The CrossFit training system began to gain popularity at the beginning of the 2000s, and there are still crowds of female fans among professional and amateur athletes. The system has proven its effectiveness at the world level, which is why there are so many people who want to train and compete in the CrossFit Games.
This technique is designed not only for professionals, but also for beginners who want to improve their physical condition. A huge variety of workouts will allow girls to practice both at home and in the gym. The programs are available to everyone; many complexes can be performed without special equipment. This unique technique will help strengthen the heart, remove excess weight, strengthen muscles, increase endurance, the main thing is to maintain an adequate load.
What is crossfit
CrossFit is a unique training system aimed at improving physical indicators such as strength, endurance, power, speed, flexibility.
The system involves sets of exercises performed with high intensity in a short period of time. The technique incorporates elements of different sports - weightlifting and athletics, powerlifting, gymnastics, kettlebell lifting. CrossFit training involves performing special complexes (WOD). Since the workouts contain strongman exercises - deadlifts with heavy weights for 1-5 repetitions, jerks, presses, moving heavy objects, girls do not need to do these exercises, and it is not even advisable. Such loads can cause serious harm to an unprepared body. Women's workouts will differ in severity and number of repetitions. The classes will be more aerobic than strength training, the load is carried out using your own weight or small weights with multiple repetitions in one exercise, from 5 to 20. By performing several rounds, continuously repeated for 10 - 30 minutes, you can achieve the following results:
- development of endurance;
- strengthening the heart muscle;
- strengthening muscles and ligaments;
- improvement of the respiratory system;
- weight loss;
- improvement of shape, without the growth of large amounts of muscle.
WOD - from English. Workouts of the day, a set of exercises aimed at developing speed, endurance and strength, are performed by repeating rounds (circles) against time. There are WODs with different conditions for each day.
Rounds – repeatedly repeated WOD exercises; after completing the last exercise of the complex, the second round begins with the first exercise without a pause. And so the indicated number of rounds.
Attention! It is important to warm up the muscles well before loading and fix the position of the lower back. To tone and fix the lumbar region, it is recommended to perform hyperextension before starting the complex. Perform 3 sets of 20 reps.
Contraindications
- any disorders of the cardiovascular system;
- injuries;
- any disease during the period of exacerbation, inflammatory processes;
- pregnancy and lactation.
About myths
An attempt to rank injuries in the most popular sports raised many questions about why we did not analyze CrossFit.
Because crossfit is a separate topic of conversation. The popularity of this sport, which is quite new not only for Russians, but also for the whole world, is growing exponentially! These are no longer isolated groups of neophytes huddling in basements or throwing around old Kirovets wheels in recreation parks. The popularity of CrossFit is such that new gyms are being created for it and old ones are being repurposed. Large companies that produce sports equipment and special uniforms and shoes work for its sake, athletes from other areas go to it... CrossFit is eager to become a Big Sport. And this is good. And that's bad. Good for these same manufacturers and doctors (like me). Bad for athletes.
“CrossFit is not a specialized fitness program, but a deliberate attempt to optimize an individual's physical performance in each of 10 fitness domains: cardiovascular and respiratory endurance, muscular endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy " - the words of the founding father of CrossFit Greg Glassman. Very well and beautifully said! And the thoughts are excellent and correct! It is very reminiscent of our government’s statements on New Year’s Eve, when they tell us how well Russians will live next year.
What do we have in the end? What follows will be only my own observations of live CrossFitters, which do not allow me to agree with Greg Glassman.
A month ago I was as a sports doctor at an amateur CrossFit tournament. It was just tough. A girl weighing no more than 50 kilograms is standing and lifting a barbell of 52.5 kg... Her arms are trembling, her legs are trembling, her tummy is trembling, she is shaking all over, and in the middle of the spectators and fans stands her husband with a one-year-old child in his arms and actively supporting his wife... In the corner on the floor A “shot” crossfitter lies suffocating, greedily gasping for air, in another corner on a bench someone is trying to relieve a leg cramp... I will not retell the deprecated language that I heard from my brother, who attended this event and saw all this.
Main news on the topic
Chasing an athletic body makes you disabled. Rating of the most dangerous workouts
You can argue that any sport, when it is a Big Sport, is traumatic. And I will completely agree with you, since great successes are achieved at the edge of human capabilities. But the sport should not be lethal at the stage of entry into it, already at the stage of amateur tournaments.
Why is CrossFit especially traumatic, despite the wonderful words about it? Once again, these are my own observations, since there are no real scientific studies of injuries among CrossFitters at the moment. There is no particular desire to believe what stakeholders write (sports associations on the one hand, and doctors on the other).
