CrossFit workouts are fitness regimens that consist of functional movement performed at high-intensity levels. High-intensity interval training, Olympic weightlifting, powerlifting, kettlebell lifting, Calisthenics, and other exercises are all incorporated into the fitness philosophy of CrossFit.
The technique was invented by Greg Glassman co-founded it with Lauren Jenai in the year 2000. It is a registered trademark with about 1,200 affiliate gyms throughout more than 155 countries around the world. the company is the largest fitness chain in the world.
The workouts are so effective because they emphasize the elements of load, distance, and speed, which help participants develop high levels of power. To accomplish this, various equipment such as kettlebells, rowers and bikes, medicine balls, speed ropes, rings, and plyo boxes may be used. All these functional movements are known as (WOD) “Workouts Of the Day”.
Benefits of CrossFit:
Weight loss:
CrossFit exercises help you burn more calories than other workouts, and that is because it incorporates high-intensity level and speed in their workouts. So, if your goal is losing weight then all you have to do is follow a healthy diet plan in addition to your CrossFit workouts.
A study found that caloric expenditure averaged 20.5 kcal/minute for male subjects and 12.3 kcal/min for females. (ACE ProSource in 2013)
It is good for your mental and emotional health:
Pushing yourself to new heights or levels in the CrossFit class teaches you that you are capable of more than you think. As a result, you will develop mental toughness and confidence to tackle the unknown in your life.
Helps you develop physical strength:
Due to the nature of CrossFit workouts which involves high intensity and multi-joint movements, it will help you gain muscle strength and stamina. Also, adding more weights or doing more repetitions of each exercise will increase your muscle gain.
Improves the quality of your life:
The workouts include functional exercises such as kettlebell swings, overhead presses, and squats. Also, exercises that mimic the movement you do in everyday life are incorporated into the workout plan, which will help improve agility, balance, and flexibility.
You may have heard some stories about the gruesome injuries caused by CrossFit, but the truth is of injury in CrossFit class is not higher than in any other high-intensity workout.
“Our findings suggest that CrossFit training is relatively safe compared with more traditional training modalities. However, it seems that those within their first year of training, as well as those who engage in this training modality less than 3 days per week and/or participate in less than 3 workouts per week, are at a greater risk for injuries” (Orthopaedic Journal of Sports Medicine,2018)
Like any other workout, if you get tired, lift more than you should, or lose the proper form you will be at risk of getting injured in CrossFit. To reduce the risk of you getting injured you need to do the following:
Check your form:
every workout has its form and movement that you need to follow because if you don’t do that then you are at risk of getting injured. Make sure to pay attention to your joints, back, and knees during any workout. Also, make sure that you join a gym with an experienced trainer who knows what he/she doing.
Know your limits:
You need to know when to push yourself and when to stop. CrossFit movement may mimic what you do in your everyday life, but pushing yourself too far will increase the chances of you getting injured. You need to learn to listen to your body, not only in CrossFit but in any other type of workout.
Is It for Everyone?
CrossFit workouts are for people of any age, gender, or at any stage of their lives. CrossFit classes are appealing to a wide variety of people. That’s because, despite each WOD having recommended weights and exercises, scaling is promoted by the majority of CrossFit boxes.
Scaling allows participants to complete the same workout but with different weights and movements. it will be determined based on the participant’s ability for the sake of producing the same intensity level. For example, if the WOD calls for 50 reps of a specific exercise, the trainer may ask one person to scale the number of reps down to 25.
So, if you were wondering whether this intense workout regimen is for you, then I would say yes. All you need to do is to take it easy and follow the instructions given by the trainers. With time you will see yourself at a high level of CrossFit and with a body in great shape.
CrossFit Lingo:
If you are a newbie the CrossFit lingo might seem intimidating, but no worries we will make sure that you become fluent in the language of CrossFit.
- T2B: “Toes to Bar”
- SDHP: “Sumo Deadlift High-Pull”
- MU: “Muscle-Ups
- HSQ: “Hang Squat”
- HSPU: “Handstand Push-Up”
- EMOM: “Every Minute on the Minute”
- Box: “CrossFit Gym”
- WOD: “Workout of the Day”
- METCON: “Metabolic Conditioning”
- AMRAP: “As Many Reps as Possible”
And many more, but we hope these acronyms help feel that you belong when you start your CrossFit classes.
Getting Started:
If you are interested in starting your CrossFit workouts, all you need to do is look online for an affiliate gym. At any CrossFit box if you are a beginner you are required to sign up for private or semi-private classes. Once you are done with that you can start joining group classes or continue working with your trainer, it is up to you.
CrossFit is a community, so it is the best option to join the classes with other participants once you are done with your private sessions with the trainer. Also, make sure that you are familiar with CrossFit workouts, and that you can keep up with the group.
If you are interested in other Types of Workouts click the links below:
Calisthenics – Bodyweight workout
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