Every movement can be broken down. Allowing it to suit each individuals strength and fitness level!  

Not Built For Crossfit? I’m not fit or strong enough to do CrossFit?

This is a common thought people have. Here at Strand CrossFit, our Coaches go the extra mile for our members to make sure everyone is able to do movements suited to their own fitness and strength levels and remove that thinking you’re not built for CrossFit. This is also very important to us in terms of injury prevention. Furthermore, all the amazing things you see the “Top Crossfitters” do on YouTube or TV. That isn’t actually what everyone is expected to do. Maybe one day with lots of time, patience, and good coaching. However, not all of our members that train here have that goal.

First of All What is CrossFit?

Crossfit is a form of high-intensity interval training. It is a workout of strength and conditioning that consists of functional movements carried out at a high level of intensity. Furthermore, These movements are actions that you do, such as squatting, pulling, pushing, and other related movements in your everyday life. In addition, several exercises include squats, push-ups, and weight lifting combinations that last for predetermined periods of time to help develop the muscles.

CrossFit workouts are effective due to their focus on the elements of load, distance and speed. In which helps participants build high levels of strength or power. In addition, CrossFit workouts use various equipment, including kettlebells, rowers and bikes, medicine balls, speed ropes, rings and plyo boxes.

What Are The Risks In Doing CrossFit?

There is some risk involved, as in any high-intensity exercise. Moreover,  injuries typically arise as the strain of an athlete and often induces exhaustion in their form.

How to Reduce These Risks?


Firstly, the biggest things you want to watch out for is rounding at the lumbar spine or the low back. Meanwhile, the quick increase of forwarding transition of the knees during exercises like squats and deadlifts. Furthermore, Rounding causes a huge load on the muscles and ligaments in the low back, which it’s not designed to handle. In addition, it is the same for the knees, if they are moving forward over the toes as you squat, the load on the knee becomes huge, and the knees may just not handle it.


The problem more lies in inexperienced coaches who increase the volume of exercise too quickly. In addition, pushes the trainees through fatigue to complete the maximum amount of repetitions for an exercise. Furthermore, it is recommended that you find an experienced and well-regarded gym to join and commit to learning the correct form before you start to increase the load.

The CrossFit Lingo

WOD: Workout of the Day

EMOM: Every Minute on the Minute

EMOM: Every Minute on the Minute

Box: A CrossFit gym with the bare necessities to perform all the WODs.

Ladder: A series of exercises where you increase the number of reps by 1 each time they are performed.

Zone Diet: The diet that CrossFit endorses. This a diet based on macronutrients.

SQ: Squat

PR: Personal Record. Your personal best given in an exercise.

Hero WOD: These workouts are named after first responders who have died in the line of duty.


Firstly, Not all of our members have a goal to be fit or strong. We also have members here training to lose weight, improve lifestyle habits, and move better. Become the best version of themselves and the list goes on. The point here is we have a range of strength and fitness levels here and a very non-intimidating training environment.

Here is Maria scaling down the ring muscle-up in today’s WOD with ring rows and dips.

15672721_1498372280190121_6205075042971875401_nSo…   If you like to challenge yourself, better yourself and become the best version of yourself come and give our classes ago we offer 1 free session to NEW potential members. Or if you haven’t done CrossFit before, why not jump on our next beginner’s program.

Send us an email with any questions: [email protected]