Throughout these days, there are several queries that have come to us from people who are starting in the CrossFit, all of them related to the time from which changes and results can be observed. We understand that in this sport there are no predefined deadlines and that everything depends on the dedication and effort put into each session as well as the objectives that you want to achieve with them. Not all people seek the same results, so the first question that would have to be asked would be what are your objectives? Each person is a world and you cannot establish the same scales for everyone.
Here we leave 5 tips for new crossfitters or people who are thinking about practicing it:
1. Climbing
Know your limits. What does this mean? Take the WOD Diane as an example. Diane consists of training by time of 21, 15 and 9 repetitions of dead weight and inverted push-ups. To do it RX (As designed) the weight used in the deadlift would start at 100kg for men and 70 Kg for women. As you can imagine, it is rare that a beginner in the CrossFit can carry out this WOD by moving these weights. Therefore, the solution is to scale the exercise with other weights. In this way, people do not need to 'get fit' to practice CrossFit, but in their current state they can start practicing it.
When to climb? The issue is not that you can do a dead weight repetition with 100kg but that you do it with an appropriate weight to your physical conditioning and that allows you to maintain the intensity throughout the WOD.
2. Take your time to recover
What you do outside the BOX is as important as what you do inside it and we do not only refer to aspects such as diet (which we will name later). Caring for your body is something basic and very important. Overtraining is very common in individuals who start to practice CrossFit. Do not underestimate the importance of a proper rest. Overtraining can lead to injury, staking, and noticeable drops in athletic performance.
3. Get out of your comfort zone
It's hard to get out of your daily routine where you feel comfortable. Equally this difficulty extends to the world of CrossFit. Although it sounds hard, to progress you have to suffer, consider new challenges and improve day by day. Fortunately, leaving your comfort zone and facing new challenges makes you stronger physically and above all, mentally.
4. Warm up!
Do not forget the importance of a good warm up at the beginning of each of your workouts. A correct heating improves the performance and reduces the likelihood of possible injuries, also prepares you mentally for the activity to be performed.
It should involve the whole body, with special emphasis on those muscle groups that are going to take part in the training.
5. Eat correctly
Regardless of your goals, proper nutrition is one of the fundamental pillars of sport. We already talked in another article about the paleo diet that is usually related to the CrossFit. We do not necessarily recommend following this nutritional plan, we simply want to give importance to a correct diet.