CrossFit for Beginners: A Guide to Your First Classes

Thinking about trying CrossFit but not sure what to expect? You’re not alone! At CrossFit Beowulf in Letchworth, Hertfordshire, we love welcoming beginners who are ready to take their first step toward better fitness. This guide will help you feel prepared and excited for your very first class at your local CrossFit box.

What Is CrossFit?

CrossFit is a dynamic fitness program that combines:

• Strength training (like squats, deadlifts, and presses)

• METCON workouts (high-intensity interval training for cardio & endurance)

• Functional movements (real-life, practical exercises)

Each session is coached, supportive, and designed to improve your health, fitness, and confidence.

At CrossFit Beowulf, every workout is scalable. That means whether you’re brand-new to exercise, looking for weight loss, or chasing new personal bests, our coaches adapt workouts to fit your level.

What to Expect in Your First Class

Walking into a new gym can feel daunting, but here’s what you’ll experience in your first CrossFit class near me:

1. A Warm Welcome – Our community is famously supportive, and you’ll quickly feel like part of the team.

2. Structured Coaching – A certified coach will guide you through the warm-up, skill practice, and workout.

3. Scalable Workouts – Every move is tailored to your ability, so you’ll never feel out of your depth.

4. Fun & Challenge – You’ll leave sweaty, proud, and already looking forward to the next class.

Tips for Beginners

To make the most of your first few classes at CrossFit Beowulf, keep these beginner tips in mind:

• Start light – Focus on technique before adding weight.

• Listen to your body – Some soreness is normal, but communicate with your coach if anything feels off.

• Stay consistent – Progress comes with regular training.

• Fuel & hydrate – Eat balanced meals and drink plenty of water.

• Enjoy the journey – Fitness should be fun, not stressful!

Why Choose CrossFit Beowulf in Letchworth?

When you search for a CrossFit near me or think about a new gym membership, you want more than just a place to work out. At CrossFit Beowulf, we provide:

• Personal training for tailored support

• CrossFit classes that suit all abilities

• Fitness classes that improve strength, endurance, and mobility

• A welcoming community focused on health and wellness

Our mission is to help you achieve results—whether that’s weight loss, building strength, or improving your overall lifestyle.

Ready to Begin Your CrossFit Journey?

Starting CrossFit is one of the best decisions you can make for your health. At CrossFit Beowulf in Letchworth, Hertfordshire, we make it simple, safe, and fun to get started.

👉 Book your free intro class today and discover why so many people call CrossFit Beowulf their fitness home.

Your first step toward a stronger, healthier, more confident you starts here.

The Importance of Fitness Outside the Gym

In the world of CrossFit, the gym is often seen as our sanctuary—a place to lift weights, conquer the WOD, and build our community. However, the journey to fitness doesn’t end when you step outside the gym doors. On the contrary, incorporating fitness into your daily life can significantly enhance your performance, boost your motivation, and improve your overall well-being. In this blog, we’ll explore the importance of utilizing fitness outside the gym and how it can elevate your CrossFit experience.

#### 1. *Enhancing Functional Fitness*

CrossFit is all about functional movements that mimic real-life activities. By engaging in fitness activities outside the gym—whether it’s hiking, cycling, or even playing sports—you improve your functional strength, agility, and endurance. These activities complement your gym workouts and prepare your body for everyday tasks, reducing the risk of injury and enhancing your overall fitness.

#### 2. *Building Consistency and Routine*

One of the keys to success in fitness is consistency. By integrating physical activities into your daily routine, you create a habit that keeps you engaged and motivated. Whether it’s a morning jog, a lunchtime walk, or evening yoga, these activities can help maintain your fitness level during rest days and ensure your body is always moving.

#### 3. *Mental Health Benefits*

Physical activity outside the gym has profound mental health benefits. Engaging in outdoor activities can reduce stress, increase happiness, and improve focus. Nature has a calming effect, and spending time outdoors can serve as a natural antidote to the hustle and bustle of daily life. For CrossFitters, this mental clarity can translate into better performance during workouts and improved recovery.

