Is CrossFit too hard for beginners?
For the average person, CrossFit is SCARY and wonder whether Crossfit is for beginners.
They’ve heard snippets of conversations from people with a crazed look in their eye as they wax poetic about throwing an unthinkably heavy weights above their heads.
Maybe they’ve heard that in CrossFit someone had the bright idea to combine a handstand with push-ups. Maybe they’ve seen a video montage or two on social media of some of the sport’s top athletes performing feats of athleticism that make you feel out of breath just watching them.
Because, whether those that are already firmly on the CrossFit bandwagon like it or not, CrossFit’s reputation suggests that Crossfit is not for beginners. Most people have heard of it, most people have formed some kind of idea of what it’s like, and, it’s safe to say, most people have never even been inside a CrossFit gym. Crossfit is for beginners.
So, it’s not hard to see why CrossFit gym members are often met with a “I can’t do that! It’s way too hard” when we try and entice our friends and family along to a class to give it a go and show them that Crossfit is for beginners.
And it’s not hard to see why watching a CrossFit athlete that has been competing professionally for years go beast-mode in an Instagram reel could give any regular person the idea that CrossFit might be a bit tough and that CrossFit too hard for beginners.
But what you don’t get to see on social media is what that same athlete looked like the first time they walked into a CrossFit gym. And what they, most likely, looked like the 2nd, 10th and 50th time they walked into that same gym. Chances are, its miles away from what you’re looking at on Instagram, feeling guilty about when the last time you went to the gym was.
As Helen Hayes once said: “the expert at anything was once a beginner.” And anything worth doing, tends to require a bit of hard work.
So, if you’re asking, “is CrossFit too hard for beginners?” The answer is an unequivocal no. But if you’re asking, “is CrossFit challenging? Especially for somebody who has never done it before?’ That answer is a bit more complicated.
CrossFit is designed to be challenging. It is in that challenge that our bodies adapt and become fitter, healthier and stronger. Without challenge, we would all stay exactly the same as we’ve always been. But CrossFit is also designed to be scalable, which just means that each workout can be adjusted to suit any fitness level, from complete CrossFit beginner to professional athlete. So, while you may find your first CrossFit workout, as a complete Crossfit beginner, challenging, you can rest assured that the long-term CrossFitter in class next to you is also being challenged. Especially if there’s burpees involved. No amount of years of CrossFit training can take the challenge out of burpees.
Given that CrossFit is meant to be challenging, if you are a beginner, it is important to start slowly and focus on mastering the basic movements before moving onto more complex exercises.
For every ‘handstand push-up’ there are about five or six scaled versions of the movement that will give you the same muscle stimulus without you risking falling on your face. For every workout, there are endless combinations of different scaled exercises to suit your fitness level and confidence.
For every burpee… there is just getting down onto the floor and getting back up off of it again – no getting out of that one. Sometimes you can lie down for a couple seconds in between if you get lucky and your coach turns their back.
Speaking of coaches, as a Crossfit beginner, you should also work with a qualified CrossFit coach who can help you modify the workouts and provide guidance on proper form and technique.
As a beginner, having access to a good CrossFit coach is essential for several reasons:
Safety:
CrossFit workouts can be intense and involve complex movements. If you are new to CrossFit (and even for those who have been doing it for years) you need someone around that knows what they’re doing and can make sure you perform the exercises with correct form and take the necessary precautions. No one wants to send a heavy barbell flying into their training neighbour because they attempted an exercise without proper guidance.
Motivation and Accountability:
While the endless scalability of CrossFit means that anybody can get involved, it also leaves a bit of a grey area when it comes to just how much challenge each workout presents. Look, we’ve all been there. You’ve had a stressful day at work and your heart and mind are already set on what you’re having for dinner. Just coasting through an exercise (or five) seems like the most preferable option at this stage. A good coach will keep you challenged and keep you motivated enough to keep rising to those challenges. A good CrossFit coach will help you work out which scale you should be using for each exercise so that you work hard, no matter what. If you’ve paid your membership and dragged yourself to the gym, you may as well get something out of it.
Skill development:
CrossFit workouts involve a wide and varied range of movements, from weightlifting to gymnastics. Any given workout can involve Olympic weightlifting movements such as ‘push jerks’ or ‘squat snatch’, gymnastic movements like ‘toes-to-bar’ and ‘bar muscle-ups’ and high intensity C.V. intervals of rowing or cycling. There’s a lot to get your head around. Especially if you’re new (and even sometimes when you’re not.) A great coach will have the knowledge and expertise needed to break these skills and workouts down into easy-to-understand instructions.
Lastly, on top of starting CrossFit with the scales that are suitable for you and working with a qualified coach, it is important to listen to your body and not push yourself too hard too fast. As far-fetched as it might sound, CrossFit can be addictive! There is always something new to learn and its easier than you might think to get caught up in chasing improvements and milestones.
CrossFit coaches must put something in the weightlifting chalk because it defies logic how quickly you start caring about whether you can perform a ‘hang clean’ with good technique or get your toes to the bar. But CrossFit is also an exercise philosophy based on the benefits of high-intensity training.
That high-intensity might mean that you need to reign in your aspirations of being the best hang-cleaner in your gym to take the time to build up your strength and endurance gradually. Doing too much, too soon, especially if you aren’t used to exercising intensively, may put you at risk of injury or burnout. So, don’t rush, the gym will still be there for you after a rest day or two.
