What is CrossFit?
CrossFit is a fitness concept developed and founded by Greg Glassman. While CrossFit originally started with a relatively small following, it has now exploded to over 13,000 affiliates around the globe. CrossFit workouts for women include aspects of weightlifting, powerlifting, gymnastics, cardio and just about every functional movement you can think of.
This type of training has the potential to make you the fittest version of yourself; to get you stronger, faster, more powerful, improve your cardio and, most likely, help you shed a few pounds along the way.
CrossFit’s “specialty is not specializing” — meaning you’ll never know what to expect from one workout to the next and your body is always challenged. One aspect CrossFit prides itself on is the ability to scale the workouts to any fitness level, so whether you haven’t worked out since fifth grade or you grind it out daily – every workout can be adjusted to your specific abilities.
The Benefits of CrossFit Workouts and Fitness
The benefits of CrossFit — where to begin? Because CrossFit involves lifting weights at a high intensity, the possibility that your body will change for the better is virtually guaranteed. You will not only tax your muscular system, but your cardiovascular system as well, which means your aerobic fitness will improve right along with your strength, power and endurance.
Another, perhaps even more important, benefit of CrossFit is that your confidence is bound to explode — you can’t help but feel like a badass when you finally nail a snatch or beat your deadlift PR.
Weight Loss and Fat Burning Potential
The fat burning potential of CrossFit is pretty high, especially when coupled with the highly acclaimed Paleo diet.
First, if you’ve ever cranked out a WOD or watched someone else, it’s obvious there is some serious calorie burning going on — not to mention burning lungs and muscles.
Second, researchers have found that high-intensity interval exercise training such as that performed in CrossFit has resulted in an increased potential for glucose and fatty acid oxidation. In a nutshell, this means you burn more fat doing this type of exercise than, say, jogging the same pace for 30 minutes.
Third, CrossFit can help you burn fat by upping your metabolic rate via the added muscle you’ll build (which we’ll talk about next) during your training. I’m sure you’ve heard that the more muscle you have, the higher your metabolism is — that is true. What is also true is that it takes a fair amount of energy to build that muscle. I’m not talking about the actual act of working out, but the recovery process your body undergoes to literally repair and build muscle. It can contribute quite a lot to overall energy expenditure.
The potential for weight loss with CrossFit is reasonably high, but keep in mind that the scale may not move as much as you’d like or expect. Despite the fact that you’re working your ass off on a regular basis, you’re also building muscle and the scale will respond appropriately. You will very likely find, however, that your clothes will start to fit a lot better than they used to and you’ll have curves and definition you never used to have — just remember the majority of CrossFit women are looking pretty good.
Toning and Muscle Building Potential
It’s impossible not to think of CrossFit and muscle simultaneously — mainly due to the fact that all of the sport’s big names are ripped beyond belief. So, will you gain muscle by doing CrossFit? Absolutely. Will you end up looking like a manly bodybuilder? No.
Yes, some CrossFit women have some pretty good sized muscles but they also train multiple times a day. Performing four to six CrossFit for beginners workouts per week will not result in an Amazonian physique. It will, however, help add mass to those places we all like it (squat booty, anyone?) while toning and tightening everything else — yahtzee!!
Classes: What to Expect; Should I Take Them?
The only legit place to take a CrossFit for beginners class is at a box. While it’s perfectly acceptable and common to CrossFit at home in your own awesome garage, there are a few perks to becoming part of a box.
- For starters, many boxes offer mandatory introductory courses to teach you the basics of CrossFit as well as the fundamentals of lifting. These courses give you the opportunity to perform beginner CrossFit workouts with guided instruction. This in itself is a fantastic incentive, even if you only hang around for a few months to learn the basics then take it on home for some solo training.
- A box also gives you the perks of the CrossFit women community – other people to talk CrossFit with (because your other friends just don’t get it), support and encouragement during your WOD’s and just a place to be yourself. It will give you a chance to find other CrossFit women to lift heavy things with and maybe even a little friendly competition.