#### 4. *Community Building*

CrossFit is known for its strong community spirit, and extending that community outside the gym can enhance your experience. Organizing group hikes, outdoor workouts, or community sports events fosters camaraderie and accountability. It’s a great way to connect with fellow athletes in a different setting, making your fitness journey more enjoyable and supportive.

#### 5. *Exploring New Challenges*

Stepping outside the gym opens up a world of new challenges. Exploring different environments and activities can keep your fitness routine fresh and exciting. Whether it’s rock climbing, trail running, or participating in a local charity run, these new experiences can ignite your passion for fitness and push you out of your comfort zone.

#### 6. *Improving Recovery*

Active recovery is crucial in any fitness regimen. Engaging in low-impact activities outside the gym, such as swimming or yoga, can help your muscles recover faster and reduce soreness. This not only helps you stay active but also prepares your body for the next CrossFit session.

#### 7. *Setting Realistic Goals*

Incorporating fitness outside the gym allows you to set realistic, achievable goals. Whether it’s hiking a challenging trail or completing a local 5K, these goals can provide a sense of accomplishment and keep you motivated. Setting and achieving goals outside the gym can enhance your confidence and drive, translating into better performance in your CrossFit workouts.

### Conclusion

Fitness is a holistic journey that extends far beyond the confines of the gym. By embracing physical activity outside of your CrossFit workouts, you can enhance your functional fitness, build consistency, improve mental health, foster community, explore new challenges, aid recovery, and set realistic goals. So, lace up your sneakers and step outside—your CrossFit journey is waiting for you beyond the gym walls!

Rucking: how to make walking harder

If you’re looking to enhance your fitness routine, rucking might just be the perfect addition. This simple yet effective activity involves walking with a weighted backpack, combining the benefits of strength training and cardiovascular exercise into one powerful workout. Let’s dive into what rucking is, its benefits, and how to get started safely.

-What is Rucking?

In the UK, we would refer to rucking as tabbing or yomping, depending upon the colour of your hat. At its core, rucking is about walking while carrying a weighted pack. Originating from military training, it’s a functional exercise that mimics the demands of carrying gear over long distances. Unlike running, which can be tough on the joints, rucking provides a lower-impact alternative that still challenges your body and builds endurance (Bishop, 2019).

-The Benefits of Rucking

1. *Full-Body Workout*: Rucking engages multiple muscle groups, from your core to your legs and upper body. The added weight forces your muscles to work harder, promoting strength development and muscle endurance (Schoenfeld, 2010).

2. *Cardiovascular Conditioning*: As you walk with a weighted pack, your heart rate increases, improving cardiovascular fitness. Rucking is a great way to burn calories while enjoying the outdoors or mixing up your training routine. Studies suggest that moderate-intensity walking can be just as effective for cardiovascular health as running (Duncan et al., 2013).

3. *Improved Posture and Stability*: Carrying weight on your back encourages proper posture and strengthens your core, leading to better overall stability. This can translate to enhanced performance in other workouts, including CrossFit movements (Klein et al., 2018).

4. *Mental Resilience*: Rucking is not just a physical challenge; it’s also a mental one. The endurance required to carry weight over distance builds mental toughness, which can be beneficial in all aspects of fitness and life (Hoffman et al., 2011).

5. *Accessibility*: Rucking can be done almost anywhere—on trails, in parks, or even around your neighbourhood. All you need is a sturdy pack and some weights, making it a convenient option for anyone looking to get fit.

• Getting Started Safely

If you’re ready to incorporate rucking into your routine, here are some tips to do it safely:

1. *Choose the Right Pack*: Invest in a quality rucksack that has padded straps and a good fit. This will help distribute the weight evenly and reduce strain on your shoulders and back. We use simple GoRuck or Crossfire bags.

2. *Start Light*: If you’re new to rucking, start with a light load (around 10-20% of your body weight) to allow your body to adapt. Gradually increase the weight as you become more comfortable and build strength (Davis et al., 2014).

3. *Focus on Form*: Maintain a tall posture with your shoulders back and core engaged. Keep your strides natural and avoid leaning forward too much, which can lead to greater fatigue.

4. *Plan Your Route*: Choose a safe, flat route to start with. As you gain confidence and strength, you can explore more challenging terrain, such as hills or uneven surfaces.

