About CrossFit

World Class Fitness in 100 Words:


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.


Getting Started Safely and Successfully

1. How Do I Start? CrossFit workouts will challenge even the most capable and seemingly fittest of athletes. The physical demands of CrossFit workouts are taxing to seasoned athletes and new-comers alike. Thus, it is highly advised to take it slowly in the beginning. We have seen the best results from individuals who have "gone through the motions" of the WOD by using little or NO weight in the beginning. Another tip is to reduce the number of reps or limit the time of the WOD. Proper form is just as important as intensity. Never sacrifice form for intensity. It is extremely important to learn the mechanics behind the Olympic lifts (Snatch and Clean and Jerk), and the proper form for the squat. This will increase the successfulness of the workout and keep you from being overly sore or injured. Depending on your individual fitness and experience with these exercises, you may find it will take a month of regular WODs with a broomstick to feel comfortable with the movements before adding weight or increasing intensity.

2. What is the WOD? With just a little bit of time and money, you can outfit yourself with all of the tools you will need to stay fit for life. By investing in some dumbbells, buying a jump rope, maybe a set of gymnastic rings and finding a good pull-up bar at your local park or playground, you are well on your way to the perfect gym. Of course, if you have a gym membership, you can adapt the workouts to accommodate the available equipment. The WorkOut of the Day or WOD is posted daily on the CrossFit home page. The schedule is 3 days on and 1 day off. The workouts are always challenging and never boring! Most people find that the constantly varied workouts keep exercising fresh. There are several resources on crossfit.com available if you have any questions about the workouts. The first thing is to check out the "Exercises" link that is on the left-hand side navigation bar of the home page. This will link you to short videos of all of the exercises. Another great resource is "Lynne Pitts' Official CrossFit FAQ". This is located on the home page on the right-hand side navigation bar. Finally, it is a great idea to become a member of the Message Board. No posting is required, but many of the questions you have may have already been answered in the board's extensive archives.

3. Should I post to comments? While some of the posted times and loads are very impressive, you should not feel shy about recording your results. This is a great way of keeping a log of your progress, but unlike notebooks or PDAs, it will not get lost! Occasionally, a benchmark WOD will come up, and it is helpful to review how much you have improved!

4. What is fitness? Download a copy of the CrossFit Journal #1 "What is Fitness". This is a free introductory issue of the CF Journal, and provides a thorough examination and explanation of what it means to be truly fit.

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