CrossFit Workouts for every beginner

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You’ve probably heard of CrossFit many times and ready to pull the trigger on a CrossFit gym membership. Entering CrossFit box can be nerve wracking when the only thing you know about the program comes from your CrossFit obsessed officemate.

CrossFit is an intense cross-training exercise program that demonstrates hardcore feats of strength and endurance by combining varied exercises into diverse fitness routines called Workouts of the Day (WODs). When you walk into your new CrossFit box, WOD is the first thing you will notice. WOD is what you will remember throughout your journey towards fitness. These workouts involve constantly varied, high intensity functional movements that are devised to make you better and stronger.

Cross Fitters usually devote somewhere between 20 to 40 minutes per day on a WOD. It is not essential to do the same routines in the same week. For instance, in Monday’s workout of the day, you might do 20 lunges, 15 sit-ups and run half a mile, completing as many repetitions as possible (another lingo of CrossFit, abbreviated as AMRAP) in a certain amount of time. You might like to do 10 sit-ups, 5 pull-ups, and swim 5 laps AMRAP in your Tuesday’s WOD.

You should not get intimidated by experienced superhuman CrossFitters who compete in CrossFit games. It’s quite easy to get started with CrossFit. Anyone with urge to improve his or health can enrol for CrossFit training. You can begin with simple, light WODs and progress to harder ones.

CrossFit Exercises

Interestingly, CrossFit focuses on 10 vital physical qualities: Cardio/respiratory endurance, stamina, power, strength, accuracy, Flexibility, agility, speed, coordination, and balance. This simply means CrossFit allows you to indulge in a whole bunch of different exercises in different disciplines, working as many parts of your body as possible. Ultimately the goal of CrossFit training is to make your body as fit as possible. It trains your body to be ready for anything. In fact, if you attend CrossFit classes, you will not inevitably know what kind of workouts are ahead of you. To better integrate you, here’s everything you need to know some of the disciplines CrossFitters focuses on and the principle exercises for each:

  • Calisthenics for strength, balance, flexibility and Coordination: Sit-ups, push-ups, Pull-ups, knee bends, jumping jacks, crunches, squats.


  • Aerobic for cardio/respiratory endurance, stamina: Walking, running, swimming, jumping rope, rowing, cycling.


  • Olympic Weightlifting for strength: Snatch, clean and jerk.


  • Strongman events for developing strength: Farmer’s carry, yoke carry


  • Powerlifting for building power: Deadlifts, Squats, bench press.


  • Gymnastics for flexibility, agility, coordination, strength, balance, accuracy: Rope climbing, Handstands, trampoline, tumbling, still rings.


  • Plyometrics for speed and power: Squat jumps, burpees, lateral jumps, box jumps


  • Miscellaneous: Kettlebell, medicine balls, wall ball.



You can’t perform these exercises at home, you need to join a gym or other specialised facility that has the necessary equipment. If you want to ace this sport, you should join a CrossFit affiliated gym in Sydney. CrossFit affiliated gyms have CrossFit certified trainers to guide you through the routine.


How to Keep CrossFit Injuries to a Minimum

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CrossFit is a high intensity training program designed to condition your body, improve muscular endurance and total body strength through a selective range of cardiovascular, weightlifting and gymnastics movements.

However, what accounts for CrossFit’s immense worldwide popularity as a fitness regimen has led to an increase in CrossFit-related injuries.

Just like any other sport, CrossFit has its own share of risk. And the most significant is the possibility for injury. A lot of people, particularly beginners and amateurs, end up injuring themselves while doing their CrossFit workouts due to a number of reasons including overtraining, improper form or absence of a professional spotter.

Though you may not eliminate injuries altogether from your workout but you can sure decrease the likelihood of injuries caused by improper training. Read on to know how.

Hey there, let’s warm up first!

Do not, we repeat, do not jump straight to your routine workout without some kind of dynamic warm up. Though your CrossFit trainer will always ask you to perform a few light movements to warm up your body prior to high intensity exercises, make sure you don’t miss out on warm ups in case you don’t have a trainer around.

A good warm-up including gentles stretches, push-ups and pullups and bodyweight squats will prepare your muscles for intense training ahead while preventing strains or other injuries.

Know your limits

A lean, muscular body doesn’t come easy. While you will need to push yourself hard to gain muscles, it is important to know how far you can go and be careful not to go beyond.

It takes time to build muscles and being consistent is the key. Pushing your body far beyond your limits to speed up muscle building won’t help and would rather give you injuries that will only set your back.

Following the abovementioned tips will help you avoid CrossFit injuries and inconvenient setbacks that occur as a result of injury. Moreover, choosing the right Sydney CrossFit centre and CrossFit Trainer will also go a long way to keep workout injuries to a minimum.

5 Times You Were Wrong About CrossFit

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Most of the people who are yet to sign up for a CrossFit program, know it as a fitness discipline designed to make one buff and sculpted in the right places.

There is no denying the fact that CrossFit does involve high-intensity movements like flipping tyres, jumping on boxes, swinging the battle rope, lifting loaded barbells, doing headstands that make you all muscular and toned.

