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Do I Have To Be In Shape To Do CrossFit?

Updated: May 10


Invictus Boston members enjoying a workout.

Before we dive into a longer explanation, let's answer the question directly!


CrossFit is designed so that it can be tailored to your abilities and goals. You absolutely do not have to be in shape to start CrossFit. Doing CrossFit will help you get in shape.


Dispelling the Myth

One of the prevailing misconceptions about CrossFit is that you must already be in peak physical condition to participate. This notion often stems from the intimidating images portrayed in media and the impressive feats of fitness showcased by seasoned CrossFit athletes. However, the reality is far from this misconception. Yes, if you walk into our gym you are likely to encounter some pretty fit people (they've likely been doing CrossFit for a long time), but you are also likely to see people at the beginning of their fitness journey. Our gym is built, our workouts are designed, and our coaches are trained to make sure everyone who walks in our doors can get in a good workout and make impactful steps towards better health.


CrossFit is for Everyone

Contrary to popular belief, CrossFit is designed to be inclusive and scalable to individuals of all fitness levels. Whether you're a seasoned athlete or a complete beginner, CrossFit workouts can be tailored to accommodate your current abilities and gradually progress as you improve. When you come into class, you will see the Workout Of The Day. It is written at a prescribed weight and rep scheme, but it is the coach's role to scale (personalize) the workout for each athlete. Let's use today's workout as an example.


3 Rounds For Time

-9 Thrusters (135/95lbs)


The weights written in the workout don't imply that everyone is going to do that weight; they communicate to the coach what the workout should feel like for each athlete and it's on the coach to scale the workout for you. Think of them like standardized units of measurement for fitness. Just like a recipe allows bakers across a chain of bakeries to bake the same quality cake, workout prescriptions help a team of coaches deliver the same workout across the 100's of people that come to our classes in a day. If you are just starting out, here are two examples of how the coach might scale this workout.


Example 1#

3 Rounds For Time

-9 Goblet Squats (15lbs Dumbbell)


Example 2#

3 Rounds For Time

-3 Wall Walks

-9 Thrusters (45lbs/35lbs)

-12 Burpees


All three versions of these workouts accomplish the same intended level of intensity for different fitness levels and our coaches could craft 10+ more variations of this workout to personalize it for whoever walks through our doors. Are they all different versions of the workout? Yes. Are they all still CrossFit? Yes!


Personalized Coaching and Support

One of the distinguishing features of CrossFit is its emphasis on coaching and community support. Certified CrossFit coaches are trained to provide personalized guidance and modifications to ensure that each participant performs exercises safely and effectively. We firmly believe that doing CrossFit workouts under the guidance of CrossFit coaches is the fastest way to get in shape. If we knew of a better way, we'd deliver on that! Additionally, the supportive atmosphere cultivated within CrossFit gyms encourages camaraderie and motivation, fostering a sense of belonging for individuals of all backgrounds and abilities.


Progression Over Perfection

It's essential to recognize that progress in CrossFit, like any fitness endeavor, is a journey rather than a destination. While CrossFit workouts may initially seem daunting, consistency and dedication are key to improvement. By focusing on incremental gains and celebrating personal achievements, you can gradually build strength, endurance, and confidence over time.


To wrap things up, the notion that one must already be in shape to do CrossFit is a misconception. CrossFit is a versatile and inclusive fitness regimen that welcomes individuals of all ages, abilities, and backgrounds. With its emphasis on functional movement, personalized coaching, and scalable workouts, CrossFit offers a pathway to improved fitness and overall well-being for everyone. So, if you've been hesitant to try CrossFit due to concerns about your current fitness level, remember that the journey begins with taking that first step, and the CrossFit community is ready to support you every step of the way.


Take your first step and sign up for a free trial class at one of our three Boston locations here. We look forward to showing you that CrossFit is for everyone, even you!



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