6 Beginner Tips to Scale Your CrossFit Workouts
CrossFit workout is one of the most popular forms of exercise today. This high-intensity training is available for everyone, end it will help you to improve your body physique and your cardio. However, one of the most challenging things for every beginner is to learn how to scale your CrossFit workouts, so you do not burn out. To achieve excellent results, you need to train hard. Furthermore, you need the motivation to maintain consistency in training. We will show you how to do it the right way.
1. How to track your progress in the right way
Many people who train struggle with not being able to tell if they are making any progress over time. Physically, it is challenging to notice a significant change unless you train for a more extended period. However, tracking your progress is essential.
The best way to do it is to keep track of how many repetitions you can do of each exercise. Furthermore, make notes about the length of the rest periods between exercises and reduce them slowly. If you noticed that you were doing more repetitions and taking fewer breaks, this is a good indicator that the workout positively affects your body. However, you should also know your limits.
Caption: Setting too high goals will result in a loss of motivation.
2. Do not overwork your body
A common mistake people make when trying to scale CrossFit training is to go above their limits. Your body will not realize it immediately, and you might feel like a sudden increase in tempo and repetitions are doing a good thing for your training.
However, CrossFit can be exhausting, especially if you train a couple of times during the week. The body needs to rest, so we can adequately develop during your training. The idea is to improve your health, not to overwork yourself. That will lead to a higher risk of injury, hindering your training process in the long run.
3. Learn how to properly set your goals
Another training mistake that beginners make is that they set too high goals. You should avoid setting higher goals over a shorter period. Remember, it is always better to be consistent with your training and achieve small victories than to rapidly progress and stop your workout because you burn out. People who set high training goals start underestimating themselves when they do not reach them.
This is why it is better to pace yourself and make little progress. When scaling your training, you do not have to do more repetitions. Just try shortening your rest instead and slowly increase the repetitions when you feel ready. Everyone can do CrossFit and learn how to set achievable goals.
4. Continue to challenge yourself
When people get into a training routine, they start feeling good about themselves when they meet their goals. However, it will become more complex over time when you begin to scale your training. The goals might be harder to reach, and some people decide to stay in their comfort zone and do not push themselves enough.
Your body constantly needs a new challenge. A small step that will get you to the next level. No matter at what stage you are, you always need to work hard and give 100% effort.
5. Always ask for help if needed
Because CrossFit is such a complex type of training, people mostly need assistance at some point. However, some people decide to work without the support of others. In general, that does not have to be a bad thing. But, if you notice that you are struggling and are afraid or ashamed to ask for assistance because of what others might think of you, that could become a mistake.
Remember that other people besides you also train, and they want to become better. It would help if you were not scared to ask for help. Other more experienced practitioners might show you how to exercise more efficiently. Furthermore, a coach is there to help you every step of the way and ensure that you are doing proper exercises without making mistakes. On top of that, others probably see something you do not see and can help you fix your posture.
6. Do not compete with others; try to beat yourself
The biggest misconception when training is that you have to be better than the people around you. If somebody can do 10 reps more than you, you should not try to catch up to them. If you do not succeed, your motivation might go down.
What you should try to do is to do more than you did the last month. Your biggest competition is yourself a month ago. You will slowly become a better practitioner if you show constant progress each month. With that in mind, only focus on beating your records.
Caption: Never set your goals based on what other practitioners do.
This does not mean that you should not compete if you like that. However, a strong base is necessary for any progress, and you can only get that by focusing on yourself, not on what others do. That is the proper way to scale your training.
Setting up a home gym
In addition, many people set up a gym at home. You can easily get CrossFit equipment and make your own training area. This is a very good idea, especially if you are moving to a bigger place. Also, moving sports equipment is not difficult. Do this without hassle with the help of a moving company.
All that you need to do is to plan the layout of your home gym and let them know where to unload the training equipment.
Scale your CrossFit workouts in 6 easy steps
- track the progress of your training;
- pace yourself when training;
- set smaller, achievable goals;
- always challenge yourself;
- ask for help during the workout;
- do not compete with others; focus on your training;
If you follow these simple 6 rules, you will properly scale your CrossFit workouts. Remember to be consistent, and progress will happen. There is no overnight success, only proper, hard training and dedication.
Always try to motivate yourself to do more, and success will not be that far!