Starting CrossFit as a Beginner - The Journey, The Challenges & The Rewards
CrossFit has a reputation for being intense, challenging, and, at times, even intimidating. With the current influx of new members, I thought it best to help address the emotions and challenges that many beginners face when starting CrossFit. It’s normal to feel overwhelmed by the complex movements, the seemingly endless terminology, and the community of experienced athletes lifting heavy weights and moving with precision.
But here’s the truth: every single one of them was a beginner once.
CrossFit is not about being the best on day one. It’s about showing up, learning, and making steady progress over time. If you commit to the process, focus on movement quality, and embrace the journey, you’ll not only get fitter—you’ll unlock new levels of confidence and capability.
The Long Game: Mastery Takes Time
A common misconception about CrossFit is that you should be good at it quickly. Some people believe that within a few months, they should be able to do pull-ups, Olympic lifts, or keep up with the veterans in their gym. While progress does come quickly in some areas, true mastery takes time—years, even.
Psychologist Anders Ericsson’s famous “10,000-hour rule” suggests that to truly master any skill, you need roughly 10,000 hours of deliberate practice. This concept was popularised by Malcolm Gladwell in Outliers, and while the exact number of hours is debatable, the core idea remains: expertise is built over time.
If you break it down, let’s say you train CrossFit five times a week for an hour. That’s about 250 hours a year. Even with diligent effort, it could take decades to hit 10,000 hours. While your goal might not be to become an elite CrossFit athlete, this perspective is important—it reminds you that progress is about patience, persistence, and the willingness to learn.
Check Out what Ericsson had to say in an interview about learning and achieving expertise
Early Days: Learning to Move Well and Understand Your Body
In the beginning, your main focus shouldn’t be lifting heavy weights or achieving high-intensity workouts. Instead, it should be about learning how your body moves.
CrossFit incorporates a wide variety of movements—squats, deadlifts, gymnastics, running, rowing, and more. Some of these movements might be entirely new to you, and others might feel familiar but require refinement.
For example, a basic movement like the squat seems simple, but a coach may cue you to:
• Keep your chest up
• Drive your knees out
• Maintain a neutral spine
• Engage your core
Suddenly, something that felt intuitive requires layers of focus. This is normal! The first few months in CrossFit are all about discovering how your body moves, addressing weaknesses, and developing better mechanics.
Instead of worrying about lifting the heaviest weight in the gym, focus on movement efficiency. Good technique is what prevents injuries and sets you up for long-term success.
Understanding Workouts and Getting the Most Out of Each Session
CrossFit workouts are often written in shorthand (e.g., “AMRAP 12: 10 pull-ups, 20 push-ups, 30 air squats”), which can be confusing at first. Here are a few tips to help you navigate workouts:
1. Understand the Workout Intent – Each workout has a purpose, whether it’s building strength, endurance, or skill. Ask your coach if you’re unsure how to approach it.
2. Scale Appropriately – Almost every workout can be modified to your level. If you can’t do pull-ups yet, use a band or substitute ring rows. Scaling helps you develop strength safely.
3. Manage Your Effort – Not every workout needs to be a 100% max effort sprint. Some days should be focused on consistency and skill work.
4. Listen to Your Body – Pushing through fatigue is part of CrossFit, but there’s a difference between being tired and being injured. If something feels wrong, stop and ask for help.
The Trials and Tribulations of a Beginner
The Frustration of Slow Progress
One of the hardest things about starting CrossFit is accepting that progress takes time. You might struggle to learn double-unders (jump rope), handstands, or Olympic lifts. Some movements will click faster than others, and some might take months or even years.
This can be frustrating, especially if you see others in class executing movements with ease. But remember: they were beginners once, too. They’ve simply put in the time to build those skills. Your journey will be unique, and comparing yourself to others will only slow you down.
The Mental Hurdles
CrossFit isn’t just physically challenging—it tests your mindset. You’ll have days where you feel unstoppable, but you’ll also have days where:
• You fail a lift multiple times.
• You finish last in a workout.
• You feel like you aren’t improving fast enough.
These moments can be discouraging, but they’re also where real growth happens. Overcoming these mental challenges teaches you resilience, discipline, and patience—skills that extend far beyond the gym.
The Risk of Injuries—and How to Prevent Them
Like any sport, CrossFit carries an inherent risk of injury, especially if you rush the process or push beyond your current capabilities. However, injuries are not inevitable. By prioritising good movement patterns and listening to your body, you can significantly reduce your risk.
How to Stay Injury-Free as a Beginner
1. Master the Basics First – Before adding weight or speed, focus on executing movements with proper form. If a barbell movement feels too complex, start with a PVC pipe or an empty bar.
2. Warm Up and Cool Down Properly – Skipping warm-ups or stretching can lead to unnecessary strains and injuries.
3. Don’t Let Ego Take Over – Just because someone else is lifting heavy doesn’t mean you should. Progress at your own pace.
4. Rest and Recover – Recovery is just as important as training. Ensure you’re getting enough sleep, eating well, and allowing your muscles time to heal.
5. Ask for Coaching – Don’t be afraid to ask your coach for help. That’s what they’re there for!
Check Out Our Other Blogs That Help Minimise Risk of Injury
Lifting to Failure
Roles and Responsibilities as a Client and Your Coach
The Myths of CrossFit being Unsafe
The Rewards of Sticking With It
Despite the initial struggles, the rewards of CrossFit are immense. Over time, you’ll notice:
• Increased Strength and Endurance – You’ll lift heavier, move faster, and feel more capable in your daily life.
• Greater Body Awareness – You’ll understand how your body moves, leading to better posture, mobility, and injury prevention.
• Mental Toughness – Pushing through challenging workouts builds resilience that applies to all areas of life.
• A Supportive Community – CrossFit is more than just exercise; it’s a community of people who encourage and support each other.
• A Renewed Focus on Health – CrossFit isn’t just about aesthetics—it’s about longevity, functionality, and overall well-being.
Final Thoughts: Embrace the Journey
Starting CrossFit is like learning a new language. At first, it feels foreign, complicated, and overwhelming. But with time, practice, and persistence, it becomes second nature.
The key is to embrace the journey. Progress isn’t always linear, and some days will feel harder than others. But if you stay consistent, focus on learning, and prioritise movement quality, you’ll build a strong foundation that will serve you for years to come.
So, if you’re just starting out, remember this: you don’t have to be great to begin, but you do have to begin to be great. Keep showing up, keep learning, and enjoy the process. Your future, stronger self will thank you.
Don’t Wait - Start your journey with us today!
We offer a heavily discounted “Foundations Stream” that includes both personal sessions and classes to help guide you through the process of learning the basics to each movement.
Here at the MVMT Hub, we understand that starting your CrossFit journey be daunting and challenging, but with the right mindset and our guidance, it can also be incredibly fun and rewarding. We will help you focus on building a strong foundation, listen to your body, and enjoy the sense of accomplishment as you progress through your fitness goals. Starting your CrossFit journey at Mvmt Hub/CrossFit R.A.D. means embarking on a path to better health and fitness with a supportive community and expert guidance. Remember, every journey starts with a single step. We’re here to take that step with you.
Ready to dive into the world of CrossFit? Visit Mvmt Hub home of CrossFit R.A.D., your go-to CrossFit gym, or contact us to schedule your first class. Your fitness journey awaits!