Getting Started #2 – Crawl, Walk, Run
Posted by TracFIT on December 14, 2009
Ok, so you’re interested enough to try a workout. What do you need? What should you do? How should you do it? Here are a few steps to get you in the right direction.
1) Go to crossfit.com for the WOD (workout of the day) and exercise/demo videos. You can also look up listings for training facilities in your area (many have free introductory workout sessions that are worth trying. But be aware, due to the open development style of CrossFit’s business model, not all affiliates and trainers are created equal, check for reviews online or references from friends. You’ll find affiliates ranging from Mr. Miyagi to Cobra Kai)
2) Basic equipment: pull up bar or resistance bands, 1 pair of dumbbells (lightweight), a jump rope. With these, you’ll be able to do 85% of the workouts to a degree.
3) Take it easy and slow. Many people, who have “worked out” for years, may not be ready for crossfit type training. The way the workouts are set up can be unsafe if not done correctly or not SCALED appropriately. Check the ego at the door.
Scaling is the key to not getting rhabdo (kidney failure from muscle fiber destruction), getting overly sore (being too sore means we can’t push the intensity for the next workout, not productive), or getting injured with poor technique (rounding of the back when deadlifting). Watch the videos carefully and search for tips on how to do them online, there’s a huge resource of information out there. Maybe one day I can do a whole instructional series?? For now, search for Brand X Scaling for scaled down descriptions of the workouts posted on crossfit’s main site.
4) As you get used to the movements and the pace of the workouts. Check that your technique is sound. Then, slowly start turning up the intensity. This means either more weight, less time resting, or full range of motion (kipping pullups instead of jumping ones).
5) Monitor your progress. Take pictures to track your progress and keep a notepad nearby when doing your workouts so that you can record the number of rounds completed or time it took you to finish the workouts. It’s encouraging to see, and keeps you motivated to do better on future workouts.
