You are hereThe CrossFit Survival Guide for Beginners-Part Two
The CrossFit Survival Guide for Beginners-Part Two
This post is for everyone who is new to CFO and CrossFit programming. We have put together some guidelines for the new athlete in hopes that CrossFit can provide a lifetime of fitness.
1. Learn the movements and commit to the fundamentals! These will the basis of the programs efficacy. When you are learning a new movement, go light, reduce the repetitions and emphasize excellent form.
2. Start easy! We offer a "Fundamentals" workout every day. The Fundamentals workout is designed for athletes who are new to the program and want a slower on-rampt tot he full fledged WOD. Modify the WOD any way you need to - split up a high repetition set into many low rep sets, reduce the weights, reduce the volume or distances.
3. Make the WOD a habit. Three days on, one day off. Consistency is the key, intensity will follow. Give yourself a few months to adjust to the stimulus.
4. Get your nutrition in order! You will reap GREAT benefits from adjusting your nutritional intake to support your training goals.
5. Remember that doing the WOD Rx'd can be a multi-year goal!
What would those of you who are CF veterans add, emphasize, and insist on for a new CrossFitter? Training tips, your recollection of the early days, what you would have done the same, what you would have done different? Post to comments.
***IMPORTANT ANNOUNCEMENT***
The blood drive has been canceled today! We're looking to reschedule the blood mobile for next week. Stay tuned.
to quote woody allen "80% of success is showing up"
just show up.
the trainers and cfo community will provide encouragement. the results come pretty quickly and will of course reinforce your efforts.
Never, under any circumstances, go anywhere near the GHD machine.
I cannot tolerate 3 days on 1 day off for very long. I generally need more rest than that when I am following CrossFit programming. Since CrossFit involves picking up weights that are sometimes pretty heavy for multiple reps, it may behoove new athletes to focus almost exclusively on strength for a time. Yes, I realize that this does not completely embody a broad, general, and inclusive fitness, but if you can't the lift the prescribed weights, strength is what you need. Learning how to squat correctly and practicing it repeatedly under more and more weight is very useful.
The magic recipe (taken from the prophet Rippetoe):
Lift progressively heavier weights
Eat lots of food
Get stronger
Nicole, thank you for this post. Being new to Crossfit is both daunting and humbling to say the least. I appreciate the encouragement, advice and reminder to scale back as needed. See you in the gym!
Don't get Rhabdo...and don't let Nicole train your parents.
Don't let go of the rope!
Don't get discouraged if everyone finishes a workout before you do... do your best and put your heart into it but don't kill yourself trying... remember that everyone wants to see you succeed - it's just as inspiring to witness people putting inthe effort as it is to see them making gains... eat well, and eat enough...
Trainers - what's going on with the blood drive? I want to donate but won't be available until 6:30 (or until I'm done with Murph, whichever comes first). Could you fill me in on the details of signing up?
You are paying for high-end trainers and we have some of the best out there: Take advantage of them! Your trainer is there to:
1) provide a scaled version of the WOD perfect for you
2) correct flaws in your form and execution
3) encourage you to push your limits
4) help you to work on areas of pain, tightness, etc
5) answer your questions
Also, take responsibiltiy for your own sh*t:
Learn the movements right the first time or you will get in bad habits and risk injury and worse, sub par performance.
It is good and right to push yourself beyond what you think you can do (intensity), but if you cut corners you are only cheating yourself.
Most of these movements call on multiple muscle groups that are designed to work together. If you don't execute properly, you risk losing the full capacity of your muscles/tendons/joints (the supporting cast can get left behind as the superstars take over).
The presribed movements are ADVANCED - it takes time, discipline and PATIENCE to learn them properly.
Lastly, learn to listen to your body: Take time to warm up and attend to areas of pain and tightness (dysfunction).
was that too preachy? maybe... but I stand by my sermon!
B - I think you might have the wrong Okumu ;)
tomc -
"... but if you can't the lift the prescribed weights, strength is what you need."
WRONG. some people aren't coming to crossfit to be able to complete workouts as Rx'd, and strength is not what they need. They need a broad, generalized, and inclusive fitness program where they trainers actually care and the community is helpful and supportive, and that is exactly what CFO will give them. From your post, you're suggesting that the average person who walks in the doors of CFO should start a strength biased program because they cant do the weights as Rx'd!? with the exception of a fine young gentlemen named tristan, and a way bigger than normal dude with size 16 shoes, I can't think of anyone who can walk in off the street and complete our workouts as Rxd. And yes, 3 on 1 off is hard, but if you want to get fit, you might want to try things outside your comfort zone.
anyone rather do Murph tomorrow at 9?
Tomiswrong, I have to agree with you.
My advice to beginners would be not to worry about whether you're doing a workout as Rx'd. You need to find a balance between pushing yourself hard enough to progress, and not pushing so hard you get injured. Where that balance lies is different for each of us. If you're 21 and strong as an ox (Tristan), you can go for it. If you're 45 and this is all new, take your time. You'll know if you scale a workout down too much, and the next time you can go up.
Doing any workout as Rx'd is a worthy goal. Some will come sooner than others. Work on technique, push yourself when you can, and don't neglect the nutrition side of the equation.
