CrossFit has taken the fitness world by storm. This high-octane workout can have students throwing tires or swinging sledgehammers, but looking cool is not what CrossFit is all about—although that is a plus for some. The sport has numerous benefits for the average person looking to get fit. A typical class is about one hour long and includes a warm-up, followed by a brief demo from the instructor explaining the exercises and then it’s go time.
To help sort all this out, Casey Jourdan, a CrossFit teacher at Alternative Athletics CrossFit in Billings, Montana, answered our burning questions about the sport. She explained how to have a more effective workout, why form matters, and why you may end up with a few more CrossFit friends after you have put down your (heavy) weights.
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1. Don’t be afraid to drop the weight.
One of the biggest mistakes Jourdan sees is when CrossFit students won’t use lower weights or scale back their workouts when things are challenging. Scaling is a very important CrossFit concept. During class, an instructor will outline the “prescribed” workout that students are supposed to follow. If you don’t feel up to the full prescription, you can “scale” back on what the instructor asked for. For example, if the workout calls for four rounds of 10 pushups, you can do those four sets on your knees until you work up to full ones. Apparently, scaling is a key part of seeing results in CrossFit. Jordan says:
“Scaling your weights and your technique to a level that is appropriate for you will actually give you a better workout than trying to do movements that are too advanced or too heavy. What makes the CrossFit model successful is that workouts are performed at a high intensity. If you don’t scale appropriately, you will sacrifice intensity and have fewer returns on your workouts over time.”
2. Never hesitate to ask questions.
If you’re not sure about a certain exercise, ask your instructor. “It can seem like there are endless movements, techniques and variations in CrossFit,” says Jourdan. “No good trainer would expect you to remember all of them.” She also advises CrossFit-ers to inform their instructors if they’re dealing with an injury or are feeling sore. Teachers can help students modify exercises to help prevent injuries.
3. You’re only competing with yourself.
As anyone who’s taken a group fitness class will tell you, it can be difficult to not look around the room and try to see how you stack up against another student in the room. “Everyone has different skills, different goals, and different backgrounds. Focus on yourself and log your workouts every time you come in,” says Jourdan. “Over time you’ll see your times getting faster and your weights getting heavier. You are your own competition; no one else matters.”
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4. Focus on Form.
“One of the biggest mistakes I see advanced athletes making is sacrificing form for speed. Whether they are fighting for seconds to get a PR [personal record] or just getting complacent in their training, form starts to suffer. Don’t let that happen! That’s when injuries happen,” says Jourdan. “And contrary to what you make think, sloppy form is actually slower and will waste more energy than maintaining stellar form. Remember slow is smooth, smooth is fast.” Lastly, she suggests that advanced students remember that it takes longer to hit PRs as you progress and to take rest days as needed. She went as far as saying that, “rest and recovery are just as important as doing the work.”
5. You Will Get in Shape
“Whether your goal is to lose weight, gain muscle, tone your body or be able to keep up with your kids at the park CrossFit will get you there,” says Jourdan. CrossFit’s wide variety of movements also will give you better balance, coordination, and mental stamina too. As if that wasn’t enough, you may find that fellow CrossFit students become your friends. “An unexpected benefit of CrossFit is the community of friends and family that you will build,” she says. “Unlike most regular gyms where you put in your headphones and don’t make eye contact, CrossFit is about family just as much as it is about getting fit.”
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Ugh! I have tried X-Fit before and I am NOT a fan! I will never do it again. It’s just way to much for me. However, some people like it so really, more power to ya!