Founded by Greg Glassman several decades ago, CrossFit is one of the prominent workout routines in the fitness industry today particularly designed to enhance health and fitness. CrossFit is a workout comprising of varied functional movements carried out at high intensity. These movements are all functional, mostly based on the best aspects of weightlifting, rowing, gymnastics, running, and more. The idea is to perform the daily workout program with minimal breaks, achieving that high intensity that is important towards great results. Overall, this intensity can turn into dramatic fitness gains.
The Role of Your Dublin CrossFit Community
The community that is formed spontaneously when fitness enthusiasts do CrossFit together is a key component in the effectiveness and success of CrossFit. In Dublin, a lot of CrossFit affiliates have continually shown support to each other, pushing each other to the limit. Over time, Dublin CrossFit lovers learned to harness their natural camaraderie and fun of sport and it helped them produce that intensity that no other workouts can yield.
Dublin CrossFit’s program is usually data driven. It maintains scoreboards, keeping up to date records and scores, running a clock, and is usually run under precisely defined standards and rules for performance. It may sound like a burden at first but for those who are determined to achieve their goals through CrossFit have appreciated such a requirement to meet the overall CrossFit aim that is to build a general, broad, and inclusive fitness supported by observable, repeatable, and measurable results.
Dublin CrossFit for Beginners
Despite the highly advanced concept of Dublin CrossFit, its universal scalability did not stop beginners from joining the club. Dublin CrossFit programs are with scaled intensity and load to adjust for beginners who are committed to do the thing regardless of experience.
For the first-timers, the moment you walk into the Dublin CrossFit gym, or also known as the box, know that it is normal to be intimidated by the tough reputation of the sport at first. The good news, though, is like you, a lot others in the box are also beginners who decided to focus on their own goals instead, not giving a damn about others’ successes.
CrossFit Work-out-of-the-day (WOD) for Beginners
When you feel like chickening out, remember these CrossFit WODs or Work out-of-the-day that seasoned CrossFitters used to willingly carry out as they started their Crossfit journey:
SIMPLE BURPEE. As straightforward as what the name suggests, this WOD requires you to do as many burpees as you can in a specific period of time. The duration may be more or less than eight minutes, depending on your resistance.
BODY WEIGHT. This WOD will need you to perform 10 each of air squats, sit-ups, push-ups, ring rows, and burpees per set. Then you will have to repeat the entire set two times more with as much intensity as you can.
THE RUNNING SANDWICH. This WOD will require you to do a quarter mile run, i.e. approximately 500 jogging steps in the beginning and end of a set. In between them, you also have to do 40 air squats, 30 sit-ups, 20 burpees, and 10 pull-ups.
5 PUSH-UPS and BURPEES. This WOD will need you to perform five push-ups and then 5 burpees before you end a set with a run in place for one minute. You will be doing this round for five times.
PUSH, PULL, RUN. This WOD is quite similar to the previous WOD. However, instead of five, it will need you to perform 10 push-ups, followed by 10 pull-ups and a half mile run which is approximately 1000 jogging steps. And once done, you will have to repeat the set four times over.
The complexity of a CrossFit WOD is not defined by whether it uses workout equipment and tools or not. Nonetheless, if you have reached the boredom level of doing no-tool WODs, you might want to try the following instead:
JUMPS AND LUNGES. In this WOD, what you will need are a barbell and a jump rope. Basically, you will have to perform five rounds of 15 lunges each leg with a moderately weighted barbell and 60 jump rope jumps as quickly as you can.
10-to-1 COUNTDOWN. Meanwhile, this WOD requires you to perform a decreasing number each of moderately weighted kettle bell swings and dumbbell thrusters, i.e. on the first set you will need to do 10 of each, then on the second set, 9, and so on and so forth until you are down to 1 of each.
To do the dumbbell thrusters properly, you will need to carry a light dumbbell, hold it with both hands in front of your chest, and then squat with the dumbbell in place, then with enough force, shift to a standing position while raising the dumbbell overhead at the same time.
SQUATS, PULL-UPS, PRESSES, and a RUN. In this WOD, you will have to perform 12 front squats with a barbell, followed by 10 pull-ups and 8 push presses. Then, end the round with a quarter mile run. Once done, repeat the entire set two times more.
TABATA PUSH-UPS and LUNGES. This WOD is an 8-minute workout where you will need to perform alternating push-ups and lunges in a tabata way, i.e. push-ups for 20 seconds, rest for 10 seconds, lunges for another 20 seconds, and vice versa until you reach 8 minutes.
BURPEE BOX JUMPS. For another 8 minutes, this WOD will need you to perform as many sets as you can of 8 burpee box jumps and 16 kettle bell swings. Burpee box jumps is when you do a standard burpee and follow it with a jump up on and down from a box.
21, 15, and 9. This WOD is all about three sets of deadlifts and burpees. The first set will comprise of 21 each, followed by 15 each, and ended with 9 each of deadlifts and burpees.
SQUAT ROUTINE. In this WOD, you will start by squatting with a barbell and keeping still at it for two minutes or as long as you can. After it, you have to do 10 burpees, 15 sit-ups, and 20 air squats for three rounds with minimal to no breaks in between.
10 for 10. This is a 10-minute WOD that will require you to perform 10 kettle bell swings, 10 bux jumps, and 10 ring dips per round, as many rounds as possible.
DUMBBELLS and JUMP ROPES. Probably the shortest yet toughest WOD in this list, this will require you to do jumping rope, weighted sit-ups, weighted lunges, and dumbbell thrusters for three minutes straight with 1 minute rest in between.
You do not need to perform the advanced CrossFit WODs if you just recently joined the Dublin CrossFit box. The abovementioned WODs will surely get you revved up and you will be surprised you’ll get hooked with it.