Beginner's Guide: Crafting Your CrossFit Training Journey

There are Gym Rules? When I was growing up and going to the gym, there were always unspoken rules. You learned them from the ‘old-timers’ and they were basic things like don’t stand in front of someone in the mirror, put your weights away, clean your bench or machine after training, etc. There are similar etiquette rules here in CrossFit. We know that it is more than just a workout— it’s a community built on hard work, respect, and support. Now, whether you’re new to the gym or a seasoned athlete, it sometimes depends on where you started and if they had any ‘rules’ or proper etiquette to ensure everyone has a great experience. So I wanted to put down some of the things I’ve learned over my almost two-decade experience with CrossFit to share with you. 1. Show Up on Time (or Early!) This is a must. Why? Well, CrossFit classes are structured, and coaches have a lesson plan and logistics to take in account warm-ups, skill development, and the WOD. Arriving late disrupts the flow and can throw off the class dynamic. Now, if you’re running late that’s fine… it happens, but slip in quietly and the coach will catch up quickly during the warmup or throughout the sessions. The key is don’t make it a habit. Why? Well, it’s a sign of respect for the coaches and your fellow athletes. I would imagine that you wouldn’t show up late to a presentation, meeting at work or 1:1 with your boss, if you did it would be considered disrespectful and your boss would probably fire you ( we’re not going to fire you ), look life happens, but make a point to get there on time it’s the one thing we all can control in our life. ✅ Best Practice: Aim to arrive 5-10 minutes early to check in, roll out and be ready for the Whiteboard Brief from there the coaches will tell you where to go next. 2. Respect the Coach & Pay Attention Your coach is there to help you move safely and efficiently. Whether they’re explaining the workout, demonstrating a movement, or correcting your form, give them your full attention. We want to make sure that you understand the stimulus for the day ( and yes, there is a lot of design and planning involved in what we do ) and how to find appropriate scaling options to preserve that stimulus. ❌ Don’t: Talk over the coach, do your own thing during instruction, or ignore movement standards. ✅ Do : Listen, ask questions, and be coachable. ✅ Do: Wait for the appropriate time to ask questions and for scaling options. 3. Clean Up After Yourself Your workout isn’t finished until your equipment is put away! Leaving weights, chalk, or sweat puddles behind is really inconsiderate to the next class and coaches. So make sure you: ✅ Wipe down your equipment (bars, rowers, benches). ✅ Return plates, dumbbells, and gear to their proper place. ✅ Manage your chalk use—nobody likes a “chalk explosion” on the floor. ❌ Don’t: Use wipes on the barbells to remove the chalk , make sure you use the wire brushes to get the chalk off, unless you bled which we need to spray and disinfect (otherwise they will rust). 4. Don’t Clean Up While Others Are Still Working Just because you’ve finished doesn’t mean everyone else has. It can be distracting and even demoralizing when athletes are still grinding through the WOD while others are loudly cleaning up around them. Remember, you wouldn’t go to a friends house for dinner, eat as fast as you can, then proceed to put your dishes in the sink and walk out of the house while they are still eating. That is kind of what you’re doing to your fellow athletes when you clean up while others are still working. Best practices: ✅ Wait until the last person finishes before putting away your gear. ✅ Cheer on your fellow athletes instead of packing up early. ✅ If you absolutely need to clean up, do it quietly and without disrupting the class flow. CrossFit is about community, and nothing embodies that more than supporting others until the very last rep. What makes CrossFit special is the person that finishes last gets the loudest applause. 5. Be Aware of Your Surroundings CrossFit workouts often involve barbells, kettlebells, and high-speed movement, so spatial awareness is key. ✅ Check before you walk behind someone lifting—they might be mid-squat or deadlift. ✅ Give others space when setting up for box jumps, rope climbs, or Olympic lifts. ✅ Don’t drop empty barbells—it damages the equipment and makes you that person. 