So you’ve finally taken the plunge and started doing CrossFit. First off congratulations! You’re now a part of a group of people who are dedicated to improving their fitness every day. You’ll be challenged and motivated more than you ever imagined, and in the end you’re going to be fitter than you thought you could be. Here’s a quick timeline of what to expect when you start CrossFit.

1 Week In

You’re going to be sore. Really sore. Don’t worry it happens to everyone and it’s a good thing, your body is adapting to the workouts and building new muscle. The best thing you can do is keep coming in! You may be stiff when you start the workout, but keeping your muscles moving will help to alleviate those pains.

2 Weeks In

The soreness has subsided. You’re still going to be sore, but not as bad as week one. You’re starting to get into a groove. The best thing you can do in the first 2 weeks is stay consistent. Whether it’s 2, 3, 4 or 5 times per week, come in and do the work. Don’t skip sessions – develop habits.

1 Month In

You’re starting to get the hang of most of the movements. You know what each of the movements are, even if you need some correcting. You’ll start to notice your muscles firming up. You’ll notice shoulder and leg muscles that you’ve never noticed before. After your 1st month, develop some concrete goals moving forward. Whether it’s to get a pull up or Clean your bodyweight, pick something that you want to improve.

3 Months In

You’re basically a CrossFit professional (not really). Your body composition is changing and people are noticing you’ve leaned out and put on some muscle. You know how to do the workouts, and you’ve figured out how to pace them so you don’t burn out in the first 5 min. You’ve likely hit some PR’s on your lifts and maybe a benchmark or 2. Take a look back at your 1 Month goals and see where you are in relation to them. Have you hit those goals? If you’re ready, set new goals and have a plan of action to complete them.

6 Months In

You have started hitting some workouts as RX. You’re putting on more muscle, and getting compliments from people. You’re going faster in your workouts and are noticeably stronger. Take a look at your month 1 and month 3 month goals. You’ll be surprised how far you’ve come in just half a year. Continue making new goals, when you hit them make new ones. Find new ways to challenge yourself, sign up for an event or competition that you’ve never done. Maybe a Spartan Race or a local CrossFit event. These new challenges will keep you motivated for the future.