Your First Day at CrossFit

By Anton Mark

You’ve plucked up the courage to go to class and as you sit in the car you have another quick read of "the reasons why you haven’t started CrossFit".

It all makes sense, you know it does, everything you’ve told yourself, the excuses you made, were just that excuses, you’ve realized that you CAN do this and it’s time to enter the box and start your CrossFit journey.

Prep for Your First CrossFit Workout

Finding the Right CrossFit Gym For You

What to Bring With You

What Should You Wear?

Format of Class

And That is it. Your First Class Done!

But what should you expect?

Will the members be welcoming or will they demand you drop to the floor and do 100 burpees as way of initiation?

In this article I’ll outline what to expect from your first CrossFit class and how crossing that line into the gym (called a box) could be one of the best decisions you make.

Finding the Right CrossFit Gym For You

Before you start it would be wise to do your research. You can use the CrossFit locator on the official CrossFit website and within seconds you’ll have more than enough options of CrossFit boxes near you. There are over 13,000 CrossFit boxes in the world so you shouldn’t have trouble finding one.

Almost every one of them will offer you the chance to try a class for free so it’s worth contacting them to see if there’s a particular day/time that you should attend.

It’s also a good idea to go by beforehand to see the box and try to get a feel for it.

It’s good to know your way around and familiarize yourself with where to go, but it’s also a good opportunity to meet/see the coaches, other members and possibly even see a workout.

You’ll be able to get a feel for their vibe which will give you a better idea of which one you like the most before actually committing to it.

What to Bring With You

Your gym bag will look pretty similar to a normal workout day.

Water bottle (check if there’s a water fountain on site or if there’s somewhere you can buy a drink if needed, you’ll take on lots of fluids during and after class).
Workout gear (see below).
A towel, you will get very sweaty
It might be a good idea to bring a spare shirt so that you don’t have to drive home with a sweaty shirt stuck to your body.
It may also be a good idea to bring a small snack for after the workout, you’ll definitely need to refuel.

What Should You Wear?

Your look should be all about function and comfort.

Your choice of footwear should be training shoes, not running shoes, allowing for quick movement with optimal safety. This is important, if you’re not sure of the difference ask someone at a sports store.
Your clothes should also be functional and something you can easily move in, you’ll be moving a lot and need to be able to do so freely.
Shorts are advised over tracksuit bottoms as you’re going to be getting very sweaty and a sports T-Shirt or vest is preferred on top.
In the past you may have gone for an oversized shirt or hoodie but you’ll need to leave that at home.Not only will your coaches need to be able to see your body position and technique to make sure it’s correct, but you’ll also be getting very hot and sweaty. Dressing in oversized, heavy clothes would be a very bad idea.
Once you become more advanced you may find you need knee wraps or some type of support, but these aren’t necessary for everyone.

Format of Class

Most boxes will run different classes throughout the day and depending on the box you decide on, they may have a special introductory class or they may invite you to one of their quieter classes and just coach you through each section, giving you the chance to fully immerse yourself while still learning.

However the format is pretty consistent wherever you go.

Dynamic warm up – Forget about the treadmill or the elliptical, a CrossFit warm up is dynamic and will involve lots of jumping, squatting, lunging or hoping. It’s full or functional movements and mobility work to make sure your body is ready for the WOD.
Skill/Strength work – It may change a little depending on the days WOD, but in this section you’ll be taken through strength based moves like the squat or skill based moves which will help you to perform more complex skills, such as pull ups or rope climbs. Your coach will help you with these and ensure you’re ready for the main WOD.
WOD – Workout of the day – The skills you’ve just worked on will prepare you for this in part. You’ll be given a series of exercises and a number of reps or sets to complete, you’ll either have to do this as fast as possible or you’ll have a time limit to do as much as you can. These will be scaled back for you if needed and everyone in class will encourage you. The WOD’s are always different and it could be anything from rowing or running 5k as fast as possible, to completing handstands, squats and pull-ups.
Cool down and stretching – Normally as a group, you’ll be taken through a stretch routine to ease the tension in your muscles. The purpose here is to recover from the madness you’ve just put your body through. It may also be a good time to debrief with your coach and talk to other members.

And That is it. Your First Class Done!

It’ll be over before you know it and you’ll be full of energy wondering when you can come again.

CrossFit prides itself on the community aspect and on supporting each other.

As the ‘newbie’ it’s very possible that you won’t keep up with the regulars, and that’s ok.

What should happen however is that everyone around you will try to motivate you and cheer you on.

They’ll call your name and offer high fives a plenty as they encourage you to complete the workout.

The whole thing typically lasts an hour and you’ll be wondering why you were so worried in the first place.

You’ll have met some wonderful people and experienced an awesome workout.

You might be a little sore and achy but you’ll be proud of what you’ve just done.

Once you’re all packed away and ready to leave, it’s pretty simple.

The members will want to know when they’ll see you again, so all you have to do is tell them.

They’ll want you back and you’ll be addicted before you know it.

You’ll just need to go home and rest because you’ll be back again soon.

Author

Anton Mark

Anton is a certified personal trainer and group exercise instructor. His aim is to help people achieve their optimal fitness levels by exercising using proper techniques.
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