The Ultimate Crossfit guide
So you joined a CrossFit gym! Now what…?
If you’ve ever been part of a CrossFit gym in the past, this advice may align with instructions you received from one of the coaches, BUT, if you’re new to the CrossFit space (or on the fence about joining your local box), we hope this article will give you a roadmap so you can make the most of the first 90-days as a new - or returning - member.
MONTH #1
Frequency: Make class attendance non-negotiable 2-3x per week
Intent: Build aerobic capacity and movement familiarity
Movement Guidelines: Pay close attention to the coach’s explanations during classes and watch how the best athletes in class move. Most, if not all, movements will be new to you, so take your time, ask questions, and get proficient at the modified (also called ‘scaled’) options before moving to the next level. Leave your ego at the door and you won’t be humbled by an injury!
Nutrition: This month, simply focus on being consistent to class (same days each week is the best way for neuromuscular adaptations!)
Recovery: Sleep is your best friend, always - aim for 7-9 hours to improve your mood, stabilize hunger levels, heal muscle tissue and reduce soreness.
MONTH #2
Frequency: Make class attendance non-negotiable 3-4x per week
Intent: Push a little harder on machines (bikes/rower/ski erg) and running, and increase movement efficiency
Movement Guidelines: If there’s an exercise that feels beyond you, don’t be afraid to ask the coach how you can improve! Even if you need to stay late after class, approach your coach without fear and welcome their feedback - they are there to help you become proficient and successful in each movement! Keep the weight light to moderate so you can become excellent and proficient before increasing the weight to avoid excessive muscular fatigue and technique alteration in this stage.
Nutrition: Build each meal around a protein source! While carbs and fats are necessary for optimal body function and health, protein is the only macronutrient from which the muscles can rebuild and repair. This is the top priority every day this month!
Recovery: Begin mobilizing before bed each night to decrease tension and soreness. Download the GoWod app for best results and guidance!
Month #3
Frequency: Make class attendance non-negotiable 4-5 days per week
Intent: Lift slightly heavier than before, but move a bit more slowly this month.
Movement Guidelines: As exercises become more comfortable, you might be tempted to stay light so you can just move fast - but the best way to become strong is to progressively overload and continue to adapt. Without exceeding what is safe, add weight gradually (i.e. if you’re beginning a back squat progression - such as 5 sets x 5 reps for 8 weeks - aim to increase by 5 pounds each week to increase strength and possibly hit a PR during testing week).
Nutrition: This is the month to fully assess your dietary habits! If you consume high amounts of sugar and/or alcohol - you will not progress well or reach your full potential in the gym. Keep your 3 meals each day clean (e.g. minimally-processed whole foods), your snacks infrequent, and your meal times consistent. Do this for a year and you will be absolutely floored at the results.
Recovery: Begin moving on your recovery days, keeping intensity very low, and make it outwardly-focused. Walk with your family after dinner to hear about their day, invite a friend who’s struggling for a weekend hike, go with your spouse for a bike ride or do an activity they enjoy participating in weekly, or offer to meet a family with a special needs child at a park and wheel the child on a paved path to provide a change of scenery and support for the family.
At the end of the day, our health and fitness level should not be our main focus. We have a purpose beyond our bodies, and that should shine through our everyday activities - in and out of the gym.
Working on our physical wellbeing is important enough to make time for it daily, but let’s be mindful that we are more than flesh and bone!