beginners Archives - Buffalo Nickel CrossFit

Everyone has to start somewhere

Humans love to compare themselves to others, even when we have no experience in a subject. For example, when people walk into a box for the first time and they see someone pouring sweat, doing muscle ups, flipping tires, and jumping on top of a box the height of a kitchen table they think “there is no way I can do that”. And they are right.

But, what they don’t think about is that person has been training in CrossFit for years. They had to lose 30 lbs to have those abs and be able to even do a pull up. They started exactly where everyone else did. By simply walking in the door.

When you start a good coach will know that you shouldn’t be pushed like more seasoned athletes. So, instead of doing muscle ups, you will do pull ups. Instead of flipping tires, you will do kettle-bell swings. And maybe you won’t jump on a box but will step up on one. Guess what, that is still CrossFit! CrossFit movements can be scaled and modified. This makes CrossFit a great choice for everyone.

Everyone likes to talk about how CrossFit uses the kipping and butterfly pull ups and how they are not real pull ups. They are just a different version of pull ups that serve a different purpose, just like jumping, banded, and strict pull ups all serve their own purposes.

Everyone’s fit enough for CrossFit

So the point is, anyone and everyone is able to do CrossFit. No matter what your skill level or your experience is, CrossFit movements can be scaled to meet your level of fitness. And this is important because it allows new athletes to have a workout made a little easier for them. Or it allows more advanced athletes to modify a workout to be harder than it once was.

Are you “not in good enough shape” to start CrossFit and have two minutes to spare? Message us – we only need two minutes to ask your opinion on something.

When you start working out, you’ll get hit with a ton of advice (often unsolicited) about what you should and shouldn’t be doing in the gym. Even though these tips surely come from a good place, all the ideas can get overwhelming. However, there are a few key workout don’ts that you do not want to forget about!

These 5 tips are super simple and easy to implement. If you follow them, you’ll definitely be on your way to a great and effective workout. Here we go:

1. Don’t Forget To Warm Up And Cool Down

Structuring your workout correctly is crucial for meeting your goals. When you remember to warm up and cool down, you’ll perform better and have faster recovery times. Plus, you’ll minimize your risk of injury. What’s not to love?

A good warm up prepares your joints and muscles for exercise. A cool down then gently returns your body to its pre-workout state. Spend five to ten minutes doing each at either side of your workout.

There are many resources online with ideas for fun and effective warm ups and cool downs. Try lots and see what works for you.

2. Don’t Focus On A Single Form Of Exercise

CrossFit is all about avoiding routine. A strict workout regimen will only make you get bored and stuck in a rut. There’s no fun in that – and fitness should be fun!

Throughout the week, combine your lifts, movements and exercises in as many creative ways you can think of. Maybe one day it’s a game of basketball. The next day, a run in the park. The day after that, a high intensity WOD.

Sure, if you find an underlying structure that works for you, that’s great. But try and mix things up as much as you possibly can. This will keep your workouts exciting, fresh and a part of your day to look forward to.

3. Being Selfish In The Gym

This is one of those fitness don’ts that is less to do with your physical health, and more to do with your mental. If you’re new to working out, just remember that it’s important to be courteous to other gym-goers. This keeps them happy, and also keeps you in a positive headspace. It’s a win-win.

When in the gym, don’t hog equipment, clean up after yourself, and be polite to those around you. If you’re kind and respectful to others, they will be to you too. Being friendly will get you a long way. Who knows, maybe you’ll get a new workout buddy!

4. Workout Don’ts: Overdoing It

When you start working out, you may find it tempting to go super hard all the time. No pain, no gain, right?

Wrong – this is one of the major workout don’ts! If you consistently overdo your workouts, you might feel fatigue, frustration and a lack of motivation. It can even affect your sleep.

Your body only builds muscle when resting. It’s absolutely crucial to allow yourself this time to recover from the stress of training.

Make sure to get at least 24 hours of rest after a heavy workout. If you’re really getting antsy, feel free to do something light like some yoga, or an easy walk around the block.

5. Don’t Set Unrealistic Goals

Starting a new workout plan is exciting. I’m sure you’re dreaming of your perfect body – and you can’t wait to get it! However, these things take time. And there’s going to be setbacks. You’ve got to mentally prepare for them.

When you set goals for yourself, consider the SMART acronym. This stands for Specific, Measurable, Attainable, Realistic, Time-based. Goals that meet these guidelines will be useful for motivating you on your fitness journey.

A bad goal: look like Dwayne “The Rock” Johnson by Tuesday.

A good goal: add five pounds to bench press within the next month.

Buffalo Nickel CrossFit can help you with workout don’ts (and dos)

At Buffalo Nickel CrossFit we know that all the workout dos and workout don’ts that get thrown at a beginner can get a bit overwhelming.

At our box, we always try to offer helpful guidance to new members. If you want to try a session with us, or have any questions about your fitness, you can contact us here.

BOOK YOUR FREE INTROIn this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.

Are you fit enough for CrossFit at the Games level?

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