Relax, relax – this isn’t a post where we make fun of the newbies for riding backwards on the assault bike (but yes – we have seen that happen! We mention no names ; ) ). No, this isn’t about that – I can assure you we’re not that kind of gym! Instead we’re here to share 5 common mistakes that we often see new gym members make at SCFIT so that YOU can avoid them, and set yourself up for success as you begin your CrossFit Journey.
We Welcome Beginners at SCFIT
As a CrossFit gym, we’re proud to offer a completely scalable group fitness programme that is genuinely adaptable to anyone (we mean it!) so of course, this means we welcome beginners – both new to CrossFit and totally new to fitness! – with open arms. There really is no better fitness programme for health and longevity that CrossFit, and its scalable nature makes it a safe and fun option for anyone, whatever their experience or fitness level. So, naturally, it’s not unusual for us to be celebrating a member’s first CrossFit class or even first ever gym visit – and we are truly honoured to be part of that journey!
It’s an exciting time, but it can also be very daunting – new equipment, new movements, new sensations, as well as simply getting to grips with the class format and learning names of everything – it can be a lot! So if this is you, and you’re worried about starting, maybe you have fears and anxieties stopping you from taking the first step… Or maybe you HAVE taken the first step and you want to make sure you’re setting yourself up to succeed… Then this is for you! Read on to find out about five common mistakes we see new members make, and how best to avoid them. Spoiler alert – we’re here to help!
1. Worrying About the Lingo
There are a lot of new terms and movement names that crop up in CrossFit gyms and this alone can be a little intimidating! It breaks our hearts if we ever hear that someone skipped class because they saw the workout on the class booking App and didn’t know what a ‘jerk’ was, so they skipped class. So we’re here to say, don’t sweat it – remembering the names of all of the lifts and moves is low priority. “But how will I know what to do if I don’t understand the whiteboard?” I hear you ask? That’s a perfectly reasonable question – but the good news is that there is a perfectly reasonable answer too: your coach has you covered.
Every CrossFit class at SCFIT is briefed by your dedicated coach: they’ll walk through exactly what is in store for that session, explain and demo all of the movements, walk you through the workout and even chat about the workout intent, so you’ll know exactly what to expect and how to do it. And it doesn’t stop at the brief – they’ll coach each and every part of the session (including the warm up!) guiding you through one movement at a time, so you’ll never be left scratching your head wondering what the heck a snatch is, or how long you’re expected to work out for in an EMOM.
And finally – if you’re actually someone who is excited by the new language and wants to get ahead – we’ve made a handy glossary just for you so you can look up any new names and terms with ease. So- there’s no need to make the mistake of worrying about the jargon; it will come with time! And until then, your coach will explain everything you need to know in the session.
2. Saying “I can’t…”
When our coaches write up the whiteboard, they’ll write the workout in its original form (sometimes called ‘RX’; ‘as prescribed’) which may mean that certain movements are listed that you’re currently working towards, and not yet ready or able to perform as written. A little like being put off by the jargon, this should NOT be a reason to put you off coming to class. Time and time again we have heard members say “I can’t do a handstand, so I didn’t come to class yesterday”… and we want to shake them! ; ) Because… in case it wasn’t obvious from point 1 – CrossFit is infinitely scalable by design, so it’s written with the intention of being adapted and scaled to the individual. This isn’t a case of “Oh, you can’t do a pull up? Well, you’ll have to find something else to do” it’s a case of “We’re looking for a challenging but repeatable pull option here. For some of us that might be a pull up, for some it might be an assisted pull up or maybe a ring row.” This will look different for everyone – and that is normal.
And… you guessed it, your coach will be on hand to guide you and help you choose an appropriate option for the workout, and help you work towards the next level too.
But it’s not just about making sure you turn up – the language you use is important too. Sure, it might be true that you’re still working on your pull ups, and perhaps you can’t do a strict pull up YET…. But notice how the small change in language turns in right around? Replace “I can’t” with “I’m working towards” or “I can’t YET…” because one day soon, you’ll be saying I can. Not only will this self-talk help you to feel more positive, but it’ll spread to other members too. Because after all… you might be worrying about not yet being able to do a strict pull up, but there might be a never right next to you who’s not quite ready to hang from a bar just yet, and they could be looking up to you (yes, you!) and admiring your grip strength. Saying “I can’t” when you’re doing exactly what they’re dreaming of can be disheartening- so chose your words wisely, for yourself and the community – and trust us when we say that if you consistently show up, soon you’ll be saying “I can” anyway!
