Tips for Beginning CrossFitters by Jessica from Eat.Run.Love
I've been CrossFitting for 1.5 years now and I'm still learning every day. I still can't RX most of the workouts (as prescribed), but I don't care because I notice that I'm getting stronger and most of all I'm having super fun doing it! When I tell people that I do CrossFit, their reactions are often: "Wow, that's really intense, isn't it?", "Well, you must be super strong" or "Haven't seen me around!". Whereas I find it super accessible. You don't have to be super fit or want to train every day if you do CrossFit.
In my box we have a female in her 70s, overweight people, people who do it alongside their other sports because they want to get stronger and yes, some super fit athletes. But I can imagine that sometimes you might find it a bit of a barrier to start CrossFitting. Therefore, in this blog my tips for beginning CrossFitters. I actually wanted to share five tips with you, but I was so excited that I ended up with eight.
Build up slowly
When you just start CrossFitting you don't have to hit the box five times right away. You also didn't immediately start running five times a week when you just started right? Just like any other new sport, build it up slowly. For example, start with twice a week, do this for a few months and once your body gets used to it, you can build up further to the amount you want.
Just like in any gym, CrossFit works with various subscription options. You can take a 10-ride card, a 2x/week subscription or an unlimited subscription (this varies a bit per box). I started with a subscription for 3x a week and changed it to unlimited after a year because I started running less.
Listen to your body
Following on from the above, listen carefully to your body. CrossFit workouts can be pretty intense, so that also means you need to take plenty of time to recover. Especially in the beginning, do not plan two workouts in a row, but definitely keep at least 1-2 days of rest. If you feel like you haven't fully recovered from the previous workout, take it a little easier. Take a lower weight, do fewer reps or go a little slower. There are plenty of opportunities for this in every box.
Eat enough proteins
After a workout, focus on your recovery. Drink enough water, get enough sleep, use the foam roller and adjust your nutrition. You will notice that when you start training more and heavier your body automatically asks for healthy food, at least this is the case for me. Good nutrition contributes to better performance. Pay special attention to your protein intake. Protein allows for faster muscle recovery and muscle building. Provide about 20 grams of protein within an hour of your workout and eat at least 20 grams of protein with each meal as well.
In addition to getting protein from your diet with dairy, meat and grains; it is sometimes tasty and easy to make a protein shake. My favorite brand for this is EkoPura. They offer organic protein powders from grass-fed organic cows, among other things, with no crazy additives or side flavors. They also have plant-based protein if that's preferred. Making a tasty shake after your workout takes no time at all, or incorporate the protein powder into pancakes, oatmeal or waffles.
Listen to the coaches
Coaches are there for a reason. In registered CrossFit boxes, you can assume you have experienced coaches. These can teach you the ropes. Train and practice on good technique before focusing on speed and weight. Coaches can help you with proper technique, as well as give advice on where to scale. In my experience, they are generally very good at assessing this so I always like to listen to this. When a coach gives you the advice to scale back a gear, listen to it. That way you train safely and avoid injury.
Keep a logbook
Maybe it sounds a little bruising; keep a log, but it is very useful. In CrossFit, exercises and workouts recur with some regularity. It is then useful to know what you had last time in terms of time, weight and reps, so that you can properly assess it for this time again. For example, go a little heavier if you feel fit, or do the same if you feel less fit.
It is also useful to keep track of your 1RM (one repetition max) because the recommended weights are often x percentage of your max. For example, in a workout it is recommended to take 50% of your 1RM clean & jerk. Then it's helpful that you know what this is :) Many CrossFit boxes work with an app where you can sign up for workouts, but where you can also keep track of your scores. If this is not the case, just put a notebook in your bag. No one will look at you funny!
Set a goal
As with any sport, it's nice to train with a goal. Think for yourself what you would like to be able to do and train for that. Would you like to be able to do pull-ups? Then make a schedule for this. A coach can often help you with this. Challenge yourself in the workout, but also stay in the box a little longer to practice some more.
Practice, practice, practice; this is the only way you will get stronger and better. Participating in competitions also helps; here you often go just a little deeper than usual and you will see that you can do much more than you think. Competitions such as the Open, Tiglon and Lowlands Throwdown all have a 'scaled' version, making it accessible for everyone to participate.
Wear the right clothes
It is important that you wear clothes that are comfortable. You always do, of course, but with CrossFit it's helpful to pay attention to a few more things. As a woman, pay attention to what kind of pants you wear; many sports tights shine through when you squat. So do the squat test in front of the mirror at home to check if your pants are showing through or not, because a pair of transparent pants is really not that sexy. Is it hot and you want to wear shorts? Short tight shorts are really much more comfortable than short running shorts. The edges of these shorts often cut into your legs and it just doesn't move as nicely. I can imagine that you might have to cross a threshold to put on such shorts, but you are really not the only one, believe me!
Furthermore, it is smart to look at training shoes. Running shoes are great but you will find that they are not as stable with the weightlifting parts like squats, deadlifts, cleans and snatches.
Have fun!
Last but not least, have fun! Nothing is more important than having fun going to your workout. Think about why you are training and make the most of it. Being fanatical is good, being disappointed when something doesn't work out is also ok, but keep having fun. This is the only way to keep exercising. Many people ask me how I manage to do so many sports. It's really because I love what I do. And if I don't like it anymore, then I stop (temporarily).
Jessica started CrossFit 1.5 years ago and now trains 4 to 5 times a week at CrossFit AKA in Amsterdam. She is also training for her first Olympic distance Triathlon in Barcelona in October.
Other interesting articles by eat.run.love:
Faster muscle recovery through nutrition
CrossFit and nutrition go hand in hand!
Photo: Vivienne Magalie @viviennemagalie
