Starting out with a Crossfit Wod

crossfit wod

If you are thinking of joining the fitness craze currently sweeping through the world with it’s high intensity, dedication and positive reviews and vibes ? If you’re interested in becoming a part of Crossfit’s success story? If yes, that’s why we’re here, to help you make the transition to top body fitness seamless, and provide you with all the knowledge you’ll need to make this happen.

In this article we’ll be covering the basics of undergoing Crossfit training, what a Crossfit WOD (Workout of the Day) is, how to join a Crossfit affiliate, what to look out for in a certified Crossfit affiliate, and how to help your body be the best it can be while undergoing this training.

What Is Crossfit Training?

Crossfit is defined as a fitness philosophy which incorporates physical exercises of various elements and principles to help its users be the fittest they can be. Crossfit is made up of a wide range array of exercises that are targeted all the muscle groups of the body, and provide overall fitness.

Crossfit was created and introduced into the world in the year 2000 by Greg Glassman and Lauren Jenai, and has enjoyed steady growth from then on. It is currently practiced by members of over 13,000 Crossfit affiliate gyms and has gyms (boxes)  located all over the world; majorly in the United States.

Crossfit’s aim has been to optimize physical competence in the 10 recognized physical domains which are: flexibility, speed, power, agility, stamina, cardiovascular and respiratory endurance, coordination, accuracy, strength and balance.

This is achieved by selecting an exercise from targeting a physical domain and implementing it in the Crossfit WOD, and challenging participants to complete the exercise under a specific timeframe.

Crossfit training does not support specific training i.e those interested in working only on a/a set of specific muscle group(s). Such as athletes and sportsmen and women who need to concentrate on a muscle group and focus on a few of the physical domains of the body.

However, the training has been modified for football and various other sports. So, if you’re a newbie interested exclusively in strength training or muscle building, then Crossfit may just not be for you. However, it’s good to give it a try as it helps you figure out which aspect of physical training you enjoy the most, and where you would like to specialize.

The Basics of Undergoing Crossfit Training

As a newbie, there are some things you need to know before you begin your Crossfit journey to ultimate fitness, such as:


When beginning a new exercise regimen, you need to make sure you provide your body with the nutrients it needs to be able to work optimally, help you get the best results you seek, and also help your muscles heal and grow.

Crossfit involves high-intensity exercises which will strain your muscles and entire body. You need to have a high amount of protein in your diet to assist constant muscle repair and growth. Protein can be obtained naturally from food sources such as chicken, eggs, red meats, fish, quinoa, brown bread, nuts and grains, amongst other sources.

Your body also needs a healthy dose of healthy fat such as almond butter, peanut butter and coconut oil. Keep in mind that while your body needs fat, it is important that you stay away from fried foods which are just empty calories looking to increase your waistline, and make you sluggish and reduce your energy level.

Fruits are also essential, so ensure you load up on citrus, bananas, mangoes, pineapples and what ever you can eat. Most people associate Crossfit training with the Paleo diet, which also works great.

Doctor’s Consent

Without a doubt Crossfit training is known to cause a lot of strain to the body, and requires you to be at your best medically to get through each Crossfit WOD effectively.  Hence, it is very important that you visit your local GP and get your doctor’s consent before you begin the training.

Get a full body checkup done, and let your doctor advise you if Crossfit training with be the best for you at the state of health you are in at that moment. It is very possible to get injured from doing exercises, and the possibility is heightened if you are not at your best health-wise.

Crossfit training has also been linked to Exertional Rhabdomyolysis, which is a serious health condition that involves the death of the body’s muscles. The dead muscles release toxins into the body which poison the kidneys, and could be life-threatening. So, make sure you get your doctor’s okay first.

How to Join A Crossfit Affiliate

If you live in the United states, then finding a Crossfit gym affiliate (or box, as they call it) should be relatively easy, as they are scattered all over. However, if you would like to do a more detailed search,  Crossfit’s website offers an Affiliate search where you can find the Crossfit box closest to you.

Crossfit Affiliate gyms usually give out free beginner classes to teach the basics, and some lightweight exercises to test your limit and endurance. This is for the coaches to have a feel of what is good for you, how your exercises should be modified per workout and also to let you have an idea of what Crossfit training is all about.

You will be required to pay about $10 – $20 per class, as this is not just a gym workout but a supervised training with certified coaches to put you through.

Crossfit WOD ( Workout Of The Day )

There are plenty of places to find Crossfit WOD’s.  Crossfit posts a workout of the day on its website, you can check out our WOD’s.

There is the international workout of the day, but affiliate local gyms are not required to follow it strictly. There could be modifications to the Crossfit WOD, or a completely different WOD could be chosen by your affiliate gym.

You shouldn’t have any reason to worry about this, as any Crossfit Affiliate undergoes training to guide you through your workout procedures, and choose a daily workout plan that will help you be as fit as you can be.

Crossfit Weights: Things to Expect Once You Start

crossfit weights

The aim of training in crossfit and with crossfit weights is to keep the body fit, healthy and functioning.  However, there are some immediate things that will happen when you start crossfit. The following are just a few of things you should expect :

1. You’ll find out how shapeless, you are

When starting your workouts you will definitely realize how shapeless or unfit your appearance is. Basically, the preliminary stages of your crossfit will simply consist of some basic instructions and a little stretching, low paced workouts.

At these sessions, you’ll profusely sweat and need several breaks to rest a bit, even if the exercise isn’t heavy. The reason for behavior happening is being a lazy shit for years without stretching and engaging your muscles, which have been dormant and unused. This will only happen for the first weeks and you’ll eventually get it over when your muscles get used to being used.