6. Encourage, But Don’t Coach CrossFit thrives on community support, but there’s a fine line between motivation and overstepping. Unless you’re a coach, avoid giving unsolicited advice. ✅ Do: Cheer people on, give high-fives, and celebrate wins. ❌ Don’t: Critique someone’s form or tell them what they should do differently. It’s ok to share some ideas, but let the coach help. It can be confusing and overwhelming especially when you’re new. 7. Scale Smart, Not Stubbornly CrossFit is for all fitness levels, and scaling is key to progressing safely. If a coach suggests a modification, trust them! We are trying to help you preserve the stimulus and stay safe ( more to come in a future blog ). ✅ Know your limits—scaling isn’t a weakness, it’s smart training (scale for life). ✅ Don’t ego-lift—safety and form come first. 8. Dropping Barbells & Weights from Overhead (Unless Necessary) We get it—sometimes a lift is heavy, and you need to drop it. But not every lift needs to be slammed down. Dropping from overhead too often can damage the barbell, plates and your fellow athletes. The big rule of thumb is if you need to drop it make sure your hands are over the bar to prevent it from bouncing around. If it can be controlled and light--bring it down under control. The same goes for dumbbells, you should be able to return them to the floor under control ( even from hip height) unless it is absolutely necessary to drop. Best Practices: ✅ Lower the bar (dumbbells & kettlebells) under control when possible. ✅ If you must drop, make sure the space around you is clear. 9. Respect the Community & Culture CrossFit is about working hard together. A positive gym culture means respecting everyone, whether they’re lifting double your weight or just starting their fitness journey. When you travel to another CrossFit gym, I always think about it as if I'm visiting someone's home for the first time. I ask the coaches and members regarding their 'house rules'. I want to make sure that I'm respecting their space, equipment, and gym culture ( not to mention I always want to be invited back). Also for new members remember your first day. It can be so overwhelming coming into a gym for the first time. Weights are dropping, the music is loud and you're surrounded by a close knit community. So some best practices at home or away. ✅ Introduce yourself. See a new member say hi and let them know you're hear to help ✅ Avoid negative talk about other athletes or the programming. If you have constructive feedback pull the coach to the side or seek to understand the larger goal. ✅ Support everyone, no matter their skill level. When traveling to another box: Make sure you understand their policies. Some require you to sign-up before you show up. So inquire before heading over to a new gym for the first time. Here are some other tips: ✅ Ask: is it ok to drop weights here? ✅ Be Supportive of Everyone ✅Have an open mind to their coaching cues to learn from another perspective. ✅ Look for cool cultural or experiences you saw and share that with your local gym ✅ PAY FOR YOUR DROP-IN: You wouldn't walk into a business not expecting to pay for their goods m Support their Business by buying a shirt or a drink! ✅ Thank the Coaches and Members for Inviting You Into Their Home! 10. Keep the Post-WOD Recovery in Check It’s fine to collapse on the floor after a tough workout, but be mindful of your surroundings. If the next class is coming in or others are finishing their WOD, clear space and avoid blocking equipment ( just crawl to the corner, that's my go to ). 11. Have Fun & Be a Good Teammate! At the end of the day, CrossFit is about self-improvement, community, and having fun. Bring good energy, work hard, and celebrate progress—yours and others'. 👍 High-fives encouraged 💪 Work hard, stay humble 🔥 Support your fellow athletes Final Thoughts Good gym etiquette makes the CrossFit experience better for everyone. By following these simple guidelines, you’ll not only earn respect in the gym but also contribute to a stronger, more supportive community. If you ever have a question, just ask! No one should expect to know what you're experiences have been and we are happy to help you! Did we miss any CrossFit etiquette rules? Or are there others that you abide by? If so, drop your thoughts in the comments below!

