New to CrossFit?
Here’s Almost Everything to Expect
- So you’ve taken the plunge and joined your first CrossFit gym (or at least, you’re entertaining the idea). As with anything new, there will be lots of unknowns and questions. While experience is always the best teacher, this article aims to clear up uncertainties and get you ready for an incredible fitness journey. Without further ado, here’s what to expect!
1. The Foundations
Whether it’s your first class or a one-on-one foundations session, your coach will guide you through the progressions to ensure you have the foundational knowledge and movement patterns to train safely and effectively. No one expects you to become an expert overnight—progression takes time! Some movements will feel natural, while others might take a while to master. Over time, you’ll see improvement in all areas.Here are some foundational movements you’ll learn:
- Squats: Back Squat, Front Squat, Overhead Squat.
- Deadlifts & Variations: Standard Deadlift, Kettlebell Swings, Deadball-to-Shoulder.
- Olympic Lifts: MedBall Squat Cleans, Power Cleans, Power Snatches.
- Pressing Movements: Strict Press, Push Press, Push Jerk.
- Gymnastics Movements: Strict Pull-Ups, Kipping Pull-Ups, Toes-to-Bar, Handstands.And that’s just the beginning! If you’re thinking, “What even are these movements?” or “I can’t do that,” don’t worry—your coach will break it all down and scale it to your current level. That brings us to our next point.
2. Scaling
Scaling is one of the best aspects of CrossFit! Your coach will help you adjust the WOD (Workout of the Day) to balance challenge and skill progression. Scaling ensures you work at a level appropriate to your fitness, strength, and mobility.
- Why is scaling so important? Because no one walks into CrossFit with all the necessary skills, fitness, and flexibility. Scaling allows you to start at your level and build over time. It also makes CrossFit adaptable to real-life challenges—whether you’re tired, stressed, or dealing with an injury, you can always adjust the intensity and keep showing up. Consistency is key, and scaling helps you stay consistent while progressing at a pace that works for you.
3. How a Class Generally Works
Here’s what you can expect in a typical class:
- Setup: Gather the equipment needed for the day.
- Warm-Up: Engage in mobility exercises, technique work, and light movement to get the blood flowing.
- Skill/Strength Work: The coach will guide you through the day’s focus, whether it’s strength training or skill-building.
- Workout Prep: The coach briefs the WOD, explains movement standards, and provides scaling options.
- The WOD: After a countdown of “3, 2, 1, GO,” the group dives into the workout. Expect hard work, sweat, and camaraderie.
- Cool-Down: After packing away equipment, you’ll cool down with a nice walk to the fence for a bit of connection and banter and then with your preferred method post class.
4. A Whole New Language
- CrossFit comes with its own unique terminology, which can feel overwhelming at first. Don’t stress—your coach will explain everything as you go. Here are some common terms to familiarize yourself with:
- WOD: Workout of the Day—the main workout programmed for the class.
- AMRAP: As Many Rounds/Reps As Possible in a set amount of time.
- EMOM: Every Minute on the Minute—perform a set task at the start of each minute.
- RX: As Prescribed—doing the workout exactly as written without scaling.
- Scaled: A modified version of a movement or workout to suit your level.
- MetCon: Metabolic Conditioning—high-intensity workouts that improve stamina and cardio.
- PR (or PB): Personal Record/Best—your highest achievement in a specific lift or workout.
- Box: What CrossFit gyms are traditionally called.