Crossfit or gym, which is better?
The difference between CrossFit and training on simulators is that specially designed WODs involve a larger number of muscles at the same time, while strengthening them and accelerating fat burning. The simulators work one muscle group at a time, isolated from others, so the results from CrossFit will be faster, and less time will be spent on high-intensity training. The gym is also equipped with the necessary equipment - dumbbells, barbells, balls and weights, so CrossFit WODs can be performed in the gym. The effectiveness of the classes will depend on you.
An important condition will be mood, good health, speed of execution, quality. It follows that training with free weights, without machines, is suitable for CrossFit classes. Such loads will quickly bring the body into shape, in contrast to monotonous split workouts.
Strong and beautiful - athletes who will inspire you to do CrossFit
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The girls of the Crossfit world are some of the hardest working, talented, and fittest women on the planet. Daily CrossFit workouts without excuses force them to be closer to their goals and motivate others to achieve small victories over themselves. Despite their injuries, overcoming themselves every day, these girls persistently pursue their dreams.
Even if you don’t have a goal to stand on the CrossFit Games podium, physical activity in the gym makes your body toned, strengthens your ligaments, and also brings a lot of positive emotions. They change our worldview and improve our quality of life. Complexes can be impossible and debilitating. But movement is life.
The CrossFit Open has begun, get inspired by these incredible athletes!
1. Jess Coughlan (@jessicaccoughlan) is a 29-year-old Australian athlete who shows very good results at her young age. Jess's hobby, in addition to sports, is also dogs, of which she has a lot at home.
2. Brooke Wells, Brooke Wells (@brookewellss) is a promising US representative who finished 14th at the 2017 Games.
3. Anna Hulda Ólafsdóttir (@annahuldaolafs) – slim and beautiful CrossFit mom, three-time winner of the title of “Best Weightlifter in Iceland.”
4. Sara Sigmundsdóttir (@sarasigmunds) – one of the strongest CrossFit athletes in Iceland, winner of the CrossFit Games 2015, 2016. Sarah is known for the fact that no matter what happens in competitions, she always smiles, even in pain.
5. Megan Lovegrove, Megan Lovegrove (@meglovegrov) – a native of England. Over the past few years, it has successfully competed at the European level. Her desire to qualify for the individual category at Regionals is stronger than ever. Based on the results of the Open 18.1 complex, the athlete ranks 5th on the leaderboard in Asia.
6. Kristi Eramo (@kristieramo) - an American who took 8th place at her debut Games in 2016. Last year the girl became 13th.
7. Lauren Fisher, Lauren Fisher (@laurenfisher) is a young promising athlete who loudly declared herself in 2014. Then she took 9th place in the world ranking.
8. Brooke Ence (@brookeence) is one of the most popular CrossFit girls, releasing her own line of sportswear. This beautiful blonde also constantly appears in films. Ens missed the 2022 CrossFit season due to neck surgery. Eleven months later this year, she is looking to make up for lost opportunities with renewed vigor and inspiration.
9. Madeline Sturt (@maddiesturt) is a 21-year-old athlete from Australia who is participating in The Open for the seventh time, despite her young age. For the second year in a row, Pacific Regional gets to the Games from 5th and 4th positions. The girl is one of the smallest representatives of CrossFit, as her height is only 158 cm.
10. Annie Thorisdottir (@anniethorisdottir) is an Icelandic woman who needs no introduction. A winner and veteran of the Games, the athlete has been holding a leading position in competitions for a long time.
11. Emily Abbott, Emily Abbott (@abbott.the.red) – 4-time Games competitor who is one of the top 20 best fitness women on Earth. She is one of the strongest athletes in Canada's new West Coast region.
Clangin' and bangin'… #DontTreadOnMe
A post shared by Emily Abbott (@abbott.the.red) on Jun 16, 2017 at 6:17am PDT
12. Camille Leblanc-Bazinet (@camillelbaz) is a 29-year-old beauty from Canada who won the title of “Fittest Person on Earth” in 2014. Last year, the girl withdrew from the competition due to an aggravated shoulder injury, but she is not going to miss this season and will take part in the Open. Regionals in the South West were not left without a leader, because Leblanc had not fallen below second place in them since 2012.
13. Sarah Loogman (@sarahloogman) is a great CrossFit Games team player as part of the “CrossfitImvictus” (@crossfitinvictus) team.
