CrossFit is a workout system developed by Greg Glassman. CrossFit was first introduced in 2005 and since then it has become very popular among bodybuilders, powerlifters, weight lifters, and other athletes. According to the official website: “The goal of CrossFit is to develop maximum strength, endurance and functional movement skills through a variety of different movements performed at extremely high intensity.” 
In 2009, the CrossFit Games were held in San Jose, California. The event attracted over 100 competitors from all around the world. The following year, a second competition was organized called the Open.
Since then, there have been several others events held to promote CrossFit as well as to raise money for various charities.
The most notable feature of CrossFit is its emphasis on functional training (also known as resistance training). Functional training involves working with the muscles and tendons rather than just using machines or weights. This type of exercise helps improve flexibility, range of motion, muscle tone, and overall health.
CrossFit trainers emphasize the use of these types of exercises to build their clients’ physical abilities.
The name CrossFit is derived from the acronym CROSSFIT—Combining Resistance Training With Sport Performance. The name also signifies how the program is a “cross” between different methods of training. Other names that were considered for the program include: “The Arena”, “The Academy”, “The Doctor”, “Functional CrossFit”, and “The Training Center”.
Crossfit attracts a large fan base of people who are looking to get fit, stay in shape, or become an athlete. It is very popular with military personnel and first responders. This is because the training involves the combination of different types of training that mimic real-life obstacles.
It also helps prepare them for any unexpected conditions that they might face during their work. The high intensity of Crossfit also helps increase an athlete’s ability to compete and excel. In addition, the program has been praised by trainers for its unique ability to prevent injury. It prepares athletes for the physical endurance required and helps strengthen weak areas in a balanced way.
Currently, Crossfit is a sport that is quickly gaining in popularity and has a dedicated following. Many people have been introduced to the sport through the annual Crossfit games. The games feature some of the most popular athletes to participate in the program.
The games also support the community and charities by generating money through their broadcasting.
The concept of functional training was first developed in the 1960s by Joseph Hartrick. However, it was not popularized until the 1990s and Crossfit helped to bring the concept into the 21st century. Today, there are several training facilities that have adopted these training techniques.
Crossfit has an official website where you can find a wide range of information on the program such as news updates, forums, nutrition information, media information, and merchandise. The website is organized to provide easy access to each section. In addition, you can even find information on the different certifications that are available for coaches.
The Crossfit games, which feature some of the most elite athletes in the sport, are held every year. This is to find the fittest athletes in the world as well as generate money for various charities. In addition, there are several smaller events held throughout the year that offer a more relaxed competition in a community setting.
These events help promote the sport and create more awareness about its benefits.
Crossfit can be easily added to your daily routine and does not take up too much time. You will start to see an improvement in your conditioning and strength after the first couple of sessions. The exercises are designed to be safe when performed correctly, but it is still important to master proper technique especially with weight lifting.
If you have any doubt about your ability to perform an exercise, then it is best to consult a professional or avoid that exercise altogether.
The following is a step-by-step guide that will help you get started with Crossfit:
Step 1 – Find a Facility
The first thing that you should do is find a facility that offers Crossfit. Often these facilities will be called “boxes” and they will have special classes dedicated to Crossfit. You can also find information on these facilities online.
Step 2 – Take a Class
Once you have found a facility nearby, the next thing that you should do is take a class. Often times these classes are free and they are a great way for you to see if Crossfit is right for you.
Step 3 – Get Some Equipment
The next thing that you need to do is get some equipment. This does not need to be expensive; some of the best Crossfit athletes train with used bars and weights. However, if you want to get some new stuff then here is a list of some good equipment.
Weighted Vest – This is great if you are trying to train for an endurance event. By adding resistance to your body, you will force your muscles to work harder and improve your conditioning.
Knee Sleeves – Some people say that these help and some say that they do not make as much of a difference. They do protect your knees though while you are performing squats.
Wrist Wraps – These are great for protecting your wrists while you are performing Olympic lifts.
Step 4 – Prepare Your Body
Crossfit is designed to train your body for real-life situations that involve movement such as running, jumping and climbing over obstacles. However, there are certain exercises that put stress on your body that do not occur in real life. As a result, it is important to prepare your body for some of these movements.
