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CrossFit Community: 5 Benefits For Your Fitness

people in the crossfit community each putting one foot into the shape of a circle on a cobblestone background

Throughout all of recorded history, humans have thrived the most when they are a valued part of a community that is important to them. We are naturally social creatures and enjoy feeling a sense of belonging a community gives. Many people love spending time with people from their church, their parents’ group or colleagues. In modern times, sports teams and other fitness groups are some of the most popular communities. The CrossFit community is one of the most well-known and celebrated social fitness groups. 

A recent study in the academic journal Leisure Sciences found that CrossFit members had a far greater sense of community than members of other sports groups. Further, the higher the sense of community people felt, the more they motivated they were to go work out. 

The group setting and social vibe of the box is one of the best features of CrossFit, and has amazing benefits both socially and for physical fitness. 

Here are our top five favorite things about the CrossFit community

1. A healthy sense of competition

At a CrossFit gym, there’s always going to be someone fitter, faster, stronger, and generally better than you. Many people find this very motivating. You can see your potential, and you want to be as fit as them. Plus, you can befriend this person. You can always ask CrossFit veterans for tips and advice on how they got to  their level. They’re not just there to motivate you, but to help you out on your fitness journey when you need it. 

2. A high energy environment

If you’ve ever gone for a solo run in a secluded, quiet area, you probably know how hard it can be to motivate yourself to get into the workout. However, when you show up to a CrossFit gym, you’ll find a group of people buzzing with excitement for the day’s workout. This energy is perfect for helping you get your head in the game. Chatting with others with similar goals is energizing and helps you stay in the best mindset to smash your workout.

3. You’ve always got someone cheering you on

The CrossFit community is famous for being super supportive. Everyone was in the newbie’s position at some point. They know how it feels and they want to make you feel comfortable and supported. You’ll be amazed at how much easier it is to push yourself past what you thought were your limits when you’ve got others cheering you on. 

4. Accountability 

Once you become a familiar face at CrossFit, people will notice if you don’t show up. When you just go to the gym, you won’t really face any consequences if you miss a day. If you miss a day of CrossFit then the next time you go, people will be asking where you were at, and maybe hassling you a little for missing a workout. Although it can sometimes feel a little annoying, this accountability is very valuable for staying on track on your fitness journey.

5. You can make lifelong friends

Many people find that making friends as an adult can be pretty hard. Outside of school or work, it can be hard to get to know people. However, the CrossFit community can help you to meet people with similar goals and values to yourself. You’ll find that many people at CrossFit are siblings, spouses or friends. There’s often birthdays or other events that the members celebrate together. It’s quite easy to form meaningful relationships through CrossFit, which is always a nice experience.

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Finding Your CrossFit Tribe

in a crossfit tribe gym with two people doing push ups while two people hang from bars and behind them is a big sign which reads find your tribe

It has been said that you are the average of the 5 people you spend the most time around. During the pandemic, Buffalo Nickel CrossFit has honestly been incredibly blessed compared to other fitness centers locally, and especially nationally. Gyms were forced to shut down all over the country. Peloton stock was skyrocketing. Rogue, Vulcan, Repfitness were sold out of all and any fitness equipment. People were selling their first-borns in exchange for bikes and kayaks. And while we aren’t through the woods just yet, we know that people miss their CrossFit tribe.

Seth Godin says: One of the most powerful of our survival mechanisms is to be part of a tribe, to contribute to (and take from) a group of like-minded people. We are drawn to leaders and to their ideas, and we can’t resist the rush of belonging and the thrill of the new.

With the pandemic continuing on, people are looking for “their” people. The book clubs, the religious gatherings, the gym family. People miss seeing their friends smile without a mask. They miss being able to high five, shake hands and embrace their tribe, CrossFit tribe or otherwise. In essence, they miss the personal experience Zoom can’t replicate.

There is a difference when you are there in person. The buzz of energy, the sounds of controlled chaos, your tribe pushing you when you didn’t think you could run faster. It feels different: more unique and appreciated when in person. This is something a computer screen will never be able to replicate.

We all know this isn’t over yet, and the world outside is seemingly falling apart. But here you can find your people, and the camaraderie of that tribe pulling for you to succeed. Workouts at 5 AM don’t seem nearly as early when surrounded by your tribe.

There’s something indescribable and special about a group of people that suffer and sweat together. 

Why a CrossFit tribe, or any tribe, is important

  • Life will have its difficult times. You will fail. You will make mistakes. A tribe can help support you in these tough times.
  • There will be things that you don’t want to do (but you need to do). You’re going to need people to believe in and push you, more than you are capable of at those moments.
  • The tribe are people that care about what you have to say. Surround yourself with people you love. It makes life a little less daunting.

You need a tribe, go find yours.

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How To Get Back In The Gym After A Break

woman getting back in the gym

For one reason or another, you took time off working out. You might be looking to get back in the gym after lockdown, getting busy with work, recovering from an injury, or any other reason.