5. *Listen to Your Body*: Pay attention to how your body responds to rucking. If you feel pain or discomfort, take a break and re-evaluate your form or weight. It’s important to avoid pushing yourself too hard, especially in the beginning.

6. *Hydrate and Fuel*: Make sure to stay hydrated before, during, and after your ruck. Bringing snacks along can also help maintain your energy levels, especially on longer walks.

Rucking is a fantastic way to enhance your fitness regimen while enjoying the great outdoors. With its full-body benefits and accessibility, it’s an excellent addition to any CrossFit enthusiast’s training plan. So grab your pack, load it up, and hit the ground walking—your body and mind will thank you!

References

– Bishop, D. (2019). The Rucking Guide: A Comprehensive Overview. Fitness Journal.
– Davis, S. L., & Smith, R. K. (2014). Strength Training and Rucking: A Study on Load and Adaptation. Journal of Strength and Conditioning Research.
– Duncan, M. J., et al. (2013). The Efficacy of Walking and Running for Cardiovascular Health: A Review of Literature. Preventive Medicine.
– Hoffman, M. D., et al. (2011). Mental Toughness in Endurance Sports: A Review. Journal of Sports Science & Medicine.
– Klein, M., et al. (2018). Posture and Stability: The Effects of Load Carriage on Core Strength. Journal of Physical Therapy Science.

As we move into a new year, the routine is to make resolutions to renew focus on new goals or to increase effort into current efforts. What we tend to see from our lens as coaches, is a rapid tail off from these goals as the illusion of calendar reset fades away, and the routine of regular life rolls along. There is a life hack, aka our born biology that we can use to ensure we can achieve our goals while gaining more satisfaction from the process.

What I want to talk about is tuning your dopamine system up so that discipline to work hard is easier. Most of us don’t like working hard, and as a result put strategies in place, either before or after the hard work, as a reward to get that dopamine spike. “If I complete this workout, ill be a step closer to the games,” “If I get this job done, I can go home early,” etc. Most of us work hard to achieve a reward, and it is a terrific motivator. However, where we feel that dopamine in relation to the task can influence our perception of time and how hard things feel during the effort.

Experiments have been done, whereby people, who have enjoyed a task for the task alone, have been rewarded for the completion of that said task. Over time, the reward at the end was removed. Consequently, the the intrinsic tendency to complete the task was reduced. What was found was that the extrinsic rewards, a reward before or after the task, reduced the enjoyment and pleasure from the task itself. The dopamine baseline was adjusted, and lowered when the reward was received outside of the event. This doesn’t mean rewards are bad, but it is important to understand the dopamine circuit in our body, and how it influences our perception of time as well as pleasure in the task.

The key is to decide upon developing a growth mindset and learning to fake it till you make it. Essentially fibbing to yourself during the task, especially if it is hard, that you are loving it, and enjoy it. The dopamine will help you get through something that may be physically quite painful and actually turn it all into something you enjoy. For coach Tom, this is burpees. He’s far too big and heavy for CrossFit, and performing burpees requires a tremendous amount of energy over moderate to high volume reps. Rather than saying, this will suck, lets just get through it and get it done (reward being free and done with them) to instead, “I suck at these, I have an opportunity here to get some volume in and get better.” The reward then becomes the process of actually doing those shitty movements.

Remember, dopamine marks time, so that when you push through hard things with a view to an end reward, that eventual reward comes later and later. The hard work gets dragged out and becomes longer and harder. If you enjoy the process its self, time flies, you will have more focus, learning capacity which stacks next time you do it, and you’ll have more energy from the body. When the habit of releasing dopamine during the hard effort becomes a habit, it becomes reflexive and you can apply it to all manner of things in your life. You decide that you enjoy it, you take control, and you are no longer ruled by the extrinsic reward.

The ability to access this powerful part of our dopamine circuitry is game changing. It will turn hard work into a great experience, that improves over time. Don’t layer dopamine spiking rewards on top of this simple method. Don’t spike before, or after but during the effort itself.

