CFN's Guide for Beginners

CFN'S GUIDE FOR BEGINNERS (AND GOOD REMINDERS FOR THE REST OF US)

BE PREPARED TO WORK HARD
Our desire for you is to develop next-level fitness and vibrant health. This endeavor requires intention, focus, and hard work.

BE COMMITTED
Our programming and training, combined with your commitment to consistent attendance can produce amazing results. This combination has been test-proven by our clients and trainers over the past five years. The most important factor that determines success for our clients is commitment. We recommend four or more workouts per week for best results. Inconsistent attendance not only slows your progress, it also makes you more susceptible to injury and setbacks.

YOU'RE GOING TO BE SORE
Unless you’re joining us with previous CrossFit experience, you are going to be encountering a variety of exercises from various disciplines. Your muscles will be sore...people expect that. But what people don’t always know or expect is that connective tissue will be sore; meaning your joints...your ankles, knees, hips, shoulders, elbows, and wrists might be sore. If you have been relatively sedentary for any duration of time, the strength of that tissue is probably greatly diminished. The only way to build it back up is to work it consistently.

EAT AN ANTI-INFLAMMATION DIET
So your muscles and joints are sore...what’s going on with your diet? Are you eating processed food? Flour and sugar? Stop it! The best thing you can do is eat a diet that reduces inflammation; especially since you are inflaming your tissues with exercise. Low carb or low glycemic vegetables should be the main food you consume. Vegetables are the best way to improve joint health. Also eat some protein and fat. Completely avoid flour, sugar, and processed food. They will further inflame your tissue. Flour, sugar, and processed food are also the primary cause of inflammation-related disease; such as diabetes, hypertension, high blood pressure, obesity, heart disease, and so much more.

TAKE TIME TO STRETCH, MOBILIZE, AND WARM-UP/COOL-DOWN
Investing the time in working on your mobility will increase your range of motion as well as add proficiency to the movements you are practicing at CFN. Additionally, thorough warm-up/cool-downs are crucial for injury prevention as well as reducing soreness (especially important for those of us over 35!) Proper care of tissue will greatly reduce lactic acid buildup; which will reduce soreness.

LEAVE YOUR EGO AT THE DOOR
Work out consistently...make baby steps of progress. Don’t think you can make unrealistic gains in a short amount of time. Baby steps will cause you to make progress much quicker; and with less soreness and injuries. It can be hard, humbling even, to come to a gym like CFN and realize your fitness is not as advanced as you thought. It’s tempting to try to go too hard too fast. Don’t do this. Go light, do the easier version of the exercise, at least for the first 6-12 months. As you make progress, and as your form and mechanics improve, THEN challenge yourself and increase weight and attempt the more difficult versions of exercises.

COME INTO THE GYM GIVING YOUR BEST AND EXPECTING THE BEST
Come in expecting to work hard, but knowing it’s an investment into your health that will be worth it. Listen to your trainers. Be communicative and open. Encourage other athletes. Be a positive influence to those around you. We are all working hard and need thoughts and words of positive encouragement. You can be a giver and receiver of those words.
(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)