1. Have fun The best advice comes in the simplest form: Just have fun! It’s hard to be consistent at anything when you’re not having any fun. You might be able to force yourself to work out for a few days, maybe even a few weeks, but forcing yourself to do something is not a long term solution. Enjoy your time in the box. Be part of the community, attend special events at the box, and most importantly don’t be too hard on yourself if you’re not progressing as fast as you’d like. You’ll get there! We all do.

2. Scaling Know your limits! You don’t need to get in shape to start CrossFit. Let’s take the benchmark workout, Diane. Diane consists of deadlifts and handstand push-ups. The Rx, or prescribed, the weight starts at 225lbs for men and 155lbs for women. It’s rare that a newbie could or should do this workout as prescribed. Scale and start at the level that’s right for you.

When to scale: Whether or not you can deadlift 225lbs, the question becomes whether you can maintain a high standard of intensity and proper form throughout the workout. When people associate CrossFit with injury, it is often times a result of not scaling correctly. Know your limits and scale accordingly.

2. Take a chance to recover What you do outside the box is just as important as what you do it. Sleep, nutrition, rest, mobility—the list goes on. Take care of your body. Overdoing it, in the beginning, is easy. Don’t underestimate the importance of rest days. Going too hard too fast can lead to injury and/or poor performance.

3. Get comfortable with the uncomfortable It’s hard to break plateaus by living in your comfort zone – that goes for almost any goal, but especially when it comes to CrossFit. Yes, it’s tough! When you feel like quitting, that’s when it’s time to get comfortable with the uncomfortable. The more you give in to the pain or fear, the stronger a habit that will become. Fortunately, the more you fight through the pain, the more powerful that practice will become as well.

4. Always warm up! A proper warm up can enhance performance and reduce the chance of injury while mentally preparing you for a workout. A good warm up involves the whole body, functional movements and is unique to the impending workout.

5. Eat right Eat depending on your goals. The nutritional needs of an athlete preparing for the competition are much different than the needs of someone looking to simply start making healthier food choices or lose a few pounds. In either case, a post workout protein shake can help decrease muscle loss while increasing fat loss.

7. Just CrossFit Constantly varied, high intensity, functional movements…that’s CrossFit. As a novice, it’s easy to get sucked into the routine of focusing on just one or two aspects of CrossFit: Olympic weightlifting or gymnastics, for example. Until you have a basic understanding of all the CrossFit movements, stick to the group class where you’ll get to practice a new skill daily.

8. Focus on technique over the time: Poor technique leads to two things: injury and faster fatiguing muscle. Proper form and movement efficiency should be the focus of any new (and experienced) CrossFit athlete. Of course, this doesn’t mean you shouldn’t look at the clock. You should! Compete against yourself. Push it, but be safe!

9. Listen to your coach (not everyone else) You’ll learn quickly that everyone has some advice to share. That’s what we do, we help each other out. To be safe, focus strictly on what your coach has to say. If you’re confused about a movement or workout to ask the coach, that’s what they’re there for. Too much information from too many sources can overload any beginner.

10. Some days are PR days, other days you may lift much less That’s just the way it is. As a new CrossFitter, chances are you’ll set new PRs and learn new skills on a consistent basis. Eventually, these PRs may plateau. The gains you saw your first three months at the box will probably take a year if not more to match. Some days, you’ll actually lift less than usual—a lot less. Chances are you’re not doing anything wrong. Some days you’re just not going to ‘have it’. Do the best you can on that given day and look forward to the next.


- Coach Vic

WOD 062717

Question of the Day:

Who is your favorite basketball player? (Past or present)

Metcon (Weight)

Every 90 Seconds X 8 Sets:
5-10 Strict Pull-Ups +
3/Side Split Kneeling Dumbbell Press

Pick output you can maintain for all 8 sets

Score the Weight used

Metcon (AMRAP - Rounds and Reps)

9 Minute AMRAP:
15-12-9 Dumbbell Deadlifts
15-12-9 Toes-to-bar

Once you finish the round of 9, go back to the start.

Dumbbell Deadlifts
Rx: 50/35
Scale:  25/15 & Knees-Up

Metcon (No Measure)

Out Of Town WOD:


Cash Out

100 Sit-ups







CrossFit Journal: The Performance-Based Lifestyle Resource