The Government announced the “Plan to Rebuild Britain” on the 26th May, complete with a rough estimate of the different phases of reopening society and the economy, based upon five tests to establish the control and reduction of Coronavirus. If all goes according to plan,the gym will potentially be allowed to reopen, if under restrictions, on the 4th July. This is by no means certain, and there are likely to be strong guidelines as to what the government would like this to operate like. As a result, and in hope that this will happen on the 4th, we have created this document to help us anticipate and prepare as staff and as members to do what we can to ensure we can not only get back into the gym, but do it in such a way that will keep us and others safe.

We do not yet have any guidance as to what the Government expects of the leisure industry and gyms to ensure the protection of our members and members of the public. We can,however, look at what is happening in other sectors that have opened, as well as in other countries, to make a best guess as to what we will need to do to reopen.

• Social distancing is going to be key. We will mark out eight squares across the gym floor, as well as two on the outside rig for individuals to use during classes. We are currently planning for 8 people to attend the class at a time. Sufficient pathways will be created to allow movement into your box at the start, and end of the class as well as to use the bathroom. Please do not leave this box for any other reason. All of the equipment you will need will be within the designated box.
• Classes will be 45 minutes long to allow time after each class to disinfect the equipment, for the coaches to reset the equipment. Please do not come into the gym until the coach of your class has cleared the previous class through the fire exit. They will invite you in through the main doors. Please maintain social distancing of at least 2m/6ft outside the gym. Chalk will not be used to classes or during Open gym.
• Along with the equipment you will need for your class will be disinfectant equipment for after the class and hand sanitiser. Isopropanol spray will be used for theequipment after each class. This requires a spray, and not a scrubbing. The floor and any sweat may need to be wiped, the coach can advise on this. Any bags etc please leave in your car.
• Please do not bring your children to the gym at this time. We expect to be limited to the number of people within the gym and any extra bodies may make this difficult to control. If you, or anyone at home is displaying Covid like symptoms, please do not come into the gym for 7 days if it is you, or 14 days if it is a member of your family.The main symptoms of coronavirus are:
  • high temperature – this means you feel hot to touch on your chest or back(you do not need to measure your temperature)
  • new, continuous cough – this means coughing a lot for more than an hour, or3 or more coughing episodes in 24 hours (if you usually have a cough, it maybe worse than usual)
  • loss or change to your sense of smell or taste – this means you’ve noticed you cannot smell or taste anything, or things smell or taste different to normal
• Open gym attendance will be allowed ​in between classes​, however adherence to the above rules must be maintained. Please do not move equipment set up for the classes around the gym. This will again be limited to eight people in the gym at a time. We will create a booking system through Team Up for this. Overlapping classes
  for a period will be removed to allow for the numbers in the gym to be maintained.Please be aware of how many classes you are booking onto during this time, class sizes are going to be limited, and if you need to cancel, please do so with plenty of notice.
• Coaches will clean the gym, regularly throughout the day. We will have more regular cleaning of the bathrooms throughout the week.

This is not the most convenient way to return to the gym, or to workout, but at least we will be open. Before lockdown, there was some vocal comment on the unreality of the virus as well as comment on our social media, and the same on the opposing side. There is likely to be a comment either way once we return too. All we ask is that we all do two things. Stick to the above rules, and not try to one up others. It is important we look after each other and take all of this one step at a time. This is unknown to us all, and I think we have shown great resolve and community through the zoom classes, and mutual support during the lockdown phase of this pandemic. This is an evolving situation, and an evolving document so don’t take this all as gospel, we just want to get ourselves organised and moving so that we are ready to open when we can, and make any changes quicker. Timetables of class will be released closer to D Day.

If you wish to rejoin, I have a list of those of you who left due to the negative effects of coronavirus. We would love to have you back, just drop us an email and we can get that rolling. We are moving to a new system called Team Up so we will get you set up on there.We wish to get everyone over eventually, so if you want to preempt the change, give us an email and we can move you over. Let me know ideally before reopening so we can ease into the new booking system. Once we have had a couple of weeks to bed back in, and any former members have rejoined, well then look to start to accept new members to the tribe.