3. Sticking to What You know
This is a common mistake we see typically more with new members who join SCFIT with some existing gym experience. Perhaps you’ve been doing your thing in a 24 hour access gym for a few years, and have now taken the plunge to do CrossFit! The ‘new things’ can feel pretty daunting- and it can be easy to gravitate towards what you already know, and what feels safe. Perhaps the class has a barbell focus, but you you’ve come from a cardio background… so maybe you avoid that class, and go for a run instead. Or perhaps you’ve always been into strength training, and the thought of a cardio-focussed session feels scary so you plan your week to dodge the longer workouts. And the thing is – you might not even realise you’re consciously doing it.
If you find yourself making this mistake – try to curb it now, because I promise that trying the scary things will only become harder and scarier the longer you avoid them. Perhaps book a HYROX class to push yourself out of your comfort zone.. or arrange to meet a new friend at the class with the barbell workout so you have that extra added accountability! It’s important to remember that it’s when things feel hard or uncomfortable that progress happens – and as we have said again and again, we love nothing more than to see you succeed, so give yourself the chance to do so by exposing yourself to the scary stuff.
4. Comparing Themselves to Others
You know what they say: comparison is the thief of joy! We’ve seen it dozens of times; a new member dives into class and they’re chatting away to their peers and making friends, proud of themselves for taking these first steps on their CrossFit journey, excited for the workout… and then people start adding weight to their bars, and the member suddenly looks around and thinks… “These people are stronger than me…. She’s better – even though I’m younger than her… He’s so much more confident than I am… Everyone is so much fitter than me!”
So if this is you… let us stop you right there! Here at SCFIT we have worked hard to build a welcoming and inclusive environment in our CrossFit classes so that everyone feels welcome, and egos are left at the door. We’re not comparing you to anyone else, and no one is judging you for your level or experience. Every single member in the gym was a beginner once, so we have all been in your shoes. Even the coaches!
And when it comes to scoring – we take scores for workouts regardless of the version or scale of the workout that each member has completed, because all we care about is that you have worked hard at your version of the workout that was right for you – nothing else matters.
So, don’t make the mistake of comparing yourself to others- the only comparison we would encourage is to your past self. Are you getting stronger? Sleeping better? Feeling more confident? More resilient? This is the comparison that matters.
5. Not asking for help
This is a big one – not asking for help is the single biggest mistake that can derail your journey and stall progress. We do our absolute best to coach, support and look out for you in the gym, but as much as we try we unfortunately can’t read minds (we’ll try though! ; ) ) so if you’re struggling with something that we can’t see… Perhaps your schedule at home has changed, and you’re finding it hard to make it to your regular class… Or maybe you have nutrition goals and aren’t seeing the results, but don’t know where to begin… Or perhaps you desperately want to work towards a muscle up but don’t know what drills to work on… talk to us!
SCFIT members can book a free Member Check In with a coach for exactly this purpose – to check in, and chat about you and your goals. We might have ideas you haven’t thought of, and even if we don’t have the answer, we will always be here to support you in the best way we can. Don’t make the mistake of suffering in silence- it’s a one way ticket to stalling progress (or worse… causing you to throw in the towel!) and as we’ve said so many times, we just want to see you succeed… so let us help! And it doesn’t need to be a big formal thing – you can always grab a coach and pick their brain if there’s something on your mind. We’re here for you.
You’re not alone
If you’ve made it this far – bravo! You’re already well on your way to crushing your new fitness journey at SCFIT just by wanting to learn and listen. Remember, whatever you’re going through as a new member, you’re not alone – your success is our duty and we’re with you every step of the way!
Existing members: New gym members and long-term members can always book a free member check in with one of the SCFIT team if you’d like to talk all things progress, challenges and goals! You’ll find the link to book in our link tree here.
Not yet a member? Thanks for reading! You’re awesome. If you’re considering joining a gym in South Birmingham, we would love to meet you – book a time to chat to us here. We’ll ask all about you and your goals and can discuss our various membership options, and how we might be able to help you.