Written by James Cooper
Last Updated

If you’re not in shape before starting Crossfit, it can be challenging! It would be best to ease the workload by gradually increasing intensity over time and scaling back reps/sets after a few weeks. The key is not to jump ahead before you are ready!

CrossFit has been a growing trend since it came onto the scene in 2000. It’s fast-paced workouts designed to help you achieve your fitness goals by combining various types of exercise into one workout, thus creating an all-around conditioned athlete. Crossfit is also used as a competitive sport (the games) that aims to improve functional fitness.

Crossfit workouts generally consist of a combination of any of the following:

  • Weightlifting such as powerlifting and Olympic lifting
  • E.G., squats, deadlifts, presses, cleans, jerks, etc.
  • Kettlebell training (the swing is one of the big ones here)
  • Functional exercises using your body weight, like push-ups and sit-ups
  • Cardiovascular training such as running, rowing (on the ‘spitfire’), or jumping rope
  • Aerobic workouts like Tabata & high-intensity interval training (HIIT)
  • Skill work to improve agility, balance, and coordination.
  • The workouts are constantly varied to ensure you don’t get bored and always keep your body guessing

It can be hard to get into a routine if starting of shape, but here are some tips that may help until you’re ready for the full intensity:

  • Scale down by limiting or omitting weightlifting movements.
  • Focus on cardiovascular work, for now, to raise your heart rate and get you breathing heavily.
  • Don’t go 100% all out if you are not used to high-intensity work; take it down a notch or two until you feel more confident.
  • Scale back the number of reps/sets that you are doing after a few weeks.
  • If you are unsure what some of the movements are, go to YouTube videos first or ask your coach to show you how it’s done.

Starting out of shape is fine. Just take it slow and don’t try to do too much at once; otherwise, you might get injured.

CrossFit is best done when you are in shape, but don’t worry if starting out of shape! It will come in time, and by scaling down a little bit until you feel more confident, you can ease yourself into it gradually.

Crossfit is a great way to get in shape but can be challenging if you are not used to high-intensity training. If you’re starting Crossfit for the first time and want to ease into it gradually, here are some tips: Scale down by limiting or omitting weightlifting movements. Focus on cardiovascular work, for now, to raise your heart rate and get you breathing heavily. Don’t go 100% all out if you are not used to high-intensity work- take it down a notch or two until you feel more confident. Scaling back reps/sets that you’re doing after a few weeks may also help too! Remember, don’t try anything new without asking your coach to show how the movement should be done correctly. If you are unsure what some of the movements are, go to YouTube videos first or ask your coach to show you how it’s done. It’s excellent to start out of shape! Just take it slow; Crossfit will come in time.


Sources:

https://www.crossfit.com
http://www.fitnessgrams.com/blog/2016/04/10/starting-crossfit-out-of-shape/?utm_source=hootsuite&utm_medium=social&utm_campaign=ispturbo
https://www.crossfitinvictus.com/blog/2014/04/03/tips-for-starting-out-of-shape/?tid=ss_tw&goback=.gde_14137043_member_5811160256592718297#%21
“Crossfit By The Numbers: A Look At Demographics” (https://www.livestrong.com/slideshow/612066-crossfit-statistics/#page=17)

Social Share