CrossFit®️ Tips For Beginners: 5 Major Mistakes To Avoid

Here are 5 major mistakes to avoid for CrossFit®️ beginners. We have several courses that can help you improve skill work. Check them out at wodprep.com/courses/
(good) WOD Nation Speed Rope: goo.gl/pDjwt7
(best) WODprep Infinity Rope System: goo.gl/kop7UX
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Hey.
My name is Ben Dziwulski and I am the creator of WODprep- a resource designed specifically for you- the fitness athlete!
With so much information being thrown around, I want my content to cut through the noise and give you great action steps to improve your fitness.
WODprep's mission is this:
"Provide simple, effective, and inspiring functional fitness coaching for people all over the world."
I am "no fluff" and "no B.S". . .just tactics that have worked at my own gym or in my own competition training.
So, if you found any of the information in this video helpful, please hit "subscribe" and leave me a comment below. I'd love to hear your thoughts. Thank you for being a part of the WODprep family!
If you want more WODprep content . . . (and to really take your training to the next level) here is where you can find me:
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Thank you so much for watching!
-Ben Dziwulski, WODprep
WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.

[@WODprep]

Full-length Guide for CrossFit Beginners: wodprep.com/blog/crossfit-for-beginners/

[@sporty8383]

Tip number 6: Listen to your body. Don't over train in wrong positions and injure yourself. Great tips, thanks.

[@christinesmith3117]

I'm 70 years old and have been crossfitting for two and a half years. Happy to know that I was not guilty of any of these. Believe me I wanted to skip the WODS I didn't like, but didn't. Still would like to skip them. lol

[@sandyweaver6686]

I am brand new at crossfit. I just joined a club and got my 3 intro and did my first real class this morning. I love it so far. Thanks for your video, good information. Oh and I'm 68. LOL

[@sepharaSwift]

How are you doing at CrossFit one year later? I just joined

[@joeynumbuhs]

I’m not new; I am a box owner. I do my own boxes programming. I neglected to program muscle ups for a year do to the overwhelming majority of our athletes not being anywhere close to a muscle up. I lost my muscle ups in that time. I can’t get one to save my life anymore. It’s an example of cherry picking; I avoided my own weakness by not programming it and now its my biggest Achilles heel. Love wod prep. I refer my clients to it all the time. Thank you Brian for what you do.

[@Feathers147]

Hi, I'm of the slightly older generation and used to have good speed, form, energy etc..then my wife and I raised a family and I fell out of touch with everything that came so easy to me. Knowledge, understanding and new techniques have really changed over the past 30 years, now I'm back to being a beginner and found your tips to be really useful. Thanks for the info I'm looking forward to reaching my personal goals using a good solid approach with the wealth of good wisdom and information out there. 🙂👍👍👍

[@prakharverma1000]

1. Skipping workout you hate 2. Plateau Panic 3. Becoming Gear Dependant 4. Not Buying a Jump Rope 5. Leaderboarding

[@jensk.6791]

I´ve been crossfitting for seven years and I have mown affiliate. I have to admit, I really enjoyed your video because these mistakes are my every day experience. Its just nice to see, that somebody made a video out of it. Thank you, I hit the subscribe button. Looking forward to see more.

[@pavzi]

I am 4 months into CrossFit and I think 1-2-5 are the mistakes I make! This video is very interesting! Love the content you release 🙌

[@Lara-rt9qj]

I have to say that this is good advice. I definitely will be bringing my own jump rope to class lol I'm new tp crossfit, but I appreciate how amazing it is! And its so great to see people hit their PRs! And to see many of us keep on workin out and having fun with it!

[@dannyrapmund3839]

Great tips! Have been doing Crossfit for almost a month. Will be grabbing my own rope after watching this! The first this the coaches told us were "don't look at the upcoming workout and choose". 👌 excellent advice.