2. You’ll realize how big and fat you are, compared to real athletes

When looking at yourself, you’ll find out that you are actually fat compared to those going to the gym regularly. This will come where you find your gym instructor has a better physique than you do, even if you are bigger than he is.

Having a well trained physique makes an individual more powerful than fat people. It won’t be a surprise to find someone with a small body, but stronger than you just because the person goes to a crossfit gym on a regular basis. This means that once you join crossfit, you will start out looking weaker and fatty.

3. People will start noticing you

Any person determined to keep fit and goes to crossfit regularly will definitely start to change in terms of body appearance and literary their behavior as well. When this happens, your family, friends, even casual acquaintances will say one or two things about your new look. This is one of the best facts to start training with crossfit weights to start working out.

4. You’ll start respecting stamina and endurance

Once you start your crossfit whether in a facility or a home gym, you will start respecting your endurance and stamina. Probably when you were a kid, you wondered about how much weight you can carry and this idea can only grow out once you begin training crossfit. One of the things that you might get amazed about are things such as lower back strength, quad strength and your general fitness levels.

5. Gaining more weight at first

Training crossfit, gaining weight is one of the frustrating things to experience. Since you are starting and probably trying to exercise muscles, which have never been in any gym for quite a long time. Therefore, working these muscles for the first time will add more mass, which leads to extra weight. However, once you hit the tipping point, the muscles you have added will start burning enough calories, hence dropping some weight.

Basically, there are lots of things you may experience immediately you start your crossfit and some are have been discussed above. Nevertheless, this kind of experience may differ from one individual to another depending on how you’ve been living your lifestyle. It’s a good thing to consult an instructor before starting for better ideas to get you started.

Workout of the Day #10

Workout of the day

single jump ropesWorkout of the day

Today’s Workout

This workout is known as “Theresa”

  • 100 Single jump ropes
  • 90 sit ups
  • 80 Walking lunges
  • 70 dips
  • 60 knees to elbows
  • 50 jumping squats
  • 40 push ups
  • 30 box jumps (12″)
  • 20 candlesticks
  • 1 mile run

Workout of the Day #8

Workout of the day

butterfly-sit-upWorkout of the Day

Today’s Workout

A) 12 minutes to find your heaviest set of 3 reps of Overhead Squats

Rest 5mins

B) As Many Rounds As Possible in 20 minutes of

  • 200m run
  • 9 Overhead Squats 35/50kgs
  • 15 Pull-ups
  • 21 Butterfly sit ups

Workout of the Day #5

Workout of the day

crossfit pushupWorkout of the Day

Today’s Workout

A) Complete for time

  • 1km Row
  • 20 Pull ups
  • 20 Power Snatches 35/50kgs
  • 20 Box jumps 20/24”
  • 20 Ring dips
  • 1km Run
  • 20 Push ups
  • 20 Toes to bar
  • 20 Handstand Push ups
  • 20 Hang Squat Cleans 35/50kgs

How to Choose Cheap Crossfit Equipment

Cheap crossfit Equipment

Trying to choose the right equipment that is also cheap crossfit equipment can sometimes be a more daunting task to do than you think. There are a stack of new companies being established to offer crossfit equipment for sale. Even sports equipment businesses already established are also determined to care for this market segment by introducing various products mainly tailored to those dedicated to crossfit.

If you are looking for cheap crossfit equipment for your home gym, you could be spending a lot of time trying to really figure out the right mix of quality, and a worthy place to spend your money as well as trying to find something that meets your requirements. Fortunately, there are a few things to consider when looking for and crossfit equipment to buy.

So here is the 5 top factors to Consider when choosing the right cheap crossfit equipment :

1. The Brand Reputation

The general brand reputation should be your first thing to consider. The majority of manufacturers of the general-purpose fitness equipment manufacture products, which are usually used for the recreational exercise crowd. It is therefore important to choose brands that have high and good reputations to ensure you get the best results.

2. The Price

The price factor is yet another thing to look at after determining the best company that makes high quality equipment. Since crossfit is one of the hot markets, these days, and there are, actually some other companies across the world capable of manufacturing very high quality crossfit gear, there are some that charge premiums for their products.

Even though prices differ from some equipment to another, there are some companies that sell their products in a relatively cheaper and affordable prices. It is good to consider any equipment with a fair price for you, that still has the quality.

3. Customer Reviews

Customer reviews are the best guide to whatever equipment you plan to buy. The internet is the best place to get all you need to know about the equipment you want. Most online merchant sites offer their customers an opportunity to give their reviews about a given product. Friends, family members and acquaintances if any have used any of crossfit equipment to give you their thoughts/opinions. Make sure you always do enough research before choosing.

4. The Quality

Quality is one of the most important considerations to make, it goes hand in hand with PRICE.  When exercise equipment is cheaply offered, it is a good thing to thoroughly consider its quality. If you are buying a second hand item, try to ask whether it has been repaired before or has any mechanical issues.

Also, consider the manufacturer since some companies are known to manufacture the best quality equipment.  So make sure you do some brand research it can help you determine the best quality crossfit equipment that suit you.

5. Size

The size of equipment also determines the type to buy. For instance, if you are planning to use them in a commercial gym, commercial crossfit equipment is the best. For domestic purposes, consider small and portable ones.

So to sum it up, it is important always to consider these useful tips when buying cheap crossfit equipment. This will ensure that the value of your money is catered for and you end up getting the best equipment that will you will be able to use for a quite long time. Doing enough research is highly  recommended before choosing any crossfit products.