I hope you found last week's Guide helpful and it got you fired up about starting a sustainable fitness journey. At the very least it has potentially sparked some interest or questions about what to expect when you make the move.
This is Part 2 - A Practical Guide on "How to prepare for your first CrossFit session"
When you start something new, you probably feel a little nervous and excited, and you certainly have questions running through your head. With this post, I will try to help you reduce your nervousness, answer your questions and give you tips that will help you have a great first training session!
1. Research basic CrossFit exercises
This is a completely optional first step. Your trainer will explain every important aspect of each exercise during the session but we found that some people will be happy to familiarize themselves with certain exercises before coming to training. One basic movement that you will most likely do in the first training session is the squat ( https://www.youtube.com/watch?v=C_VtOYc6j5c ). Watching some videos can help you follow the trainer more easily and understand the terminology better. Terminology such as "WOD" (Workout of the Day), AMRAP (As Many Reps As Possible) or EMOM (Every Minute on the Minute) is often used in CrossFit training, you will slowly expand your dictionary with these.
2. Choose the right clothes and shoes
The right equipment can significantly boost your experience luckily it's pretty simple to get it right.
- Clothing: we are looking for comfortable sports clothes that allow freedom of movement.
- Footwear: sneakers with good support, flat soles and stability are ideal to perform the various exercises.
Don't overthink it at the start and don't run out to buy all the new gear before talking to your trainer. We will be happy to give you our recommendation about what works and what is a gimmick.
3. Ensure enough sleep and energy
CrossFit workouts can be intense, to get the most out of it try to arrive rested. 7+ hours of sleep the night before training will help you have enough energy and mental sharpness. Also, avoid coming on an empty stomach. Eat a light meal 1-2 hours before training, such as a banana with a teaspoon of peanut butter or oatmeal with a couple of walnuts.
4. Hydration is essential
Drink enough water during the day, especially before training. Prepare a water bottle that you will take with you to training so that you can hydrate your body during breaks.
5. Come to training early and open up to the community
Try to arrive 10 minutes before your session so that you can start training on time without stress and panic. Feel free to chat with other members, CrossFit is known for its strong community. Do not hesitate to ask for advice or support from staff and members. Everyone at CrossFit Glasshouse is friendly and happy to help, they have all been in your shoes not long ago. In addition to helping you adapt better, the community can be an additional source of motivation.
6. Focus on technique, not speed
CrossFit is based on technique and correct execution of movements. Don't feel pressured to work fast because someone else is working faster next to you. Keep in mind that it is possible that someone in your group has been training CrossFit for 10 years. Watch yourself and work slower at first, focus on proper form and don't worry about weight or speed. This will help you avoid injuries and achieve better results in the long run. You can ask for help from our trainers at any time.
7. Set realistic expectations
Don't expect to be successful in all exercises right away. You will get some of them on the first try and some will be surprisingly hard. CrossFit is challenging, and progress comes with time and practice. Set yourself small, achievable goals, such as mastering basic movements or increasing fitness. It is important that you enjoy the process of learning and progress, and not just focus on the end result.
8. Mentally prepare for the challenge
CrossFit can be physically and mentally demanding. Be prepared to probably step out of your comfort zone, but don't get discouraged. Training can be tough, however the sense of accomplishment after completing a WOD is incredible. You will gradually strengthen both physically and mentally.
9. Have fun!
Finally, remember that CrossFit is more than just a physical challenge. Enjoy every training session, meet new people and celebrate every little win.
Your first CrossFit workout can be intimidating, but with proper preparation and a positive attitude, you can lay the foundation for success and long-term results.