8 Common Questions About Starting CrossFit

If you’ve ever thought about starting CrossFit, you’ve probably asked [at least] one of these questions.

…even if you’ve not said them out loud, you’ve probably thought them.

The goal isn’t just to answer your questions – it’s to help remove some of the hurdles that would keep you from getting started.

Most of the concerns people have, in general, are based on misunderstandings.

Let’s walk through a few of the more common concerns when it comes to starting CrossFit.

1 – Will Lifting Weights Make Me Bulky?

Short answer? No.

Getting big and bulky is incredibly difficult.

Bodybuilders spend years training very hard, eating very specific diets, and often using supplements (or drugs) to assist. Even then it’s a process that takes years.

Lifting weights will absolutely help you:

• Gain muscle
• Improve your metabolism
• Make you stronger
• And improve your body fat

But “bulky” doesn’t happen by accident. It’s not as though you trip and fall and then BAM! Now you’re 250lbs and 6% body fat.

2 – Do I Have to Lose Weight Before Starting CrossFit?

Absolutely not.

This is what we do. This is what we’re here for.

It would be as if you wanted to fix your car but you wanted to fix it before bringing it to the mechanic to fix it. Or planning your wedding and then hiring a wedding planner.

The whole point of coaching is to help you avoid common mistakes, progress safely, and get results faster [and more sustainably] than you would otherwise be able to do on your own.

You don’t need to get in shape before starting CrossFit.

CrossFit is how you will get there.

3 – How Often Should I Workout?

If you’re looking at starting CrossFit, three days per week is the sweet spot.

Less than that can certainly help, but slows progress.

More than that can certainly help – but you have to fit it into your life.

Your fitness has to work alongside your job, your family, your habits, and your bandwidth for recovery.

If your goals are more aggressive, you could add more sessions. Three days per week, though, is a great starting point.

4 – Why Don’t I Lose Weight Even Though I’m Working Out?

There are a few reasons this might happen:

First, muscle and fat have different densities. What this means is that you could gain muscle and lose fat, change your physical look, but your scale barely moves.

This is called body recomposition.

Second, nutrition matters more than you might think. Exercise helps with but food choices play a big role!

You want to eat:

• Eat enough to support your activities
• Avoid consistently overeating
• And maintain a small calorie deficit if fat loss is your goal (yes, I understand food choice matters)

One important note: do not consistently eat below your basal metabolic rate. This usually backfires in a big way.

Third, your habits matter. If you’re someone who is eyeballing portions, sleeping poorly, constantly stressed (and not managing it), or exercising inconsistently…

…well, your progress is going to be harder.

5 – What’s the Best Way to Improve Cardio?

Two things matter on this one: long slow distance (LSD) cardio and high intensity work.

Both are necessary.

Long slow distance work improves your aerobic capacity. This also carries the side benefits of raising your ability to more effective in the gym when it comes to lifting weights or CrossFit.

High intensity work improves both your aerobic capacity as well as your ability to sprint or push hard (physically and psychologically).

If you only do one or the other, you’re leaving progress on the table.

6 – How Do I Stay Motivated?

You might think motivation leads to action. Sometimes it does.

Really, though, action creates motivation.

Let me say that again for you in the back: action creates motivation.

Sometimes you show up because you feel motivated. More often you feel motivated after you show up.

Momentum matters.

Each workout is like casting a vote for the person you want to become. You need to stack those votes in your favor!

7 – How Long Does It Take to See Results?

Physical changes take time when you’re starting CrossFit.

This is why we like our clients to complete a [initially] complete three (3) InBody scans over the course of their first 3 months. After that, every quarter.

Results show up in stages.

A fun way to think about it?

• Month 1 – you feel better
• Month 2 – you notice physical changes
• Month 3 – other people notice your physical changes

This is why consistency matters more than motivation.

8 – How Do I Avoid Injuries?

Do what your coach tells you to do.

Seriously, we follow a progression when it comes to this stuff and we want you to follow it too:

Mechanics -> Consistency -> Intensity

In. That. Order.

First, you learn to move well. Then you repeat it consistently. Then your intensity needs to increase.

Most injuries happen when the order is skipped and intensity is thrown in place of mechanics or consistentcy.

This is probably where all those CrossFit fail videos come from (please don’t put yourself in those videos)…

I’ll Leave You With This…

If you’ve been thinking about starting CrossFit, chances are one of these questions have crossed your mind.

And that’s normal. This is something new, it’s scary, it can be worrisome.

Starting something new isn’t about being perfect – it’s about simply getting started.

If you’ve got questions, or you want help figuring out your best starting point, send me an email at [email protected].

We’d love to help you get started!