Weightlifting beginners should try CrossFit

The 10 most common questions about CrossFit

CrossFit is not just a fitness training - it is a real "cult", a subculture - a lifestyle. Many CrossFit newbies watch the CrossFit documentaries on Netflix or YouTube videos of the CrossFit Games and panic. I can never do THAT! At the same time, curiosity is aroused: if my neighbor or colleague or partner can do that, maybe I can too?

In this article we answer the 10 most frequently asked questions from CrossFit newbies and interested parties and explain all the basics you need to know about CrossFit:

  • What is CrossFit?
  • What is a "WOD"?
  • Can anyone do CrossFit?
  • How do I get started with CrossFit?
  • Is CrossFit Really That Hard?
  • Does CrossFit make you a muscle man?
  • How often should you train CrossFit to see results?
  • Can you do CrossFit at home?
  • Why is CrossFit so expensive?
  • What is the right diet for CrossFitter?

1. What is CrossFit?

The CrossFit training method comes from the USA and was developed over 20 years ago by the trainer and CrossFit inventor Greg Glassman. As early as the 1980s, Glassman used CrossFit training to get his athletes fit. The basic idea was to combine functional exercises with heavy weights and sprint units and thus create an extremely intensive and, above all, highly efficient training.

In contrast to conventional fitness training, in which the focus is only on strength and endurance, with CrossFit all elements of fitness are developed and trained equally. If you only train your strength (e.g. with bodybuilding) and your endurance (e.g. with running or cycling), you neglect many other important components of fitness such as coordination, balance, coupling, flexibility, endurance, speed, speed, agility and precision.

CrossFit improves performance in all these areas, the goal is "GPP": general physical preparedness. that is, to be prepared for the unknown and the unexpected.

2. What is a WOD?

The daily training ("WOD" = workout of the day) combines exercises from the areas of weightlifting, gymnastics and endurance sports. Every day a new workout with a new combination of exercises is on the program, because routine is the enemy! In a CrossFit box you train together with others in a group, whereby the workout is adapted to the individual performance level of the individual.

The WODs are timed, i.e. you train against time. Every WOD is a small competition - against yourself, the clock and your fellow campaigners. All exercises have clearly defined standards that every athlete must adhere to. So you can clearly compare yourself and find out who is really fitter!

At myleo, we write the results of the day on our large blackboard - very old-school with real chalk. So you can see what your friends have put down for scores that day.

By the way, the word "WOD" is not the only CrossFit name that you have to understand first! Do you want to read more about the CrossFit terms like "rx'd" "amrap" or "emom"? Then take a look at our article: "CrossFit terms and abbreviations - we will decipher the CrossFit code for you"!

3. Can anyone do CrossFit?

Basically yes! You don't have to be fit to start CrossFit. You get fit with us.

However, the motto is: CrossFit is for everyone, but not for everyone!

Those who are not ready to work hard and push their limits or beyond are not ready for CrossFit.

CrossFit involves training very intensively and with heavy weights, so a healthy cardiovascular system and an intact musculoskeletal system are of course a prerequisite.

Do you have injuries or disabilities that are limiting you? Then communicate this with your coach and find solutions and alternatives how you can still participate in the group!

But you don't have to be a competitive athlete to do CrossFit. That's the great thing about this sport - each workout can be scaled, i.e. adapted, to the respective individual performance level. Even complete beginners can become strong, fit and productive with CrossFit!

4. How do I get started with CrossFit?

The elements from Olympic weightlifting, which are very common in CrossFit, are highly complex movement sequences and should therefore be taught by experienced coaches. That is why we advise everyone to do CrossFit in an official CrossFit box - there are trained trainers who make sure that you still work properly during the workout and that you do not neglect the technique during the workout.

Find a CrossFit Box near you, either via Google or the CrossFit Affiliate Finder on crossfit.com, book a free trial training session and just give it a try!

The free trial training at myleo includes a theoretical and a practical part, followed by a question and answer session. In this way you will find out everything you need to know about CrossFit, do a first WOD suitable for beginners and can ask all the questions that are still burning on your soul.

If you would like to try out our CrossFit Box in Berlin Charlottenburg, register now for a free trial training at myleo.de

Have you decided to become a member of a CrossFit Box? Then we would like to recommend our article: “The 8 most important tips for CrossFit beginners”. This guarantees a good CrossFit start!

5. Is CrossFit Really That Hard?

It's true, CrossFitters like to flirt with how hard their training is. There are many sayings like “your workout is my warmup”, but there is something to it too. With every workout you test your limits and go beyond them. It's not always pleasant ... but afterwards, when you're finished on the floor, you're just happy and proud to have achieved something like that. This feeling is definitely worth the "agony"! The palpitation of the heart when it says "3,2,1, Go!" And a little nervousness before the workout are simply part of it.

The excitement increases a little more for every CrossFitter when a benchmark WOD is on the agenda! Benchmark workouts like Fran, Helen, Cindy or Murph are known and loved by all CrossFitters worldwide. You can compare yourself and check your own progress.

Read more about it in our article "What are benchmark WODs and how do I measure my progress in CrossFit?"