Movement Abbreviations and Definitions
- OHS: Overhead Squat
A squat performed with the barbell held overhead, requiring strength and mobility. - SDHP: Sumo Deadlift High Pull
A movement where the barbell is lifted from the ground to the collarbone using a wide stance. - Clean: Where an athlete takes an object and lifts it to the shoulders
- Clean and Jerk (C&J): Where an athlete lifts an object to their shoulders and then overhead
- Snatch: Where an athlete takes an object and lifts it to overhead in one motion
- SC: Squat Clean/Snatch
A lift where the lifter catches the barbell in a full squat before standing. - PS: Power Clean/Snatch:
- A lift where the athlete catches the bar above parallel e.g not in a squat
- SS: Hang Clean/Snatch
A lift where the lifter stands the bar up first then lowers to somewhere above the knee before going into the lift. - SP: Strict Press
Pressing a barbell overhead without using the legs. - PP: Push Press
Pressing a barbell overhead with the assistance of a small dip and drive from the legs. - PJ: Push Jerk
Pressing a barbell overhead and receiving it in a slight knee bend or dip. - T2B: Toes-to-Bar
Hanging from a pull-up bar and touching the toes to the bar. - C2B: Chest-to-Bar Pull-Ups
Pull-ups where the chest makes contact with the bar. - HSPU: Handstand Push-Ups
A push-up performed in a handstand position, often against a wall. - HSW: Handstand Walk
Walking on your hands, usually for distance or a specific course. - BBJ: Burpee Box Jump
Performing a burpee followed by a jump onto a box. - GHD: Glute-Ham Developer Movements
Includes GHD sit-ups, back extensions, and hip extensions using the GHD machine. - DB: Dumbbell Movements
Includes variations like DB snatches, DB cleans, DB thrusters, etc. - TTB/T2B: Toes-to-Bar
Bringing the toes to touch a pull-up bar while hanging. - Ergs: Rower, Airbike, Bike Erg or Ski
5. Soreness (DOMS)
- Delayed Onset Muscle Soreness (DOMS) is inevitable, especially as your body adapts to new movements. Here are some tips to manage it:
- Keep Moving: Light movement increases blood flow and can ease soreness.
- Prioritize Recovery: Get plenty of sleep, eat to fuel your body, and include active recovery like walks or stretching.
- Protein: Consuming protein post-workout aids muscle repair and growth.
- Magnesium: Helps with muscle function, soreness, and sleep. Consider supplements like Pillar.
- Foam Rolling: Use a foam roller or lacrosse ball to release tight muscles.
- Rehab/Prehab: Work with your coach or allied health professionals to address and prevent injuries.
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6. Teamwork
- One of the best parts of CrossFit is the community. While you complete workouts individually, the group atmosphere is supportive and encouraging. Celebrate each other’s successes, help pack away equipment, and respect everyone’s journey.
Some Etiquette in a CrossFit gym to know:
- Where possible do not pack away until everyone is finished (unless of course you need to leave)
- Don’t drop Dumbells, 10kg plates and below where possible and NEVER drop empty bars or KB’s unless your safety is at risk.
- Try wherever possible to not walk in front of other athletes when lifting, mainly during strength sessions.
- Keep chalk in the bucket, if you make a mess please clean it up
- Respect the coach who is briefing important parts of the workout for the day, always be coachable and leave the coaching….to the coaches.
- No mobile phones on the floor unless using it to check programming or waiting for an important call.
- No headphones in
7. Discover New Goals
CrossFit will challenge you in ways you never expected, and you’ll find yourself pursuing goals you didn’t even know you had. Whether it’s mastering a gymnastics movement or hitting a new PR, the process of getting better will keep you motivated and excited.
8. All the Gear
You’ll notice some athletes using equipment to support their training. Here are a few common accessories:
- Grips: Protect your hands during bar work.
- Knee Sleeves: Provide support during squats and heavy lifting.
- Wrist Supports: Help stabilize wrists for pressing movements.
- Belts: Assist with core stability during heavy lifts. (Note: These are helpful but not necessary when starting out.)
- We recommend Frog Grips for grips and accessories at www.froggrips.com
9. Gym Etiquette
- Here are some basic rules to ensure everyone has a great experience:
- Don’t walk in front of someone lifting where you can avoid it.
- Arrive on time.
- Wait until everyone is finished before packing up.
- Be coachable.And do not coach other members unless instructed to.
- Do not drop empty barbells, barbells loaded with 5kg and below, dumbbells or KB’s unless safety is compromised and you have to bail. When dropping weights at 10kg plates and above always control the equipment.
- Keep chalk in the bucket
- Respect the coach who is briefing important parts of the workout for the day, always be coachable and leave the coaching….to the coaches.
- No mobile phones on the floor unless using it to check programming or waiting for an important call.
- No headphones in
10. Welcome to Fitness HQ
Welcome to your new home! At HQ we pride ourselves on providing a comprehensive fitness experience. Our facilities include:
- Personal Training.
- On-site Physiotherapist and Chiropractor.
- Infrared Sauna.
- Shower facilities.
- 24/7 Access for class members
- On Demand Reformer Pilates (coming soon)
- Evolt Body Composition Scans
- Extra run and swim programming
- A ProShop with all the essentials for your training success. So there you have it! While this isn’t an exhaustive list, it covers the most important points to get you started. If you have questions or want to dive deeper, feel free to reach out to enquiries@thefitnesshq.com.au or through the contact us page. Let’s get moving!
