You may have heard it from your friends or have chanced upon it from ads, CrossFit’s popularity retains a large following who assert their love for the regimen. Dedicated fans may leave you feeling intimidated, but you don’t need to have superior muscles and athletic capabilities to get started. All you need is the will to do your first CrossFit workout routine for beginners.
Whether you have signed up for your first CrossFit class or just curious of what CrossFit workouts entail, here is a quick beginner’s guide to keeping you in the loop of this popular high-intensity fitness programme.
What is CrossFit and what are the benefits?
If you want a break from the same old, boring workout routines and you’re ready to fight the stasis with a fitness programme that is sure to challenge you, CrossFit is a great choice. Keep reading to know the reasons why.
Without specifically specialising in a certain workout, CrossFit is composed of a series of different intense workout disciplines that are designed to maximise the amount of work done in the shortest possible time. Instead of having a one-on-one training session with a coach, CrossFit is typically done in groups to boost support, raise motivation and stimulate competition at the same time.
Just as with any other kind of workout programme, CrossFit takes a certain kind of focus and discipline for you to succeed. Specifically focused on both relative and actual intensity, CrossFit does not involve a variation of ‘do a set and then rest a minute’ routines. Instead, avoiding patterns is a must and striving to always challenge the body in new ways are what CrossFit aims to bring to the next level.
Common CrossFit exercises
Simply put, CrossFit is a complete workout where you will perform strength training with callisthenics and weightlifting, which will significantly improve your endurance and stamina, as well as your flexibility to further allow you to build your competence in all aspects of fitness.
Typically, CrossFit consists of four phases.
- Dynamic warm-up – includes aerobic exercises such as jumps, jumping jacks, jump rope, push-ups, lunges and pull-ups.
- Strength work – involves weightlifting such as squats or deadlifts.
- WOD – short term for ‘Work Out of the Day’ which is the phase where you are meant to perform a specific number of reps on particular exercises as fast as you can, within a time limit.
- Cool down and stretching – to relax the worked muscles and end the workout.
How to find the right CrossFit gym?
Choosing the right CrossFit gym (or ‘box’ as it’s more commonly known) calls for so much more than just considering the one nearest to your location. Whilst it is ideal to join a class that is within your area for convenience, it is important to consider the community and coach as well. Select a box with competent, experienced coaches to ensure you will obtain the maximum from your CrossFit programme.
If you are looking for the perfect box to start your very first CrossFit journey, look no further than CrossFit Portishead. We provide a varied training programme that is based on functional movements and your ability to perform and adapt. We also present small classes and intimate sessions in order to provide you with the benefits of paying for a personal trainer in a regular gym whilst ensuring that you will never feel alone on your journey because we are a community that will encourage and support you in achieving your goals. Be a member today. For enquiries, give us a call on 01275 217003 or send us an email at firstname.lastname@example.org.
Start your fitness journey with CrossFit Portishead this November
So what is the Introductory Course? What can you expect from it? The answer is “a lot actually”.
For all of CrossFit Portishead’s new members, we recommend that you join our introductory course. Why? It’s the best way for you to understand what we do, become familiar with the movements that we use and it allows you to hit the ground running when you enter our main class program.
The aim of the Introduction course is to give you teach you the Fundamental movements, plus a host of other movements that we use in our main CrossFit Classes.
The cover a number of Fundamental movements throughout the course including: Air Squat, Front Squat, Overhead Squat, Shoulder Press, Push Press, Push Jerk, Deadlift, Power Clean and Power Snatch
We will also introduce you to: The Kettlebell; Gymnastic work, which will help train your core; Plyometrics, such as box jumps and skipping and Olympic Lifting, where we will cover the Snatch and the Clean + Jerk.
The introductory course is also a great chance for our coaches to get to know you. We can understand your movements patterns, assess any issues/injuries that you are currently dealing and work with you to give you as much support as you need on your fitness journey with us.
That way, upon completion of the course and by the time you reach the Main Classes, we would like to think you can confidently, safely and efficiently carry out the movements.
The Introductory Course is also an excellent opportunity to make new friends as over the course of the 4 sessions you will all be training together. The sessions take place on Saturday mornings at 8:00am. The cost of the Introductory session is £60
So, what are you waiting for. Start your journey to a new and better you by signing up to our next Introductory course.
We look forward to seeing you at the Box soon.
You’ve been to the gym, had a great workout, but what happens then. How important is your post workout recovery? This a questions that we get asked a lot. CrossFit Portishead Coach; James St Leger has put together: 5 Tips for Post Workout recovery – Have a read and start implementing.
Lower Heart Rate and Move Blood
After any intense training session your body will be full of toxins, the by product of your hard work. By increasing circulation and simulating blood flow to your muscles you are very likely to speed up the recovery process and not feel as sore the following day. This should be done after each session, but can also fall in the bracket of an ‘active rest day’ when you take a day off away from the gym. Examples of an active rest day might include a light jog, a gentle cycle, some easy swimming or a kick about on the field with the kids.
The more you exercise without stretching, the tighter your muscles will get. Which will lead to that squat depth and good overhead position
creeping even further away. It’s usually the 1st thing to go AWOL from a training program, and this is usually because it’s not been planned for. So set aside 20 mins in the evening whilst you’re watching TV/relaxing before you go to bed and address your mobility issues.
Good quality nutrition here is key. Not only do you want to be fuelled correctly for your workouts, but you also need to replenish your body with a good quantity of carbohydrates and protein. For post workout, aim for a 2:1 or 3:1 ratio of carbs:protein, depending on the intensity of the session and your personal goals. Nutrient dense foods are great as they are able to provide your body with essential minerals and vitamins needed for optimal recovery and energy production.
Hydrate! All those sweat angles you are leaving behind is a sure sign that you need to take on and replace the lost fluid from the workout. Drinking plenty of water will ensure you are hydrated and will help flush out any toxins. Consider replacing lost electrolytes too – either through an electrolyte drink or a banana, which contains amounts of calcium, potassium and magnesium.
This is where your body repairs itself! So getting good shut eye is key for your recovery. The recommended target to aim for is between 7-9 hours. Stay away from light stimulating technologies about an hour before bed, as these will disrupt your body’s natural shutting down mechanisms.
So there you have it, 5 simple tips which will optimise your training and post workout recovery.
If you’d like any more information on any of the above, be it help with sleep protocols, nutrition or mobility, then why not book yourself in for a Consultation or session with one of our coaches and we’d be happy to give you a lot more detailed information specific to your needs.
To book a consultation e-mail: email@example.com and we will put you in touch with the best person