CrossFit 101: A Beginner’s Guide to Functional Fitness

CrossFit is a widely popular fitness regime that is extremely beneficial to your physical health.

This sport can be used for many things, such as weight loss, strength training, mobility, cardiovascular improvement, etc.

Now, if you want to try out or start CrossFit, you may be wondering what it is and how to do it.

That's why we created this article, to give you a full understanding of CrossFit basics, building your CrossFit workout plan, what kind of diet to have, and much more.

So let's get started, shall we?

Table of contents:

• Understanding CrossFit Basics

• Building a CrossFit Workout Plan

• The Role of Nutrition in CrossFit

• Essential CrossFit Skills & Techniques

• Tracking Progress & Setting Goals

• Common Mistakes To Avoid

• Supplements for CrossFit Athletes

Understanding CrossFit Basics

Firstly, you must have a full understanding of what CrossFit is.

CrossFit is a high-intensity training program that combines strength, endurance and functional movements.

The purpose of CrossFit is to improve all aspects of physical fitness, making it very good for your health and physical abilities.

Workout Of The Day (WOD)

One key feature of CrossFit is the Workout Of The Day (abbreviated as WOD), and this is the CrossFit workout that you will do on that day.

CrossFit is a constantly varied, structured workout routine designed to challenge different muscle groups.

CrossFit.com will decide the WOD, although some fitness classes like to choose their own from time to time. However, this does not mean you cannot venture off on your own and choose your own WOD to do!

For example, today the workout of the day could be 'Fran' and tomorrow it could be 'Muscle Beach'.

Versatile Training Approach

CrossFit takes a different approach to training than other forms of fitness.

CrossFit training tends to mimic real-life movements, like squatting, jumping, lifting and pushing.

This training style is designed to improve functional fitness, and sources have shown that this improves daily life by strengthening muscles to prepare them for everyday tasks.

This functional fitness training is also much simpler and safer than other training styles such as weightlifting.

Building a CrossFit Workout Plan

A good CrossFit training plan consists of four key training styles; strength training, cardio and endurance, gymnastics and bodyweight movements, and mobility work.

All of these styles are incorporated into a CrossFit workout routine to give you the best possible results from each time you exercise.

Strength Training

Strength training is important in CrossFit because it helps build not only functional strength, but also helps increase lean muscle mass, and this improves your metabolic rate and general health.

You should incorporate barbell movements in your training such as squats, deadlifts, presses and Olympic lifts.

You should aim to do strength training at least 3 times per week as a CrossFit athlete.

Cardio & Endurance

Cardiovascular and endurance training are also big parts of CrossFit, as they are beneficial to physical health, especially the heart.

Complete exercises such as running, rowing, jump rope and high-intensity circuits to improve your stamina, as this could improve your performance during other workouts.

You should be doing this 2-3 times per week as a CrossFit athlete.

Gymnastics & Bodyweight Movements

Bodyweight movements are often overlooked when it comes to most training styles, however, it is essential to master your bodyweight in certain exercises as this can help with many activities in your daily life.

Pull-ups, push-ups, handstands, muscle-ups and burpees are all very good bodyweight exercises to do when it comes to CrossFit, along with other bodyweight movements.

Aim to do bodyweight training around 3-4 times per week as a CrossFit athlete.

Mobility Work

Most people neglect mobility work because they don't think it's important until you're old, however, that is incorrect - mobility work can enhance your physical performance in anything and can also contribute to your overall physical health as you age.

What you do for mobility work is your choice, however, the best options are dynamic stretching, foam rolling and flexibility drills to reduce the risk of injury during exercise.

It is best to do mobility training at least 2-3 times per week as a CrossFit athlete.

Scaling Workouts

Scaling your workouts is important for actually improving your physical performance - if you just did the same reps with the same weights and the same intensity, then you wouldn't ever progress.

It is important that you gradually increase your training intensity, how many reps you do per exercise and how much weight you use per exercise.

Additionally, changing up which movements you do to suit your fitness level can help a lot as well.

You want to be training roughly 5-6 times per week, with 1-2 rest days per week.

The Role of Nutrition In CrossFit

Some think that exercise is the only part of CrossFit, however, that is incorrect. What you eat is just as, if not more, important as the workout.

CrossFit nutrition involves three primary nutrients; protein, carbohydrates, and healthy fats.

Protein

One of the most important nutrients for a CrossFit athlete is protein, which is vital for growing and repairing your muscles after an intense workout.

Without consuming enough protein, your muscles won't properly repair themselves, resulting in a higher risk of injury to your muscles and a worse performance during exercise.

