outlet for competition in sports. CrossFit can also help you build a great physique, which anyone would love to have. It also helps to build improved muscular endurance.

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