Starting CrossFit. A Beginners Guide To CrossFit

We have recently noticed an increase of CrossFit Beginners registering for our site. This is different from 2007-2008 where most of our users were veteran CrossFitters. I thought it would be a good idea to put together a quick guide for Beginning CrossFit.

First, Watch This

What’s CrossFit? (Short Version)

CrossFit is a workout regimen that gets you good at everything(running, weightlifting, gymnastics etc) with a simple approach. There is a WOD(workout of the day) that you have to perform. Do a WOD 2-6 times a week and you’ll get in the best shape of your life.

What’s CrossFit? (A little longer version)

CrossFit is the greatest strength and conditioning program in the world. It combines weightlifting, gymnastics and monostructural cardio(running, rowing, jumping rope etc) movements into measurable workouts. Measurable simply means that there is always a definite score or result for your workout. For example, a popular CrossFit workout is Helen where an athlete performs 3 rounds of 400 Meter Run, 21 Kettle-bell Swings, and 12 Pull-Ups. Helen is scored by the time it takes you to finish it. Other workouts are scored by the number of rounds(AMRAP), total weight(loads), distance and repetitions of movement(s). There are plenty of different workouts. I know what you are thinking. There is no way I can do that! A great thing about CrossFit is that every workout can be scaled to your current fitness level. For example, you could scale Helen to 2 rounds of 100 M Run, 10 Kettlebell Swings(10 lbs) and band-assited pul-ups(a thick rubberband that helps you do pullups). You would still time and record your workout. The next time you perform Helen you try to set a personal record(PR) by either doing the workout prescribed this time(Rx’d), scaling less or improving on the time with the same scaled workout. The goal is always the same, to do better! CrossFitters do a WOD(workout of the day) once, you guessed it, a day. The WODs will help improve your 10 general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, accuracy., also known as Main Site, puts up a WODs for the public everyday. It looks hard, because it is. Doing a workout as prescribed (Rx’d) is an accomplishment alone. Don’t worry, you can scale any workout to your fitness level. As you CrossFit more you will have to scale less. Soon you will be the envy of your friends and family.

How Do I Know I’m Getting More Fit?

In CrossFit there are benchmark workouts that are usually repeated at-least once a year. The workouts cover all ten general physical skills; respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Increasing your performance in these workouts increases your overall fitness level. On beyond the whiteboard we automatically keep track of your benchmarks. For example, check out Jeremy Kinnick’s Benchmarks.

I’m in. How do I start?

  • If you signed up for our site it’s simple. Just log in and there will be a “To-do” section that will tell you what the WOD is. We also have a solid collection user submitted movement demo videos that you can watch before doing a WOD. Note, you don’t have to use beyond the whiteboard to CrossFit. You can get the WODs free everyday from In fact, you can get them free on beyond the whiteboard also. Our services include tracking and analyzing your CrossFit stats.
  • There are 3,000 Licensed Crossfit Affilaites that offer CrossFit classes for people of different fitness levels. From elite athletes to elite couch potatoes. It’s simple really. You show up to the gym. A CrossFit trainer tells you what to do. You do it and get in shape. I highly recommend going to a CrossFit Affiliate(Most Gyms Offer A Free Class). Don’t worry, you can still use beyond the whiteboard to track your stats. In fact, there is a good chance the entire gym uses the site. Even if they don’t, you’re still better off at an CrossFit Affiliate. If you would like to find a gym that uses beyond the whiteboard check out our Gyms page.

But wait…there’s more

  • For about a nickle a day($25 a year) you can subscribe to the CrossFit Journal, which happens to be the best fitness, health and lifestyle publication in the world.
  • CrossFit also offers amazing courses around the world everyday. The courses range from introductory courses about CrossFit to speciality courses like Running. Do yourself a favor and go to one or ten.
Feel free to hit me up on Twitter or Facebook if you have any question or comments.

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1 Comment

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