CrossFit Beginner’s Guide
Preparing You for Your First CrossFit Class
Topics Covered:
Attire
Basic CrossFit Terminology
Class Walkthrough
Community Atmosphere
CrossFit Myths
Membership Fee
Soreness vs Injury
Example Workout
Introduction: What is CrossFit?
CrossFit is a type of fitness program that focuses on high intensity, varied workouts that are designed to improve overall physical fitness. This includes engaging in workouts that vary daily, incorporating elements like weightlifting, gymnastics and cardio. Workouts are often timed and are designed to be practical, mimicking motions you might do outside the gym such as lifting, running and jumping.
My Story:
A year ago, I decided to take a risk. I had never picked up a barbell in my life and I was getting bored with doing the same exercise routine. I decided to try a CrossFit class. I was nervous to try something out of my comfort zone with a bunch of strangers but decided to give it a try anyway. It has been an amazing experience that has not only improved my physical health but also my mental toughness. Your body and mind can do more than you think, and CrossFit taught me that. I am by no means a CrossFit expert or instructor. I am still continuing to learn every day, but I have been consistently doing CrossFit 3 times a week for over a year now.
Below are topics I wish I knew about before my first CrossFit class.
1) Attire
It is important to feel comfortable during each class. You will be moving throughout and there is nothing worse than being hot and uncomfortable when you work out. Here are a few tips to remember before you step into a CrossFit gym.
Shoes: Avoid shoes that have too much cushioning or heel lift. It is best to have shoes that have a flat sole, which will help maintain stability and support.
My take: I have had a couple of pairs of the Nike Metcon shoes, and I found the support and flexibility to be a good fit for CrossFit.Clothing: Avoid cotton and choose more breathable materials such as polyester. Loose, baggy clothing will get in the way during movements. It is best to have slightly fitted clothing, so coaches are able to check your form more easily.
My take: Polyester t-shirts/crop tops and standard lightweight training shorts are your best options. I remember my first class, I wore cotton-based shorts, and it made me hot and uncomfortable. Don’t make that mistake.Socks: Avoid cotton as well as socks that are too thin. Cushioning in the heel and toe works best, as well as Merino wool or synthetic blend material.
My take: Crew length is the best all-around sock for CrossFit. It won’t slip during intense movements and provides ankle support and stability.Bring a stainless-steel insulated water bottle: It is important to stay hydrated throughout the class. There will be a water hydration station that you will have access to. Make sure to take advantage.
2) Basic CrossFit Terminology
During my first class, terms like AMRAP or WOD were being mentioned, and I had no idea what they meant. Here are 10 terms to get you familiar with CrossFit:
AMRAP (As many rounds as possible): Completing as many rounds of exercises as you can within a set time period.
WOD (Workout of the day): The specific workout that is prescribed for that day.
EMOM (Every minute on the minute): Performing a set number of reps or actions at the start of each minute, resting for the remainder.
PR (Personal Record): Achieving a new personal best in weight lifted, speed, or number of reps.
RX (As Prescribed): Completing the workout exactly as it is prescribed, with no modifications.
Metcon (Metabolic Conditioning): Workouts designed to improve cardiovascular endurance and stamina.
Rep: One complete movement of an exercise.
Kipping: A dynamic movement where you use momentum from the hips to assist in exercises such as pull-ups.
Set: A group of reps performed consecutively.
Tabata: A form of interval training (20 seconds work, 10 seconds rest, for 8 rounds).
Of course, there are others, but these were the main ones that were mentioned early on. It would have been nice to know what they meant instead of fake nodding like I had a clue.
3) Community Atmosphere
This is one of the parts of CrossFit that surprised me the most. It has a community spirit that is very positive and supportive.
Accountability and Motivation: The group setting provides accountability that's hard to replicate in solo workouts. People will be pushing you in a good way and high fiving you after.
Variety and Fun: The WOD changes frequently, preventing boredom and promoting a well-rounded fitness regimen.
Education and Coaching: Coaches are not just trainers—they’re educators. They help with form, nutrition, and overall fitness. My coaches have become lifesavers. They’re always willing to help.
Overall, my CrossFit experience from a community standpoint has been great. Between the people and coaches, you will feel very welcome and build strong relationships that enhance your fitness journey.
4) Class Walkthrough
I didn’t know what to expect but was relieved when the coach gave a breakdown of the class:
Intro: Announcements and overview. The coach demonstrates movements and scaling options.
Warm-Up: Movements related to the upcoming workout to prep your body.
Skill or Strength Work: Focused on a barbell or strength movement (approx. 15 minutes).
Workout of the Day (WOD): Combination of strength, cardio, and gymnastics. Usually 20–25 minutes.
Cool Down: Stretch, hydrate, clean equipment, and ask any final questions.
Remember, you can always scale down. Don’t focus on what others are doing—just focus on you.
5) CrossFit Myths
Try to go in with an open mind. Don’t believe these myths:
“CrossFit is only for athletes or young people” — Not true. Classes range from ages 20 to 60+.
“CrossFit is dangerous” — Like any fitness regimen, injury risk exists, but proper coaching and form reduce this.
“CrossFit is competitive” — Most people are there for personal progress. It’s supportive, not competitive.
“CrossFit is only strength-focused” — Cardio is always a part of the workout. It’s very well-rounded.
Membership Fee
Fees vary, but $100–$200/month is standard. For example: $125/month for 3x/week = ~$10/class. It’s worth the impact.
Soreness vs Injury
Soreness: Appears 12–72 hours after, affects multiple muscle groups, improves with light activity.
Injury: Often sharp, specific pain with swelling or bruising, worsens with certain movements.
Disclaimer:
As I mentioned in the intro, I am not a certified CrossFit coach or expert. This guide is based on my personal experience and research. Always consult with a professional coach for personalized advice and to ensure safety during workouts.
Example Workout
WOD: Strength
Back Squat: 5 sets of 5 reps, increasing weight each set with good form.
Explanation:
Back Squat: Barbell on upper back, descend into a squat, and stand back up. Focus on progressive overload and form.
Metcon: For Time (3 Rounds)
400 meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups
Explanation:
400m Run: Boosts heart rate and endurance
Kettlebell Swings: Explosive, full-body movement
Pull-Ups: Strength and endurance under fatigue
Structure:
Complete 3 rounds as fast as possible with good form.
Scaling Options for Beginners:
Back Squat: Use lighter weights and focus on form
Run: Shorter distance or row
Kettlebell Swings: Lighter weight or Russian swings
Pull-Ups: Use bands, do jumping pull-ups, or ring rows