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On-ramp courses, WODs, scaling and the DOMS: what really happens in your first four weeks of CrossFit, what to bring, and how to pick a box that suits you.

Brazilian jiu-jitsu is a grappling art with no strikes, where technique beats size. Here is what the first month looks like and how to choose a club.

The right answer depends entirely on how many classes a week you actually attend — here is the real maths behind both models in London.