Let’s talk about supplementation and how it can support you as an athlete. First, what exactly is supplementation? Simply put, it’s the practice of adding more nutrients to your diet to help meet your body’s demands. Ideally, about 90% of your nutrients should come from whole foods. However, with the intensity of training, busy work schedules, and family commitments, it’s not always easy to get enough of what we need—especially protein. Why Protein? When you work out, your muscles experience microscopic tears (microtears) which trigger a repair process, leading to muscle growth also known as hypertrophy. What happens is when the muscle repairs itself by increasing the size and number of muscle fibers within the muscle, making them stronger and more capable of handling future stress. During this process increased blood flows to the muscle to deliver nutrients for repair and adaptation. This is where Protein comes to play. Protein is the building block of muscle. During digestion, protein is broken down into amino acids, which are essential for muscle repair and growth. There are 20 amino acids in total, and while the body naturally produces 11 of them, the remaining nine—known as essential amino acids—must come from our diet. These essential amino acids are found in high-quality protein sources like meat, eggs, and dairy. According to a Harvard and the Mayo Clinic research, athletes should aim to consume .7 to 1.2 grams of protein per pound of lean body mass per day . This varies based on activity, but as a consistent CrossFit Athlete you should be aiming in around this area. But question comes up what does that look like in real terms? For example, if you weigh 200 lbs. with 20% body fat, your lean body mass is 160 lbs. That means you’d need 112-192 grams of protein per day. To get that from whole food alone, you’d need to eat nearly 1.5-2 lbs. of meat daily (assuming I was just eating chicken alone ) and that’s hard to do and quite stressful! Where Supplementation Helps This is where protein supplementation becomes useful. High-quality protein powders typically provide 25-30 grams of protein per serving . Because these proteins are in liquid form, they are more easily absorbed—up to **90% or more**—making them a convenient and efficient way to meet your daily protein needs. This also enters the bloodstream faster and delivers the nutrients needed to aid in repair and recovery. Types of Protein Supplements: Whey vs. Casein Protein There are many types of protein supplements, but two of the most effective are whey and casein: Whey Protein: Fast-digesting, making it ideal for post-workout recovery. Your body absorbs whey quickly, helping to kickstart muscle repair and growth. Casein Protein: Slow-digesting, providing a steady release of amino acids over several hours. This makes it great for nighttime recovery, ensuring your muscles are fueled while you sleep. Both whey and casein are byproducts of cheese-making process (hence the nursery rhyme: *Little Miss Muffet sat on her tuffet, eating her curds and whey*—or maybe she was just trying to hit her protein goals! ). When Should an Athlete Consume Whey vs. Casein Protein? Both whey and casein serve distinct purposes in an athlete’s nutrition plan. Knowing when to use each can help maximize muscle growth, recovery, and overall performance. Here’s how to strategically incorporate them into your routine: When to Take Whey Protein (Fast-Digesting) Whey protein is quickly absorbed, making it ideal for times when your body needs rapid protein delivery. Post-Workout Recovery (Best Time to Take Whey): After a tough training session, your muscles are in a catabolic state (breaking down muscle tissue for energy). Consuming 25-30g of whey protein within 30-60 minutes post-workout helps jumpstart muscle protein synthesis, repairing muscle fibers and promoting growth. Pairing whey with fast-digesting carbs (like a banana or honey) can further enhance muscle recovery by replenishing glycogen stores. Pre-Workout (Optional, If You Haven’t Eaten in Hours): If you train first thing in the morning or haven’t eaten in a while, a small whey protein shake (15-20g) 30-60 minutes before your workout can provide amino acids for muscle preservation and fuel. This is especially useful for fasted workouts to prevent muscle breakdown. Mid-Day Snack or Meal Replacement: If you’re on-the-go and don’t have time for a full meal, a whey protein shake with some added healthy fats ( like peanut butter ) and fiber ( like chia seeds ) can keep you satisfied without slowing digestion. When to Take Casein Protein (Slow-Digesting) Casein is absorbed much more slowly than whey, making it ideal for periods when your body will go several hours without food. Before Bed (Best Time for Casein): Your body goes through an overnight fasting period, and without protein intake, muscle breakdown can occur. Casein digests over 6-8 hours, providing a steady stream of amino acids while you sleep. A casein protein shake or cottage cheese before bed can improve overnight muscle recovery and growth. Long Periods Without Eating (Work, Travel, Meetings, etc.): If you know you’ll be without food for several hours, a casein shake or high-casein food ( like Greek yogurt or cheese ) can help keep you full and prevent muscle breakdown. Great for long flights, back-to-back meetings, or endurance athletes training for long hours. Mid-Day Snack for Sustained Satiety: Casein is also a great option as a mid-day snack to help curb hunger between meals. Since it digests slowly, it helps regulate blood sugar levels and keeps energy levels steady. Can You Take Both Whey and Casein? Absolutely! Many athletes combine whey and casein for optimal results. ✅ Example Routine: Morning Pre-Workout: Whey protein shake (if fasted) Post-Workout: Whey protein + fast-digesting carbs Mid-Day ( If Needed ) : Casein-based snack (Greek yogurt, cottage cheese) Before Bed: Casein shake or meal for overnight muscle repair In Summary While whole food sources should always be the foundation of your nutrition, protein supplementation can help fill the gaps when needed. If you struggle to hit your daily protein intake, adding a high-quality whey or casein supplement can be a game-changer in optimizing muscle recovery, performance, and overall health. If you have any questions or need support let us know and we’d be happy to help provide recommendations that meets ( or meats, pun intended ) your needs.

