12 TIPS ALL BEGINNER CROSSFITTERS MUST KNOW - new to crossfiT? - www.crossfitmoreland.com.au
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www.crossfitmoreland.com.au new to crossfiT? 12 TIPS ALL BEGINNER CROSSFITTERS MUST KNOW
www.crossfitmoreland.com.au
EBOOK#3: 12 TIPS ALL
BEGINNER CROSSFITTERS
MUST KNOW
Above: Whitehaven beach, one of the top
10 beaches in the world. We love to travel,
spend time with family, explore and get fit!
INTRODUCTION
The ultimate guide to starting CrossFit the right way. This manual has been
developed over nearly 8 years of operating a CrossFit Affiliate, with over 8,000
classes coached, over 1400 beginner sessions and more cups of coffee and
sneaky donuts than we care to count.
Want to know what coaches in the world and our Now has never been a better
CrossFit is? own personal experience from time to take your health and fit-
Want to know how to pick the running a successful affiliate. ness to the next level!
right affiliate for YOU? Or
know how to start CrossFit We wish you nothing but the
the right way and avoid best in your CrossFit Journey.
common pit- falls? If you need any support or have
any questions please don’t hes-
To give you the best informa- itate to get in touch with me di-
tion to date we have used pub- rectly ben@crossfitmoreland.
lications from leading sources, com.au
journal articles, some of the top
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CrossFit in 100 words or less
Jumping, running, climbing,
pushing, pulling, throwing, lifting
other fitness facility has done
for you. While the WODs are
an everyday person, everyone
trains together and supports
Pushing,
and more arepulling,
all partthrowing,
of what lift- done withintensity,
done with intensity, everything
everything is go.
one No matter
another, your age
making and ex-
you fitter,
ing
we doareinmore apart
everyday lifeofandwhat
whatwe is scaled
scaled to fitness
to your your fitness
level and lev- perience
healthier and level, everyone
happier as yourtrains
do
we in everyday
train life andUsing
for in CrossFit. what awe el
skilland
setskill
with set, with out
out expert expert
CrossFit together and supports
results transfer one an-
into your everyday
train
range for in CrossFit.
of equipment fromUsing
barbellsa CrossFit Coaches
Coaches safely safely
guiding you guid-
every other. Making
life. You’ll know you fitter, by
everyone health-
range of bars,
to pull up equipment
gymnastic from bar-
rings ing
step of the way. The commonway.
you every step of the ier
name,andmake
happier as and
friends yourforge
results
a
bells to pull ropes,
and skipping up bars, skipping
to kettlebells, theme among the worldwide transfer
bond thatintoonlyyour everyday
typically occurslife.
in
ropes
dumbbellsto kettlebells
and most of all andyouryour The common
CrossFit themeisamong
community its power the When you are apart
elite sports circles. of the Cross-
own bodyyou
own body, weight, you new
will learn will learn
skills worldwide
to truly changeCrossFit community
lives and produce Fit community you’ll know every-
to
and achieve incredible results far
achieve incredible results is its power to truly change
world class results for everyone lives one by name, make friends and
beyond
far beyondyour traditional
what training
your traditional and produce
willing to give world
it a go.class
Whetherresults forge a bond that only typically
regime. Whileglobo
training regime, the WODsgym or are for
you everyone willing athlete
are a competitive to giveorit a occurs in elite sports circles.
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TIP#1: WRITE YOUR
GOALS DOWN
#
Peter Drucker, world renowned business management thinker developed the acronym S.M.A.R.T,
which stands: specific, measurable, attainable, relevant and timely for some of the biggest companies
in the US during his time in the 1940’s onwards 1. For every goal, write a dot point next to each of the
acronyms. For example, you might want to lose 5kg so it would look like this:
Specific Lose 5kg
Quantifiable by a pre and post body composition scan (which measures lean muscle
mass, versus fat mass, differences between upper and lower limbs and more). This will
Measurable give you a more accurate representation, rather than using scales or BMI (body mass
index rating)
Attainable Realistically, yes this is an definitely attainable goal
Do you have a bigger picture for this goal? Eg you want to run a half marathon. Therein
Relevant losing 5kg generally speaking would make running easier for you and be relevant to your
overall goal
What is the timeframe you want to do this in? The US Centre For Disease Control &
Prevention states that losses of 1-2 pounds are considered reasonable, without entering
Timely into the zone of crash dieting with its host of long-term ramifications (Centers for Disease
Control and Prevention, accessed online June 20th 2016, last updated May 2015).
