CrossFit is a program designed to build your strength and condition your body. According to CrossFit founder, Coach Greg Glassman, the program is designed to optimize an athlete's physical competence in 10 domains of fitness. These domains include cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, balance, agility and accuracy. CrossFit is physically demanding, but is an effective training tool for military, athletes, police and firefighters. CrossFit offers many ways to adapt the daily workout to fit within any limitations, including those of a beginner.
Weightlifting
During CrossFit a prescribed Word of the Day, or WOD, is geared toward an in-shape, experienced-at-CrossFit male. Therefore, the amount of weight prescribed to be lifted may be significantly more than what you are ready or able to lift. All weightlifting CrossFit exercises may be performed with lighter weights or a PVC pipe. It is more important to obtain the correct form when performing the exercise, as well as ensure your body goes through the full range of motion during the exercise, rather than try to push around weight that is too heavy for you. Try to maintain the prescribed number of repetitions for each workout, but adjust the amount of weight you lift to meet your abilities.
Bodyweight Exercises
CrossFit uses your bodyweight as resistance for many exercises including handstand pushups, pullups, squats and muscle-ups. You can alter these exercises by reducing the load of your bodyweight and still work the same muscles. For example, you can replace handstand pushups with incline pushups by elevating your feet on a box and performing a modified handstand pushup. You can also substitute a light dumbbell press to work your shoulders rather than performing a pushup of any kind. Pullups and muscle-ups can both be made easier by supporting your weight in a heavy elastic band or jumping from a box to the "up" position. To make squats easier, hold on to a low stationary bar to support your bodyweight and lower your bottom toward the floor, going through the entire range of motion of the squat.
Endurance Training
CrossFit incorporates endurance in the workouts by encouraging participants to maintain an averaged high level of intensity over a set period of time. As a beginner, it is important to pace yourself so you can work out for the duration of the CrossFit class, but it is also important not to over-exert yourself. Plan on pushing yourself to a level of discomfort, but not to the level where you will injure yourself or make yourself ill. You should exercise at a pace you have to push yourself to keep constant, but still be able to maintain proper form and breath control while working out.
Recording Workouts
CrossFit workouts are performed either for time or for number of repetitions obtained in a set period of time. Each WOD outlines the workout and will either state "for time" or "AMRAP," meaning "As Many Rounds As Possible." You should record your time or number of rounds for each workout. Also specify the amount of weight used for each exercise, even if you only use a PVC pipe or require a band to assist you in pullups. A journal recording your results is helpful so you can refer back to a workout when it comes up again and see your time or number of repetitions to beat.
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