CrossFit 101: Everything You Need to Know About CrossFit Training

Chances are you’ve heard of CrossFit and its empowering lifestyle that promises limit-pushing, effective, multi-purpose workouts designed to help you accomplish any physical goal and get you a hell of a lot stronger on the way. CrossFit has quickly become a global training phenomenon, with gyms popping up all over the place. 

So if you’ve been thinking about getting in on what all the buzz is about, it’s about time to learn the ins and outs of CrossFit, what it looks like, and if it might be right for you. We’ve curated your quick, go-to guide to CrossFit training below to give you the low-down before you go and step into the gym. 

What Is CrossFit?

By definition, CrossFit is a way of training that focuses on functional, constantly varied movements executed at high intensity. In other words, CrossFit exercises are designed to combine the best of fitness training and competitive sports into effective movements that have a range of motion that makes them suitable for everyday life events. And since so many of us have less active jobs that have us sitting at a desk for most of the day, CrossFit workouts can help balance out the lack of activity and get your body moving in all sorts of directions.

So what can you expect? Basically everything. CrossFit workout programs contain aspects of cardio, flexibility training, mobility, stamina and control, and heavy weight lifting – it’s got it all. But like we said, CrossFit is a lifestyle. In addition to its strength and mobility exercises, the program focuses on incorporating a healthy, balanced diet plan that will give you life-long nutrition tips and tricks, plus a supportive community that has your back and makes intense training more fun (don’t knock it til you try it). 

What Does a CrossFit Workout Session Look Like?

Not every CrossFit workout session will look the same, as every CrossFit gym (or boxes as they’re called in the CrossFit world) has its own vibe, style, and programming. But there’s still a general flow of a CrossFit class that has proven to be effective. 

A CrossFit class will typically last for an hour, giving plenty of time for its four elements: a warm-up, strength or skill set, the workout of the day (WOD), and a cooldown or mobility session. 

1. The Warm-Up

The warm-up typically takes about 12 to 15 minutes and focuses on getting your blood pumping and your muscles warmed and ready for whatever dynamic exercises are in store. You can expect anything from jumping jacks and jumping rope to lunges and squats. The warm-up not only gets your body ready for working out, but it preps your mind too, so you can get in that focused, pumped-up mood. 

2. Strength or Skill Set

The strength or skill set training portion in a CrossFit routine will take about 15 to 20 minutes, and its purpose is to build and strengthen muscles and enhance certain skills. These strength-building exercises could include moves such as squats or deadlifts and will often enhance those skills needed for the WOD. 

3. WOD

The workout of the day or WOD, like an OOTD (outfit of the day), is always mixed up so no two classes will be the same. This portion of the workout session will typically consist of 10 to 20 minutes of high-intensity training where you will complete a certain number of exercises and a certain number of reps as quickly as possible. The goal is to push yourself past those mental and physical barriers you assign for yourself, so you can step into being your most fit.

4. The Cool Down

The last 10 to 15 minutes of the session are dedicated to stretching out the muscles and letting the nervous system come down. While a lot of people tend to skip the cool down after a workout, CrossFit emphasizes the importance of flexibility and stretching out the muscles to prevent future injury. In the cool down, you can expect a variety of different stretches as well as foam rollers for massaging the muscles.

Who Is CrossFit For?

CrossFit is an entirely non-discriminatory training program, meaning that it’s literally for anyone. Regardless of your age, gender, athletic history, or current fitness levels, you can learn and excel at any of the physical movements and get stronger and fitter along the way. 

Because all of the exercises are varied, multi-functional, and can easily be modified, the founder and CEO of CrossFit Inc., Greg Glassman, has claimed that the CrossFit program is designed for Olympians, grandparents, and everyone in between. That’s a pretty big list. So if you’re already a pretty fit guy or even a not-so-fit-but-I’m-working-on-it kind of guy, CrossFit is most definitely something you can do. 

What Are The CrossFit Games?