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Lets consider for a moment the mance is as compared to easy ing to your initial goal of healthy
two different types of goals to goals, “do your best” goals and nutrition each day and sacrific-
set; behavioral and performance no goals at all 2. ing that beer or cheat meal you
based. really want (ie the short term
How to make your goals reward). Or it could relate back
Behavioral based goals: I will stick in the long term to your goal of attending every
attend 3 sessions per week – The highly researched concept Monday, Wednesday and Friday
it doesn’t matter exactly which of Delayed Gratification has each week and not giving your-
days. Where as performance shown that those who choose self a rewarding night off and
based goals: I want to complete to take the bigger reward later lazing around on the couch.
my first strict pull up. on were more successful than
those who took smaller rewards Following through consis-
Whatever your goal, research along the way 4-13. tently with what you tru-
has shown that the more spe- ly want in the long term is
cific and the more challenging Depending on your goal within key to successful outcomes.
the goal the better your perfor- CrossFit, this can relate to stick-
“A goal is a dream with a deadline”– Napoleon Hill
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TIP#2: HOW OFTEN SHOULD
I TRAIN EACH WEEK?
#
Based on our experience and research from some of the best strength & conditioning
coaches in the world, for beginners starting CrossFit, 3x per week is the perfect blend
of training and recovery 14.
What happens to your body being placed on it. This can lead and begin to fatigue. Once the
each time you train? to overtraining, fatigue accumu- session is complete, your recov-
When you train there is an op- lation and overall performance ery process kicks in and your
timal amount of stress/training loss 14,15. body begins to take you not just
that your body can tolerate. Too back to baseline, but slightly be-
Each time you train your body
little stress/training doesn’t al- yond (supercompensation), as
low your body into an adaptation goes through a ‘stress/fatigue/ your body prepares itself for an-
cycle so your progress stalls. recovery/supercompensation other bout of stress (ie another
cycle’. This is also known as the training session)14,15.
While with too much stress/ adaptation cycle15. This means
training, your body cannot adapt as you go through your training
to the degree of stress that’s session you actually get weaker
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Figure 3 below shows your body At CrossFit Moreland if possible that will not mention the stress/
going through each stage of the we recommend our members fatigue/recovery/supercom-
adaption cycle during a training commence their CrossFit train- pensation cycle and the work of
session. ing on either Monday, Wednes- Hans Seyle, which he terms the
day and Friday or Tuesday, General Adaptation Syndrome
Thursday and Saturday. This is (G.A.S)15,16.
because it works perfectly in Hans’ series of experiments
line with each adaptation cycle from the 1930’s and his publica-
and optimal recovery time14. tion in the journal Nature on July
When training above three 4th 1936, catalysed his legacy
sessions a week your body will as one of the foremost thinkers
start to accumulate fatigue and in medical history16,17.
What this means for you! therefore be subjected to more
Training is all about the correct stress. This leads to less recov- For further reading on the three
balance of training and recov- ery time and a greater likelihood factor model of fitness (ie train-ing
ery. As a beginner your fitness of overtraining, possible inju- stress and recovery - as dis-cussed
increases with each session as ries and a lack of motivation to above) check out the book by
your body goes through the ad- train14,15. Vladimir Zatsi-orsky ‘The Science and
aptation cycle. During each cy- Practice of Training (1995)’.
cle your body can recover within Want to know more?
24-48hours, therefore making There are few Strength & Con-
three sessions per week the ditioning texts that when dis-
perfect blend between training cussing programming and the
and recovery14. impact of training on your body,
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TIP#3: Consistency
#
Success isn’t always about appropriately so you can attend in this guide – make choices
‘Greatness’. It’s about con- three sessions each week. based on what you truly want in
sistency. Consistent, hard the future, not what feel like you
work gains success. Great- At CrossFit Moreland we be- want right now.
ness will come, success lieve that this is the area most
isn’t overnight. It’s when neglected. Whilst initiating
everyday you get a little changes to your day-to-day
better than the day before. movements can be challenging,
It all adds up. -Dwayne ‘The once in place it becomes much
ROCK’ Johnson. easier. The structure you imple-
ment into your daily life will de-
Turning up and being consis- termine your training regime and
tent in your three sessions each ultimately your long-term health
week is key for building a solid and fitness success.
base of fitness. In order to be
consistent you need to make Remember the comment about
sure you structure your daily life Delayed Gratification earlier
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TIP#4: Getting out of
bed in the morning.
