A Beginner’s Guide to CrossFit

Step One: Research & Visit

If you have never done CrossFit before, it’s time to learn a little more about it! We recommend going directly to the source to avoid misinformation; check out articles and videos from CrossFit.com. Next, search out the websites or social media for the local affiliates closest to where you live and work. These gyms will likely let you know the best way to connect. If CrossFit Qualicum Beach is your closest affiliate, click here to set up a free 30-minute consultation at our facility! Visiting your local CrossFit gym will give you a real sense of the people, culture, and also what the training looks like.

Step Two: Foundations or On-Ramp

Have you heard the expression, “being thrown into the deep end?” At CrossFit, we don’t believe in this! CrossFit methodology follows a progression. The athlete learns correct mechanics of movement first. Next, they work on performing those correct mechanics consistently well. Once they can do that, we look at increasing intensity. It’s for this reason that beginners in CrossFit cannot just jump into a class without any prior training. 

All CrossFit affiliates are independently owned and operated, so each has a different way of preparing their athletes for intensity. At CrossFit Qualicum Beach, we have a mandatory, progressive training program for all beginners called Foundations. At our gym, these sessions are one-on-one or two-on-one, so the athlete(s) get the full attention of the trainer. In our 5x1hr sessions Foundations program, we teach all the movements of CrossFit and cater each to the athlete.

What will your version of a pull-up look like when you start next week? What about 6 months from now? We go over what we call “scaling options” for all our movements to find the best fit for you where you’re at right now. 

Step Three: Check-in with Your Trainer

Once you’ve completed your affiliate’s new member on-ramp program, it’s time to talk to your trainer. At this point, you can discuss what path makes the most sense for you. You may want to continue with Personal Training, or you may want to start taking Group Classes. Some affiliates may have specialty classes as well; we have a lite class with simplified movements as well as a seniors class! There are so many options and your trainer will help you decide which one is right for you.

Step Four: The Hardest Part

Now this is the hardest part. You have to show up! The best way to see results and feel more confident is by attending classes or personal training sessions consistently. Set yourself a goal, use a habit tracker, sign up for classes in advance, plan your day to ensure your animals are fed and your shoes are in your car. The first three months of CrossFit can be challenging as you establish new routines and your body begins to build strength and conditioning. But here’s another truth: the first few months are also SO FUN! You will witness yourself doing things you never thought possible. You will make new friends. You will have a 3rd place – separate from home and work – where you belong, where you can shine, where you feel happy. All you have to do is walk through the door.

Being a beginner as an adult is a humbling experience. There’s no way around that. But if you choose to embrace and own it, you will be so proud of what you will achieve! And after a few months, you won’t feel like a beginner anymore. You’ll find yourself helping the new person at the gym, remembering what it was like to be a beginner and all the great people who helped you along the way.