Things I Wish I Knew When I Started Crossfit

John Daniel · 07-11-2006, 07:28 PM

In no particular order.....

1. Buy the CF Journal on squating right away. Master them using the tabata protocol before advancing.

2. Check out Brand X scaled WOD. Prove to yourself you have achieved consistency before ramping up the intensity

3. The scaled WOD make you feel like you accomplished something. For most beginners, trying to complete them as prescribed will make you feel inadequate compared to the incredible athletes that participate in this.

4. Get anyone you know that is very out of shape doing the Beginners Program from the journal. The results are amazing and it is carefully built to SLOWLY add intensity, Very clever!

5. You cannot replace bumper plates. Get them. You will never regret it.

6. You cannot replace a good pull up bar. Build one.

7. Get someone else involved. I workout with 2 to 4 people now, it helps everything! It is more fun, more intense, I have better form.

8. I don't believe it is good to get to carried away with diet at first. (some may disagree) A clean diet is very tough, get through 60 days of Crossfit, then tackle the diet issue. (except eating 5 or six times a day, start this right away.)

9. The eye ball method zone works pretty well

10. Try converting your current meals to zoned meals - this is easier on you and your family than starting all over. I have gotten pretty good at this. We are becoming more paleo zone all the time. We did not just make a cold turkey switch.

11. Buy the World Class Olympic Lifting tapes. Short of having a coach, they are the best thing out their to learn these lifts.

12. Practice olympic lifts with lift weights for your warm up - instead of the official CF warm up. Once you get the basics down, you can change it.

13. Subscribe to the journal right away. Start adding back issues each month to your library.

14. Subscribe to the Performance Menu. Start building your back issues.

15. Either post your results, or keep a log. VERY IMPORTANT! The progress you make in 4 months on CF is incredible! I use Larry Lindeman's method of copying the WOD into word and adding my results.

16. Read Eugene's notes from the CF seminars.

17. Listen to the CF Live archives

18. Read the most recent posts every day. There is great information in this forum everyday.

19. Start building your home gym - do it slowly if necessary.

20. Try a 1000m row as fast as you can (after researching technique). You will never look at running, biking, or swimming the same.

21. Visit CF Santa Cruz and work out with everyone there. (and don't try to keep up with David Leyes like I did, it could kill you) You can't imagine how cool CF Santa Cruz is.

What else can everyone add?

Larry Lindenman · 07-12-2006, 05:13 AM

John, this is great! Let me hit a few:

1. First eat just eat lean meats, eggs, vegetables, fruit, and nuts and seeds, use olive oil and fish oil. Get used to eating this way before learning blocks.

2. Initial supplement list: Fish oil.

3. When you transition to a new exercise during a timed WOD, crank off a few reps immediately (you'll be surprised how, even when gassed, changing the exercise will allow you to continue).

4. The second time you do a WOD you WILL be faster...mostly because you have a target time to beat, therefore:

5. Keep accurate records, refer to them regularly, and get a large white board for the "girls" (I use it every day to track rounds, write out WODs etc.)

6. Get out of your gym (if not CF) and into your garage ASAP.

7. File or cut your callous

8. Get the Timex Ironman OVA watch.

9. Don't skimp on equipment (too much). Get a real O-bar.

10. Learn to kip.

11. High volume weighted negatives (for beginners) put you in the hospital with rhabdo.

12. Take a half volume week every 4th week and a week off every 12th week: You'll thank me.

13. Drink water.

14. Sleep.

15. Don't do a met con WOD hung over (even a little hung over).

17. There is a reason the 3/1 protocol is used.

18. Your getting a free workout, don't ***** because it's not posted at a convenient time for you.

19. Never type: "This is a exercise site not a political..."

20. Just friggin start doing the workouts. You do not need to do any more research, ask any more questions...all answers are contained within the WOD.

21. The founders of the system post the WODs, you can't do a better job then them (period), just do the WODs.

22. It took me at least 6 months to do all the WODS as posted and I had a competitive gymnastics and weight lifting background. Don't rush this, you've got the rest of your life.

23. Coach, Lauren, Coach B., Coach Rip., Coach Rut, Barry Cooper, Robb Wolfe, Eugene Allen, Dr. G., Dave Werner, Matt Gagliardi, Brad Hirakawa, Dave Wood, Carrie Klumpar, Skip Chase, Roger Harrell, Kelly Moore, Lynne Pitts, Eva Twardokens, Ryan Atkins, Lincoln Brigham, Dave Ojeda, Jesse Woody, Beth Moscov, Veronica Carpenter, Nicole, Greg E., and a list others I've accidentally left out, are real damn smart and really, really know their stuff...read and learn.