“No rest is worth anything, 3. Have your bag packed ready sion the night before including
except the rest that is to go. food and training gear reduces
earned” – unknown 4. Have a pre/post training the amount of decisions that
snack in the fridge prepared need to be made and things to
Struggling get up and get mov- the night before. be done first thing – these form
ing? This is different for every- 5. Text the morning coaches – “barriers” for your mind to over-
one. If you can’t start in an after- pre-planning to text through come. Not something you want
noon class to develop a passion to the morning coaches (in- when just awaking as your will-
for CrossFit some things you cluding the reason why) in power isn’t as strong when your
could do include: the event you cannot make still trying to wake up.
1. Check out “The Rock Clock” the session. This is another
if you need a great alarm to great strategy to keep you
get you out of bed. accountable as no-one wants
2. Find a friend at the gym to disappoint their coach.
someone you can hold you
accountable for your early Overall, preparing everything
session. you need for the mornings ses-
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TIP#5: What should I
eat before and after
#
training.
The two major macronutri- about to embark on. A CrossFit carbohydrate options also en-
ents you need to ingest be- session is usually an hour and sure that you have provided your
fore and after training are fairly high intensity. It’s not nec- body with readily available fuel
protein and carbohydrates. essary or practical to consume for physical activity. If you train
the amount of carbohydrates in the morning, its not always
Carbohydrates during a session as you would convenient to eat a meal 3-4
Carbs are an important mac- during an endurance event that hours before exercising but a
ronutrient to fuel the body for lasts more than a hour20. small snack that is high GI, such
physical performance19. Fad as fruit, on the way to training
diets and trends have seen Pre Workout: The latest guide- would be appropriate.
carbohydrates condemned in lines recommend eating a meal
recent years and there is still 3-4 hours before or a light snack Post Workout: After working
a lot of confusion surrounding 1-2 hours before exercise19. Opt- out, it is important to replenish
when and what to eat. How ing for something that is low in the glycogen (muscle energy
much to eat usually depends fat and moderate in fibre will stored in muscles) in order to
on the intensity and duration minimise the risk of any gastro- optimise recovery3. Guidelines
of the physical activity you are intestinal discomfort. High GI suggest consuming 1-1.2g
Page 10
11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 2021of carbohydrates/kg of body split over roughly five meals, most natural supplement on the
mass/hour until your next main with higher protein before bed, market. Being grass fed, means
meal to take advantage of when is enough to supply the body that the cows are fed in their
glycogen resynthesis is at it’s with the required amount of natural environment, free from
maximum19,21. Make sure you amino acids24-27. It also appears chemicals, antibiotics, geneti-
choose high GI carbs over low GI that protein in-take from real cally modified organisms and
options19,21.Research has shown food, rather than supplements, hormones. NO artificial flavors,
that adding protein to your post is adequate for athletes to re- preservatives, colors, emulsi-
work-out snack can also accel- duce soreness and recover from fiers, synthetic toxins, artificial
erate glycogen replenishment training 28,29. Although as a train- sweeteners or genetically mod-
when compared to just carbo- ing cycle progresses, protein ified organisms and gluten free
hydrates alone22. supplementation may be of use will provide you with the best,
to improve both strength gains cleanest protein supplement on
Protein as well as recovery.28,29 the market.
A by-product of exercise is mus-
cle damage. Muscle fibres adapt Choosing The Right Protein
to the exercise stress during re- Supplement: The ideal protein
covery and become stronger. supplement will be a Grass Fed
For muscle remodeling to oc- Whey Protein Isolate, which has
cur, amino acids (the building been processed using cross
blocks of protein) are required23. flow micro filtration and ultra
For athletes undertaking heavy filtration. This process avoids
training, consuming around the use of heat or acid based
1.2–1.7g/kg of protein daily, filtration methods to provide the
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TIP#6: How do I warm up
and cool down properly
# Above: ROMWOD in action, taking mem-
bers through a shoulder mobility stretch
using powerbands.
BL Physiotherapy is the exclusive provider of Physiotherapy services in- house to
CrossFit Moreland, and has put together a series of movements designed to
address key areas that are inherently weak or more prone to injury. These exercises are
to better prepare you for your upcoming CrossFit class and can be done before
and/or after your training session.