First of all, congratulations! It’s great that you’re ready to get your fitness back on track. However, don’t be overzealous. It can be tempting to go really hard to make up for lost time, but this can lead to burnout and injury.

In this post, we have some key pointers for getting your mind and body back into the workout grind safely and sustainably. If you use these tips, you’ll be able to start working out again in a way that’s positive for your long-term plan.

When you get back in the gym, expect a change in ability

No matter if you used to be a weightlifter, a CrossFitter, a cardio lover or whatever else, you should remember that your physical ability will have suffered. Don’t feel bad about this – it’s normal! 

But, it is important to keep in mind when making a new plan. If you jump straight back into the same workouts you used to do, you may overexert yourself and get injured. Or, you might not be able to perform like you used to and get frustrated. Make sure to start working out again in a sustainable way, so you don’t burn out.

Be patient and take it slow

Take some time to think about your old workout plan, and how you can scale it back. It’s important to set yourself up for success. This means thinking about keeping it sustainable.

Think about your previous high intensity workouts. A good rule of thumb is to start working out again at 20 percent of the intensity of your hardest workouts.

If you had to take time off from exercise because of an injury or illness, check in with your doctor before getting started.

Plan your workout with exercises you enjoy

You’ll be far more motivated to get back in the gym if you’ve got a killer workout plan. When you’re getting back into the swing of things, try to keep it simple. Get back to the basics, and focus on your functional movements. There are many great resources online to inspire you.

Create a workout plan with two to four heavy compound lifts at the start. From there, you can be flexible. Work in some isolation lifts, cardio, bodyweight exercises, or anything you want.

Many people like to ease themselves back into exercising with group fitness classes, such as CrossFit. You could also opt for a game of soccer, tennis, basketball or any sport of your choosing with friends. 

Expect to be sore when you get back in the gym

Every fitness junkie has had a bad case of DOMS at some point. DOMS stands for delayed onset muscle soreness. When you do any kind of resistance training, it causes tiny tears in your muscle fibers. This is why you feel sore after a workout, particularly after your first session in a while.

After you get back in the gym, you should expect some muscle soreness. However, you can minimize it by warming up, drinking enough water and applying ice to the affected muscles after the workout.

Don’t let your sore muscles put you off too much. And luckily, the more often you go, the less noticeable your DOMS will be.

Set (healthy) goals

Getting back in the gym can seem a bit daunting. Setting yourself some goals can help you measure your progress and boost your motivation as you smash through them.

When you set goals for yourself, remember the SMART acronym. A goal should be specific, measurable, attainable, realistic and time-based. When you reach a goal, reward yourself with some new workout gear, or anything else you like!

At the end of the day, getting back in the gym should be fun. If you take it slow and manage your expectations, this will help you ease back into the lifestyle. Before you know it, you’ll be back where you left things – or better than ever!

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Picking The Right CrossFit Box

one man sitting and one standing as they talk together at the right crossfit box with equipment in the background

So I have been debating writing this for a while. But due to recent events, I decided it was the right time. I am tired of seeing inadequate coaching in the CrossFit world. And I am tired of members not picking the right CrossFit box and being shocked when they come to us and actually receive coaching or corrections. I am tired of people complaining of knees, hips, backs, and more hurting because for months or years the person/people who were supposed to be coaching them gave them no attention. When others in the CrossFit world give people a poor perception of CrossFit, my box becomes guilty by association. 

CrossFit has an outsider’s perspective of being dangerous, injury prone, only for elite level athletes, and that to even join you must “be in shape”. Luckily, most of the bad coaches/boxes do not last long. After a couple of months or maybe a few years they close up shop. Notice I said most, not all. There are still poor coaches and troublesome boxes out there.

Enough is enough

Hopefully this article helps those who are looking for a box, no matter if they new or if they have done hundreds of WODs. I seriously doubt this is the case, but hopefully it also reaches those box owners and coaches who have low standards and realize it’s time to change. 

Heck, they can even message or call me if they need help (my box isn’t perfect, but in my opinion we have the highest standard around). I’ve realized other boxes are not competition instead they are an extended family. 

Our goal should not be to take members from one another, but instead to build CrossFit and help make people healthy. If that means someone goes to another box they like better than ours, fine. They are hopefully getting healthier than they were and now I get to work a little harder.

Here is what to know, or what matters, when looking for the right CrossFit box

Do your research

Google, Facebook, Instagram are your friends here. To find the right box, look at pictures, read reviews and comments. Forget the actual website. The website is simply there to get you in contact with the business. Ask friends, family or coworkers about the box you are considering. Seriously – you can’t get enough information!

Visit with the owners/coaches

People in the fitness world love this quote, “Your health is an investment, not an expense.” Yes, it is true. But those same people won’t take 10 minutes to talk to an owner or a coach of the box they are looking at joining. 