What if you already pay a membership at a regular gym? While it is possible to CrossFit almost anywhere, commercial gyms aren’t really set up for the demands of WODs. Boxes have plenty of room to lift and drop weights – regular gyms, not so much. Not to mention, you may get some dirty looks for any possible grunting that may or may not happen.
It’s important to note that box dues are generally higher than those of a traditional gym, however you’ll get more hands-on coaching and several classes are held every day so you can make it a point to get in and get your money’s worth.
If you do opt for classes, shop around. Don’t just pick the first box that comes up on your Google search. Each box has its own unique training and coaching style. While you may have continuous friction with the trainers at one box, you’ll likely find your fit at another. Do your homework and you’ll be fine.
Once CrossFit for beginners join a box:
- Expect to be challenged in ways you’ve never been challenged.
- Expect to push yourself beyond what you’re accustomed to.
- Expect to be sore – your muscles will hate you for the first week or so but they’ll get over it.
- Expect to become a fitter, faster, stronger version of yourself.
- Expect to have fun, make friends and get in hella good shape.
Instructional CrossFit Videos and Training Tips
If you opt out of joining a box or just want to educate yourself before your first class, here are a few great tools to help you navigate your first encounter beginner CrossFit workouts.
Lingo
We now need to address the fact that CrossFitters basically have their own language. CrossFit is the only entity I’ve encountered that gives the military a run for its money in terms of acronyms. It is imperative all CrossFit women learn the lingo.
Affiliate – gym officially affiliated with the CrossFit brand – CrossFit certified trainers must be on staff and dues must be paid.
WOD – This stands for “workout of the day” and is updated every day on CrossFit’s home page. Many affiliates go along with the main WOD while others do their own programming.
Hero WOD – A WOD named after a fallen military serviceman, police officer or firefighter – these ones can be particularly challenging.
Box – This is where the magic happens. The Box, what we mere mortals would commonly refer to as a gym, is a large open space with only the bare necessities needed to complete the WODs.
RX’d, as RX’d – Do a WOD as prescribed or written; no adjustments.
AMRAP – You’ll see this term used in many WODs and simply stands for “as many reps/rounds as possible.” When you see this in a WOD, know that it will be tough – basically you’ll be given a set amount of time, say 20 minutes, then you’ll have to do a set number of specific exercises as many times as possible in the allotted time.
ATG – “Ass to Grass” is how CrossFitters describe a full-depth squat – getting those glutes as close to the ground as possible.
For Time – When you see “for time” written in a WOD, it means life is going to suck – you’ll be given a workout and then you must complete said workout in as little time as possible. Rather than compare your time to others (because seasoned CrossFitters put the rest of us to shame), keep track of your workout info and compare it to a similar workout later on into your CrossFitting career — compete against yourself, no one else.
Score – The number of reps completed during a workout.
CrossFit Total – A workout consisting of your maximum squat, press and deadlift. You get three attempts at each lift.
Metcon – This is short for “metabolic conditioning”, which you’ll likely develop a love/hate relationship with as you plunge into CrossFit. Metabolic conditioning is simply conditioning the metabolic systems (there are three) of the body. This can include sprint-type rowing workouts, longer duration cardio, lifting with lighter weight for high reps or a combination of movements. It’s super fun.
The Girls – Iconic Benchmark CrossFit workouts including Angie, Barbara, Chelsea, Diane, Elizabeth, Fran, Grace, Helen, Isabel, Jackie, Karen, Linda, Mary and Nancy. And you thought girls’ night out was supposed to be fun.
Paleo – the unofficial official diet of CrossFitters. Eating Paleo means eating like cavemen did, relying primarily on meat and veggies and shunning dairy, legumes and grain.
Tabata – For 20 seconds do as many reps of a designated exercise as possible, then rest for 10 seconds. Repeat this cycle eight times for a total of four minutes.
The Exercises
No guide for CrossFit for beginners would not be complete without touching on these exercises. Although no one can really lay claim to the development of a specific exercise, CrossFit has some signature moves that you’ll see on a regular basis in the WODs. These exercises are performed by other individuals and entities but, in a sense, CrossFit has kind of made them a household name. CrossFit uses countless additional exercises but this list should give you a good idea of what to expect in your CrossFit workouts for women. The best thing about them is that they’re all designed to kick your butt.