24. It's LYNNE not LYNN...don't screw with her, really, I mean it.

25. As long as your polite, people will answer your questions...even though they are IN THE FAQs. Oh ya, check the FAQs.

26. Your expected to do a sport, either get one or do extra skill work.

27. Being lean is a side effect not a goal.

28. Goals should be action oriented (ie. 40 pull-ups). Not cosmetic (be "ripped"). If you keep doing the correct actions, everything will come.

29. It ain't the small stuff ("Should I suppliment with bicarbonate - NO2 - dioxide?") Get DIET, EXERCISE, and REST, in line first.

Sean Harrison · 07-12-2006, 05:34 AM

^^^ I've got numbers 8 and 14 done. :kiss:

Laura Rucker · 07-12-2006, 06:05 AM

These are awesome. Something I have been pointing out to a friend who is 6 months in:

CrossFit does NOT get easier. You just get better and keep pushing yourself to the edge of your abilities constantly.

That is the reason to keep meticulous records of your workouts, progress and goals.

Also workout out with others as often as possible. Misery loves company.

adding: Puking is not a goal, it's a side effect. ;)

(Message edited by Laurar on July 12, 2006)

Peter Queen · 07-12-2006, 06:59 AM

My top 10 of "Do-Overs" if I could go back in time:

1. Build a home gym right away.
2. Get the Timex Ironman OVA watch. I like this one Larry.
3. Invest in a good Pull-up bar right away.
4. Start working on planches and hand stand pushups right away
5. Learn how to diet/eat properly right away instead of experimenting.
6. Buy more than just one CrossFit shirt at a time.
7. It's LYNNE not LYNN...don't screw with her, really, I mean it. Yeah Larry, that's for sure.:blush:
8. Invest in a K-Bell right away.
9. Subscribe to the Performance Menu. Start building your back issues. Good one John.
10. Get more sleep.

Russ Greene · 07-12-2006, 07:14 AM

Great thread guys. Here's a few things I've been thinking about:

1. The WOD is Crossfit but Crossfit is NOT just the WOD. Creating you own workouts and even own program is a viable option for more experienced crossfitters. Don't be afraid to experiment with new ideas. It will keep things fresh and fun and if done correctly will make you fitter.

2. GET STRONGER! Weighted pullups, weighted ring dips, muscleups, hspu's, one leg squats, back squats, front squats, deadlifts, cleans, overhead lifts, overhead squats, snatches. Pick a few, practice them with low reps and high resistance at least twice a week, and get stronger. Getting stronger, for example, in just muscleups, clean and push presses, and back squats, will have a huge effect on your WOD scores across the board.

3. There are other sources of quality training info out there. Explore them and evaluate them. Bryce Lane's board, Mark Twight's Gym Jones, and Steve Shafley's Power and Bulk are a great start. You never know where you'll pick up quality information.

4. Talk to people through email or IM. Just because they're internet gurus or high frequency posters doesn't mean they won't be very willing to take time to help you out.

5. Recovery. Learn how your body does it best and do that. Most likely that means 8 hours of sleep at least.

Ryan Copeland · 07-12-2006, 08:12 AM

I've looked at getting some of the old issues of the journal, but can't afford them all at once. What would everyone recomend getting first. I was thinking maybe getting about 4 or 5 to start then adding as I could. I've seen refrences of a performance menu also, what is it? I was guessing by reading some post that it had to do with meal plans, but I wasn't sure.

Rob McBee · 07-12-2006, 08:52 AM

Check Ego and SCALE. Don't try and hit the Rx'd WOD numbers/elite times straight outta the gate. This is coming from my sore elbow tendons. Otherwise a big ditto to all mentioned above.

Matt Gagliardi · 07-12-2006, 09:51 AM

Show respect to your fellow participants. Keep in mind what your mother told you..."if you don't have something nice to say, don't say anything at all". Questioning the legitimacy or "value" of someone's results or performance does little other than highlight how small/insecure you are as an individual. Any distortion of the numbers or inherently pointless endeavours by your fellow CF'ers will eventually be exposed by life...not by your bombastic insistence that "X is bull****/pointless".

Joe Marsh · 07-12-2006, 10:08 AM

Larry,
I would like to know where during a CF workout should one place skill work? Since I have no affinity to sports in general besides o-lifting, i would like to work on gymnastics skills, specifically the muscle-up. However, I have no idea where to place the exercises recommended to achieve one in a wod. Before or after the wod?

