CrossFit Skills Don’t Just Happen: Make a Plan
The first thing you need to do when starting out with CrossFit is make sure you have some basic skills. You don’t want to get injured because your muscles aren’t strong enough yet!
So what are these basic skills?
Well, here’s a quick rundown:
1) Jumping jacks – These are exercises where you jump up and down while holding onto something (usually a barbell).
They’re great for developing core strength, which will come in handy later on.
2) Squats – This exercise involves standing on one leg and bending at the knees until your thighs are parallel to the ground.
Your body should form a straight line from head to toe. When performing squats, it’s best if you keep your back flat against the floor throughout the movement so that your spine doesn’t round during each rep.
3) Pushups – These are exercises where you hold a weight in front of your chest.
While keeping your elbows bent, push yourself up until your arms reach above your head. Keep pushing yourself up until you feel like you could lift a small car over your head.
4) Pull ups – This exercise involves raising one arm overhead and then lowering it back down to the floor.
You then lift up the other arm. You perform this exercise while hanging from a pull-up bar.
5) Running – This is an exercise where you run as fast as you can go.
Runners are usually very lean and have well-developed leg muscles.
Once you’ve become proficient at doing all these movements (don’t worry, it doesn’t take long to learn how to do them), you’re ready to make your CrossFit workouts easier or harder. One way of doing this is by scaling the exercises to meet your skill level. So if you can’t quite do a pull up yet, you can do an assisted pull up where you have your training partner help you lift your bodyweight.
The next step for scaling is doing a different exercise in place of the one you’re having problems with. For example, if you can’t do a pull up then you can substitute a chin up instead.
If you’re having trouble with a particular exercise, you can also choose to scale the range of motion. This involves doing an easier version of the exercise, one that doesn’t require you to move through the entire range of motion. For example, if you’re struggling to do a pull up then you might try a different grip where you only have to raise your chin above the bar instead of trying to touch your chest to it.
There is no shame in scaling the movement or load in a CrossFit WOD! The goal is to finish the round. If that means you have to scale the movement down so that you can do, say, just one pull up rather than 10, then do it!
That’s one pull up more than you could do before you walked into the gym.
These are just some basics of what you can expect when starting your CrossFit journey. The best way to make sure you succeed in this journey is to find a box(CrossFit gym) and start taking some classes. The first day you walk into the gym, ask the staff questions and tell them you’re a beginner.
They should be able to help you find the right classes and lessons to take so that you have fun while you’re there.
Good luck and have fun!
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text Written by Wilfred Okrah, Crossfit Tean Owner Published in collaboration with GymnasticBodies.
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Sources & references used in this article:
CrossFit And Age–How to Coach Older Athletes by J Acevedo – boxrox.com
The success of CrossFit and its implications for businesses of all types by S Gomillion – 2017 – trace.tennessee.edu
Breaking barriers: Women’s experiences of CrossFit training during pregnancy by T Prewitt-White, CP Connolly… – Women in Sport …, 2018 – journals.humankinetics.com
The lived experience of CrossFit as a context for the development of women’s body image and appearance management practices by M Podmore, JP Ogle – Fashion and Textiles, 2018 – Springer
Inside the Box: How CrossFit® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body by TJ Murphy – 2012 – books.google.com
The Business of CrossFit by M Cej – CrossFit Journal, 2009 – library.crossfit.com
The World of CrossFit by P DiPrimio – 2020 – books.google.com