CrossFit is a fitness program developed by Greg Glassman and Mike Bickle. It was first introduced into the public’s attention when it won the “Mr. Olympia” competition in 2003, where it took part of the prize money of $10 million dollars. Since then, there have been many variations of this workout routine. Some are based on gymnastics exercises while others use weight training techniques such as Olympic lifting or bodybuilding methods. There are even some programs which combine both types of workouts.
The main goal of the program is to increase strength and endurance through various exercises. According to its creators, these exercises will improve your overall health and make you stronger and fitter than before. However, there are other benefits as well:
• You get fit without any equipment; you just need a gym membership or access to a free one (and most gyms offer both).
• You don’t need to pay anything at all if you want to do the program for free.
• If you’re not satisfied with the results, you can always try another variation of the program.
What Is CrossFit?
What Are Its Benefits?
• It helps to build muscle mass and strength. • It improves cardiovascular system and blood circulation. • It reduces stress levels and lowers anxiety level. • It makes them more flexible. • It teaches people how to move and stay active for the rest of their lives.
There are many other benefits you can get from this program, but these are the main ones. Most of them are pretty self explanatory, but let’s take a closer look at them: These exercises improve blood and oxygen flow throughout your body. This in turn causes your muscles and organs to become healthier, which also means that they will work better than before.
It also reduces the risk of weight-related illnesses like heart disease, cardiovascular disease, and high blood pressure.
What Are Its Drawbacks?
There are no major drawbacks to this program. However, some people who do not follow the proper form while doing the exercises can end up getting injured. That’s why it is essential that one does the workouts under the guidance of a professional or with somebody who already knows how to do them properly.
Is It Good For Beginners?
Yes, it is suitable for all kinds of people, regardless of their age, gender or physical condition. This is the reason why this program is suitable for people who want to get into shape without putting their bodies under too much stress. This program can also help you get over any phobias that you may have with exercising in general. You will get better results if you combine it with a proper diet.
How To Do The Workouts
First of all you need to find out which version of the program fits your needs. If you’re a beginner then you should start with the original version of it, since you won’t be able to keep up with more advanced routines. You have two options here: You can either work out on your own or get assistance from somebody who is already familiar with the program.
Whichever way you choose to go, you should always listen to your body and take a break if you feel pain or become over-exhausted.
The movements are supposed to be carried out at a fast pace. In some cases you will need to lift heavy weights and in others you will need to do it in as quick a manner as possible. You will also have to do the following:
1. Warm Up
You should begin each session with a warm up. This means that you will have to do a lighter version of the main exercise. For instance, if you’re going to do deadlifts, then you will need to do some simpler kinds of deadlifts before doing the real ones.
A good example would be leg lifts.
The actual workout is composed of several exercises that target different areas of your body. You should try to do one exercise for every major muscle group. The exact routine is different for everybody and changes slightly with each workout.
The warm up exercises mentioned above are not included in this list, so you will have to repeat those before you begin the actual workout.
3. Cool Down
This stage consists of doing lighter exercises to cool your body down after the main workout. The routine is also different for everybody, but the exact same as the warm up, which is repeated before each session. It should be noted that during the cool down, you will not be lifting as heavy weights as you did during the warm up or the actual workout.
These three stages are part of each session and should not be forgotten under any circumstances. If you’re working out on your own, then you should perform all of these steps as a circuit. That means that you will go from one station to the next, with very little rest in between.
However, if you’re working out with a partner or trainer then you will need to rest longer in between each movement.
You can choose to do as many or as few sets of each exercise as you see fit, although it is recommended that you don’t push yourself too hard during the first week of training. For best results, you should try to do at least three sets for each exercise and five sets for the larger muscle groups like your legs.
1 Week Beginner
This routine should only be done by people who are new to the whole process of working out. It is designed to introduce your body to the various exercises that it will be doing on a regular basis.
Warm Up – Upper Body Exercises
Exercise #1: Arm Swings
This exercise is mostly meant to get you moving and warm up your arms, but it’s also important for waking up your mind and preparing it for the great challenges ahead. Most people just do this automatically without really thinking about it, but you need to take it seriously. Swing those arms as if your life depended on it, because it just might!
Exercise #2: Arm Circles
Similar to the arm swings, but this time you are using a bit more concentration and control. Swing your arms in large circles first in one direction, and then in the other. Do this until you feel your shoulders loosening up a bit – this will ensure that your arms are nice and flexible and prepared for the heavy lifting to come.
Warm Up – Lower Body Exercises
Exercise #3: Leg Swings
The exercise starts with you standing up straight with your hands at your sides. Now keep your legs straight and simply kick one leg forward until it is extended out in front of you, then bring it back to the starting position. Do the same with the other leg.
Next, bend your knees and kick both legs out in front of you, then bring them back to the starting position. That’s one repetition. Do this for ten repetitions.
Exercise #4: Leg Circles
While keeping your legs straight, rotate them in a complete circle. Go clockwise twenty times, and then counterclockwise twenty times. After this, bend your knees and simply rotate your feet in a circle as quickly as you can.
Warm Up – Core Exercises
Exercise #5: Twists
This is a simple exercise that you can do while sitting in a chair. Simply lean to the left and then lean to the right, keeping your back as straight as possible at all times. This works out your core muscles and prepares them for more intense workouts later on.
Exercise #6: Rotations
While still sitting, lift your feet off the floor and bend your knees in toward your chest. Place both of your hands on your knees and simply twist your upper body from side to side as far as you can go. Do this for a full minute.
The Workout Routine
The exercises below are just rough guidelines. For the warm up exercises, do at least 5 repetitions of each exercise listed. For the workout routines, you can increase or decrease the amount of repetitions according to your own personal fitness level.
Warm Up Exercises – Upper Body
Exercise #1: Pushups
Place your hands on the ground just wider than your shoulders and place your feet together. Now bend your elbows and lower your entire body until your chin touches the ground.
Sources & references used in this article:
Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition by MM Smith, AJ Sommer, BE Starkoff, ST Devor – J Strength Cond Res, 2013 – g-se.com
Muscular fatigue in response to different modalities of CrossFit sessions by JL Maté-Muñoz, JH Lougedo, M Barba… – PloS one, 2017 – journals.plos.org
Do self-reported individual differences in preference for and tolerance of exercise intensity predict CrossFit® WOD performance? by AJ Whitney – 2016 – ideals.illinois.edu
The Truth About CrossFit by CA Grande – trainempyrean.com
What keeps athletes in the gym? Goals, psychological needs, and motivation of CrossFit™ participants by BA Sibley, SM Bergman – International Journal of Sport and …, 2018 – Taylor & Francis