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07-11-2006, 07:28 PM	#1
John Daniel Member Profile: Join Date: Jul 2004 Location: St. Louis MO Posts: 70	In no particular order..... 1. Buy the CF Journal on squating right away. Master them using the tabata protocol before advancing. 2. Check out Brand X scaled WOD. Prove to yourself you have achieved consistency before ramping up the intensity 3. The scaled WOD make you feel like you accomplished something. For most beginners, trying to complete them as prescribed will make you feel inadequate compared to the incredible athletes that participate in this. 4. Get anyone you know that is very out of shape doing the Beginners Program from the journal. The results are amazing and it is carefully built to SLOWLY add intensity, Very clever! 5. You cannot replace bumper plates. Get them. You will never regret it. 6. You cannot replace a good pull up bar. Build one. 7. Get someone else involved. I workout with 2 to 4 people now, it helps everything! It is more fun, more intense, I have better form. 8. I don't believe it is good to get to carried away with diet at first. (some may disagree) A clean diet is very tough, get through 60 days of Crossfit, then tackle the diet issue. (except eating 5 or six times a day, start this right away.) 9. The eye ball method zone works pretty well 10. Try converting your current meals to zoned meals - this is easier on you and your family than starting all over. I have gotten pretty good at this. We are becoming more paleo zone all the time. We did not just make a cold turkey switch. 11. Buy the World Class Olympic Lifting tapes. Short of having a coach, they are the best thing out their to learn these lifts. 12. Practice olympic lifts with lift weights for your warm up - instead of the official CF warm up. Once you get the basics down, you can change it. 13. Subscribe to the journal right away. Start adding back issues each month to your library. 14. Subscribe to the Performance Menu. Start building your back issues. 15. Either post your results, or keep a log. VERY IMPORTANT! The progress you make in 4 months on CF is incredible! I use Larry Lindeman's method of copying the WOD into word and adding my results. 16. Read Eugene's notes from the CF seminars. 17. Listen to the CF Live archives 18. Read the most recent posts every day. There is great information in this forum everyday. 19. Start building your home gym - do it slowly if necessary. 20. Try a 1000m row as fast as you can (after researching technique). You will never look at running, biking, or swimming the same. 21. Visit CF Santa Cruz and work out with everyone there. (and don't try to keep up with David Leyes like I did, it could kill you) You can't imagine how cool CF Santa Cruz is. What else can everyone add?

07-12-2006, 05:13 AM	#2
Larry Lindenman Affiliate Profile: Join Date: Jul 2003 Location: Chicago Illinois Posts: 2,769	John, this is great! Let me hit a few: 1. First eat just eat lean meats, eggs, vegetables, fruit, and nuts and seeds, use olive oil and fish oil. Get used to eating this way before learning blocks. 2. Initial supplement list: Fish oil. 3. When you transition to a new exercise during a timed WOD, crank off a few reps immediately (you'll be surprised how, even when gassed, changing the exercise will allow you to continue). 4. The second time you do a WOD you WILL be faster...mostly because you have a target time to beat, therefore: 5. Keep accurate records, refer to them regularly, and get a large white board for the "girls" (I use it every day to track rounds, write out WODs etc.) 6. Get out of your gym (if not CF) and into your garage ASAP. 7. File or cut your callous 8. Get the Timex Ironman OVA watch. 9. Don't skimp on equipment (too much). Get a real O-bar. 10. Learn to kip. 11. High volume weighted negatives (for beginners) put you in the hospital with rhabdo. 12. Take a half volume week every 4th week and a week off every 12th week: You'll thank me. 13. Drink water. 14. Sleep. 15. Don't do a met con WOD hung over (even a little hung over). 17. There is a reason the 3/1 protocol is used. 18. Your getting a free workout, don't ***** because it's not posted at a convenient time for you. 19. Never type: "This is a exercise site not a political..." 20. Just friggin start doing the workouts. You do not need to do any more research, ask any more questions...all answers are contained within the WOD. 21. The founders of the system post the WODs, you can't do a better job then them (period), just do the WODs. 22. It took me at least 6 months to do all the WODS as posted and I had a competitive gymnastics and weight lifting background. Don't rush this, you've got the rest of your life. 23. Coach, Lauren, Coach B., Coach Rip., Coach Rut, Barry Cooper, Robb Wolfe, Eugene Allen, Dr. G., Dave Werner, Matt Gagliardi, Brad Hirakawa, Dave Wood, Carrie Klumpar, Skip Chase, Roger Harrell, Kelly Moore, Lynne Pitts, Eva Twardokens, Ryan Atkins, Lincoln Brigham, Dave Ojeda, Jesse Woody, Beth Moscov, Veronica Carpenter, Nicole, Greg E., and a list others I've accidentally left out, are real damn smart and really, really know their stuff...read and learn. 24. It's LYNNE not LYNN...don't screw with her, really, I mean it. 25. As long as your polite, people will answer your questions...even though they are IN THE FAQs. Oh ya, check the FAQs. 26. Your expected to do a sport, either get one or do extra skill work. 27. Being lean is a side effect not a goal. 28. Goals should be action oriented (ie. 40 pull-ups). Not cosmetic (be "ripped"). If you keep doing the correct actions, everything will come. 29. It ain't the small stuff ("Should I suppliment with bicarbonate - NO2 - dioxide?") Get DIET, EXERCISE, and REST, in line first.