But you can't give 100% in training every day. There are days when you may just not feel that good, then our advice is always: Listen to your body. Slow down, take a rest day or treat yourself to a massage from a physiotherapist. By the way, at myleo CrossFit we have our boxing physiotherapist / osteopath Muntez in-house!

6. Does CrossFit get (too) a lot of muscle?

No. Women in particular are often concerned that CrossFit training will make them a muscle man. You really don't need to be afraid of too much muscle. They (unfortunately) don't come that fast. A couple of CrossFit courses a week have never turned into Hercules. Professional CrossFitter train several hours a day. A Hobby CrossFitter becomes more athletic, fitter and healthier. Not more.

We think that a lean, muscle-defined body looks great, by the way. But much more important: weightlifting is really fun. Anyone who lifts heavy weights becomes leaner and, above all, healthier, strengthens their bones, increases their life expectancy and increases their basal metabolic rate.

Weight training is also a miracle cure for confidence. Everyone - man or woman - should feel strong, competent and proud.

And we take care of that at myleo!

So: Ladies (& of course gentlemen), get on with the weights!

7. How often should you train CrossFit?

If you would describe yourself as rather unfit, two training sessions per week are enough to start gently and slowly and still achieve significant results. The sore muscles and the new physical strain should not be underestimated at the beginning. A two or three day break after a workout is a good idea! If you would like to come more often after 2-3 months, you can of course do so. The only important thing is: start carefully and increase your workload step by step.

If CrossFit is the only sport you do, we recommend three to five workouts per week in the long term. Incidentally, that corresponds to only 2% of your total time per week! There has to be so much exercise!

Do you do other sports? Excellent! CrossFit is a wonderful addition to other sports. Here, 1-2 training units are sufficient so that you can still give 100% in your main sport.

8. Can you do CrossFit at home?

For a full CrossFit training you need quite a bit of equipment: a pull-up bar, barbells, dumbbells, kettlebells, medicine balls, rowing ergometer, jump rope, etc.

See also our article "Which equipment you need for a CrossFit gym at home!"

Many exercises and movements, especially from Olympic weightlifting, are technically very demanding and pose a risk of injury if they are not performed correctly. As a CrossFit beginner, you absolutely need a trained CrossFit coach who can teach you the exercises in a didactic manner and who also pays attention to proper technique during a strenuous workout.

In addition, group training in a box is essential for the fun factor and motivation! It is very clear: you don’t try as hard on your own as in a group. That just gives the extra push and motivates more.

If you are on vacation or have no opportunity to train in a CrossFit box for other reasons, you can of course do a stripped-down CrossFit program without a lot of equipment! Bodyweight exercises such as squats, push ups, sit ups, lunges, burpees, but also endurance disciplines such as sprints or double unders (with the jump rope) are ideal for this.

9. Why is CrossFit so expensive?

It's true, membership in a CrossFit Box costs significantly more than a regular gym membership. But the differences are also huge!

In a CrossFit Box there are no machines with which you can train single-jointed, isolated movements. We only use multi-jointed, complex movements that stress the whole body. Every training session is always led by a trained coach, the focus on technique and quality of movement is particularly high. The aim is to train athletes who are competent to act, which goes far beyond the actual training. Mobility, recovery and nutrition are also important topics that are conveyed in a box.

A CrossFit course is limited to a certain number of participants, so you will receive individual support with each training. A fitness studio wants to have as many inactive members as possible who pay their fees and do not come. In a CrossFit Box there are hardly any such files! Anyone who is a member and pays a fee also comes. Thus, the capacities for a maximum number of members are significantly lower.

At myleo, we have two training rooms with a total of over 500 square meters of training space, but a total of only 28-30 people on these two areas per training session. The loudspeakers can usually only be found in cinema 1 of the Zoopalast and the impressive interior design is quite spectacular. This is a great luxury that cannot be found in the gym!

Find out more about myleo CrossFit and the history of our box in an interview with myleo founder Leo Löhr.

Another special feature of CrossFit is of course the community. You don't get into your box with the iPod in your ear and do a workout alone in the corner. We're a community, more like a sports club. You train in a group, fight and suffer together - that connects.

If you really want to get ahead, you have to work hard and sometimes leave your comfort zone. This is guaranteed with CrossFit.

10. What is the right diet for CrossFitter?

Whether CrossFitter, hobby athlete or couch potato - the right diet is extremely important for everyone. Nutrition is more than just energy intake, it is medicine and the elixir of life for your body. The key to a healthy, long life lies in nutrition - and we all really want that!

The difference in diet between a CrossFitter and an inactive armchair is not what they eat, but how much of it! Certainly, highly active people such as CrossFitters or competitive athletes can and should consume more calories and more carbohydrates. However, the quality of the food should be the same for everyone.

That is why we have put together five basic rules for a healthy diet in our article "myleo Nutrition 101, the 5 basics of a healthy diet (for CrossFitter) and everyone else".

Would you like to change your diet but don't know how? Then take part in a nutrition challenge! Here we provide you with "3 reasons why everyone should take part in a nutrition challenge!"