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If you want to try a CrossFit workout from home, you can get started immediately. You can begin at the CrossFit Surf City Home Page and check out our “workout of the day” sometimes labeled W.O.D. These will give you a good example of the style of our CrossFitness training and classes. While the ‘CrossFit Work Outs of the Day’, are designed for advanced CrossFit athletes rather than new members of a CrossFit gym, there are a few ways you can use them even as a crossfit beginner.
1. Learn the crossfit exercises
Many of the exercises that make up a CrossFit workout are very different from anything you have done in the past. When you are learning a new movement, go light, the point is not to do as many repetitions as possible but make sure your form is excellent. Overdoing crossfit routines, or any new exercise, is an easy way to do more harm than good. Remember to allow your body time to adapt to crossfitness training because sticking with the program is far more likely to get you to your goal than overdoing it at the outset.
2. Take it easy!
Your #1 goal is to complete the entire crossfit program. You can modify it in any way you need to;
by splitting up a high-repetition set into many low rep sets
reduce the weights you use during your routine
reduce the volume or distances of your crossfit training workouts
when you’re just beginning crossfit exercises, do the routine only 2 or 3 times a week
3. Make the cross fit WOD a part of your daily life
The typical crossfit schedule is three days on and one day off; or five days on, two off. Consistency is the road map to success, not so much intensity at first. Be consistent and your cross fit endurance will grow with time. Remember, it takes many weeks of repetition for your brain to create new pathways also called ‘habits’. Keep in mind that any old, unhealthy habits you may have took time to create and it also takes time to replace them with healthy new ones.
4. Increase intensity gradually
After the first month, you can begin to increase the intensity of your crossfit training. We’ve been asked, “Is the Workout of the Day really all I need to do?” The answer is simply “YES” – it is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every crossfit workout and tear it to shreds. It should CRUSH you! By giving it your all, your body will respond will equal vigor so don’t hold back if you really want an effective workout.
5. Give your crossfit workouts 200%
The high intensity component is a major component of our CrossFit program and is essential to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation also called a neuroendocrine response. Shhh…. Intensity is the “Secret” behind the crossfitness routine, enabling you to develop world-class fitness often in 20 minutes or less!