This can be done by performing the following exercises:
Jump Roping – This is a great exercise for improving your hand-eye coordination as well as your footwork.
Cross Training – It is also important to engage in non-weight bearing exercises such as swimming or rowing to improve your overall conditioning.
Step 5 – Train Hard and Safe
Now comes the fun part, actually training! There are many exercises that can be done, here are some of the main ones:
Pushups – These are great for working your chest, triceps and shoulders. Variations such as Clapping Push-Ups can be done to increase the difficulty.
Crossfitters tend to have strong arms and weak backs, so it is important to perform Back Extensions and Hyperextensions to strengthen your spinal muscles.
Jumping – This is one of the most important abilities you can have. By performing exercises such as Broad Jumps, Box Jumps and Vertical Jumps you can improve your leg strength and explosive power.
Lifting Weights – This is what most people think of when they hear the word exercise. By improving your strength you will be able to run faster, hit harder and increase your endurance.
Power Cleans – This is a weight training exercise that will help you in nearly any physical task, from running fast to lifting something heavy.
Pull-ups – These are one of the hardest exercises you can do and require you to hang from a bar and raise your body up to the bar using only your arms.
Push Presses – This is another great weight training exercise that works on several different muscles groups.
Squats – This is probably the most important exercise for Crossfit as it works on several different muscles groups and helps improve your overall fitness.
Step 6 – Staying Motivated
As with any exercise program it is easy to get unmotivated and lazy. Crossfit requires a huge time commitment so it is important to stay motivated. One way to do this is to sign up for a competition.
This could be as simple as competing against your friends or it could be as involved as joining your local Crossfit gym’s team and going for the gold at the annual championships.
If you are looking for a little extra motivation, take a look at how the professionals do it. The top Crossfit athletes in the world all have incredible fitness and perform much better than the average person, so if you emulate what they do you will improve your own health and fitness.
You can also try to beat your previous best scores. This can be anything from your fastest time running around the block to completing the most pull-ups in a single set. The more you do Crossfit and the fitter you get, the higher your scores will get.
Crossfit may seem like a simple program to inexperienced people, but there is a never-ending amount of depth to it that can keep even the fittest people interested for years.
One final tip to staying motivated is finding a workout partner. Having a training buddy will make it far more likely that you actually follow through with your training as you have someone to suffer along with and encourage you when you are feeling lazy.
Step 1 – The Warm-up
Crossfit involves a lot of intense physical activity, so it is essential that you warm-up before any workout, not matter how quick it is. It takes about 30 minutes for your muscles to warm up and get pliable enough for you to really start pushing them hard.
Step 2 – The Main Workout
The main Crossfit workouts change daily, so you will need to check your specific box’s schedule for what you are supposed to be doing that day. Some days there may also be a separate weight lifting session later in the day.
The key to these sessions is having a programmed workout that slowly gets more and more difficult as you continue doing the exercises. This is called Linear Progression and it is the most effective way to get results from weight training.
You start off doing a moderate amount of reps of the exercise at a low weight. Each subsequent session you do that exercise you then increase the weight you are using and do fewer reps. For the exercises involving multiple sets with the same weight, try to increase the number of reps you do each set.
This will help you improve your stamina as well as your strength.
Sources & references used in this article:
Benefits of structural integration for crossfit athletes competing in the “Sport of Fitness” by KJ Kula – Yearbook of Strutural Integration, 2013 – flexibilityrx.com
Let’s work on your weaknesses’: Australian CrossFit coaching, masculinity and neoliberal framings of ‘health’and ‘fitness by M Nash – Sport in Society, 2018 – Taylor & Francis
Reinvention Through CrossFit: Branded Transformation Documentaries by B McCarthy – Communication & Sport, 2019 – journals.sagepub.com
CrossFit (Cult) ure: a Rhetorical Analysis of Symbolic Convergence Through Digital Media by MK DeChristopher – 2019 – vtechworks.lib.vt.edu
The CrossFit sensorium: Visuality, affect and immersive sport by L Heywood – Paragraph, 2015 – euppublishing.com
Mood state changes accompanying the Crossfit Open™ competition in healthy adults by AG Box, Y Feito, SJ Petruzzello, GT Mangine – Sports, 2018 – mdpi.com