Also, protein is a great source of energy as well.

As a CrossFitter, aim to consume 1 gram of protein per pound of body weight. For example, a 150-pound individual doing CrossFit should be eating 150g of protein per day.

Carbohydrates

Carbs are another important nutrient for CrossFit because they are one of the main sources of energy that your body uses during workouts.

By ensuring that you consume plenty of carbs per day, you will have more energy during your workouts and therefore you will perform better. This will lead to better results.

You should be looking to eat 1.4 grams of carbohydrates per pound of body weight. For example, a 100-pound individual would have to consume 140g of carbs a day.

Healthy Fats

The third essential nutrient for CrossFit we will cover is healthy fats, which are important for your overall health and are vital for a balanced diet as a CrossFitter.

Healthy fats are also a great source of energy that your body can use as fuel during your workouts and can help with hormone production, which is important for physical health.

Aim to consume 0.3 grams of healthy fats per pound of body weight. For example, a 120-pound individual should be eating 36g of healthy fats per day.

Electrolytes & Hydration

On top of eating the right foods, ensuring that you drink enough water and get plenty of electrolytes in your body is very important for CrossFit training.

Firstly, water is an excellent source of many vitamins and minerals that support overall health and also help with your training.

You should be drinking at least half your body weight (in pounds) in ounces of water every day. For example, a 100-pound individual would have to drink at least 50 ounces of water per day.

Electrolytes are important for maintaining a proper fluid balance and are essential for muscle function.

Electrolytes can be found in sodium, potassium and calcium, and these should be consumed straight after a workout to reduce the chance of muscle cramps.

Essential CrossFit Skills & Techniques

Four key skills and techniques are paramount in CrossFit; Olympic lifts (such as snatches or overhead squats), bodyweight mastery, plyometrics (like box jumps or jump squats) and core stability.

Olympic Lifts

One big part of CrossFit is the Olympic lifts that you do.

Olympic lifts such as a clean & jerk or snatches are explosive- full-body movements that help build your muscles' functional strength, power and endurance.

Each Olympic lift requires good technique and a lot of explosiveness and speed, which makes them essential in improving athletic performance through CrossFit.

Ensure that you master the form for each technique because if you don't, not only will you not get as much out of it, but you will also increase your risk of injury.

Bodyweight Mastery

Another type of workout done in CrossFit is bodyweight exercises (such as push-ups, pull-ups or burpees), and mastering these is very important in CrossFit training.

Body weight exercises are designed to improve strength, endurance and mobility all at once without needing any equipment!

Additionally, since bodyweight exercises are compound movements, they engage multiple muscle groups at once, which is great for building functional strength while also saving time during your workout.

Sometimes, resistance can be added to bodyweight movements, but this should only be done once you have mastered your weight.

Plyometrics

Plyometrics in CrossFit refers to exercises such as box jumps, jump squats and kettlebell swings, and the purpose of these is to develop both explosive power and coordination in your body.

A plyometrics workout is great for improving athletic performance by training fast-twitch muscle fibres, which are vital for things like sprinting and jumping.

It is important to perfect the technique with these exercises because some can have a high injury risk from improper form, and if you're a beginner then you should use a lighter weight or a lower height.

After mastering the technique, gradually increase the weight or height of each exercise to make it harder for yourself, but don't lift too heavy as this can lead to injury.

Core Stability

Having a strong core is the foundation of CrossFit training as it provides you with the stability you need for any lifts or bodyweight movements and can also reduce the chances of injury.

Core strength can be built through many core exercises, such as planks or hanging leg raises.

Well-developed core muscles also assist in balance, posture and overall movement efficiency, making core strength a crucial part of a CrossFit training program.

Tracking Progress & Setting Goals

You should always track your progress to see how far you have come in your CrossFit journey, and you should also be constantly setting goals for yourself to achieve as this can give you something to work towards.

Log WOD Results

You should be jotting down your workout of the day (WOD) results.

For example, if you completed the 'Fran' workout in 9 minutes and 23 seconds, then you should note it and set a goal to beat that next week.

Looking back on your WOD results, you will notice a gradual improvement in your physical fitness level (as long as you stay consistent)

Use Benchmarks

You can also use benchmarks (exercises to measure performance and progress over time) to see how you're doing on your journey.

For example, do a particular CrossFit workout, such as Murph or Cindy, each week or every two weeks and compare your results with the previous.

If you notice you are completing it in a shorter time or are doing more reps or weights, then you are progressing.

If not, then you may want to tweak what you do a little bit.