Target Areas:
1. Upper Back Stiffness
Most people have trouble due to postural or positional problems. Our Sedentary lifestyle of work, study
or leisure often results in upper thoracic spine hypomobility (upper back stiffness)30. Not only does this
cause discomfort day-to-day or injuries. But during CrossFit it will limit overhead lifts, increase the load
on your lower back and increase your risk for lower back injuries31.
For Example: Try sitting very slouched and raise your hands overhead, then sit up tall and repeat. -
How much easier is it sitting up tall?
Page 12
11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 2021EXERCISE 1 & 2 ARE AIMED AT IMPROVING THORACIC MOBILITY.
Exercise 1. Thoracic extension over a roller (other items can be
used- eg roller up towel for more gentle mobilisation)
1. Sit bottom on the ground, place foam roller across Thoracic
Spine- support your head in your hands and slowly extend over
foam roller to feel mobilisation through upper back- Hold 10 sec-
onds, repeat 3-5 time, then repeat at a different level of the back.
Exercise 2. The Book-Opener- for thoracic rotation.
1. Lying on side with head supported on towel, pillow or similar,
knees and hips bent to 90 degrees and arms extended in front.
2. Keep knees and bottom arm in place as top arm moves to ceiling
then back toward floor. Your head will turn with you and you MUST
focus on twisting of the trunk, NOT overstretching of the shoulder.
Hold 10 seconds, repeat 3-5 times each side.
2. Dysfunctional Gluteal Muscles
Many lower limb injuries can be attributed to poor gluteal strength. Some common examples include
patellofemoral pain syndrome32,33; tendinopathies of the gluteal, patella or hamstring, hip impinge-
ments, shin splints34, and acute injuries such as ACL6 to name a few.
Dysfunctional gluteal muscles (Maximus, Medius or Minimus) can result in poor landing strategies35
in activities such as jumping, running and box jumps. During CrossFit dysfunctional gluteal muscles
can also result in internally rotating knees or legs with squats or a pelvic drop with single leg activities
such as step-ups.
Page 13
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EXERCISE 3 & 4 ARE AIMED AT IMPROVING GLUTE ACTIVATION.
Exercise 3. Bridging with Powerband +/- single leg extension.
1. Lying on back with knees knees apart/ thighs parallel. let pelvis drop on your unsup-
bent and feet a hip width 3. Keep pelvis level as you ex- ported side.
apart, (with band around tend one leg, hold for 2-3 4. Repeat three times each leg,
knees for extra challenge). seconds then bring foot back then lower bottom to ground.
2. Keep lower abdominal en- and change feet. FOCUS on 5. Repeat 3-5 sets.
gaged as you raise your bot- maintaining leg alignment
tom off the ground keeping and a stable pelvis. DO NOT
Exercise 4. Crab Walking with Powerband.
1. With band around ankles or 2. Step sideways and stretch 4. Focus on staying low with
knees, stand in a Z-Stand the band, DO NOT turn toes gluts, keep toes forward.
position (straight back, with out- ward or stand upright. 5. Walk for 10 metres. Then turn
approx. 45 degree bend and 3. Control second leg against and repeat.
hips and knees) with toes resistance of the band as it
pointing forward. follows the first.
Page 14
11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 20213. Shoulder Posture + Deconditioned Arms
Poor upper limb conditioning and strength increases the shoulders at risk of injury when commencing
weighted exercise and during day to day activities. It is important to build strength in these areas and
alter poor posture. During CrossFit we scale and modify exercises such as lifts to pullups, to kettlebell
swings to reduce your risk of injury and increase strength in your shoulders, arms and back.
EXERCISE 5, 6 AND 7 ARE AIMED AT IMPROVING SCAPULA
STABILITY AND SHOULDER MOBILITY
Exercise 5- Pectoralis Minor release with Myofascial release ball
1. Stand with arm at approxi- 3. Apply a gentle stretch as you Discomfort should be at a
mately 90 degrees at shoul- lean forward and apply pres- moderate level only.
der and elbow against a wall sure against ball.
(in doorway works best). 4. Hold 10-15 seconds. Then
2. Place the ball approximately repeat 3-5 times.
3-5cm below collarbone and 5. Move ball around to adjacent
3-5cm in from armpit. areas to find tension points.