At Buffalo Nickel CrossFit, we meet in person or at least chat with all prospective members. Most times I personally do this myself. It gives me a chance to know them, learn about their goals, and for both of us to put a face to a name. Most coaches and owners are doing something similar now, but if they don’t offer it, ask! 

*Warning, if a coach and especially an owner is unwilling to meet with you before you join, that is a red flag* 

Get a feel for the box/members

If you walk into a box and the members act like you don’t exist, this is another red flag. CrossFit is about getting fit and healthy; but the only reason CrossFit continues to exist is the community. 

One of my biggest pet peeves is when you go to a CrossFit, as as a drop in or a new member, and the current members act stuck up. Okay, they might have veins and bulging biceps, but I promise you they aren’t THAT good at CrossFit. Any box with that much ego will have that much drama as well. 

The right CrossFit box is one with a welcoming community.

Observe a class

Some places will offer a trial class. People jump at this opportunity because they feel like they are getting something for free. You are not. To me, this trial class is the magicians illusion. You are too distracted by the actual workout to even observe how well the coach does their job. 

Instead, observe a class. Watch the coach, see which members they correct. Is it overly serious or does the coach make it fun? Do they pay attention to everyone or only the better athletes? Are they on their phone or actually coaching? All of these are things that it is more difficult to pick up on when you are actually in a class instead of observing one.

Coaching matters 

You need a great coach. A coach that is only a cheerleader is not an effective coach. Coaching requires a skill most people lack. Confrontation. 

A coach has to tell members that a movement should be done differently, or a weight should be lighter, or a metcon needs to be scaled. They must do this gently enough to not be a tyrant, firm enough to make it happen. They need to do it in a tone that lets the member know it is okay, and big results are built on small achievements. 

Some members are very coach-able, they just say okay and do what they are told. Some members however are not as coach-able. Pay attention to how the coach handles both types of member.    

How safe are they?

If you are new to CrossFit, or have never been told/coached in proper form, then don’t expect to see minute safety details coaches should correct. But there are some very overt things you can watch for. 

Does the coach provide each member enough room to work in, or is the class packed like sardines? Is an athlete noticeably extremely exhausted and does the coach scale for them? Does the coach go over each movement, talk about proper weight choices, and what to be careful of? All of these and more will help you see if they are a safe coach/box. 

Cleanliness

This is another pet peeve of mine. Now, trust me, I know how difficult it is to keep a box clean. We have been in an industrial warehouse since the day we opened. We have no AC, so the garage doors are open a lot. Even when closed the building is definitely not air tight. 

But, we go above and beyond to make sure everything is clean. And we always have, not just because of Covid, and not just on Mondays, but all the time and everyday. I have been to more than one CrossFit that when a medball or plate hit the floor a cloud of dust blossomed. This is unacceptable in my opinion. Cleanliness shouldn’t be anything special – it should be the minimal standard for a box.

Things that absolutely do not matter:

How many members a box has

A new member walks into a box and sees a class of 20+ people. They think wow this is a big class, lots of people must like this box, therefore they must be good. Not saying a box with lots of members is necessarily bad or does not coach well. But the ratio of coach to member is important. 

Let’s be honest, the actual coaching and sharing of technical information is cheap. The internet is free, worldwide, and provides limitless information. But if a coach has 19 other people to pay attention to, how much time per class will you actually be seen, and corrected? Therefore an in-person coach is not so much about how knowledgeable they are but how well they can connect with and correct the members. 

The price

Free/cheap coaching ain’t good. And good coaching ain’t cheap/free. On the flip side, just because someone is charging the most doesn’t automatically make them the very best. But it is definitely a good indicator that they value their service. 

I get asked a lot, “do you offer discounts”? The answer is no. Our coaches do not give half price service, therefore we don’t discount our prices. In fact we always try to overdeliver. We try to give more value than what our members are paying for, no matter what they are charged. CrossFit is not about the space and equipment, it is about the coaching, the personal connection. If you want to take your health and fitness seriously, go to the best and find a way to fit it in your budget.

If they have a 6 pack or big muscles

Alright, so yes, I think a coach should practice what they preach. A coach should take care of themselves and be fit. No one wants advice from someone who obviously doesn’t follow the advice they give others. Going to a marriage counselor who is in the middle of a divorce does not invoke great confidence. Same thing with a CrossFit coach.

But that should not be the deciding factor when you’re looking for the right CrossFit box. It should be important, but all in all I would rather have a knowledgeable coach rather than a fit coach.

How much equipment they have

Atlas stones, handstand ramps, peg boards, and air runners are all really cool. But how often do they actually get used? Is the average class able to use those, or would they be better off with basic strength and fitness equipment? Just like with members, more does not automatically mean better. If you are a raccoon, tons of cool looking equipment is the shiny nickel in the trap that gets your attention.

The right CrossFit box does exist

Last but not least, find a box you enjoy, that provides coaching, and has a great community. With some hard searching, you’ll be able to find the right CrossFit box for you.

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