Is CrossFit Too Hard for Beginners? How We Can Scale Everything at CrossFit Landrush

If you’ve ever thought about trying CrossFit but wondered, “Am I fit enough to start?” you’re not alone.

Many people see experienced CrossFit athletes lifting heavy barbells, doing pull-ups, running, rowing, jumping, and moving quickly through workouts and assume they need to get in shape before walking into a CrossFit gym.

At CrossFit Landrush, we want you to know something important: you do not need to get fit before starting CrossFit. CrossFit is how we help you get fit.

One of the things that makes CrossFit such an effective training methodology is that it is infinitely scalable. That means the movements, loads, repetitions, range of motion, and pace of a workout can all be adjusted to meet you where you are today.

Whether you’re brand new to exercise, returning after years away, or already active but new to CrossFit, our coaches can modify the workout so you can train safely, learn the movements, and continue making progress.

WHAT DOES “SCALING” MEAN IN CROSSFIT?

Scaling simply means adjusting a workout or movement to match your current fitness level while preserving the purpose or “stimulus” of the workout.

Everyone in a CrossFit class can be doing the same workout without everyone doing exactly the same version of it. At Landrush, our coaches are some of the most experienced in all the OKC metro and can find scales for all movements and all levels of fitness.

For example, imagine a workout includes barbell squats. An experienced athlete might use a loaded barbell. Someone learning the movement may practice with an empty barbell, a lighter trainer bar, or even a PVC pipe.

The goal for the new athlete isn’t to see how much weight they can lift. It’s to learn how to squat correctly and consistently.

The same idea applies to gymnastics movements such as pull-ups. Most people who start CrossFit can’t do 1 strict pull-up, and that is okay! If you can’t do a pull-up yet, that doesn’t prevent you from participating in the workout. Depending on the athlete, we might substitute PVC pull-downs, ring rows, banded pull-ups, or another variation that allows you to develop the strength and movement pattern needed to progress toward a pull-up.

Nearly every movement we use in CrossFit can be adjusted this way.

CONSISTENCY BEFORE INTENSITY

At CrossFit Landrush, one of the most important things we teach beginners is consistency before intensity.

When you first start CrossFit, your biggest goal should be simple: show up consistently.

You don’t need to lift the heaviest weight. You don’t need to finish first. You don’t need to keep up with someone who has been training for five years. Instead, we want you to learn the movements, build good habits, and develop a strong foundation.

Our coaches can scale back the weight, reps, or speed while you learn. As your technique improves and your body adapts to training, we can gradually add intensity.

In CrossFit, intensity can come from adding weight, moving faster, increasing the difficulty of a movement, or performing more work in a given amount of time. But intensity works best when it is built on good movement. We want you moving well first. Then we can gradually increase the challenge while maintaining good mechanics and reducing unnecessary injury risk.

YOU DON’T HAVE TO KEEP UP WITH ANYONE ELSE

Walking into a CrossFit gym for the first time can feel intimidating. You may see someone doing movements you’ve never tried or lifting weights you can’t imagine lifting.

Remember: they probably didn’t start there either.

CrossFit is about improving your fitness relative to where you are today.

Your workout may look slightly different from the person next to you, and that’s completely normal. A good CrossFit coach isn’t trying to make every athlete perform the exact same version of a workout. The coach is trying to give every athlete the appropriate version of the workout for his or her ability.

That allows beginners and experienced athletes to train together while each person receives an effective workout.

WHAT DOES IT ACTUALLY MEAN TO “GET FIT”?

We believe CrossFit is one of the best and most well-rounded ways to improve overall fitness because it trains many different physical abilities rather than specializing in only one.

You’ll develop strength, cardiovascular endurance, stamina, flexibility, power, speed, coordination, agility, balance, and accuracy.

And fitness isn’t just something you have to guess about. It can be measured.

One useful way CrossFit illustrates this concept is the Sickness-Wellness-Fitness Continuum. Many health markers exist on a spectrum. Poor values can be associated with sickness, normal values with wellness, and stronger values with greater fitness and health.

Although it’s important, the goal isn’t simply to look more fit. We want to improve your actual physical capacity and move you toward the fitness end of that continuum. Which usually translates to actually looking ‘fit’ as well.

We can also measure progress inside the gym. Maybe you can squat more weight than six months ago. Maybe you can row 1,000 meters faster. Maybe you can finally perform a pull-up. Maybe a workout that once required several breaks can now be completed comfortably.

Those are measurable improvements in fitness. CrossFit is measurable and repeatable.

CROSSFIT IS FOR REGULAR PEOPLE, TOO

You do not have to be an athlete to start CrossFit.

You don’t need to know how to lift weights. You don’t need to be able to do a pull-up. You don’t need to be a runner. And you definitely don’t need to “get in shape first.”

You just need to start at the appropriate level.

That’s where coaching matters.

At CrossFit Landrush, our coaches can help you choose appropriate weights, movements, and modifications so that you can participate in class while developing the skills and fitness necessary to progress.

Over time, the PVC pipe may become a trainer bar. The trainer bar may become an empty barbell. Eventually, weight can be added.

Ring rows may become banded pull-ups. Banded pull-ups may eventually become regular pull-ups.

Progress happens one step at a time.

THINKING ABOUT TRYING CROSSFIT IN EDMOND OR OKLAHOMA CITY?

If you’ve been searching for a CrossFit gym in Edmond, OK, or the Oklahoma City area but have been hesitant because you’re worried the workouts will be too difficult, we’d love to help you get started.

CrossFit Landrush is conveniently located between Deer Creek and Piedmont, only 2 miles off the Turnpike.

Start light. Learn the movements. Show up consistently. Build intensity gradually.

Anyone can do CrossFit when it is appropriately coached and scaled, and CrossFit Landrush can help!

CrossFit Landrush
Russell Carby, owner CrossFit Landrush

Call or text anytime 405.698.7000