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Exercise 6. Scapula setting and Rotator cuff activation
1. Stand with tall posture, chest 2. Powerband attached to solid 5. Hold 10-15 seconds. Then,
open, shoulders wide and object and gripped in hand. repeat 5 times each side.
back and upper arm relaxed 3. Step away from attachment
by your side and elbow at 90 point. For increased resistance, step
degrees- elbow slightly out 4. Do not let arm or shoulder further away from the wall.
from your side. move.
Exercise 7. Latissimus Dorsi Stretch.
1. Stand close to a doorframe away from door/pole to in- To intensify stretch: Stand with
or pole. crease weight on arm. feet closer to door/pole and
2. Reach overhead and hold 4. Stretch should be felt on side cross legs so outer leg is be-
frame with your thumb point- of trunk up towards the armpit. hind.
ing to the floor. 5. Hold 20 seconds. Then re-
3. Let hips/trunk slowly shift peat 3-5 times each side.
Disclaimer: These exercises may not be suited for everyone, they should be pain-free and if they cause
you pain, please immediately cease the exercise and see a Physiotherapist for an assessment.
For any further questions or support on these exercises, feel free to contact BL Physiotherapy.
Page 16
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www.crossfitmoreland.com.au
TIP#7: Learn the
Correct Technique
#
If you want to prehabilitate your people’s training in commercial Which is his way of saying tech-
body (buffer against injuries), and regular gyms around the nical errors39.
instantly get stronger due to world today. Furthermore, tech-
improved leverages, work “with” nical proficiency is the ultimate Indeed, Dr Andrew Lock, one of
and not “against” your artho- form of “corrective exercise”, Australia’s foremost physiother-
pometry (ie your limb lengths eliminating pain and banishing apists, in his interview on “Mus-
and skeletal structure), improve niggling injuries in a heartbeat38. cle TV” mentions that aside from
your neuromuscular control and Dr Kelly Starrett, is CrossFits day to day ergonomic issues, the
improve your ROM (range of mo- Movement & Mobility guru and most common causes of lumbar
tion, ie your mobility) then tech- founder of MobilityWOD. He has disc bulges are “technical” er-
nique is where its at 37. published many books on the rors in training (Muscle TV 2016,
importance of positioning and viewed June 30th 2016 ). This
As the Australian Strength technique in exercise, stating is backed up in pretty much ev-
Coach says in his seminar, that injuries such as ACL inju- ery single article he’s written on
technique is the “holy grail” of ries, shoulder injuries, herniated “Breaking Muscle” (add in refer-
training38 and is the most un- discs and more are most often ences here), our own experience
derutilised component of many related to “Open Circuit Faults”. at CrossFit Moreland & through-
Page 17
11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 2021out every other CrossFit Affiliate To simplify the message, each of the “holy grail”.
worldwide. rep of each workout you have
a choice. Good position or poor Indeed, many people the world
In his best selling book, ‘Be- position? The choice is yours, over are hungry for knowledge
coming A Supple Leopard’ Dr choose wisely. and better understanding on
Starrrett mentions, “98% of technique, which makes up a
all dysfunction lies in reduced This is also where CrossFit large majority of clientele within
range and poor positioning (ie coaches come in with their a CrossFit Affiliate. Don’t sacri-
technique) and is completely knowledge and experience they fice technique for more speed,
preventable” 38. can change your technique in an heavier weights, faster WOD
instant so you reap the benefits times, or more reps. Period.
Rounded back (flexion fault),
Shoulders rolled forward (pro-
tracted), Overextended lumbar
spine (hyperextension).
Neck hyperextension, Feet
turned out, Elbows flared out
to the side.
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TIP#8: Progression of
movement – adhere to
#
your level of fitness
“ L e a rn t h e b asi c s of of movement41. (HSPU) and kipping pull ups
fundamental movements: 1. Mechanics: Sound technique before they have the strength
establish a consistent displayed on a particular in the shoulders to press their
pattern of practicing these movement (eg can you move bodyweight or the strength in
same movements, and, with the correct technique on the shoulder girdle to control
only then, ratchet up the the squat). a kipping pull up. This violates
intensity of the workouts 2. Consistency: the ability to the above hierarchy and typi-
incorporating these hold your technique correctly cally leads towards injury. This
movements. ‘Mechanics’ over a number of reps, sets highlights the importance of
the ‘Consistency’ and then and over a period of time. the coach and CrossFit Box to
‘Intensity’ – this is the key to 3. Intensity: The ability to ramp scale the athletes work out to
effective implementation up the loading and speed of their ability. But ensure the ath-
of CrossFit programming." the movement. lete will achieve their end goal
– Coach Glassman of a non-scaled movement with
While this hierarchy holds true, correct technique when ready,
The CrossFit Level 1 certifica- most of the time people, es- which is exactly what the coach-
tion manual outlines the follow- pecially those just starting out es do at CrossFit Moreland ev-
ing hierarchy for the progression want to do handstand push up ery session.