What is CrossFit? CrossFit is a high-intensity, functional fitness program that combines weightlifting, gymnastics, and cardiovascular conditioning. Designed for all fitness levels, it focuses on constantly varied movements performed at high intensity, making workouts both challenging and exciting. The Top Benefits of CrossFit 1. Full-Body Strength & Conditioning Unlike traditional gym routines that isolate muscle groups, CrossFit incorporates compound movements like squats, deadlifts, and pull-ups. These exercises improve: ✅ Strength ✅ Endurance ✅ Mobility 2. Fast and Effective Workouts With one-hour classes, CrossFit is perfect for busy professionals, parents, and athletes who want maximum results in minimal time. Workouts are designed to: 🔥 Burn fat 🔥 Build muscle 🔥 Boost metabolism 3. Functional Fitness for Everyday Life CrossFit trains your body for real-world movements, such as lifting, pushing, and pulling. This leads to: ✔️ Improved posture ✔️ Reduced risk of injury ✔️ Better overall mobility 4. Weight Loss & Fat Burning CrossFit’s high-intensity interval training (HIIT) approach torches calories long after your workout. With a mix of strength training and cardio, you can expect: 💪 Increased muscle tone 🔥 Faster fat loss ⚡ Higher metabolism 5. A Strong, Supportive Community One of the biggest reasons people stick with CrossFit is the community atmosphere. Unlike a typical gym, CrossFit offers: 🤝 Motivation from fellow members 🏆 Friendly competition 🎯 Accountability to stay on track 6. Scalable for All Fitness Levels Worried that CrossFit is too intense? Every workout can be modified to match your ability. Whether you’re a beginner or an elite athlete, workouts are tailored to help you progress at your own pace. 7. Mental Toughness & Discipline CrossFit is more than just physical training—it builds resilience, confidence, and mental strength. Overcoming tough workouts teaches you to push past limits, both in and out of the gym. Why Join a CrossFit Gym? Unlike big-box gyms, a CrossFit gym (or "box") provides: ✅ Expert Coaching – Professional trainers guide you through movements and correct form. ✅ Structured Programming – Every class is planned for progress and variety. ✅ Fun & Engaging Workouts – Say goodbye to boring treadmill sessions! Getting Started with CrossFit Westport If you're ready to transform your fitness and experience a workout that delivers real results, come try a class at [Your Gym Name]! We offer: ✔️ Beginner-friendly classes ✔️ Personalized coaching ✔️ A supportive, welcoming community 📅 Sign up for a free trial today! Click [here] to book your first class or just email me at Chris@crossfitwestport.com.