[@kriss.2374]

I have been doing crossfit for 8 months and the first thing I bought was some good quality shoes. Feet are the foundation after all. I just bought myself a jump rope and let me tell you I should have done it a long time ago. I bought a beast mode one from Amazon for about $18 and it has two different thicknesses. Love it too. I was able to get 9 consecutive DU for the first time last week!!

[@crystalbrooke4020]

It's only been like 2 weeks I did all five. I'm learning at my own pace now. Thanks for this video

[@sabondage]

Having just started doing crossfit almost a month ago, I definitely appreciate this! Thanks!

[@DashenBy]

I have been doing CrossFit for about 8 months and I am aware of all 5 of the mistakes. They are very common and most people struggle with one or all of them. I have dabbled in each one but the one I continually fight is to remember to run my own race. Looking at others and wanting to do what they do is very tempting. I do not fall prey to it very often but it is the one that will still creep up if I am not careful about my mindset.

[@kylelawrence2887]

Great video, and great call on people skipping workouts that contain movements that they aren't proficient at. Be comfortable being uncomfortable, it's the only way to improve. Awesome dog, too!

[@michelledavis2308]

I am day 9 of crossfit and knowing these mistakes are good... I was so worried about getting gear so to know it to helps... but I will need to get some vrips... my hands are torn up already!!! Thanks for all your knowledge

[@ftakenouchi1464]

Thx Ben....wrist band been life saver as there been a few times my clean didn’t land properly and had it not been for the band, I don’t know what shape my left wrist would’ve been. I always had wrist problem and the band just been amazing in preventing pain and stiffness and injury for me.

[@WELYEK]

Awesome video. I’ve been Cross-fitting for about 6 years now. I definitely went through the stage of becoming gear dependent. I couldn’t/ wouldn’t do any squatting movements without my lifters and knee sleeves. I finally weened myself off by focusing more time on warm up and mobility and joint stabilization work. Now, I can perform any squat barefooted and sleeveless.

[@kellyfennelly487]

I have been doing CrossFit for almost 2 months now. Buying shoes did help with the workouts, I still haven’t bought yet rope though. Plan on that purchase today:). I will say, that I have a love/hate relationship with CrossFit. I dread going and but I love the results, and have fun while I am there. I have never pushed my body to these limits before, and as a 52 yr old female I was surprised that I could do it. I have always worked out, but this is humbling.

[@wv2050]

I found this video very helpful, I’ve only been doing CrossFit for 7 weeks. Never knew that your personal jump rope is essential...have all the other equipment though. Have since purchased cross ropes for my own use. Thanks for this video, very helpful!

[@anthonysalatino8793]

Watching the leaderboard and getting down on myself, also the jumprope. Thanks for the good advice. Been doing over 2 years now.

[@reneeellerman3305]

Hey there!! Thank you for posting this video! I will be doing my very first CrossFit class (actually my first 6 classes will be working one on one with a trainer about fundamentals, technique all that important stuff but also throwing in a workout as I'm learning) at 5am this Monday!!! I super excited but also scared! Good vibes only! 💪😁

[@Hahuh09]

I knew it!!! I have been saying I need to buy my own rope but thought I'd come off like a snob about it[just started at the gym]. Thanks for the advice.

[@dustinpeele2748]

It'll be two years for me on June 23rd. First piece of equipment I owned was the jump rope, great point you made about that. I feel that shoes, not lifters, should also fall into a must own. For the longest time I crossfitted in my running shoes that had maximum cushioning and forced me to be on my toes more than I wanted during oly lifts. Once I bought a pair of metcons my life changed for the better. Great video, two thumbs up!

[@scotth774]

Dustin Peele I totally agree. Although im a nobull man. Never tried the metcons but one of my couches swear by them. Tried different nanos. Not for me.

[@jenniferlynncarlson]

4th week in! This was very helpful, thank you!

