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Any advice for someone starting CROSS FIT tomorrow at 6am?

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  • Any advice for someone starting CROSS FIT tomorrow at 6am?

    Any pitfalls?
    Any questions I should ask?
    Any bullets to dodge?

    Any advice, thoughts, comments?

    My weight is stable -- nothing more to lose but looking to tighten things up.

    /Lu
    ----------------------------------------
    F, 48, 5'10"
    Start Date: 25-06-12 @ 161lbs
    Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

    Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

  • #2
    Start with no more than 3x/week. Took me MONTHS to get to the point where I could recover well enough to go 4-5x/week, and even then, on the rare occasions I've gone 6 days a week - which is how often my gym is open - I feel very fatigued and wornout by the end of the week.

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    • #3
      What is Cross-Fit?

      Comment


      • #4
        I tried to look up cross-fit using the search engine, but so much stuff came up and I'm still lost, but everyone's talking about it! lol

        Good luck either way!
        Earthy Mama's Journal

        "Let food be thy medicine and medicine be thy food" ~ Hippocrates

        Comment


        • #5
          Do they offer an on-ramp program of some sort? I would be uncomfortable with any CF gym that threw people directly into the regular classes.
          “If I didn't define myself for myself, I would be crunched into other people's fantasies for me and eaten alive.” --Audre Lorde

          Owly's Journal

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          • #6
            My box (CrossFit gym) has a six week "Boot Camp" for beginners. One of our coaches will first do an assessment of a newbie's fitness levels and then advise them where to begin. Our coaches also modify the workouts depending on how long someone has been Crossfitting, if they have any physical limitations, etc.

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            • #7
              CrossFit Canuck - Scarborough, Ontario

              Thanks for your input, everyone. Ag my age (48), I'm looking to start 3 days per week and see how it goes. I'm starting their modified programme until I can work up into their general classes. I don't intend to hurt myself -- will likely work at a modified level for the rest of my days. I intend to kick the shit out of some car tires and then go to work feeling primal, alive and fulfilled. :-)
              ----------------------------------------
              F, 48, 5'10"
              Start Date: 25-06-12 @ 161lbs
              Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

              Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

              Comment


              • #8
                I would be uncomfortable with any CF gym that threw people directly into the regular classes.

                Comment


                • #9
                  Listen to your body, if you feel uncomfortable at any stage which may lead to injury then say something to a trainer and they should modify the exercise to suit you. Also make your focus technique not speed, speed comes later. The crossfit I go to doesn't do a ramp program, you join a regular class but in all sessions they separate out the newbies and those that want extra coaching and do a training class, form is first and foremost before being allowed to do the full wod. And sometimes they don't allow you to do a wod until you get it right.

                  Comment


                  • #10
                    Like others said, start out slowly and allow your body time to recover. A couple years ago when I got into crossfit I got injured because I didn't listen to my body and just listened to the trainers who said come 6x per week. You can't go from 30 pull ups a week to 300 in a week without some sort of injury.

                    I hope to start at a new crossfit gym soon, but when I do, I will be sure to take it easier, despite all the macho man stuff that goes on.

                    Comment


                    • #11
                      Thanks, everyone. Our new Crossfit gym has a 'beginner's class' and we have to be certified in all the movements before being allowed to join the 'accomplished athletes'. Suits me fine and it may take me longer to ramp up just due to my age. My first class is Thursday am, and I will be very consciouscentious about sticking to my own pace. At my age, I'm not about to let ego result in any stupid injury.

                      Thanks for weighing in, everyone -- appreciate your thoughts/experience. /LU
                      ----------------------------------------
                      F, 48, 5'10"
                      Start Date: 25-06-12 @ 161lbs
                      Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                      Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                      Comment


                      • #12
                        I hope you enjoy it! I started Crossfit over a year ago (at 40+) and love it! I went 3x a week for a year before I decided to add an extra day. I still don't RX but modify just about everything to my level. Go at your own pace and don't try to keep up with the 20-somethings.

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                        • #13
                          Louisa, you might also want to read this thread ---> What happened to those of you that quit CrossFit? There's some comments there you might find useful.

                          Comment


                          • #14
                            Pace yourself, specially for the first weeks. I went all out on my first class and practically couldn't walk down stairs for almost a week, not to mention that I was walking like frankenstein for a that week too.

                            The best thing about crossfit is that you are competing against yourself, in my case most people at my box are way more fit than me, even those new to crossfit were already fit before starting, so it would have been really demotivating to try to compete against them. Also, if you feel you can't do an excercise for a WOD, don't be shy about asking your trainer for an alternate one, for example, I can't do hand-stand push ups (can barely do hand stands at all), so I do something else that works the same muscles but isn't as hard.

                            The other piece of advice I can give you is listen to your body, I try to go 3 times a week, but sometimes if I feel way too sore from the previous workout I just skip one to let my body recover. One week I overworked my abs real bad on monday, and I didn't feel like I should train on wed and by friday I was still quite sore, so I took two days off and was back at 100% on monday, if I had gone on friday I would have probably extended my recovery time by a few days.

                            Now, I do train when I'm sore, but there are different kinds of sore, you just know when you are feeling good enough to workout, maybe you are at 70% which is ok, you might not perform as good but you wont hurt yourself either.

                            Comment


                            • #15
                              Originally posted by jaczor View Post
                              Pace yourself, specially for the first weeks. I went all out on my first class and practically couldn't walk down stairs for almost a week, not to mention that I was walking like frankenstein for a that week too.

                              The best thing about crossfit is that you are competing against yourself, in my case most people at my box are way more fit than me, even those new to crossfit were already fit before starting, so it would have been really demotivating to try to compete against them. Also, if you feel you can't do an excercise for a WOD, don't be shy about asking your trainer for an alternate one, for example, I can't do hand-stand push ups (can barely do hand stands at all), so I do something else that works the same muscles but isn't as hard.

                              The other piece of advice I can give you is listen to your body, I try to go 3 times a week, but sometimes if I feel way too sore from the previous workout I just skip one to let my body recover. One week I overworked my abs real bad on monday, and I didn't feel like I should train on wed and by friday I was still quite sore, so I took two days off and was back at 100% on monday, if I had gone on friday I would have probably extended my recovery time by a few days.

                              Now, I do train when I'm sore, but there are different kinds of sore, you just know when you are feeling good enough to workout, maybe you are at 70% which is ok, you might not perform as good but you wont hurt yourself either.
                              Thanks for the great advice. I'm pretty decent at listening to my body - i've been coached before in sports, so I know the difference between 'normal sore' and "over doing it sore'. My hope is to crossfit 3 days per week, and then slow movement or stretching on my yoga ball on my 'off days'. My intent is to participate in the 6am class --- thereby working out in a fasted state, and eat a good amount of calories 2 hours post class, and then another decent dinner. I'll low carb cycle on my 'off days' and see if that works for me. I'll give this a try for 3 consecutive months and see how the body responds. I'm excited about this. In the meantime, I'm departing for St. Lucia for a week on Sunday and will workout in their gym daily until I get back to start my crossfit programme. Thanks again for your feedback/Lu
                              ----------------------------------------
                              F, 48, 5'10"
                              Start Date: 25-06-12 @ 161lbs
                              Goal Reached: 30-09-12 @ 143lb. Now bouncing between 145lb - 149lb. I'd like less bounce and more consistency :-)

                              Started Cross Fit 20.12.12 ---- Can't wait to submit my success story on the 1st anniversary of starting primal.

                              Comment

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