But that’s not how everyone thinks of CrossFit. There are many speculations passed around the program by naysayers which keep a many individual from fulfilling their dream of a well-sculpted body.

It’s time we come clean about CrossFit and know the sport better for ever. Debunked below are some wrong assumptions about CrossFit you need to ignore.

It demands overwhelming variety

While integrating new exercises is paramount to break the monotony and keep yourself excited about your workouts, CrossFit doesn’t call for regular variation.

Rather, it’s more about doing the most effective and intense movements regularly in a variety of ways.

It is cardio-centric

Though CrossFit involves long intense intervals of cardiovascular exercises, a significant part of the long workout sessions is dedicated to strength, bodyweight and gymnastic training.

CrossFitters don’t lift heavy

Many think CrossFitters only do heavy weights and high reps. The truth is CrossFit workouts focus on both light and heavy weight lifting. Also, there are times when CrossFitters would lift the weight that would only let them do one rep max, two rep max or more.

It makes women bulky

Those who are mostly sedentary and haven’t been exposed to weight training ever before, see CrossFit training as undesirable and inappropriate for women.

Know that those women you see lifting heavy weight on the internet who look way too bulky, eat and train professionally and take supplements to look like that. So, if you aren’t training that way and taking supplements and yet lifting heavy, don’t worry about getting bulky.


There are many things naysayers assume and say about CrossFit that don’t make sense and prevent many people from meeting their fitness goals. We would suggest you to not judge CrossFit on the basis of such wrong assumptions and find a reputed CrossFit gym in Sydney to see for yourself what it is exactly like. Hit the gym with realistic goals and put in all your effort and you will definitely spot the change in you.

Top three reasons that will make you obsessed with CrossFit

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Have you ever wondered why some people throw themselves into their chosen ordeal and do CrossFit?

CrossFit – The high intensity fitness training that mixes Olympic weight lifting, gymnastics, powerlifting, sprints, calisthenics, polymerics and a few hard to categorize sports like rope climbing. The appeal of CrossFit works on the foundation that the workouts should be short, intense and constantly changing. CrossFit discourages long, monotonous, and unsatisfying workouts.

CrossFit craze is undoubtedly huge among fitness enthusiasts, they do it for three reasons.

  1. Physical result

High intensity exercise yields unimaginable results that benefits your body in many ways. Human growth hormone and other essential compounds cascade into the blood of people who lift heavy weights and perform high intensity workouts. These hormones then signal the body to build muscles and burn fat.

  1. Increased Joint mobility

When you’re doing CrossFit, you are indulging yourself in a program that mixes several different exercises that push every part of your body to their limits.  You are moving your limbs in different directions and not just doing simple bicep curls. CrossFit teaches you different techniques of lifting heavy weights off the floor and hold them overhead, by doing this your risk of injury in everyday life decreases significantly.

  1. Community

CrossFit is not about competition only. Every Cross fitter goes through the work outs together which in turn helps in creating incredibly strong bonds. Doing workouts with a dozen of people and shared sufferings bind a group of people. Many Cross Fitters feel the primal magic in going physically out with others and together releasing all the energy out on the floor.

The Bottom Line

CrossFit is beneficial for those who are ready to regulate their own workout routines and are confident that they will act responsibly in the process. If you are entirely new to muscle development and physical fitness, you should carefully analyse all options before deciding which CrossFit box to attend. If you are aware of safety techniques and have gained experience with fitness routines, CrossFit will add several distinct advantages and add boundless strength in you.

Progression? Set your Goals first for CrossFit

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CrossFit offers a fantastic pathway for enabling people become the best version of themselves. People who do CrossFit will tell you how it has transformed their lives, the way they feel and look and what a great community they have gained to train with. Those who walk into a CrossFit gym may have different goals but a common theme will be a desire to get better. This objective of CrossFitters is applauded by pros in CrossFit, according to them they have already done infinitely more than the most gym going population.

The inevitable question about progression and skill development arises once you start with CrossFit. The answer to this will depend entirely on what your objectives are. Everyone that comes into a CrossFit gym wants to get fitter and stronger and CrossFit gyms help you achieve this objective effectively in a safe and constructive environment.

Why train at CrossFit Gym?

Sydney CrossFit gym trainers take training personally and provide a unique approach to training that nobody else offers. Dedicated trainers are there to help you achieve your fitness and functional body goals. CrossFit gyms provide:

  1. Unmatched training environment where people inspire and encourage each other no matter their level of experience.
  2. Trainers who will match your commitment and endeavour and therefore, who will commit to you.
  3. A training ethos that focuses the significance of working on your weakness as well as your strengths thereby forging a fitness which is functional.
  4. Trainers who train hard themselves before giving you training lessons, trainers who strive for knowledge and experience.
  5. Trainers who will teach you correct technique and so, you will be constantly challenged to find intensity.
  6. Effective programming consistent with the CrossFit methods to challenge even the fittest.

Bottom Line

CrossFit is a great concept for getting strong, fit and healthy. You need to respect the CrossFit process and not cheat it to progress in a linear and safe fashion. CrossFit is a journey where you need to be consciously aware of where you are at present, where you want to go and how best to get there.