[@coach_tina_daily_fitness]

Hi Ben. I’m not new to exercise... BUT... have always wanted to learn “How To CrossFit”. I’m really grateful for your video. My mistake is the Leaderboard” obsession! It’s not that I needed to lift heavier than my classmates, but I always wanted to have a better recovery HR or a better EMOM or AMRAP result. I’m excited to learn CrossFit and I am now subscribed to your channel and going to scour your website RIGHT NOW!!!! 🔥🔥🔥

[@ddparr]

9 months in and this was super helpful. I am not guilty of most of these but the bit about the plateau is helpful as I feel like Im hitting a wall lately and now I know its normal. Appreciate the advice!

[@WODprep]

Happy to help!

[@amelialeblanc8115]

Thanks! This is great advice. I've been perusing Amazon for a jump rope!

[@kasondrajones2907]

Glade I found this video, didn’t know where to start.

[@UOfan714]

Love the videos, thanks for the content!

[@sallypiakura7703]

Thanks for this. great tips. Did crossfit years ago for 3-4 years loved it. Life happened long story short getting back into it. Funny how all 5 tips I failed at but at our box we has this quote which said "Leave your ego at the door" So your competition is yourself. . Over the years I remembered everytime on my way to the gym I was always nervous.So wish me luck.

[@LaMargaritaEveryday]

Love your videos, learning so much. My mistake is the jump rope 😳. Makes sense why I’m not improving. Thanks!! Rock On Rock Stars!!

[@philhodgson6453]

Great advice, as a relative new cross fitter, I found this very true and helpful. Thx

[@saraperdomo5906]

Thanks for the vid!!

[@johnblack7901]

Only been doing CF for 6 months and really enjoying it. #4 is a good point and although I always get the longest rope I can, the gym ropes often are a little too short. Great video, subscribed and will checkout your site now!

[@samanthagagnon5434]

Yes ! Having my own skipping rope is something I've been putting off up until watching this video! Oh, and I only ever look at my workouts once my gym shoes are on & tied. Stay in the moment !

[@WODprep]

Love it!

[@jamesncupit]

Great tips thanks for the insight!

[@ntmediadgirl]

I was going to skip my WOD today, but after seeing number one I’ll get to it. 💪🏾💪🏾

[@michellechristy6852]

I'm in week 5- I am definitely getting my own jump rope! And Thanks Murphy- for reminding me to subscribe- I need all the tips I can get.

[@a2j46]

You're videos are so helpful! I've been doing CrossFit for basically three months, and this is only the second time I've heard that I should have my own rope. Honestly, I thought it was ridiculous until I used a nicer rope during the WOD and it made all the difference! Wow! I'll be ordering one as soon as I know what I actually need!

[@sharon7382]

What’s a good rope? Advice/recommendations appreciated.

[@jesseholloway7906]

Thanks for the free content. I have been doing crossfit for about 16 months. I think I made all the mistakes except for the rope I got one right away. But I still haven't master double unders

[@kezadams6964]

I have been crossfitting for just over a year & my one mistake was obsessing about what other people were able to do that I couldn't. Luckily I have a good coach who quickly set me right!

[@lynncoolpineapple8709]

This is my 4th month with CrossFit. Great tips..

[@MissEscudeiro]

Super new to Crossfit, there is no box nearby where i live so my neighbour and i decided to start training in her garage :D This is the first video i came across of yours, cant wait to do a deep dive and learn more! Great video, thanks alot.

[@janinesullivan966]

I love hearing that people hate running (that's me). I am committed to run more this year... good video and I feel like I'm on track.

[@davidlevy-beard346]

Great tips to get me started.

[@brendacorrea113]

I had to chuckle here and there because I am so attached to my protective gear and my workout supplements.. and because I am working around old injuries, I am afraid of certain wods. I have been doing crossfit this is going into my 6th month. Having to modify makes me doubt why I am doing this to myself. Thanks for the info!

