Can I do a CrossFit Workout?

You've heard this phrase, "CrossFit is for everyone". But maybe you doubt that statement?

In some ways that doubt makes sense. How can CrossFit be "for everyone" when the weights are super heavy and there are movements I just can't do?

Put that doubt on the shelf for a moment and spend five minutes reviewing a CrossFit workout from a different perspective.

You can do a CrossFit workout. Our coaches prepare the workout for you, tailored to your abilities, and guide you through it start to finish.

5 Rounds of:

Run 1/4 Mile

30 Squats

10 Deadlift at 95 pounds

This workout is timed with a running stopwatch.

There are five rounds.

There are three movements in the workout. You're required to move your own body weight for two of them (run and squats). And you'll use a barbell for the deadlift.

Whoa...

If you've got some doubt creeping in, that's OK! Trying something new always starts with getting out of your comfort zone. Read on, the following explanation will help remove that doubt.

A deadlift requires you to lift the barbell from the floor until it reaches your hip. Believe it or not, you've deadlifted a thousand times already. Think about picking up a grocery bag that's on the floor. Or maybe you need to get that box of holiday decorations from the bottom shelf. Laundry basket? Yep. All deadlifts. You're picking up a static object that's lower than your hip. 

If you get the concept of the deadlift, but you've still never performed one, no problem.

First, our coaches teach you how to safely pick something up from the floor. Where do your hands go? What moves first? Should my back be straight? Do I hold my breath? Am I using my legs?

These are all questions your coach will answer. They watch you move and correct your form. 

So, you're moving properly, but still can't pick up 95 pounds.

Again, we've got you covered. You'll start with using a PVC pipe (maybe 2 pounds) or a 15-pound barbell. Over time (days, weeks, months, etc.), we'll gradually work up to 95 pounds. 

We call a body weight squat an air squat. Stand up straight and put your hands on your hips. Now push your rear-end back just a little bit - a crease starts to form under your hands.

During the air squat, the goal is to bring that hip crease below the top of your knee. And then you stand up.

Most new folks find the squat intimidating and difficult. But think about how fundamental it is. Like the deadlift, you use some form of the squat every day!

Do you get out of your vehicle? Stand up from the couch? What about walking up the stairs? These are all forms of squatting.

And just like the deadlift, we have a modification for the squat.

If you can't position your hip-crease below the top of your knee, we'll build up a platform you can sit on. You'll sit to the platform and then stand up. That's a squat! As your strength and mobility improve, we'll just lower the platform a bit. This process will take time. Check out my Mom and Pat squatting with a medicine ball throw. They're both 71 years of age. 

30 repetitions of sitting and standing each round is a lot. Maybe 15 reps are more appropriate for you. Sounds good, we'll make that change to your workout.

This is an easy one. We will shorten the run to an 1/8 of a mile. And instead of running, you can walk a bit then jog a bit, or simply walk the whole way. If running or walking longer distances is too much on the knees, hips, or ankles, you can ride one of our stationary bikes.

What about these five rounds? 

For a novice, we'll cut that down to three.

And that's it. That's how we modify, dial back, and scale down a CrossFit workout. And you don't even need to think about it. Just show up and our coaches will handle the rest.

If you've got some more questions on CrossFit, check out the Top 5 Questions on CrossFit article.

You really can do this - do something positive for your health. Change your life.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I’ve been asked hundreds of questions.
If you have a CrossFit or Nutrition related question you’d like me to answer, let's meet! Joe's Schedule.

Joe Marcavage
Owner, CrossFit Vertex