Thread for new Crossfitters (pin this?)
bostonwolf
Posts: 3,038 Member
I figured it might be a good idea to pin a thread to the top for any new folks who are starting Crossfit. We generally tend to share the same information on different threads with new folks so one spot might make it more efficient and make sure everything that needs saying get said.
For new folks:
1. Focus on form and technique above all else. If your box/coaches aren't doing this already (they should be) then question them as to why. Learn how to do the exercises the right way with lighter weights, then slowly build speed/weight/intensity. It's a very natural progression and one that will feel right when you do it.
2. Learn to love the foam roller. It will hurt. A lot. Keep doing it as it will greatly aid your recovery. Talk to your coaches if you have any mobility issues about the best ways to address them. If you have no mobility issues, I hate you. Kelly Starrett's (K-Star) site MobilityWOD.com is a great resource for all mobility issues.
3. As a 44 year old, I'd advise doing CF no more than 3 times a week to start. You will be using muscles you did not know you had. You will be more sore than you thought possible. Give 3x/week a month and if you feel good, add a class or two. Even a year in I think I could maybe do 4 WODS a week and still rest and recover properly, but I feel better if I do 3 then come in and do some lifting or just straight cardio.
4. If you have questions, ASK. Ask your coaches first, ask here if for some reason they can't help or you don't want to ask them. You will always find someone willing to help.
5. Pick a skill early on and master it. Double unders is probably the easiest for most people. I still haven't mastered it yet, but I'm much better than when I started.
Anyone else?
For new folks:
1. Focus on form and technique above all else. If your box/coaches aren't doing this already (they should be) then question them as to why. Learn how to do the exercises the right way with lighter weights, then slowly build speed/weight/intensity. It's a very natural progression and one that will feel right when you do it.
2. Learn to love the foam roller. It will hurt. A lot. Keep doing it as it will greatly aid your recovery. Talk to your coaches if you have any mobility issues about the best ways to address them. If you have no mobility issues, I hate you. Kelly Starrett's (K-Star) site MobilityWOD.com is a great resource for all mobility issues.
3. As a 44 year old, I'd advise doing CF no more than 3 times a week to start. You will be using muscles you did not know you had. You will be more sore than you thought possible. Give 3x/week a month and if you feel good, add a class or two. Even a year in I think I could maybe do 4 WODS a week and still rest and recover properly, but I feel better if I do 3 then come in and do some lifting or just straight cardio.
4. If you have questions, ASK. Ask your coaches first, ask here if for some reason they can't help or you don't want to ask them. You will always find someone willing to help.
5. Pick a skill early on and master it. Double unders is probably the easiest for most people. I still haven't mastered it yet, but I'm much better than when I started.
Anyone else?
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Replies
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All are great advice. Just to add to the list -- sort of a 5a:
5a. You will quickly learn which move(s) you don't do very well (it could be because of a mobility issue, poor form, lack of strength, balance issues, etc.). Don't ignore these "goats". Pick a few days per month and work exclusively to improve them. Scale significantly until you master the proper movement. Try to get as technically proficient in as many moves as you can, even those you don't necessarily like (can you say, snatches or handstand pushups?!). It will make the WODs much more fun!0 -
6. write down what your lifting so you can look back on how your progressing - so satisfying!0
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Oh yeah. LOGGING. Either buy a WOD planner or just a regular notebook and section off the back 10-20 pages for PRs/Girls/etc0
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