CrossFit is all about pushing your limits—lifting heavy, swinging from the rig, and grinding through those high-intensity workouts. But one thing every CrossFitter knows all too well is how much wear and tear these activities put on your hands . The dreaded torn calluses, blisters, and raw palms are part of the game, but with proper care, you can keep your hands in top shape and minimize painful setbacks. In this blog, I'm going to cover the essentials of hand care for you, from preventing tears to treating sore hands after a tough workout. Why Hand Care is Important in CrossFit Your hands are your primary connection to the barbell, kettlebell, rings, and pull-up bar. Without healthy hands, your grip strength suffers, and your performance can take a hit. Torn skin can not only be painful but also prevent you from training effectively for days or even weeks. Proper hand care helps: Prevent injuries: Reducing the chance of rips and tears keeps you in the gym and on track with your goals. Improve grip: Healthy hands mean a stronger grip, which directly improves your performance on lifts, pull-ups, and gymnastic movements. Enhance hygiene: Open wounds from hand tears can lead to infections, especially in a gym setting. Keeping your hands well-maintained reduces the risk. 1. Build Your Calluses, Don’t Let Them Tear Calluses are your body’s natural response to the friction caused by lifting and pulling. They’re a good thing, but if left untreated, calluses can grow too thick and eventually rip off during a workout. Tip: Regularly file or shave down your calluses. Using a pumice stone, callus file, or hand care tool, gently smooth out the thick areas of skin on your palms. Do this when your hands are dry to avoid making them too thin. Pro Tip: Aim to maintain smooth, even calluses rather than letting them build up into thick patches. This balance helps protect your hands without putting them at risk for tearing. 2. Moisturize Your Hands While it may seem counterintuitive, keeping your hands moisturized is key to maintaining their health. Dry, cracked skin is more likely to tear under pressure, so regular hydration is crucial. Tip: Use a hand balm or lotion at night to keep your skin soft and pliable. Look for products specifically designed for athletes, which tend to absorb quickly and offer long-lasting moisture. 3.Grip-up for Protection During high-rep bar work, kettlebell swings, or gymnastic movements, you can reduce friction and protect your hands by using grips. Tip: Learn how to properly tape your hands or invest in a pair of hand grips designed for CrossFit. Grips can provide an extra layer of protection without sacrificing your grip on the bar. We have a partnership with Victory Grips and a staff member can help you measure the right grip your hands. Also, taping around your thumbs or palms can also reduce friction in high-wear areas. Pro Tip: If you’re using grips, make sure they’re broken in and comfortable before a big workout. When you first get them they can be a little slippery on the bars. Depending on the type of grip you can get them damp and use some chalk to help break them in. 4. Keep Your Hands Clean After a tough WOD, your hands are likely covered in chalk, sweat, and potentially even small cuts or blisters. Keeping your hands clean and free of dirt and germs is crucial for preventing infection and helping them heal. Tip: Wash your hands thoroughly with soap and water after every workout. If you have any open cuts or tears, clean them with an antiseptic and cover them to avoid bacteria. Pro Tip: In the event of a tear we have a First Aid kit on the wall with bandages, antiseptic wipes, and tape. Let a coach know and they will help you treat any small injuries on the spot and get back to your workout quickly. 5. Treat Hand Tears Right Away Even with the best care, tears can still happen. If you rip a callus or blister during a workout, it’s important to treat it properly so you can heal quickly and prevent infection. Tip: If your hand tears, wash the area immediately with warm water and soap. Gently trim away any loose skin using sterilized scissors. Apply a wound ointment like Neosporin and Polysporin and cover the tear with a breathable bandage. You don't want the wound to dry and continue to crack, it will just take longer to heal. Pro Tip: Some people swear by products like liquid bandages to cover and protect small hand tears, allowing them to heal while still being able to use their hands for lighter workouts. 6. Strengthen Your Grip One of the best ways to prevent hand injuries is by improving your grip strength. Stronger hands are better equipped to handle the friction and pressure from heavy lifts and high-rep movements. Tip: Incorporate grip-strengthening exercises like farmer’s carries, dead hangs, and fat bar training into your routine. This helps toughen your hands and fingers while reducing the strain on your skin. Pro Tip: Chalk is great for improving your grip, but don’t rely on it for every movement . Use chalk sparingly and practice training without it to build natural grip strength. Chalk will dry out your hands and the combination of dry skin, friction, and pull-up/barbell work is a recipe for ripping. As a result, hand care is a crucial part of your CrossFit training, just like mobility work and recovery. By maintaining healthy hands, you’ll be able to train more consistently and perform better without the setback of painful tears or injuries. Remember to build your calluses carefully, moisturize regularly, grip up when needed, and treat any injuries promptly. Taking care of your hands today will pay off tomorrow when you’re crushing your killer workout's pain-free and feeling strong. 💪