5 Ways a Personal Trainer Can Make Your CrossFit Training More Fruitful

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Have you even seen movie stars and celebrities using personal trainers and wondered personal training is only a choice for the wealthy?

Don’t worry. You’re not alone.

CrossFit is an all-encompassing fitness training program that involves vigorous movements and exercises that focus on improving core strength and overall fitness. Anyone from a professional athlete to an individual wanting to lose 50lbs can benefit from personal training.

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Having said that, highlighted below are a few reasons to hire a personal trainer:

  • You work out alone and are bored of your routine
  • You have never worked out in a gym atmosphere before
  • You have been training for a while and can’t see positive results at all
  • You have reached a plateau
  • You are finding it difficult to reach your fitness goals
  • You are engaging in a CrossFit training program for the first time

If any of these situations sound familiar, you are in need of an experienced CrossFit personal trainer.

Even with these potent signs, some people hesitate to adopt personal training. They are unsure if the experience is worth the financial investment or if it is really going to work for their fitness.

The first thing to know is that personal training is an easy, effective and fast way to improve your health and reach you fitness goals. No matter your current fitness status, a CrossFit personal trainer serves as a means to take your fitness to the next level.

Here are some significant benefits of hiring a personal trainer for your CrossFit program that will inspire you to engage in personal training today.

  • You set goals when you start working out in the first place. A personal trainer encourages you to achieve those milestones by training hard and monitoring your progress each step of the way. When you reach your specific goals, they will help you evaluate your performance and establish new goals.


  • Improper exercise form and techniques can not only lead to injuries but cause discouragement that sways you away from your fitness goals. A good trainer will assist you in achieving good balance in your workouts and performing exercises in a safe manner. In case you have pre-existing injuries, you trainer can tailor your CrossFit program so as to get the most out of your strength and mobility.


  • Everyone has their own share of tough times at training sessions. There can be personal issues, work-related stress or just the feeling that you aren’t able to get there, which can cause a great deal of discouragement. A good trainer emerges as strong emotional support through hard times and becomes an constant source of motivation that you desperately need in that situation.

The Final Word

For some people, it is quite challenging (or say almost impossible) to stick to their workout regimen and see results they desire. If you’re one of them, personal training can be of your assistance.

However, finding the right personal trainer is the key here. A qualified trainer will not only make your CrossFit training more effective but help you to be the best you can be at your training sessions and in life.

So, find a good Crossfit gym in Sydney, hire a personal trainer and be the owner of a well-sculpted body that you often fancy in your drams.

Push the bar and make your routine a little more intense with CrossFit Workout

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CrossFit emerged from a small gym about two decades ago, and it has been growing like a weed ever since. The workout program that deals with constantly varying functional movements performed at high intensity has swept the world, and doesn’t appear to be vanishing ever. CrossFit works for everyone and prepares trainees for any unknown contingency. The aim of every CrossFit training program is to forge general and inclusive fitness supported by observable, measurable results.

CrossFit workouts have inspired many as they are full of interesting combinations, tools, and challenges that could help anyone get a new stimulus to grow. One of the best features of CrossFit is that it is for all shapes and sizes and workouts can be modified, weight and time can be altered for beginners.

Let’s talk about the best CrossFit workouts that works best for beginners

Baseline, EMOM, AMRAP, Chipper and Benchmark, none of these workouts involve barbell, it’s vital for beginners to establish the cardiovascular base required for intense fast paced workouts.

  • Baseline
    This workout is required to establish a baseline for your performance. It includes 500 meters Row, 20 Air squats, 20 push-ups, 20 sit ups. Checkout your performance throughout your training to see if you are improving with time or not.
  • EMOM (Every minute, on the minute)
    Set a 15 minutes timer and at the beginning of each minute, practice the following movements in succession.
    – 3Burpees
    – 5 toes-to-bar
  • AMRAP (As many Reps/Rounds as possible)
    In 15 minutes’ duration, you should perform as many rounds as possible of the following sequence.
    – 200 meter run
    – 10 pull ups
    – 10 wall balls
  • Half Cindy
    One of the hardest WODs in CrossFit that looks easy but gets utterly exhausting fast. It is scheduled for 20 mins but beginners can perform this for 10 minutes on their first time.
    – 10 push ups
    – 15 squats
    – 5 Pull ups

If you are not aware of how to reap benefits of CrossFit’s high intensity workouts, you should try out a CrossFit class or may be join a CrossFit in Sydney, CBD. First and foremost, you need CrossFit gym with experienced coaches who are well trained and hands on with their advice during the workouts. Before initiating any of these workouts, complete warmup is needed like a long run, a couple rounds of jumping jacks, a 500-meter row, five minutes on a stationary bike, air squats and lunges etc. This should be followed with some static and dynamic stretching which should focus on the muscles you will be using in that workout. Long stretch and foam rolling should be done in with finishing of each workout.

Note- Remember improvement depends on the individual’s potential and urge to push the bar, every individual must work his way up in this sport to achieve the desired results.