CrossFit strength workouts: 8 tips for beginners

CrossFit strength workouts

The trend towards fitness does not come from anywhere: no matter whether you are a beginner or a professional – everyone can really work off with this innovative training concept and quickly increase their performance. But as innovative and effective as the combination of functional exercises and high intensity is, especially as a beginner, you should pay attention to a few things – especially your body. The following tips are not only for beginners, but even those of you who have been doing CrossFit strength workouts for a long time may also be able to take a few things and incorporate them into your training.

  1. I hope you know what you’re getting into”

CrossFit strength exercises with high intensity result in a highly effective training concept. All areas of your fitness are promoted but also challenged. Your circulatory and nervous systems will be pushed to the limits of their resilience – especially at the beginning when you are not used to the movements and intensity. However, if you have survived the problematic (often unbearable) initial phase, you will quickly celebrate undreamt-of successes.

  • Take it easy and give your body time to get used to the stress and intensity

During your first pieces of training, you will see athletes who lift heavy weights do more repetitions than you can imagine and look like they don’t have a hard time doing it. But they, too, started at the bottom with the basics at some point.
Do not compare yourself to others at the beginning of your training. Instead, concentrate on yourself and find out your limits, weaknesses, and strengths. Especially at the beginning, many beginners pay too much attention to their training partner and thus grab heavyweights. Overconfidence increases the risk of injury significantly.

  • The key to success is not the quantity of training but the quality!

At the beginning of your CrossFit strength workouts, it is not essential to train every day! Give your body time to get used to the stress of exercise. Even if your muscles are not sore, your body may still need time to fully recover from the previous training load.
Gradually use muscles and joints to new movements and loads. Therefore, start with two to a maximum of four units per week. Keep this rhythm for two to three months. Only after several weeks do you get to know your body and its warning signals, and you can estimate how long you need after you train to give 100% again the next time.

  • Know the most important training factors

Especially if you do not enjoy the privilege of training in a box under professional guidance, you should always pay attention to these four factors:

  • Technique:

Make sure that you only increase repetitions or weights as long as you can safely perform the sequence of movements of each strength exercise without losing control.

  • Consistency: 

Be aware that you must carry out every movement with additional weight and longer. Stay on the ball and only improve when you have the necessary security.

  • Intensity: 

Only when the exercises sit technically for a long time should you increase the intensity. To do this, improve the weight and train with the number of repetitions required in the WOD.

  • Recovery (rest): 

One speaks in the theory of the “Mechanics, Consistency, Intensity” rule – we have expanded this to include an essential factor: “Rest!” In other words, plan enough regeneration time as a beginner and give your body enough time for the breaks it needs.

  • Pay attention to the tips of the pros.

When you go to group class or training for CrossFit strength workouts, you should remember that no expert has fallen from the sky yet. Every success is hard-earned. It is more important to listen to those who know their way around. Do not pursue pseudo fitness wisdom or chase muscle myths. 

  • Be properly equipped

You don’t need much to start successfully with your CrossFit Trainer as a beginner. There are, of course, a few things that you should consider so that you don’t experience any nasty surprises:

  • Wear comfortable workout clothes. Whether cotton or functional shirt, the main thing is that you feel comfortable and can move around quickly in it. Thick, wide jogging pants may not be a good idea because they soak up sweat and become heavy and uncomfortable.
    • As a beginner, you don’t have to buy a new shoe before starting. Every sports shoe is fine at first, but we cannot recommend firmly cushioned running shoes. If you train in a box for a few weeks, you will notice what is essential in a good shoe: no firm padding, direct, and light.

So which CrossFit shoes are the best? That depends on your foot! Be sure to try the boots on and see how they feel on your foot.

What you don’t need at first:
Your skipping rope, weightlifting shoes, a weightlifting belt, wrist wraps, gloves, or the like. All these things are maybe very nice gimmicks that you can give a passionate. 

  • Know the Gym Rules

Almost every CrossFit box has so-called gym rules. These rules are important for a harmonious and orderly boxing life and togetherness. Make sure to familiarize yourself with the rules of your box!
Even if every CrossFit box has its own gym rules, there are a few that are certainly the same everywhere. This includes, for example, organizational things such as punctuality and order or values ​​such as honesty and humility.

  • Ask about

As a CrossFit beginner, you sometimes only understand train stations. So many new terms, exercises, techniques you can quickly become confused. What to do? Questions! This is what your coach is there for in a CrossFit box. There are no stupid questions. And your fellow campaigners in the course will undoubtedly be happy to help you and introduce you to the CrossFit world.