10 Things CrossFit Beginners Should Know

I want to get out a strong set of principles that I feel every beginner, and for that matter, even experienced, CrossFitter should focus on. These principles will create the foundation that will ensure a strong ability for longevity and injury prevention. When it is all said and done, the ability to maintain training/movement and health is what it all comes down to. So, without further ado and in no particular order, here is the list:

1. Take your time.

Too often people want to rush with their training. They want to catapult ahead to what they see their idols doing. I look at it like the game Chutes and Ladders: everyone always wants to find that ladder to “jump” ahead in their training. However, the difference between training and games is that when you try to jump ahead with your training, you will always slip on the slide and fall right back down.

2. Establish a good foundation.

Your training foundation is comparable to structures like trees. The deeper or broader the roots, the taller the tree will be able to grow. Also, the more durable it will be to withstand the test of time. That is exactly the relationship you should have with your movement foundation. The broader and deeper your foundations are with strength and conditioning, the more you will be able to grow and withstand.

3. Build your stability.

This ties into #1 “Take your time.” The depth of CrossFit is very broad, and one of the best ways to offset injury is to increase your joint and ligament integrity through proper movements and strengthening. Think about all the areas that should be mobile. These are your ankles, knee, hips, upper back, shoulders and neck. Make sure you take the time to build the strength and integrity of these joints/areas of the body.

4. Build your structure.

In CrossFit, your body will be introduced to and put through many workouts, movements and loads (weight). One of the best ways to prepare your body for this is to build your structural integrity. The easiest way to build your structural integrity can be through proper strength building around size to strength to power.

5. Work the fundamentals.

What I mean is work the movements not the standards. Don’t train around what people say is the movement from a competition; train around the strictest positioning and execution of that movement. Within the standards of the movement, take time to build the base first. For instance, when trying a ring muscle up, first work on your ability to perform and execute good horizontal pulling and good pressing strength (along with a range of motion). After you have built your base, create a strong ability to hang, then perform strict pull ups and dips. Then work on the strict ring muscle up, and then add the dynamic action of the kip.

6. General Physical Preparedness (GPP).

If you are looking to further your CrossFit experience and get into local competitions, then create a large GPP in order to create breadth and experience across multiple domains and times. Establishing a large GPP will also grant you the right for added volume and intensity along your journey.

7. Stress, stress, stress.

The single most important thing you can take into account with your training lies around your understanding of stress. The better you are able to understand stress and how it can impact your ability to progress, the more you will be able to progress. Stress is needed, and stress/pressure/stimulus is the only way to see progress. However, if you apply too much and/or too often, then you will quickly go in a reverse order with your progression in the sport. Be mindful of intensity and volume and do what is needed, not what is cool.

8. Do what is right for you.

This ties into stress. Do a program that is right for you, where you are right now - not the newest, coolest thing that your idol is doing.

9. Get a coach.

Everyone needs a coach, and even coaches need coaches. The best way to line up these 10 principles and make sure you are doing what you need to do is get a coach who can guide you to where you want to be.

10. Have realistic expectations.

If I were to start playing baseball, my goal wouldn’t be to get signed by the Yankees. Starting CrossFit shouldn’t be about making the CrossFit Games. Starting CrossFit should be about a journey, a journey you are entering to improve the quality of your life. Have realistic expectations and set your eyes on goals that are right for you.

Want to get started with online CrossFit coaching? Check out Conquer Athlete’s Individual Design Program!