[@westernshark2681]

Thank you. Very helpful. I’m just starting out. Been training in the gym for years, but this is definitely different, and hoping to take it to the next level. 👍 BTW, I am so going to get my own jump rope!

[@captkave]

I have been doing Crossfit for 6 months and made some of the same mistakes you listed. Having my own jump rope helped me get dubs and a good pair of shoes made a big difference.

[@ahmadmahmood171]

I just want to say that you are amazing for doing this. I just started

[@dorachevres3372]

I am just starting,great video

[@Thiccboigohan]

Thanks for this video

[@alexandran7432]

Très intéressant, merci !

[@Foxr6]

Great video thanks Man!

[@vittoriapanizza9715]

Totally agree, I own my rope since day one. RPM a very expensive one but I am still not able to do double under!!!!

[@0BuLLeT01]

I'm 8 months in and starting to hit that wall, mostly due to mobility shortcomings (tight hamstrings causing rounded lower back in deadlift movements). This isn't surprising as I was not a sporty person at all before CrossFit, and is simply one more obstacle to overcome. The nice thing is that I'm still making technical breakthroughs often, DU's, HSPU etc. As for your list, the workouts at our affiliate is only posted after the last session of the day most of the time, which has had a very positive affect on the members. I'm guilty of #5 Leaderboarding. I have a friend who started a couple of months prior to me, who I try to match. I see it as a good benchmark, but it has come back to bite me from time to time, especially if I fail. As a side note, I plan to follow your BMU program to get at least one before the 1 year mark.

[@valerierandrianasolo2450]

I’ve done crossfit for almost a year. Not having my own jump rope is my biggest mistake. I really never thought it could help to have your own ;) thank you for this video!

[@drewbranch7700]

Yeah,when I used to check WODIFY to check out the WOD from my box,and I admit I sometimes avoided my workout session if I was not in the mood of a particular workout .( 5:30 am that is)

[@mrFatalDemize]

Gear dependance and skipping workouts is a deadly combination. Yesterday I almost skipped, because I left my Nanos at home and had some running shoes and the WOD had rope climbs (Which I dont do that much). The class went fine and I got to practice my rope climbs. And one time I had to do front squats and left my lifters AND nanos at home. Had to do them in running shoes. Probably one of the most solid front squat days I've ever had.

[@gosiajohnston4561]

I have been doing CrossFit only for couple months but these tips are very helpful, thank you 👍🏻

[@socialjustice5079]

Been doing CrossFit fit 11 months, and the only one I haven't been doing is having my own jump rope. I tried buying one, and it was worse than one the ones at the gym. I'm excited to buy your beginner suggestion!

[@marysmetalhealth]

This is one of my favorite videos. I *am* a beginner and I feel as if I've been guilty of 2 and 5 all the time. I have to remind myself that it's ME I should focus on and not caring if someone else is "better" than I am. Also, I wish I were getting better at burpees, but I'm not. But I go anyway. I do the burpees, and I force myself to try to get better every time.

[@WODprep]

Thanks for watching Mary - keep focusing on yourself and your own progress!

[@timothycaldwell5589]

You are a blessing!

[@scotth774]

Great video. 1 - our couches don't post the workouts. You find out when you see the whiteboard. 2 - im to chill to care about pr's (that may be a little white lie but i do think "mey! I'll get it next time). 3 - i used to be Wrapped like a hockey goalie with support gear but not now. 4 - I've just got the bulldog gear rope and its tremendous ( the handle feels like barbell narling). 5 - compared to the fire breathers at the box i look like a novice. No point in leaderboarding. I think thats it. Looks like im sorted. Cheers again for the video. It's reassurance that im heading in the right direction with my crossfit. 👍

[@WODprep]

Good stuff Scott! Sounds like you are doing this stuff for the right reasons. Keep it up.

[@mzcasualchaos8238]

I be making all the mistakes so keep em coming

[@heerasingh3580]

Haven't been in CrossFit, but yeah thinking to give it a shot. And thanks for the heads up dude. Nice video. Hello to Murphy.