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Below is an example of a progression of movement with three push-ups variations,
following the hierarchy of movement. This also gives you valuable insight into just how
easily CrossFit can be scaled to everyone, regardless of his or her level of fitness &
experience:
1. Push ups on a box.
2. Push ups Dropping to knee’s and extending back up again.
3. Full push up.
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The same can be applied for more advanced movements as well, like the Handstand
Push Up:
1. Pike HSPU
2. Box HSPU
3. HS Hold
Following the hierarchy of move- those people tackling progres-
ment will see you moving safely sions of movement well beyond
and efficiently, building strength, what they are currently capable
skills and technical proficiency of and ending up injured. Stick
over time the right way. to your level of progression and
put in the work to advance to
Overall, this is a choice based the next stage, don’t make the
on long term gain, and “delayed mistake of skipping ahead. The
gratification”, as research indi- coaches are there to support
cates that “impulsive decisions” you in this journey and assist
are scientifically proven to be you every progression along the
behind a whole host of medical way.
issues. This impulsive style of
thinking is exactly the same as
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11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 2021TIP#9: Don’t compare
yourself to others
#
“The principle is competing against yourself. Its about self-improvement, about
being better than you were the day before” – Steve Young NFL MVP 1992, 1994
& Superbowl XXIX
Use others as a means to in-
9
as good as them”, “no way I can “Don’t take life so serious-
spire, uplift, fuel and grow to- do that” or “why can’t I do that” ly, no- one gets out alive” –
wards YOUR goals. We promise is UNMOTIVATING! It will not Bugs Bunny
you, coaches draw more energy only stop you from achieving
from seeing YOUR first ever your fitness goals it will prevent
pull up, attain YOUR new back you from turning up all-togeth-
squat PB or finish a workout er. Aaron Scarborough stated
YOU thought impossible...this is ‘this is a fatal mistake and spells
MOTIVATING! death for you passion, commit-
Comparing yourself to anoth- ment and fitness goals’ 42.
er person and thinking “I’m not Choose wisely and remember...
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TIP#10: Track your
progress
#
Tracking your progress
is imperative if you want
to know if you have im-
proved or not. Seeing your
improvement will hugely
boost your motivation and
drive to push through chal-
lenging sessions and keep
turning up.
• WODIFY App
Some tools to use are: All members receive full
• Notepad and pen access to our WODIFY App!
The age old way and still useful This is a highly advanced
today! This is the simplest way form of tracking your
to see how you are going over progress, with an easy to use
time. It just requires a little bit interface. You'll be able to
of discipline in putting your see previous results, PB's
stats in. and plenty more.
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11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 20210 11
TIP#11: Celebrating
your victories
# Above: Christoff and Lindsay exchanging
the classic CrossFit high five during our
first week in the old box (circa 2013)
“Success is a series of sible when you started the ses- your achievements. This is what
small wins” – unknown sion, doing one more rep on a the CrossFit community is all
Everyday in training members
particular movement
you’ve been struggling on.
that about...having fun!
are progressing in one way or These are all examples of “Mini-
another, it can be something Victories” and are something to
big they have been chasing like celebrate!
their first every pull up, HSPU or
a heavier front squat. Or it can How you celebrate is up to you,
be the smaller things, such as however here at CrossFit
jumping onto a higher box (yes Moreland we have a ‘PB’ Bell
this scares us too!), completing and a lap of honour! It’s great
a WOD that you thought impos- to watch as everyone joins in
on celebrating
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11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 202112
www.crossfitmoreland.com.au
TIP#12: Don’t freak out
#
There is a lot to learn in We recommend this for You will learn as you go so
CrossFit. Often people feel anyone who is unsure of attending consistently will be
overwhelmed when they first whether CrossFit is for them more than enough to put you
start with exercises from pull or for someone who tends to on the right path.
ups, to those pesky double jump from one training regime
unders, to learning the to another and finds they are
foundational lifts. It takes time not getting the results they
to get used to the names and want.
all the different movements -
check out our blog here for Another great reference point
helpful tips. for you to look over is the
CrossFit HQ page here which
We advise most of our features all the main
members to commit to turning movements, common CrossFit
up for 60 days and then terminology and plenty of
reassess if CrossFit is for them. demos to watch.
