If you have heard about CrossFit training and want to discover more about it, you are in the right place, because in this article you will find out everything you need about this trendy training.
Let’s roll!
What is CrossFit?
CrossFit is a training method that involves demanding multi-joint movements performed at high intensity. It is becoming – if it isn’t already – the most popular training method in recent years. It stems from the basic training program in military and police academies, basically in the United States of America, and forms the core training of high-level athletes who want to reach their maximum fitness, strength, and power.
When and where did it appear?
Greg Glassman, a former trainer is considered to be the founder of CrossFit during the 70s. He started designing the training program in the gym he had created in his home in Santa Cruz, California with the thought that it was the ideal training method to keep yourself fit and healthy. He created a way to evaluate constantly the effectiveness and the safety of each particular exercise. Since then, CrossFit has gained much popularity globally, resulting in fans all over the world that are estimated to exceed 4 million.
But, what makes CrossFit so popular among people?
The benefits of CrossFit
The basic reason behind its popularity is that it challenges all the elements of fitness, which are in random order:
- Stamina
- Flexibility
- Strength
- Speed
- The synergy of muscle groups
- Balance
- Accuracy
What’s more, is that CrossFit workouts respect all the core coaching principles:
- Of the best possible quality execution
- Of the effective burden
- Of the progressive increase in the burden
- Of the burden rotation
- Of the repetition and duration
- Of the specialization and personalization
- Of the long-term planning
- Of the interaction of training’s contents
- Of the periodical training
Having in mind all the above, CrossFit ensures a program that is challenging enough to be enjoyable on one hand while being associated with highly positive changes in the physical and mental state of the trainees on the other. It helps you build strength, lose weight and improve your cardio system. In a nutshell, it makes you fit, healthy, and in good mood at the same time.
What are the basic exercises of CrossFit?
CrossFit’s extensive exercise routine is not performed on static gym machines. The majority of the exercises are done using your body weight and some mimic everyday, functional movements (e.g. squatting, pulling, pushing, etc).
Simple exercises with body weight (bends, abs, back, pull-ups) and exercises such as half-sits, bench presses, and deadlifts, are properly combined with instrumental gymnastics exercises. Aerobic and anaerobic methods are also used. The important thing though is to perform the exercises correctly and at high intensity.
Sit-ups, push-ups, jumping jags, burpees, swings done with a kettlebell, thrusters done with dumbbells, and squats are some of the most common CrossFit exercises which are also done without or with the use of minor equipment. The list is endless and gradually you can enrich your program with more demanding ones.
What are the basic gym instruments for a CrossFit program?
The most important and therefore essential CrossFit equipment consists of the below micro-instruments:
- Weight bars, bumper weights, and safety collars
- Dumbbells
- Kettlebells
- Medicine balls (aka wall balls)
- Power Bands
- Jump ropes
- CrossFit Boxes
- Weighted vests
- Yoga mats
If you want to start small and in private you must begin by buying 1-2 sets of dumbbells and kettlebells, a medicine ball, a jump rope, and a yoga mat. If you join a CrossFit gym though you will find the equipment you need there and the one thing you will probably need to get for yourself is a mat.
Is CrossFit right for you?
CrossFit is aimed at everyone, regardless of age or previous fitness experience. Because its workouts have various levels (from beginners to advanced) is open to people of different levels of fitness and experience to participate. The exercise program can vary depending on the level of the trainee.
Thus, at the beginner’s level, the most important thing is to execute correctly the technical part of the exercises to gradually be able to strengthen your muscles and continue engaging in the training program safely while increasing the intensity of your performance.
CrossFit trainees perform the same program that is different every day (Work out of the Day) by simply adjusting the load and intensity according to each person’s capabilities. If you cannot do a specific exercise because, say, you have an injury, then you do some alternative exercise. And if you e.g. can’t do the standard reps, then you do less. Simple as that!
Can CrossFit be dangerous?
As can happen with every sport or training, under the wrong conditions, the wrong coaches, and the wrong behavior on your part, CrossFit can become very dangerous.
First, during CrossFit training, you are asked to perform a series of strength or endurance exercises as quickly as possible or to do as many repetitions as you can in a certain time frame. So, if you aim at reaching that goal and be in a hurry you risk executing the exercises in the wrong way thus straining your body or inflicting an injury on yourself.
When it comes to strength training, poor posture and high repetition speed, especially when heavy weights are involved, are the easiest ways to get you seriously injured. Especially if you work out alone without surveillance or you happen to have the wrong coach.
In addition, due to the nature of CrossFit, informal competition develops between members of the training team, which sometimes can make you overpush your limits.
Should you join a “box” gym or train at home?
CrossFit is an exercise program that brings joy, vitality, pleasure, and pride. Due to its dynamism, it strengthens self-esteem and body image.
While the majority of CrossFit training is done in the so-called “box” gyms where you get to work out in a group and experience the competitive spirit doing the WOD (Work out of Day), you can build your own small “box” in your home if you prefer to do some training alone.
All you have to do is to provide yourself with the basic micro-instruments, put your best spirit on and play your favorite music out loud. Oh, and don’t forget to set that timer!