NEW TO CROSSFIT?
If you’re looking to start your CrossFit journey, you have found yourself at the perfect CrossFit gym! At CULTIVAR, we pride ourselves on making the process of starting CrossFit far less daunting for newcomers through our welcoming environment, “no egos allowed” community spirit.
Read on below for more information perfect for people new to CrossFit!
What Is CrossFit?
If you’re here, you might be wondering—what exactly is CrossFit, and what do the workouts involve? Let’s break it down.
CrossFit is more than just a workout program—it’s a lifestyle built on effective exercise and solid nutrition. Whether your goal is to improve your health, lose weight, or boost athletic performance, CrossFit adapts to you. It’s designed for everyone, from complete beginners to seasoned athletes.
But How Does It Work for Everyone?
Fitness isn’t one-size-fits-all, and that’s the beauty of CrossFit. Walk into a CrossFit gym, and you might see an elite athlete training alongside someone who’s never touched a barbell before. The magic? Scaling.
Every CrossFit workout is adaptable to your individual abilities. Certified coaches ensure that every movement is modified to match your fitness level, keeping workouts both challenging and safe.
An Example of Scaling
In CrossFit, scaling a workout means modifying the movements, weights, reps, or intensity to match an athlete’s current fitness level while maintaining the intended challenge and stimulus of the workout.
Since CrossFit workouts are designed to be intense and functional, scaling allows anyone—from beginners to elite athletes—to participate safely and effectively.
Ways to Scale a CrossFit Workout
- Modifying Movements – Changing an advanced movement to a more accessible variation.
- Example: Substituting ring rows for pull-ups if you can’t do a strict pull-up yet.
- Adjusting Weight – Lowering the prescribed (Rx) weight to match strength level.
- Example: Using a lighter barbell for Olympic lifts instead of the Rx weight.
- Reducing Repetitions – Lowering the number of reps if endurance or strength is a limiting factor.
- Example: Doing 7 push-ups instead of 10 to maintain proper form.
- Shortening Workout Duration – Scaling down the time cap or total rounds to maintain intensity.
- Example: Doing a 15-minute version of a 20-minute workout if needed.
- Modifying Range of Motion – Adjusting movements to accommodate mobility restrictions.
- Example: Performing box squats instead of full-depth squats if mobility is an issue.
Why Scaling Matters
- Ensures proper form and reduces injury risk
- Allows progression over time
- Keeps workouts challenging but achievable
- Helps maintain the intended intensity and effectiveness
At the end of the day, CrossFit is for everyone, and scaling is what makes that possible! 🚀
Am I Ready to Start?
If you’re still wondering, “But am I ready?”—the answer is yes.
CrossFit welcomes everyone, no matter your age, background, or current fitness level. Coaches are there to support you, help you feel comfortable, and guide your progress.
So, if you’re ready to challenge yourself, put in the work, and make a change—you’re ready for CrossFit.
Want to learn more? Check out our guide for beginners, including key CrossFit terms and tips for getting started.
FAQS
What is a CrossFit Workout?
If some of the terms confuse you, don’t sweat it. The CrossFit community uses a good amount of acronyms and abbreviations when it comes to the movements and styles of workouts, but you’ll pick up on them quickly.
It took awhile – and I consistently confused the difference between AMRAPs and METCONS – not to mention those EMOM things…
Remember, everyone comes into CrossFit new, so everyone has had the learning curve of remembering these new acronyms. If you’re confused, just pull a coach or another member aside for help.
Here are a few common acronyms that you might see on the whiteboard:
What Should I Expect In Classes?
If you’re still feeling intimidated – fear not. We have onboarding classes for new CrossFit athletes. And after that, all our coaches will be there to offer you a little extra guidance in your first few weeks. You won’t just be thrown to the wolves and expected to know everything.
Most classes are 60 minutes long, and will follow a flow something like this:
- INTRODUCTIONS & WARM UP
- COACH EXPLAINS & DEMOS THE WORKOUT, INCLUDING SCALING OPTIONS
- STRENGTH OR SKILL WORKS
- WOD (MAIN WORKOUT)
- WARM DOWN / MOBILITY
How many days per week should I go to CrossFit?
This is going to vary depending on your fitness level. When first starting CrossFit, 3 days per week may the sweet spot for me to avoid excessive soreness, and allow the body to adapt.
After a few months, increase to 4 times per week, and then up to 5-6 days per week. You will now be much stronger than when you first started, and your body can handle back to back days of strength training and weights – where that wouldn’t have been possible in the beginning.
The key is to listen to your body, and do what you’re comfortable with. To see results as a beginner going to CrossFit, you’ll need to go more than once a week.
I speak from experience when I say that it can be easy to get caught up trying to hang with some of the more experienced members. Don’t fall for that trap – your body might not be ready for it yet. Your best bet is to focus on one thing: consistency.
While you won’t immediately be able to do all of the movements, and you might not be able to keep up with the CrossFit veterans… you are doing the most important thing for your health – taking action! Rain, Shine, or Snow – keep up your 3 times per week until your body feels ready for more. You’ll know when it’s time to ramp it up.