Sierra,
The sign-up sheet is on the white board, doesn't look like there are any slots after 6p.m., though there are some mid-afternoon. Give me a call at the gym if you want me to sign you up.
Eat something before you do Murph.
I would be careful about giving blood pre or post murph (or any xfit WOD for that matter)
sprinting @ 6p.m. Piedmont High Track, who's in?
I have been slighted for the last time. YOU WILL RESPECT MY BLOG PRESENCE!!!
***IMPORTANT ANNOUNCEMENT***
The blood drive has been canceled today! We're looking to reschedule the blood mobile for next week. Stay tuned.
Just a reminder - Please place your Fuel2Go order by 4pm today. We want to be able to feed these delicious dishes to you!
Visit www.fuel2go.blogspot.com or call (510) 495-4711 to order.
Thanks for your support, Lance
"the average person who walks in the doors of CFO should start a strength biased program because they cant do the weights as Rx'd"
Out of context this is well said.
What we know is if you have two athletes coming from opposite sides of the spectrum ie strength vs endurance, the strength athlete will be more proficient at crossfit faster. We have also seen that the endurance athlete will be more susceptible to injury in the gym and in life then the strength athlete. "strong people are harder to kill" as rip would say. If you are good at crossfit we can assume that you have broad general and inclusive fitness. So if you are coming fresh off the street and your goals are to have bgif or be good at crossfit than it makes sense to start out with strength biased programing.
"you might want to try things outside your comfort zone"
That sounds like a personal attack. Get out of your comfort zone and back up what you are posting with your own name.
drama strikes the boards again,lol. Sorry nicole cant make sprints, got called into work.
I would like to retract my statement regarding one's parents being trained by Nicole. She is a wondeful trainer and I would have my parents trained by her anytime. I wish I could say the same for Mike.
> "... but if you can't the lift the prescribed
> weights, strength is what you need."
>
> WRONG.
Then I take it endurance would be the aspect of physical fitness that would enable someone to lift the prescribed weights. If not endurance, then perhaps flexibility?
I think that for the majority of people, doing the workouts as prescribed is a big goal, although I could be wrong about that. That the community is supportive is a wonderful benefit and I would say CFO is especially rich in that community spirit.
Several athletes have walked in CFO's door and been able to do the prescribed workouts, often at very high levels of achievement. They all share a common trait - they are really strong. How did they develop that strength? Usually through a very focused period of progressively increased weight training, although there may be exceptions to that.
If my premise is correct that strength is often the limiting factor to completing many of the workouts as prescribed, then yes, I would say getting stronger should be a real priority for anyone walking in the door. I'm surprised this would be treated as a controversial statement. Knowing how to keep your back in extension while deadlifting 315lbs is a very valuable skill to have when you are pulling 225lbs for reps in Diane. Knowing how to squat with weight makes your air squat safer, too.
Now is strength the only thing that is important? Certainly not. It's just one piece of the puzzle. However, given that it is a piece of the puzzle that many lack (including myself), and that it can be particularly difficult to develop the necessary strength to do some CrossFit workouts as prescribed without some kind of specialized strength training, I stand behind my statement. I think that many would benefit from focusing on a limited section of the lifts.
I also realize that such training might not be enjoyable for some. Doing workouts with a group is unbeatable and you do not reap the same benefits from squatting alone in the corner. That doesn't make getting strong any less necessary. However, what would I know? I have very limited experience doing any CrossFit workouts of any kind. I am primarily a meathead concerned with eschewing discomfort.
I can't make sprints tonight. Sorry, Nicole! Sorry too to you Tami, I know you'll be there.
I could be persuaded to pick up a few Guinness and meet up at CFO after the last class if anyone is interested in joining me. Just because the Blood Bus was a no-show doesn't mean we can't celebrate St Pat's the old-fashioned way.
Speak up, because I am only coming over if it is a party - I don't need any more quality alone-time with Mike.
What's up CFO?
Tom, my perspective on the Rx'd weights is they are arbitrary. Some of them are challenging for our strongest athletes. Who cares if you have to cut the Rx'd weight in half to complete the workout? As long as you're working hard, and you're getting stronger, it seems equally valid to work on all of the 10 elements of fitness instead of focusing on one (strength) before addressing the others.
If this means I have to turn in my lifting shoes, please notify my attorney.
Wow Brandon you are really going soft these days.
>...don't let Nicole train your parents.
Posted by: Brandon B. at March 17, 2009 8:26 AM
>I would like to retract my statement regarding one's parents being trained by Nicole. She is a wondeful trainer and I would have my parents trained by her anytime.
Posted by: Brandon B. at March 17, 2009 3:24 PM
7 HOURS of remorse!! A new record for B.
> If this means I have to turn in my lifting shoes, please notify my attorney.
I'll give him a call, Joe. :)
Robyn
I showed up at 6pm to take the crew to the bar. Jameson on me. But I had no takers. I ended up spending the next 4 hours at George & Walts. I'd still be there if they took credit cards.
Any way, next Tuesday, anyone who is around, Jameson on me at that bar around the corner from CFO....post 5pm class.