Some of the most common concerns about CrossFit that I hear: It's expensive. It's intimidating. There's a lot of pull-ups. There's a lot of new lifts. I don't know how to start.
All of these things kept me from starting CF for years, even when one of our best friends started his very own gym. Eventually, he convinced me to give things a try when he described CF as just taking weight from the floor to above your head, and doing it as fast as you can. I thought that didn't seem so bad, so I decided to add in some CF to what I was already doing.
Now, even though I managed to get started on my own, I do feel strongly that a CrossFit affiliate gym is by far the best place to get the proper introduction on all of the lifts and exercises. However, these gyms are often pricey. So even though in an ideal world, we would all get training at our local CrossFit, I think the beauty of this "sport of fitness" is that it is functional movement that can be done almost anywhere. Something CF prides itself in is making fitness accessible to EVERYONE. So, I truly believe that if you are safe and know your own limits, you should be able to work your way through almost any workout. Here are a few things I found helpful when I started:
- CrossFit.com "Get Started" page. I cannot emphasize this enough. I would start here, read about CF and the reasoning and science behind it. When you decide to get started, they have hundreds of videos and resources available. If you cannot find a lift or WOD demo here, then look on YouTube or google.
- CrossFit Omaha has a great list of Workouts on the Road (a link on the main page). These do not require any weights or fancy equipment. This is how I got started. Pick one of these a day or a couple per week, do them to the best of your ability, and see how you feel. If you are anything like me, this will get you hooked!
- After you are hooked, then look at BrandX WOD scaling. This website posts scaled down versions of every single WOD posted on the CrossFit page. I found this really helpful at first, until you get the hang of how to scale things down to your personal level.
- A "Loop" resistance band. I used this to assist with pullups for the longest time.
- If you already belong to a gym, you can certainly try to do CF workouts there. I found this frustrating after awhile, so I convinced Husband we needed a garage gym (truth be told, he didn't need much convincing at all). We will talk about our garage gym in posts to come.
In closing, here is Greg Glassman's take on World-Class Fitness in 100 Words:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. "
He makes it seem so simple. No excuses, right?