[@miwady]

Shared this with my members! Best video yet

[@WODprep]

Thanks!!

[@j.controlletti2120]

Always cool tips from BenZi

[@joelspears9581]

I've been doing crossfit for 3 months. I'm 43, I've worked out since high school and I'm in good shape.....or so I thought. My first 2 months, I didn't give 2 rips about what others were doing. I was just happy to finish these brutal WOD's, but then it happened. A fellow crossfitter that was set up right next to me DEFINITELY miscounted on some reps. I say miscounted because I like to give the benefit of the doubt and I don't think he was cheating. Anyways, that did me in. Ever since that incident, I've been consumed with the leader board (#5) and it's led into Plateau panic (#2) I've also realized that at 43, I cannot maintain the intensity of the 20 somethings. That was a tremendous hit to my pride. Thanks for the video, it was very relevant.

[@shellyism]

joel spears amen to that broh. I have to remind myself that I’m twice their age sometimes. I’m still rockin it!

[@scorpiosings438]

I am on my 2nd month and I own my own jump rope! I am a really good jump roper and it bothered me that I couldn’t get a consistent double under with the ropes at my gym....great advice to beginners!!

[@mmmmkay4773]

😃😃 I didn't get an intro class. I was thrown right IN! 😄😄 I survived though. I am 6 weeks in. No real muscles yet but I'm stronger than I ever have been. And I've leaned out like craaaaazzzziiii! 😍

[@kev0146]

Another brilliant and informative video, I'm a CF LV1 coach, I coach at an affiliate in cyprus and your bang on when you say people skip sessions when they see what the workout is. Need to train you weakness to improve. Only cheating yourself.

[@WODprep]

glad you agree!

[@newts4719]

It was Murphy that made me subscribe. Great looking pup. Grats. But seriously, regardless of the haters, thanks for putting these Beginner type vids on line for us Beginner types.

[@WODprep]

Murphy is the best :) Thanks for watching!

[@terzelrasmus-williams2530]

Literally had my first trial in CrossFit today. It was good. I like it. So it was good to watch this video.

[@WODprep]

hope you liked it!

[@Commandoswede]

This year is my first serious experience of crossfit. I would have to say that I realize in need to get my own rope. I think that I have neglected the importance of having your personal rope.

[@MsGreenmachine28]

Ive been doing CF for about 2 years now, just recently started taking it seriously. I’ve made all these mistakes. I saw all the other people in the gym with their gear, so I thought, dude, I need gear too! Hated running, skipped those 1 mile runs WODs, compared myself to the others that I started with,but neglected to be honest with myself that they put in the work that I didn’t...I do need to get my own jump rope. And I will check out the links you suggested! Thank you!

[@WODprep]

thanks for watching - good luck!!

[@AMEEDALSOUFI]

I've been crossfitting for 7weeks now, I like this sport cuz I thing its the right sport style for me, not a big fan of high oly lifts reps, thanks for the valuable advices you delivered by this video, but since my hands keeps get skinned constantly I think I will depend on hand gribs :)

[@vickipike228]

So helpful!! I literally just started lazt week, I'm older than most of the other Crossfitters and was getting discouraged right away. It helps to have a direction on how to improve. I'm looking forward to seeing my progress!

[@WODprep]

Good luck Vicki!

[@MrBeeMeR320D]

#1 : I still have to see a wod i don't like or love even. And we can't see the wod's until we get to the gym. #2 : Those pr's may be great, but i'm not that interested in it #3 : I only have some relativley old running shoes and that's it... (oh and some resistance bands for home training, haha) #4 : I have a skipping rope but it's a plastic cord... Guess it wasn't the best buy... #5 : Might be the only mistake i sometimes make... I'm pretty competitive and that's not always good... I am in my 4th month of crossfit, so just finding out all sorts of new stuff and really enjoying it. Also all the good YT channels like this one help me alot, so thanx for that.