Use SMART Goals

SMART (specific, measurable, achievable, relevant, time-bound) goals help you establish an objective for yourself that is attainable within a certain time frame.

SMART goals:

• Specific - don't be too broad with your goal; what needs to be accomplished and what steps need to be taken for this?

• Measurable - how will this goal be measured

• Achievable - ask yourself, is this something you can accomplish?

• Relevant - why are you setting the goal you're setting?

• Time-bound - when does the goal have to be reached?

When it comes to CrossFit, the concept is the same.

Implementing SMART goals into a CrossFit routine can be extremely beneficial as it can help you set realistic goals for yourself.

Also, don't set goals that are too big; stick to small goals that can be achieved weekly as this will keep you motivated.

Common Mistakes To Avoid

All of us make mistakes at some point, but what harm is there in knowing the mistakes you could be making during your training?

Here are some key beginner errors that you should try avoiding in a CrossFit workout.

Skipping Technique Work

Your form during an exercise is not only important for optimising the effectiveness of that workout but also for preventing injuries.

An injury can pull you out of training for weeks, and this will hinder your progress.

Although working on your technique during your first few training sessions won't initially get you far, it will help majorly in the long run.

So, make sure you master the form for every exercise you do before training too intensely.

Overtraining & Risking Burnout

Don't go too hard too soon - starting your first CrossFit training session with a high intensity can be bad for you.

Start with a low intensity and work on your form, preserving your energy for the rest of your workout.

Over time, increase the intensity of your workouts and push yourself more, but not too much.

Additionally, make sure to take enough rest days (1-2 per week) and not train for hours on end as this can lead to energy and also can result in your energy being fully depleted.

Ignoring Mobility & Recovery

Mobility is extremely important for any style of training, especially in CrossFit where movements can be complicated.

It is important that you often train your mobility, aiming to work on it around 2-3 times every week as a CrossFit athlete.

Additionally, not placing a good enough focus on recovery can mean your muscles won't have enough time to repair themselves and this can lead to injuries.

Make sure to sleep plenty, eat enough protein after workouts and take 1-2 rest days per week.

Neglecting Nutrition

Nutrition is an essential part of any CrossFit program - some say it is more important than exercise!

What you eat is important for aiding in recovery and providing you with energy during your workouts, and is also vital for your health.

Therefore, you should ensure that you always eat the right stuff if you want the best results in your journey.

Supplements for CrossFit Athletes

SUPPLEMENTS ARE NOT STEROIDS, and while they aren't essential, they can prove themselves to be very useful for boosting your progress.

Before buying or using any supplements, you should first do your own research into it, evaluating the pros and cons, any risks, etc.

Remember, supplements are not necessary, however they are very useful.

Whey Protein

One of the best supplements for CrossFit is whey protein.

Protein powder will aid in muscle repair and growth, helping develop lean muscle mass, strength and endurance.

This will mean the chance of injury is reduced because your muscles are more prepared for the next workout.

Creatine

Creatine (in any form) is a great supplement for CrossFit.

In CrossFit training, creatine will boost the amount of power you put into your workouts, therefore helping improve your strength and endurance.

Creatine is also extremely beneficial not only for your muscles but also for other physical aspects such as an improved immune system or better brain function.

BCAAs

Branched-chain amino acids (also known as BCAAs) are another brilliant supplement that you can consume as a CrossFit athlete.

BCAAs are designed to improve lean muscle mass and increase your performance in your workouts, which can leads to better results.

Additionally, BCAAs are great for muscle repair and can actually reduce damage to muscles in exercise.

Electrolytes

The final supplement we will cover is electrolytes, which, as you should already know, help hydrate the body and this can provide you with more energy to use in your exercises.

Electrolytes can also improve muscle function, which can assist you during training.

CrossFit Guide Summary

CrossFit is a high-intensity functional fitness program that combines strength training, cardio, gymnastics and mobility work.

The workouts are designed to challenge every aspect of physical fitness through constantly varied movements, making them dynamic and effective.

Nutrition is key, with protein for muscle repair, and carbs and healthy fats for energy and other physical benefits such as joint health.

Staying hydrated and tracking progress helps you stay motivated and ensures that you continuously improve.

Avoid any common mistakes like poor form, neglecting mobility and overtraining as this can result in injury and ensure long-term CrossFit success.

Supplements like protein and creatine can be used to enhance performance, just make sure to pair them with a solid diet and do your research on them first.

Now you know how to start your CrossFit journey, get started today, and remember that if you need help, then you can always check out our programs or other articles like this.

I hope this CrossFit guide has helped. If you have any further questions, feel free to contact us using the chat box.