CrossFit 101: Get Started, Get Strong

By: MarcyAtZeel

You may have heard of CrossFit, but if you're like me two months ago, you might be too intimidated to try it. CrossFit is like a combination of a sport, a training gym and a club. But don't be afraid. Just read up on my lil' CrossFit primer and you'll be ready to crunch your WOD (that's workout of the day to you, non-CrossFit goer) in no time.

Don't look for luxury. This is not your typical gym with ellipticals, TV screens and lots of fluffy towels. The ethos of CrossFit gyms (or boxes, as they're called for extra badass mojo) is simplicity. The standard equipment includes gymnastics rings, plyometrics boxes, a medicine ball, dumbbells, kettlebells, climbing ropes, elastic bands and a rowing machine (the "ERG"). That's about it. And yes, you will be lifting large barbells over your head, just like Rocky.

It's OK if you're not super-athletic. Despite the impressively muscular appearance of many CrossFit habitués, CrossFit is for everyone. All attendees do the same WOD, altering intensity, time and duration as needed. I can attest that one does not need to be a super-athlete to attend and enjoy CrossFit.

Try it first. If you've never done CrossFit before, you have two options. First, check out the WOD on the CrossFit website and give it a try at home. Second, visit your local CrossFit box and try out one of the introductory classes. Most CrossFits do at least one free trial class a week.

Correct your form first. Once you've decided to give CrossFit at your local box a try, you won't be able to swan into the next open class on the schedule. Most CrossFit locations require CrossFit newbies to take a Foundations class first. These classes are highly focused on flexibility and form, not speed or weight.

Once you've mastered good form in basic CrossFit exercises, you'll be cleared for regular classes. And they are serious. I discovered that my form on everything from squats to push-ups needed (vast) improvement. But thanks to my Foundations course, I did improve.

Paleo is the thing here. During my Foundations class, I was asked what I'd had for dinner. The answer was pita bread, hummus and Diet Coke-basically, everything that's not on the Paleo diet. The Paleo diet is very popular among many CrossFit fans, who advocate a hunter-gatherer diet of lean meat and vegetables. You don't need to eat Paleo to do CrossFit, but you might not want to bring brownies to the annual party.

Community is valuable. CrossFit is perhaps one of the friendliest places I've ever worked out in. Everyone's immediately on a first name basis. You may be asked what you did over the weekend, what you had for dinner (see above) or what your coach just said (so don't tune out). There is a real sense of community without competition. You're not trying to beat each other, but you are trying to best your personal time and performance.