2. Don't Get in Shape to Get in Shape
The thing that drives box owners crazy is when prospective clients tell them, "I'll join when I get in better shape."
That's one of the biggest misconceptions of CrossFit - that you need to be fit enough to make it through those intense workouts from the first day you join. Not true.
"It's actually better if you have no training experience and no fitness at all," says Gary Roberts, owner of CrossFit Predators in Oakland Park, Florida. "That way we don't have to break any bad habits that are ingrained."
When anyone new steps into Roberts' gym, he does a fitness evaluation. Everyone, regardless of experience must go through a series of three one-on-one training sessions with a coach to learn proper form for the exercises CrossFit is known for, like Olympic lifts, as well as simple things like learning how to move, squat, and even run, without sustaining injuries.
"If someone has no athletic background, I tell them they are going to work on form and technique for a while before we move on to speed and strength," Roberts says. "And if they do have athletic ability, they're still going to get the same speech. We need to put aside ego, step back, and try and learn techniques properly before you can move on."
And when you do get to move into the workouts? Both David and Roberts tell me they average between 20-30 minutes long, or last only as long as you can handle.