Deposits for equipment are available once the equipment is dropped off and inspected for damage. If you paid by card, we will need to arrange that transfer. A number of people have asked to donate the money to the gym. If you wish to do this let us know via email, and we will put all of that money toward equipment in the gym.

Thank you for your support and diligence so far. You are all solid people and we could not wish for a more impeccable tribe to be surrounded by. We look forward to getting back into the gym, and working out with you. We have quite abit of stuff in the gym we look forward to showing you, we have been quite busy. If you have any questions, concerns or queries,please get in touch with us.

When thinking about what I could write for some nutritional advice, my mind was going alongthe body composition route. Primarily because I received about 20,000 calories worth ofchocolate for my birthday. I’m weak! We have heard this plenty of times though, lose weightcalories deficit, increase weight, calories surplus. If you participate in the CrossFitmethodology and our approach to functional fitness, nutrition forms the base of the CrossFitpyramid. So I thought I would go down the route of the once popular Omega fatty acids. It isimportant to get this into your diet, and a correct balance of the 3, 6 & 9 fatty acids ​has anumber of health benefits for your body.

Your body can’t naturally make​ Omega-3​ fatty acids, so they are referred to as essential fats, so It is important we get it in our diet. The three main types (there are bloody load ofthem) are:

• Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to producechemicals called eicosanoids, which help reduce inflammation. EPA also helpsreduce symptoms of depression
• Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function.
• Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body forenergy.

Omega 3 fatty acids are vital for the health of the cell membranes in your body and haveso​me important functions from improving heart and mental health. Decreasing liver fat andoverall body fat. It promotes bone, brain and can stave off Dementia. Why are we not eatingthis for breakfast? The Scandinavians take it by the spoonful! I don’t know, could be that theliquid form literally tastes like a fish’s liver, but we probably should be 🙂

Omega-6​ fatty acids are also essential, so you need to obtain them from your diet. Thesefats are primarily used for energy. The most common omega-6 fat is linoleic acid, which canbe converted into omega-6 fats such as arachidonic acid (ARA). Like EPA, ARA is used toproduce eicosanoids. However, the eicosanoids produced by ARA are morepro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immunesystem. However, when too many of them are produced, they can increase inflammationand inflammatory disease.. Although omega-6 fats are essential, the modern Western dietcontains far more omega-6 fatty acids than necessary. The recommended ​ratio of omega-6to omega-3 fatty acids​ in the diet is 4:1 or less. However, the Western diet has a ratiobetween 10:1 and 50:1. Therefore, although omega-6 fats are essential in the rightquantities, most people in the developed world should aim to reduce their omega-6 intake.

Nevertheless, some omega-6 fatty acids have shown benefits in treating symptoms ofchronic disease. Gamma-linolenic acid (GLA) is an omega-6 fatty acid found in certain oils,such as evening primrose oil and borage oil. When consumed, much of it is converted toanother fatty acid called dihomo-gamma-linolenic acid (DGLA). The ​University ofMassachusetts​ showed that taking a high dose of GLA supplements significantly reduced anumber of symptoms of rheumatoid arthritis. Conjugated linoleic acid (CLA) is another formof omega-6 fat that has some health benefits. For example, the ​​University of Wisconsinfound that taking 3.2 grams of CLA supplements per day effectively reduced body fat massin humans. Jolly good.

Omega-9​ fatty acids aren’t strictly “essential,” meaning they can be produced by the body. Infact, omega-9 fats are the most abundant fats in most cells in the body. However, consumingfoods rich in omega-9 fatty acids instead of other types of fat may have a number ofbeneficial health effects. The University of Texas found that high-monounsaturated fat dietscould reduce certain types of fat by 19% and “bad” VLDL cholesterol by 22% in patients withdiabetes. The same study found that humans who ate high-monounsaturated fat diets hadless inflammation and better insulin sensitivity than those who ate diets high in saturated fat

