How to Crossfit Safely

It may come as no surprise to some that I absolutely love Crossfit. I find that it’s one of the few workouts that I can truly push myself with.

Sure, it’s tough and grueling at times, but, for me personally, Crossfit has been nothing short of rewarding.

This past March I even mustered up the strength to compete in my first Crossfit Open. Yes, it was hard. But, it was also an amazing experience.

However, since I’ve been doing Crossfit for a few years now, I’ve found that if you’re not careful enough, you could risk injuring yourself. Now, that’s not to say that these tips are only Crossfit specific, rather, you can use this helpful advice no matter which workout program you decide to embark on.

Choosing to exercise is one of the best things you can do for your health, but, not preparing your body for this new adventure could leave you at risk for injury. Therefore, I want you to avoid injuries at all costs no matter which exercise program you choose.

That’s why in today’s post, I’ll share with you some of the best tips to keep you injury-free while you take on your next Crossfit class (or any new exercise for that matter). My guess is that after just one session, you’ll feel like you can take on anything.

Find an Introductory Class First

As a newbie Crossfitter, it doesn’t pay to go too hard on your first day and risk injuring yourself to the point that you cannot train for a few weeks. So before you even think about starting a WOD, or workout of the day, it’s important to take an introductory class first.

Most Crossfit gyms in our area will offer an instructional first time class which introduces you to the workout style, some basic moves, and most importantly, how to maintain proper form.

I cannot stress enough how important your technique is.

Proper Technique Should Be Your First Goal

Therefore, proper technique should be your first goal when attempting to conquer a Crossfit workout.

I know this can be a bit of a drag when you see everyone around you working on their next PR (or personal record), but you have to remember, they’re much further in their Crossfit journey than you are and they’ve mastered the art of proper form.

So before you go attempting a much heavier weight than you probably should, focus on your form and start out with lower weights.

Once you feel comfortable completing several reps at this weight, and your technique is right where it should be, then, and only then, should you start adding in more weight.

It’s also a good idea to put your ego aside when it comes to Crossfit. Listen to your trainers and remember, you should only be competing with yourself, not the person next to you. After a few months in, then you can start competing with others, but, for now, focus on you.

Another common issue I’ve seen with Crossfitters is trying to repeat the same workouts back-to-back.

Don’t Redo Workouts Back-to-Back!

Speaking from experience, you will get closer and closer to hitting your PR, but that does not mean you should repeat the same workouts in an effort to get there.

In fact, overtraining and using the exact workouts back-to-back will actually have the opposite effect: setting you back even further.

Your body needs time to heal and if you consistently put it under the same stresses (i.e. the same moves), you’re going to open up Pandora’s box of injuries.

So instead of practicing the same moves in an attempt to hit that PR, opt for variety in your workouts. The idea here is to strengthen other, surrounding muscles versus overworking the same ones.

In addition to proper form and variety, you also need to focus on proper rest when it comes to Crossfit.

Rest is Just as Important as Training

Remember, you’re putting your body through a significant amount of tension when you do Crossfit. This is not something that your body is used to.

Therefore, it will need time to heal.

Sure, variety and changing up your moves will help that, but, you need to rest up too.

Instead of lounging on the couch all day being lazy on your rest days try what’s known as an active rest. The idea is to keep moving, but also take it easy at the same time. Go for an easy bike ride or a slow-paced walk.

This will keep your muscles moving so they’re not ‘shocked’ when you get back to your WOD. Plus, an active rest day helps to break up the lactic acid buildup in your muscles so you’re not stuck feeling sore.

Another great way to release this buildup is by drinking plenty of water.

By resting and drinking enough fluids, you’ll be helping your body perform better which means you’ll be one step closer to hitting your PR.

My final tip should be a no-brainer yet most of us tend to overlook this step: You need to listen to your body.

Listen to Your Body

Your body does have its limits, and Crossfit will certainly push you there. That’s why it’s important to pay attention to your body.

If you notice anything different, don’t ignore the warning signs. These little red flags could turn into potentially dangerous injuries if left untreated.

After all, one injury could set you back for several weeks if you’re not careful.

So if you do decide to try Crossfit, please keep these tips in mind so you can have a rewarding experience just like mine.

Once you get the hang of it you’ll realize that there’s nothing better than accomplishing something that you thought was once impossible.

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