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11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 20212 Final words of wisdom
A popular term used by one of the greatest weightlifting coaches of all time: Louie Simmons “mathe-
matically, a pyramid is only as high as its base”. The wider the base, the higher you can climb.
The “12 Tips All Beginner CrossFitters Should Know” is designed to build you a base with which to
start your CrossFit Journey safely and effectively, avoiding all the common pitfalls with those starting
out.
THANK YOU FOR READING & GETTING STARTED
From all the coaches at CrossFit Moreland, thank you for reading and dedicating your time to getting
more out of your training. If you are interested in taking your fitness to the next level we offer a free
one hour, no obligation, CrossFit Intro session with one of our expert coaches. The session is
scaled to your level of fitness and available on Saturdays at 10am.
Contact us on info@crossfitmoreland.com.au
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11 Leslie Street, Brunswick, VIC 3056 | 03 9388 1279 | info@crossfitmoreland.com.au © CrossFit Moreland 2021www.crossfitmoreland.com.au
1. References: 15. (Rippetoe M. & Kilgore L. 2009, pg17-40, 95- 29. Pasiakos, S.M et. al. 2014, pg655- 670,
2. (Turkay S. 2014, pg1-14). 112). 30. Pasiakos, S.M. et. al, 2014 A Systematic Re-
3. Locke, Edwin A. at. al. 1981, pg125-152) 16. Siff M. 2003, pg83-86). view
4. 3. Andrew A., Yiran D. & Yogita C. 2015, 17. (Seyle H. 1950, pg1384- 1392, 31. Borstad J. D. 2006, pg549-547
pg2224-2233 18. San- dor Szabo1,*, Yvette Tache2 , & Arpad 32. Bullock M. P., Foster, N. E., & Wright C. C.
5. Baechle, TR & Roger EW. 2008, pg166- 67 Somogyi 2012, Pg472– 478 2005, pg28-37
6. Barker L. 2002, pg151-74 19. Zatsiorsky V. 1995, pg10-14): 33. Nakagawa T. H. 2012, pg491-501,
7. Hatfield C. 2013, pg112-19 20. IOC Consensus Statement On Sports Nutri- 34. Willson J. D. 2011, pg735-740
8. Liu Y & Wang Z. 2014: eFirst, accessed March tion 2010 (2011): J Sports Sci, 29, pg3-4 35. Chuter V. H. 2012, pg7-15)
31, 2014 21. Jeukendrup, A. 2014, pg25-33 36. Renstrom P 2008, pg394-412
9. Abdulghani, Hamza M et. al. 2014, S43-S48, 22. Berardi, J. M. 2006, pg1106 37. Kelly Starrett, 2013, pg20-25, 33-35
accessed March 31, 2014 23. Ivy, J. et. al. 2002, pg1337 38. Oreb S. 2016, pg2
10. Larsen A. 2016, accessed July 2016 24. Perez-Schindler 2014, pg466 39. Kelly Starrett, 2013, pg20-25, 33-35
11. Romer D. et. al. 2010, pg319-330 25. Burke, L.M., et al. 2003, pg521-538, 40. Kelly Starrett, 2013, page 29
12. Hoerger, M. et. al. 2011, pg725-738 26. Res, P.T., et al. 2012, pg1560-1569, 41. Glassman 2002- 2006, pg30-33
13. Walter M. 2014, pg4-10 27. Phillips, S.M. 2004, pg689-695, 42. Scarborough A. 2016, Viewed online June
14. Walter M. et. al. 2010, pg252-256 28. Tarnopolsky, M. 2004, pg662-668 30th 2016
Contact us:
11 Leslie Street, Brunswick, VIC 3056
03 9388 1279
info@crossfitmoreland.com.au
© CrossFit Moreland 2016. Disclaimer: All content in this guide is copyright © 2016 CrossFit Moreland. This guide is for personal use only and is not to be
reprinted or reproduced without written permission from CrossFit Moreland. Nothing replaces the advice of a qualified medical practitioner.You can also read