So in conclusion, this stuff does you good, but only when in a fine balance. If we eatnaturally we find we don’t need to worry about getting the balance. You are what your foodeats. Grain fed beef tends to be out of balance with Omega-6 fatty acids, whereas grass fedbeef holds the perfect balance. Soybeans are super popular nowadays, but they are loadedwith Omega-6, so you have to be careful you don’t go overboard. So, as a simple rule, foryour Omega-3 fatty acids, go for oily fish, like mackerel and salmon, whereas omega-6s andomega-9s are found in plant oils, nuts and seeds. In terms of supplementation, you can getOmega 3, 6 & 9 capsules, but we’re eating enough 6 as it is, and 9 we produce naturallyanyway, so go for a simple Omega-3 supplement if you want to. Bulk Powders have alwaysgot some sort of discount on. Remember, CrossFit, Functional fitness, stress, all of this canincrease chronic inflammation within our body. Nutrition is the foundation of the CrossFitpyramid. So get some of this into your diet, even if it’s just for the great taste.

Haul down the bridge, Sir Consul,
With all the speed ye may;
I, with two more to help me,
Will hold the foe in play.
In yon strait path a thousand
May well be stopped by three.
Now who will stand on either hand,
And keep the bridge with me?

Covid-19 has given up more and more of its secrets as time goes by. And as our experienceof the virus grows, we are reminded that this isn’t the first time that humanity has faced thesilent enemy, and neither will it be the last. Black death, Smallpox, Spanish Flu, Aids/HIV aresome of them, and there have been many others in between, what we have continued toshow is the ability to adapt and overcome.

Leon C. Megginson, Professor of Management and Marketing at Louisiana State Universitysaid that “According to Darwin’s Origin of Species, it is not the most intellectual of thespecies that survives; it is not the strongest that survives; but the species that survives is theone that is able best to adapt and adjust to the changing environment in which it finds itself.”As of writing this, we are looking down another 3 weeks of isolation, which means we arethree weeks minimum away from getting back into the gym. What has been surprisingthough is how quickly we have managed to settle into this new way of life. The Zoom classesare flowing, and I am quite enjoying watching you guys workout, especially when I can do itin my PJ’s. It feels, to me at least, like this has been how life has always been. I know thereis a better way, that’s way more fun, but it feels like we have been doing this forever. If youare working in the NHS, another emergency service or key role in holding society togethercurrently, I have nothing to complain about. I get to chill at home, working out, writing blogsand thinking of what possible talent I can figure out for the talent show. I’m not coming homeafter a 12 hour shift with bruises all over my face from masks, We cant complain aboutstaying at home watching TV when the NHS is dealing with what it is. However for most ofus, we haven’t experienced social isolation before, and it comes with its own uniquechallenges. The way we view the situation, and then deal with it is something that can onlyimprove us as more functional, evolutionary proficient human beings for after.

A favourite scripture of mine from back in my Christian days is that “God, hath created allthings, both the heavens and the earth, and all things that in them are, both things to act andthings to be acted upon.” This is a principle that has been repeated throughout the ages bythe classical stoics, to religious teachers and every other philosopher in between. Thecommon principle being that we must guide our own path, and not be completed byothers.We can choose, or be chosen for, act or be acted upon. This way of living is moreprominent in times of stress, and personal and social upheave. Frodo and Gandalfcontemplated the same. ​“I wish it need not have happened in my time,” said Frodo, “So doI,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide.
All we have to decide is what to do with the time that is given us.” Although we can influencethe circumstances we find ourselves in we do not have complete control over the externalworld. But we certainly can decide how we personally deal with it. Once we can harness thisway of dealing with the world, we can find true peace, serenity and confidence.

In the book ‘As a Man Thinketh,’ James Allen says that “Man is buffeted by circumstancesso long as he believes himself to be the creature of outside conditions, but when he realisesthat he is a creative power, and that he may command the hidden soil and seeds of hisbeing out of which circumstances grow, he then becomes the rightful master of himself.” Wecan choose how to deal with this Coronavirus isolation and choose to make something goodout of it, coming through the other end better people.There is nothing better than adependable person. A favorite quote of mine is from the Art of War. “He who advanceswithout seeking fame, Who retreats without escaping blame, He whose one aim is to protecthis people and serve his lord, The man is a jewel of the Realm”. Man or woman, now is thetime to be an anchor for society, in our own small ways. When the Queen gave her speech,she asked us to think how we would judge ourselves in the future, based on our actionsduring this time. It reminded me of the lays of Rome ​“Then out spake brave Horatius, TheCaptain of the Gate: To every man upon this earth Death cometh soon or late. And how canman die better Than facing fearful odds, For the ashes of his fathers, And the temples of hisgods”. The Right decision, and the hard decision are usually the same, and we are in a timewhen the tough decision to stay indoors away from everyone (Netflix has made thissomewhat easier) is definitely the right decision, that we are all doing so well to adhere to,pat on your back.