Burpees – The go-to exercise for CrossFitters. Despite the fact that they rely solely on your own bodyweight for resistance, they’re sure to leave you sucking air. To perform a burpee, begin in a standing position. Bend down, place your hands on the floor jump your feet back to plank position, perform a push-up, bring your feet back up between your hands, and, as you return to standing, jump a few inches off the floor and clap your hands above your head. That’s one rep – good time, right?!
Kipping Pull-ups – If you’ve watched any CrossFit videos online or tuned into The Games, you’ve seen this exercise in action. The athletes, somehow, manage to effortlessly arc their bodies down, around and up to complete a pull-up. The athlete’s bodies never quit moving until they’re done or have to reset. To master this exercise, your best bet is to visit a box and get hands-on instruction.
Air Squats – Although a simple movement, the air squat is a staple, especially in beginner CrossFit workouts – generally performed in a very high rep range. Stand with your feet shoulder-width apart, squat down until your hips are below your knees, push through your heels to return to the starting position and immediately prepare for the next rep.
Front Squat – Hold a barbell across the front of your shoulders and perform a squat.
Overhead Squat – With a wide grip and arms extended, hold a barbell overhead and perform a squat.
Pistol Squats – Think air squats but with only one leg. Stand on one leg (it’s always a good idea to stand next to something for balance, just in case) and extend the other leg out to the front. Maintain this position as you squat down on your supporting leg until your hips are lower than your knee. Press through your heel to return to standing.
Thrusters – So, if you’re into strength and endurance this exercise is your jam. The thruster combines a front squat and an overhead press into one fluid movement – exhausting, yet satisfying.
Box Jumps – Stand facing a box of predetermined height and simply jump up and down, and up again immediately upon landing. Continue until you’ve reached your goal reps or until your shins can take no more.
Double Unders – Speaking of abuse, you’ll love double unders. So, you know how you used to skip rope in grade school? Well, this is like that but on steroids. To complete a double under the rope must pass underneath your feet twice for each jump.
Muscle Ups – The muscle up, which combines a pull-up with a dip, is as elusive to some CrossFitters as Sasquatch is to Bigfoot hunters. Some people are natural s at this gymnastic move while others try for months or years to master it. Muscle ups require a ton of strength, coordination and sheer determination.
Ring Dips – A few technical notches below the muscle up are ring dips. They are performed in a similar fashion to traditional dips but the instability of the rings provides a greater challenge.
GHD-Sit-ups –This exercise is basically a full extension sit-up that has a tendency to destroy your abdominal muscles. Start with small numbers of these or you may end up hunched over for a few days. Position yourself face-up on a glute-ham developer, lower down until your torso is horizontal or, for a greater challenge, your hands touch the floor then explosively flex the torso and extend the legs to sit up.
Wall Balls – Guys usually go with a 20-pound medicine ball while the ladies can opt for a lighter (generally a 14-pounder) ball. Stand facing a wall holding the ball at chest level. Lower into a squat, explode upward, throwing the ball toward a 10-foot marked target overhead. Repeat the movement as needed.
Rope Climb – Find the nearest rope and climb it. Different techniques can be used to make your ascent as painless as possible – if that’s possible.
Knees to Elbows/Toes to Bar – One of the few actual core exercises performed by CrossFitters.
Handstand Push-up – Simply do a push-up while maintaining a handstand, no big deal.
Kettlebell Swing – CrossFitters tend to use the American version of the swing where the bell swings up overhead rather than just to eye level.
Press, Push Press and Push Jerk – Common upper body exercise variations performed in CrossFit where the weight is pressed overhead.
Deadlifts – Lift a loaded barbell off the floor and watch yourself transform into a beast.
Sumo Deadlift High Pull – A sumo deadlift (deadlift with a wide stance and toes pointed slightly outward) followed immediately by an upright row.
Olympic Lifts – These include the snatch and clean and jerk, both of which need to be taught by an experienced coach.
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