The document provides 7 tips for beginners starting CrossFit: 1) Choose a box that is conveniently located and has qualified coaches. 2) Adjust your attitude to be open-minded and willing to learn from coaches rather than focus on ego. 3) Build technique, especially for weightlifting movements, before adding weight. 4) Listen to your body and focus on recovery to avoid overtraining. 5) Basic gear like sneakers and shorts are sufficient to get started. 6) Commit to the process as CrossFit requires long-term hard work and habit-building to see results. 7) Warm up, stretch, foam roll, cool down, and eat nutritious meals for recovery.

1. How to start CrossFit
7 tips for beginners
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2. 1. Choosing the box
• Quick and easy location for you, but focus on the following
points
• Check reviews and ask for recommendations
• Check gym's coaches background and certifications
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3. 2. Adjusting the attitude
• Members have different backgrounds. Some might have
done sports on high level, some have not exercised at all
• Don't go solo. Listen to the coach
• Remember that you are joining a community -> leave your
ego at home, bring excitement and open minded attitude
• Let coaches help you
• Have fun!
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4. 3. Building technique
• Technique is the key
• A big part of CrossFit consists of weightlifting movements
that can be very challenging for beginners for multiple
reasons
• Technique first, then weights
• Work on your mobility. This helps you to master especially
the olympic lifts
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5. 4. Listening to your body
• Your muscles will get sore for sure. CrossFit is a very
intensive sport
• Focus on nutrition, sleep and rest
• Aim for high intensity, but the goal is to be able to train the
next day -> don't go too hard
© Kisko Labs 2016

6. 5. Gearing up
Even though many crossfitters seem to wear branded and
specialized clothing for CrossFit, it is not about the gear.
• Pair of sneakers and shorts will get you started
• Later on you might want to get shoes designed for CrossFit
and maybe weightlifting shoes
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7. 6. Committing
• CrossFit is not the shortcut to get fit
• Becoming fit requires hard work, sweat, blood and tears. It
might take months or years
• Build a training habit and everything will be easier and
changes will come eventually
• Set goals and go after them!
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8. 7. Pre workout and post workout
• Do not neglect the warm ups or post workout stretching.
This is important for recovery and injury prevention
• Stretch/foam roll at home when watching tv
• Every once in a while it is recommendable to seek in a
treatment of a massage therapist
• To complete your recovery process, eat a nutritious and
protein rich meal and have a good night sleep
© Kisko Labs 2016

9. About WODconnect
WODconnect is a product built by a Finnish company, Kisko
Labs. WODconnect’s first customers came from Finland, but it
nowadays serves athletes and gyms all over the globe. In
addition to workout tracking, WODconnect provides gyms with
booking, membership management, payment and billing
solutions.
© Kisko Labs 2016

10. Contact
For more information contact WODconnect’s co-founder,
affiliate owner and head coach at CrossFit Herttoniemi: Antti
Akonniemi (antti@kiskolabs.com / +358 40 505 1909)
© Kisko Labs 2016