So after pondering I thought I would put some thoughts down as to what we can do inregards to becoming better CrossFit humans. Tougher, physically and mentally, so that weare not only harder to kill, but also more useful people for society and the communities weare involved in, inside and out of the gym. Here are five things we can do today to make thebest of this different world we find ourselves in.

• Create a routineWe all had our routines before we went into lockdown. However for themajority of us, this is no longer the case, the old routine doesn’t work. We canuse this time now to sit down and develop a list of tasks or activities tomaximise our time, which can so easily slip away, whilst working from home. Ifind my most productive time are the hours before 12. I like to do a Cardiobased workout, answer emails, do some background work stuff, stretch andget the rest of the ducks in order for the rest of the day. If I can get all of mytasks done in the morning I have the rest of the day to chill, or do anythingthat spills over, or I don’t have time in the morning to do, such as mowing thelawn, going to grab food, or whatever. I find if I don’t plan to do them in themorning, they just won’t get done, and I will feel like it is a day wasted. Interms of planning I try to set weekly goals, and focus on those goals the nightbefore on daily goal planning. For me, this gets things done, and helps mefeel satisfied that stuff is getting done. We will all have to find our own way,but having a routine and planning it, will help us be more productive and feel more fulfilled.Astronaut Chris Hadfield said that “You don’t launch into spacewith your fingers crossed, that’s not how we deal with risk.” Setting theroutine, then taking massive action, not small little bits, will put us in charge ofour lives. If we can set the precedent now, we are more likely to continue thebehaviour when we are free.
• WorkoutNow the rest of these five points are really specifics that we can implementinto our routine, but are probably common amongst our tribe (I certainly hopethis one is 😛 ).Physical fitness is certainly something we all have within our control. How farthat fitness gets us up the CrossFit leaderboards is not up to us, but ourbodies are ours, our own to do with as we please and are our responsibility tokeep healthy. I don’t want to find myself in a situation where I cannotphysically do something, knowing that If I had taken better care of myself, Iwouldn’t be in the trouble I am in. For most of us, that may be pushing a car ina breakdown, entering a marathon (ha) or getting to the loo on time. The vastmajority of those who are sadly dying with Covid-19 have underlying healthissues. This is certainly not the case with all, but those with chronic illness aremore susceptible to a tougher time if they contract the virus, than those whodon’t. Marni N. Silverman and Patricia A. Deuster said that “Physical fitnessappears to buffer against stress-related disease owing to itsblunting/optimizing effects on hormonal stress responsive systems, such asthe hypothalamic–pituitary–adrenal axis and the sympathetic nervous system.This blunting appears to contribute to reduced emotional, physiological andmetabolic reactivity as well as increased positive mood and well-being.Another mechanism whereby regular exercise and/or physical fitness mayconfer resilience is through minimizing excessive inflammation. Chronicpsychological stress, physical inactivity and abdominal adiposity have beenassociated with persistent, systemic, low-grade inflammation and exertadverse effects on mental and physical health.” Please join our Zoom classes,if you aren’t already. We aren’t in this game to create Games athletes, but tocreate healthier, stronger people.
• Clear the mechanismIn the Kevin Costner movie, “For the Love of the Game”, they talk aboutBaseball pitchers Clearing the Mechanism, Ultimately, to “clear themechanism” as a pitcher means to remove distractions so that they can focuson the things you are able to control (i.e. throwing the pitch you would like topitch and focusing on the catcher’s mitt or target you would like to throw to). Idon’t know much about Baseball, but we have all played a sport, or written anessay or done something where things flow, and we feel almost like we are inthe zone, and whatever it is we are doing, gets done, and we feel solid afterhaving completed it. In those times,on the fly, a zoning of attention and focusto complete a task with bizarrely high efficiency. We can use this time ofisolation to clear the mechanism and get something done that has needed doing for a while, with a more conscious effort that perhaps we would if wewere in the zone. Once it is done, we have a fresh slate to work on otherthings, without it as a distraction in the back of our mind. I went to town on ourhouse the other day, clearing out all the rubbish and unused stuff we just hadlaying around. It was massively therapeutic, if traumatic for the kids, to clearaway stuff that I knew we didn’t use. I just didn’t have time to do it previously.It’s not a done job yet, but already that back of my mind prodding is gone, andI feel like I can focus on other things better. Whatever mechanism needsclearing, I would suggest you get on and do it, it will feel great after and youwill have greater attention for other tasks you may have.