[@staceyk2236]

I' m going with the jumping rope! Very helpful advice! Panic, i would say..

[@romkis]

Thanks for the video. I agree with the jumprope but what do you think about the grips?

[@ipouerie]

Mistake #1 (Skipping workouts with skills I hated). And mistake #4. Not buying my own rope. I got over these mistakes now. On the right path with WODPrep.

[@rosalindagutierrez8022]

My big mistake: skipping when there’s running 😅 but now I’m challenging myself to do it even though I take forever with the running 🤦🏻‍♀️

[@nata-vd7ve]

I have been doing CrossFit for 10 months now. I usually skip classes that I dont like.. hahah. as you said, I just think that I am not good enough in some things so I rather skip them... But will try to stop doing that... 😁

[@MarceloRodriguesJava]

Murphy is awesome. I had to subscribe

[@sarahj164]

Haha definitely not. Just went to my first class (ever) yesterday- but I’m joining a gym this week!

[@nikkisix3571]

New subscriber because of Murphy. Oh, and the information isn't bad either. 😉

[@syameze2227]

Great video. I’be been researching CrossFit for myself for about 4-5 months. Today was my 1st Fundamentals class. I hate burpees 😂😂😂

[@shellyism]

Sya Meze keep going!

[@MallyKubes]

Been doing CrossFit since April of last year. Definitely still a newbie. I have definitely been guilty of cherry picking wods... or so I think. I was wrong many times and would hate a workout I had cherry picked and was sure I’d like it excel at on the other hand I’ve loved wods that I absolutely dreaded and was sure I’d be terrible at. I really liked this video. I will be purchasing my own rope for sure. Any recommendations on preventing/managing foot cramps? Tends to happen most with burpees and lunges, sometimes skipping. Anything that requires that stabilizing of the feet I guess.

[@dpdaisyflower3]

Please do more of these. I’m about a month in

[@beatrixbalog6281]

I agree most if but if you have a weak knee, it makes a huge different if you have a good running shoes when you need to run!

[@gemmycantik]

I'm about to start Crossfit and I really love your video. Thanks. Love your dog btw 😁

[@WODprep]

thanks for watching!

[@user-tg5bf7tt9t]

I'm here for the dog

[@MelB2024]

Thank you so much for the info. I just started CF 2 mths ago. I'm enjoying the added challenge to my workout regimen. Do you think 3 days a week is sufficient to take CF if you are doing other classes or your own workout twice a week?

[@debramartin8597]

I can see these mistakes, i did crossfit for 8 months and had to quit due to my finances. :( I go to the gym and work on getting stronger, when i start cross fit again, what should i expect? i dont know some of the lifts, should i establish a PR in every WOD ? I know i can hang in cross fit, i have skipped WODS and now I see what happens when I do. Fantastic video !

[@franjohnson5342]

Great video. I tend to not care for the partner workout due to someone not wanting me to team up with them. I usually feel teaming up with another newbie makes me more comfortable, lol. So far though, things have been just fine. My teen daughter visited one time and actually was my partner. We had fun, but I’ll partner up with another member. I’ve been doing CrossFit 2 1/2 months so far. I’m a friendly person.

[@chrismellon2674]

Love these tips! Avoid the tough day of running! Lol

[@annaliserosik1615]

Leader-boarding is the hardest for me by far! I consistently PR but naturally it takes me a lot longer to build muscle than others. It's definitely key to get the mindset straight otherwise you'll never be satisfied with your own progress.

[@rechiablignaut3877]

Hi! Thanks for all the info. I am super psyched to go to my first trial class on Monday. My hands are quite sensitive so I tend to blister very easily, especially cause I sweat A LOT. Would workout gloves fall in the category of gear that I shouldn't get dependent on?

[@debbieverstraeten3568]

The DOG... AWESOME hahahaha