The Home of CrossFit for Everybody

Welcome to Fit4Ebody, as a newbie to CrossFit I quickly realized I needed some new gear and to develop some commitment if I wanted to get results.

When I eventually figured out what I was doing, I realized how many others must have started out as eager yet clueless I did, and Fit4Ebody is my attempt to make taking the leap easy and painless–well, relatively.

Fitness 4 everybody with Crossfit

CrossFit Ground Zero

It all starts with a few basics and it does not have to cost much at all.

With more customers coming in to the sporting goods store where I work asking about the best CrossFit gear – like shoes, gloves and a jump rope, it’s no secret that CrossFit is the hottest new way to transform your body, or even just get in a little better shape—make that a lot better shape. CrossFit is perfect for our fast paced world of today because it gives you a full body workout in just an hour, and the results are lightning fast, so not only is there no excuse to skip, you won’t want to once you see the effects.

The reason why CrossFit is so effective because it involves many explosive movements and sudden loads. The program is designed to improve the overall health of your body by throwing a shock to everything you’ve become used to physically, but the wrong basic gear could see you end up worse than when you started.

For example, improper shoes can lead to shin splints, knee pain, hip pain, and other one-way tickets to pain, and that’s why getting the right ones is often the difference between loving CrossFit and quitting CrossFit.

When beginners come into my store, they usually look for the sneakers they’ve seen the veterans wearing from Inov-8 or even look at the running shoes, but that’s a common mistake. While it’s true that the ideal CrossFit sneaker is extremely low-profile, light-weight and have minimum or zero heel-to-toe drop, it’s important never to underestimate the fact that that’s pretty much the opposite of nearly every athletic shoe you’ve worn in your life so far…it’s almost like wearing bare feet. You’ll want start out with the beginner-oriented models, which have more cushioning and support than advanced shoes to make the transition easier.

I usually recommend a shoe like the Asics Gel-Craze, New Balance Minimus or something from the Reebok Nano line to novices, as they give you a solid CrossFit-capable shoe that won’t make you hate life after a few sessions. If you find yourself overwhelmed by the number of options, don’t be afraid to ask for help…if you’re lucky, someone like me will be there to point you in the right direction.

CrossFit at Home

Many people hear about the benefits of starting a CrossFit regimen, but not everyone has the time or money to attend a dedicated CrossFit gym near you on a regular basis. Even as a regular down at my local box, I find that some days I just can’t make time to go.

Fortunately, a home CrossFit workout can provide many of the benefits of joining a CrossFit group and even some unique advantages. The main advantage to having a home gym is convenience…it’s right there. No commute, no wait, no class time, no excuses. It’s much cheaper to work out at home too, so you don’t have to be rich to stay in shape.

When I started out at CrossFit, I remember being intimidated at the skills of the veterans as well as a little self-conscious about my physique compared to theirs. These are common feelings, and a home gym is an effective way to work around them until you feel you’re up to speed.

If you’re wondering if it’s expensive to set up CrossFit gym at home, you’ll be happy to know it isn’t. Along with body weight exercises like pushups (I like “Death by Pushup, where you do one pushup at the beginning of each minute and hold it until you can’t do any more), a few basic items like a kettlebell, jump rope and pull-up bar can work wonders at home. Throw in a workout mat and a few old, ratty sweats, and you have everything you need to start your CrossFit journey at the logical place: in your own home.

Home WODs

Now that you have your state-of-the-art home exercise facility set up (I spent a grand total of 120 bucks on my setup consisting of a new pair of CrossFit sneakers, a skipping rope and a used kettlebell and dumbbell set I picked up on Craigslist), you’ll want to find out the best way to use them to get as close to a gym workout as possible.

A good place to start is to look at the official list of CrossFit benchmark workouts and figure out which ones you can perform at home, but you can also come up with your own custom routine using common CrossFit motions like dumbbell thrusters and kettlebell cleans. Aim for a set number of reps for each exercise, for example, you can pick your 5 favorite exercises and start out with 25 reps of each, then move to 50 and even 100 of each. Another way to feel the burn in your own home is to perform the same exercise 100 times as fast as you can.

Don’t forget your cardio. Running a mile or two is an excellent addition to any workout regimen, and since the only thing you need besides shoes are legs, it’s the one exercise you can do virtually anytime and anywhere.

Another popular setup is Tablata Intervals, which involve going at least 3 rounds doing 20 seconds of work and 10 seconds of rest for 5 separate exercises. Can’t beat that for a full body blast. My personal at-home CrossFit workout routine is to run 2 miles, then perform 10 Russian Twists, 10 air squats and 10 burpees per minute until I can’t any more. Sure, it shreds me from head to toe, but when I’m done and think how I can’t wait to get home, I’m already there, so that’s always nice.