• Mental HealthYour mind is going to be having to adjust to this new way of life, just as muchas our waistline is from Isolation. The support networks we had before are notas easily accessed, and physical contact with other people has been heavilyreduced, for some people entirely. Being able to gather together with groupsof friends, shaking the hand of a stranger, to cry on a shoulder or get loud in apub on game day with your mates, is no longer something we can necessarilydo. We are a social species, as cruel as humans have been over the years,we are at heart a tribal bunch who need each there to make ourselves whole.It is super tough. Those lucky of us with family and friends who we live with,and those alone, will find the mental journey of isolation the toughest part.This is where action, preemptive action is going to have the greatest impact.We all need each other, and it is important that we recognise this andreachout if we are struggling, or to help others. We are so lucky to haveZoom, telephones, emails and other communication tools to keep usconnected. If you somehow don’t have access, ask me for the gym Zoomaccount login. You can speak to family and friends you haven’t seen in a fewweeks. Speaking can have a huge impact upon your mental health, deloadingyour anxiety and fears, and your accomplishments and hopes will help keepus all going. Meditation and Yoga can help ground you in the moment, givingyou clarity and perspective on a situation that can otherwise seemoverwhelming. Exercise, lift what weight you have, run, jump, listen to apodcast whilst doing it and learn something new. This may be a good time tostart a diary, so that you have something to look back on in the future, on anevent that is going to be a key moment in all of our lives. We have plenty ofresources in the gym, we are your tribe. If you are struggling, you’re notalone, reach out.
• Plan for the futureThis whole isolation malarkey is going to be over eventually. We are going togo back to work, back to the gym, back to Aunt Maudes for Sunday roast. Wedon’t know exactly how it will happen, at what pace, and what measures willbe insisted upon for how long, but things will move forward. That is probablygoing to take some serious adjusting, probably more so that being put inisolation in the first place. We probably need to sit down and think about what we need to do, as previously mentioned, to make this time worth it. I knowthat in the gym we are definitely going to increase the level of hygiene. Thecleanliness of the gym, when we were cleaning everything was awesome.Coronavirus was our bitch back then. It’s worth thinking now and planning onwhat we miss now, and doing it more often. There are things we can take lessseriously, and some things and people we certainly should spend more of ourtime on. Society will be different when we return, but in honesty, it willprobably only last a year tops. If we can come out a happier, kinder, moreproductive group, and sustain this growth, then this will have been such auseful couple of months.

This blog, turned essay, is just some of my thoughts. We’re all adults and we know whatwe’re doing. I’ve been reading a few old books, and had some thoughts that I wanted toshare. The main one being what a great group of people you are, and the pressure it puts onus staff at the gym to live up to the bar you have all set is real. To finish, ill leave you withShakespeares 29th Sonnet:

“When to the sessions of sweet silent thought
I summon up remembrance of things past,
I sigh the lack of many a thing I sought,
And with old woes new wail my dear time’s waste:
Then can I drown an eye, unus’d to flow,
For precious friends hid in death’s dateless night,
And weep afresh love’s long since cancell’d woe,
And moan th’ expense of many a vanish’d sight;
Then can I grieve at grievances foregone,
And heavily from woe to woe tell o’er
The sad account of fore-bemoaned moan,
Which I new pay as if not paid before.
But if the while I think on thee, dear friend,
All losses are restor’d, and sorrows end.”