One easy way to get started with Crossfit is to try to do competition workouts as you see them in semi-finals, games, etc and replicate those events. This will help to direct your training and increase your confidence. You can add one of these workouts as a metcon for a couple times a week and see where that takes you. Transcript: "One really easy thing to do, which is something I did when I was first starting, is try to do competition workouts. You see them happen at various semifinals, off-season competitions, games, whatever it is. Try to replicate some of those events and just see how you stack up. And don't be scared of all different styles of events. It's easy to say, you'll do the ones that you think you might be best at, but do all of them. Take a regional from 2015 and just do all the workouts and insert yourself into a leaderboard somewhere and say, okay, my scores on aerobic style events or gymnastics events are great, but my strength is really lacking. It'll help to direct your training a lot. It also helps with your confidence. You can kind of see that, oh, I actually do maybe stack up in certain areas and I'm falling short in others. From there, you can take that information and direct your training as you need to. Everybody needs a little bit of something different from training, but that's a good way to gain some direction, potentially gain a little bit of confidence, and have some fun doing it. You don't have to do it all at once. Throw one competition-style workout in a couple times a week, just as your Metcon for that week or that day. Yeah, see where that lands you."
My recommendation is to warm up and learn new skills when you're fresh. Then mix in your skills with short workouts and pre-fatigue the muscle groups used in that movement before doing it in order to build fatigue training without wrecking your body. Imams are a great tool for this. Transcript: "My general recommendation is there's kind of two ways. One is to do like EMOMs or like on the minute work in the early stages of your training, either in warmup or at the very start, to learn skills and do skills while you're fresh if you've got to learn how to do a pegboard or a strict muscle up or whatever, like just butterfly pull-ups. Play with an easy rep scheme where you can just learn it. It's low pressure. You're not fatigued. And you can build skill that way. When we try to constantly build skill under fatigue, it's really challenging to just build polished movement patterns. Once you have a skill, another thing you have to do is then learn how to do it under fatigue or at high volume or whatever it is. And a good way to do that is to mix it in, again, in either like EMOMs or short workouts where you're going to pre-fatigue some form of muscle group that's used in that movement and then do it. Let's say I do a bunch of, I do a 500-meter ski erg and then I try to do a set of 20 unbroken butterfly pull-ups. That way, you're not stuck just doing hundreds and hundreds of pull-ups, which is going to wreck your hands. You can do other things to tire out those muscles and then do pull-ups. You can row and then try to do strict muscle-ups or whatever it is. And that way, you don't just beat your body up, but you do get some fatigue training in on those skills. So EMOMs are a super useful tool."
We made a series of content that was different from the usual CrossFit style at the time, as it was more light-hearted and fun. People responded really well to it, so maybe we'll do something like that again in the future. Transcript: "Maybe that'll be our post-competitive career transition. But I think why it was the best is probably just because it was a very different tone at the time to what most CrossFit content was. I think everything in the CrossFit world at the time when we made that stuff was very serious. It's all, you know, and it's a lot of just like loud beats and workouts and everything. Everything's so serious and neither of us take ourselves too seriously so it was a fun opportunity to kind of flip that a little bit. Have some fun with it, show some personality, tell some jokes and just relax over the whole thing. It's just, you know, it's just training. So there was a lot of fun to do. Maybe we'll do something like that again in the future. I'm really glad people did respond really well to it. So, you know, maybe one day we'll ride again."
My first major competition was the regional back in 2014. I had some friends who encouraged me to compete and I had zero expectations. I ended up doing well and winning two events and I realized that with more work, I could do really well in CrossFit competitions. Transcript: "So my first major competition was the regional back in 2014. I didn't really know much about competing in CrossFit. I had some friends who pushed me to do the Open the year before. I used that to figure out what I needed to be better at. As somebody revealed to me the structure of the season and there's this natural progression, it's easy to set goals, so my next obvious goal was to just make it to the next stage. I did the following year in 2014, had zero expectation, had never watched a CrossFit competition, didn't know anything about it really, so stepped out on the regional floor, very green. I got buried in a couple events that had heavy barbells, but I actually won two events outright and I think had the rest in the top ten, I think. So I performed really well and it was kind of fun. I saw the rest of the guys advance and from there you know a few people, you watch the games and you see how they do. It was very reassuring to me to see, yeah, they're crushing me at some things, but I'm crushing them and I'm holding my own in a lot of areas. I think this is something that with a little more work I can actually be quite good at. I think my timing was good. I hit it at the right time where I was able to step in and fill pretty big shoes on a competition floor. But yeah, that was the first time I was like, yeah, I can probably do this. I can see what this is all about and I'm not half bad."
The biggest misconception about CrossFit is that it is not for everyone, but in reality it is infinitely scalable and can accommodate people of all ages, abilities and fitness levels. Transcript: "What do you consider to be the biggest misconception about CrossFit? Man, what a great first question on this app. I would say that it's that it is not for everyone. I think that CrossFit is for everyone, but I believe that everyone will not do CrossFit or like CrossFit. At our gym, for example, we have everyone from five years old all the way up to 75 years old. We even have a couple 80-year-olds in our CrossFit Parkinson's class that we have. Anybody can do CrossFit. It is infinitely scalable. Coach Greg Glassman, the man who invented CrossFit, used to say that the needs of our Olympic athletes and our grandparents vary by degree and not kind. So get your booty in a CrossFit gym and support your local affiliate."
What sets CrossFit apart from other forms of exercise is the community that comes with it. The coaches and other members provide encouragement, support, and motivation to push each other to do their best. This creates a unique atmosphere that helps everyone reach their goals. Transcript: "What sets, cross and apart from other forms of exercise, this right here. Chris is the last one in the workout and the whole class is basically hanging out to cheer him on, to get him through to the end, to push him a little bit further than he wants to be pushed, right, and to give him that little bit extra. And it's within that little bit extra that the community gives you. You know, all these guys hanging out here and pushing him is where the magic kind of happens. It's the combination of Claire right here who's coaching and keeping an eye on Chris's form, making sure he's not getting out of control, but then also the culture and the community around him cheering him on and pushing him through to do something pretty incredible. So I think that's what sets CrossFit apart. You can do CrossFit anywhere, in the student garage if you want to, but you can't get that community anywhere."