07-12-2006, 05:34 AM	#3
Sean Harrison Member Profile: Join Date: Oct 2003 Location: Taipei Taiwan Posts: 399	^^^ I've got numbers 8 and 14 done. :kiss:

07-12-2006, 06:05 AM	#4
Laura Rucker Member Profile: Join Date: Sep 2004 Location: San Diego CA Posts: 845	These are awesome. Something I have been pointing out to a friend who is 6 months in: CrossFit does NOT get easier. You just get better and keep pushing yourself to the edge of your abilities constantly. That is the reason to keep meticulous records of your workouts, progress and goals. Also workout out with others as often as possible. Misery loves company. adding: Puking is not a goal, it's a side effect. ;) (Message edited by Laurar on July 12, 2006)

07-12-2006, 06:59 AM	#5
Peter Queen Member Profile: Join Date: Jan 2006 Location: Dousman WI Posts: 1,510	My top 10 of "Do-Overs" if I could go back in time: 1. Build a home gym right away. 2. *Get the Timex Ironman OVA watch.* I like this one Larry. 3. Invest in a good Pull-up bar right away. 4. Start working on planches and hand stand pushups right away 5. Learn how to diet/eat properly right away instead of experimenting. 6. Buy more than just one CrossFit shirt at a time. 7. *It's LYNNE not LYNN...don't screw with her, really, I mean it.* Yeah Larry, that's for sure.:blush: 8. Invest in a K-Bell right away. 9. *Subscribe to the Performance Menu. Start building your back issues.* Good one John. 10. Get more sleep.

07-12-2006, 07:14 AM	#6
Russ Greene Departed Profile: Join Date: Dec 1969 Posts: 637	Great thread guys. Here's a few things I've been thinking about: 1. The WOD is Crossfit but Crossfit is NOT just the WOD. Creating you own workouts and even own program is a viable option for more experienced crossfitters. Don't be afraid to experiment with new ideas. It will keep things fresh and fun and if done correctly will make you fitter. 2. GET STRONGER! Weighted pullups, weighted ring dips, muscleups, hspu's, one leg squats, back squats, front squats, deadlifts, cleans, overhead lifts, overhead squats, snatches. Pick a few, practice them with low reps and high resistance at least twice a week, and get stronger. Getting stronger, for example, in just muscleups, clean and push presses, and back squats, will have a huge effect on your WOD scores across the board. 3. There are other sources of quality training info out there. Explore them and evaluate them. Bryce Lane's board, Mark Twight's Gym Jones, and Steve Shafley's Power and Bulk are a great start. You never know where you'll pick up quality information. 4. Talk to people through email or IM. Just because they're internet gurus or high frequency posters doesn't mean they won't be very willing to take time to help you out. 5. Recovery. Learn how your body does it best and do that. Most likely that means 8 hours of sleep at least.

07-12-2006, 08:12 AM	#7
Ryan Copeland Member Profile: Join Date: Apr 2006 Location: Lubbock TX Posts: 41	I've looked at getting some of the old issues of the journal, but can't afford them all at once. What would everyone recomend getting first. I was thinking maybe getting about 4 or 5 to start then adding as I could. I've seen refrences of a performance menu also, what is it? I was guessing by reading some post that it had to do with meal plans, but I wasn't sure.

07-12-2006, 08:52 AM	#8
Rob McBee Affiliate Profile: Join Date: Apr 2005 Location: Portland OR Posts: 393	Check Ego and SCALE. Don't try and hit the Rx'd WOD numbers/elite times straight outta the gate. This is coming from my sore elbow tendons. Otherwise a big ditto to all mentioned above.

07-12-2006, 09:51 AM	#9
Matt Gagliardi Member Profile: Join Date: Feb 2004 Location: Memphis TN Posts: 946	Show respect to your fellow participants. Keep in mind what your mother told you..."if you don't have something nice to say, don't say anything at all". Questioning the legitimacy or "value" of someone's results or performance does little other than highlight how small/insecure you are as an individual. Any distortion of the numbers or inherently pointless endeavours by your fellow CF'ers will eventually be exposed by life...not by your bombastic insistence that "X is bull****/pointless".

07-12-2006, 10:08 AM	#10
Joe Marsh Affiliate Profile: Join Date: Feb 2006 Location: Las Vegas Nevada Posts: 433	Larry, I would like to know where during a CF workout should one place skill work? Since I have no affinity to sports in general besides o-lifting, i would like to work on gymnastics skills, specifically the muscle-up. However, I have no idea where to place the exercises recommended to achieve one in a wod. Before or after the wod?