1. Find the Right Box

Take the time to find the right box for YOU!

It is worth investing in this early, as it will shape your first experience with CrossFit. Hit up your friends, give the local box a call, email the coaches and go in for an introductory session.

It’s important to feel comfortable and welcomed in a new environment which can easily become your second home!

2. Scale

For the majority of people walking through the doors of a CrossFit affiliate, their ultimate goal is general physical preparedness. Although i’m sure we would all love to be competing in the next CrossFit Games, it’s important to remember our main goal of getting “Fit”.

Know your limits and work together with your coaches to scale accordingly. Be sure to scale the workout to a level where your movement is proficient and you are moving at a high intensity. As your movement and strength improves, you will also finds the weights going up and your times getting faster! Aim for those long term wins and you will thank yourself later!

3. Recover

As you hit a workout with intensity, it is important to ensure you spend just as much time on recovery. It doesn’t quite mean sitting on the couch post-WOD eating bacon (as awesome as that is), but putting extra work into your mobility, rest and sleep.

Foam rolling, trigger point with lacrosse balls, flossing with mobility bands are all great ways to keep your body in tip top shape.

Schedule in a rest day. Although as your addiction grows, this will be hard it will allow your body to recover and ensure that the next time you step in the box you can perform at your best!

A quality sleep is also one of the most overlooked elements of recovery. After a solid workout, you will no doubt hit the pillow exhausted. So be smart, sleep well!

4. Eat Right

You are training hard, make sure you fuel your body with the right types of foods to assist your recovery and maintain  your ability to train at a high intensity. You can’t go wrong with the CrossFit nutritional ethos of eating meats and vegetables, nuts and seeds, some fruit, little start and no sugar. At the end of the day, it’s important to eat for your body and what feels right but this is a great way to get you started!

5. Listen to your coach

Your coaches are there to help, to guide and to keep you safe. If you have any questions about the workout of specific movements, just ask!

6. Technique, Technique, Technique!

Focus on nailing the technique early on, it will set you up for a successful future. As hard as it is, avoid trying “go heavy” until you are comfortable and proficient with the movement. Develop quality movement patterns and avoid developing bad habits.

7. Keep a Training Log

Pick up a training log and start tracking your training. Measure, assess your progress and set some goals. As you are consistent and progress, you will see the improvement in your times and your weights. This is a great motivational tool and pushes you forward with real purpose!

8. Embrace the suck

It’s going to suck! You will feel sore and you will feel tired. Although this means that you are pushing through your barriers and becoming a better athlete.

Positive change cannot occur with out struggles, so just take the time to embrace the suck. Get comfortable with being uncomfortable. Ultimately, you will not only be a better athlete but a better person.

9. Celebrate the success

You can’t come into the gym and hit a PR everyday. So those days you do, enjoy it! Do a PR dance, throw a high 5 to a friend and ring that PR bell – get excited! These are the days that make all the hard work, effort and tough sessions worth it. So celebrate the success, you have earn it!

10. Have Fun

Often we get caught up in chasing that next PR, improving your times, lifts and remember the essence in why we train in the first place. Get around your mates and enjoy the banter. Your WOD should be the best freaking hour of your day, so bring the positive mindset, throw out more than a few high 5’s, sweat it up and go home with a feeling of accomplishment and a smile on your face!

Photo Credit: CrossFit New Albany