The CrossFit Games is an international sporting event that gathers some of the best CrossFit contenders (men, women, and teenagers) from over 120 countries to compete in the ultimate test of fitness. The Games are split into three stages: the Open, the CrossFit Regionals, and finally, the CrossFit Games. 

The Open is a five-week-long event that takes place in CrossFit affiliates and boxes around the world. Afterward, the top athletes from 18 qualified regions go on to compete in regionals. Those competing in regionals go head to head at one of nine events until the top 40 men, 40 women, 40 teams, 80 teens, and 240 masters have made it to the final round. From there, the top competitors will go on for a chance to earn the title of “Fittest on Earth” – imagine that for a conversation starter!

What Are The Health Benefits of CrossFit?

There’s no doubt that CrossFit’s dynamic movements are designed to improve physical strength, but what other benefits does it have? Because CrossFit workouts are high-intensity and require you to use more oxygen during exercise, it can help improve your aerobic fitness and overall heart health. These HIIT-style workouts can also help you burn fat and build muscle super quickly, much faster than a traditional weightlifting session.

Not to mention that the functional, active movements are also designed to improve your flexibility, balance, core strength, and agility so that you can do those everyday life movements with ease and power. Which will definitely come in handy once you age, and doing those once simple motions become ever more challenging. Plus, because the exercise routines are constantly changing, you’re bound to have a broader range of motion and assurance in performing a variety of different exercises.

One of the other benefits of CrossFit that avid trainers and trainees continually rave about is CrossFit’s ability to boost your confidence. The consistency of working hard, seeing tangible results, and knowing that you’re making a positive impact on your health seems to give people that extra boost of confidence to tackle anything that comes their way.

What Are the Risks Associated With CrossFit?

Over the years, CrossFit has gotten some backlash for being a risky workout plan. Like any other high-intensity exercise regimen that also takes a hit off competitive sports, the possibility of injury is higher with CrossFit than some other types of movement. This is especially true if you’re new to high-intensity fitness or have had injuries or conditions in the past that make you more susceptible. And because a CrossFit workout will make you fatigued, that does increase your risk of poor form and, ultimately, injury.

It’s also to be noted that for those who suffer from the rare but very serious condition Rhabdo or Rhabdomyolysis, in which muscle cells burst and leak their contents throughout the bloodstream, CrossFit is not a suitable workout regime and should be avoided.

But for the most part, CrossFit is considered to be a suitable workout plan for most healthy people who like working their butts off. When you’re in the box or giving CrossFit a try, just make sure to listen to your body and don’t be afraid to take the modification exercises if necessary. 

Will CrossFit Help You Lose Weight?

If weight loss is one of your fitness goals, CrossFit can absolutely help you get there. In those hour-long workout sessions, you’re going to be going your hardest, burning a lot of calories, and building muscle that will help boost your metabolism in the long run. And because the CrossFit program is often combined with a diet plan designed to decrease weight, body fat percentage, and fat mass – odds are, weight loss will happen.

What Type of Diet Should You Be Following With CrossFit?

The CrossFit program strongly believes that you can’t out-exercise a bad diet and that in order to fuel your workout and optimize your nutrition, there are certain rules. While we all like to break the rules every now and again, the CrossFit diet plan is what you want to follow religiously. Although there’s some room for variation and experimentation based on your preferences, discipline levels, goals, etc, for most, the plan suggests eating approximately 40% carbs, 30% protein, and 30% fat.

When it comes to how much you’re eating, it’s pretty obvious that CrossFit workouts are intense, so you need to make sure you’re striking a balance between getting enough fuel while still maintaining low levels of body fat. 

How Do I Get Started?

If you’re serious about getting into CrossFit, finding a gym is a crucial step, but not just any gym. CrossFit gyms can be found all over the world, so finding one might not be too difficult. But make sure that the gym and its trainers are credible. If you happen to know someone who goes to a particular gym, ask them about the vibe and culture there to see if it might be a good fit for you. Doing a quick Google search for CrossFit gyms in your area can also help narrow down your search.