Here are the top 5 tips that will set a newbie up for succeed here at CrossFit Merge.
1. Introduce yourself to others in the class
How will this help you ask? When you introduce yourself to someone you’ll feel more comfortable in the class and realize that you’re not the only one that’s new to CrossFit. So instead of feeling totally nervous and awkward holding a PVC pipe overhead, you feel a little bit more at ease and focus more on what you’re doing.
2. Watch the video demonstrations of CrossFit’s 9 fundamental movements
The 9 movements are the: Squat, Front Squat, Overhead Squat, Press,Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull, and Medicine Ball Clean. Get familiar with these as they are the foundation of the functional movements we perform. Even though you will need a coach to ensure you are doing the movements correctly, you can still learn a lot from the videos and then concentration more on the finer points when we learn and review the movements during class.
3. Keep a journal
Write down the warm-up, the skill, the WOD, and your results. This will greatly accelerate your progress. We often do workouts and lifts based on weights and reps that we have previously done. If you don’t know which kettlebell to use because you never recorded the weight you used last week, then you end up picking the wrong weight. Write stuff down and be able to reference it.
4. In your journal, keep the CrossFit Merge Beginner Level Test and bring it with you every time you come to the gym
The beginner phase is a necessary and essential phase of your CrossFit journey, but it should only be temporary one. Most people will spend about 2 to 3 months in the beginner classes, but if you never have the Beginner Level Test to check off the items as you pass them, then we can’t do much for you. Pass the beginner skills, and then get a coach to sign off on it.
5. Show up
2 classes a week, 3 classes a week, unlimited classes, whatever. Set a schedule, commit to it, and show up. We are committed to training you so you can reach all your fitness goals. But you have to be consistent. In my experience, the people that see the best results with CrossFit are NOT necessarily the star athletes that are naturally gifted. Instead it’s the people that show up week after week and keep plugging away. They get a little better each time they come into the gym and before you know it, they start doing double-unders, they no longer need a band for pull-ups, and they look forward to setting a PR (personal record) when we do lifting. There are no shortcuts to elite fitness, so let’s do this thang!
300 meter row for time
Find a new 1 rep max thruster
Workout of the Day (WOD):
The Deadlift Burpee WOD from the 2008 CrossFit Games
5 rounds for time of:
5 deadlifts (275#/185# for women)
This workout is short, fast, intense, and totally CrossFit.
CrossFit Merge 2011
CrossFit Games 2008
Some thruster instruction