It's a suit, made up entirely of sweat suit material…the perfect combination. The suit goes from day to night and night to play. Don't settle for substitutes, swettle for swubsiswuits. No? @newgirlonfox @iammaxgreenfield @zooeydeschanel @mrjakejohnson
A post shared by Sarah Loogman (@sarahloogman) on Feb 28, 2018 at 10:03am PST
14. Julianna Hasselbach, Julianna Hasselbach (@juleshasselbach) - American athlete. The teenage girl’s dream of getting to the Games came true in 2015, where she successfully qualified from the Northwestern region of the United States. But at the age of 18 she failed to reach the regional level.
15. Cheryl Brost, Cheryl Brost (@cherylbrost) is a mother of two grown children who constantly competes with women half her age. Cheryl is a two-time winner of the Games (2016, 2022) in the “Masters 45-49” category. She took up CrossFit at the age of 39, after playing in the soccer league, and to this day she perfectly shows everyone that the sports world is not only for young people, but also for those over 40.
16. Shellie Edington (@shellie_edington) is a 53-year-old 2016 CrossFit Games champion and 2014 and 2017 Games medalist. Shelley is a great example of how you can look fit and attractive after 50.
? quads on? Monkeying around with #lsitstrictmuscleups …………………………………….. Notice the #falsegrip – development of this grip is imperative to #Crossfit #gymnastics. Check out link in bio for tips on how to develop your false grip. #youarenotdoneyet #getmasterfit #crossfit #crossfitgames #crossfitmasters #crossfitmom #crossfit614 #womenofcrossfit #fitandfifty #fitafterfifty #614 #fitafter40 #cbus #ohio #crossfittraining #rxsmartgear #ripfix #mastersathlete #oly #crossfitlife #libertelifestyles #liftwraps #teamsavage #savagebarbell @rxsmartge ar @blitzbelts @ripfix @rpstrength @rootznutrition @hydrusperformance @wodndone @savage_barbell @crossfit @crossfitgames @libertelifestyles @liftwraps
A post shared by Shellie Edington (@shellie_edington) on Feb 1, 2018 at 5:04am PST
17. Thuri Helgadottir (@thurihelgadottir) - the best weightlifter in Iceland in 2017. She took part in the Games 4 times. For the third year in a row, the girl qualified for the CrossFit Regional in fifth place.
18. Solveig Sigurðardóttir, Sólveig Sigurðardóttir (@solsigurdardottir) competes for the CrossFit XY team that participated in the Games 2022. After completing the 18.1 complex, the guys occupy 9th place in the world ranking.
19. Kara Saunders, Kara Webb (@karawebb1) is an Australian competitor who has been leading the Pacific Regional for 7 years. Last year she was 2 points short of victory, but this year she will try to win back and beat her rivals.
20. Alessandra Pichelli, Alessandra Pichelli (@alessandrapichelli) was born in Montreal and raised in Canada and Japan. Before CrossFit, I was rowing. In 2013, she became the best recruit of the year, taking 4th place. Currently it is one of the leaders in the California region.
All athletes are completely different, but they are united by a love of hard work and fitness. Share your choice. Who will you be supporting at the Open, Regionals and CrossFit Games this year?
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Author Ivan Tungusov
Project expert. Training experience - 12 years. A good theoretical basis on the training process and proper nutrition, which I am happy to put into practice. Need a recommendation? This is for me 
Editorial team cross.expert
Pros and cons. Pros and cons of CrossFit for girls
In any case, adequate, moderate load will only be beneficial. You should not compare the form of professional female athletes in competitions with the real one that CrossFit can give. Without lifting and jerking heavy weights, it will not be possible to build mountains of muscle, especially in the female body. On the contrary, aerobic exercise will give you more femininity, rounded and toned shapes. It is not recommended to work with heavy weights; prolonged and heavy loads may disrupt the menstrual cycle.
Celia Gabbiani
Country: France Age: 30 years old
Celia Gabbiani was born in 1990 in the French city of Marmande. She was introduced to the sport by her sister, who was a swimmer. At the age of 10, Celia already participated in competitions, showing good results. At the age of 19, she moved to Toulouse to train as a lifeguard. During her studies, she decides to stop playing professional sports and starts looking for a job.
The girl was introduced to CrossFit by a driving instructor she knew, who also worked as a trainer at a local CrossFit gym. She quickly became interested in the new direction and after 3 months she was already successfully performing in tournaments. But with the victories came disappointments. Relatives and friends did not support the girl’s new hobby, saying that she was becoming too muscular. However, Celia continued her training regardless of what was said. In her opinion, a muscular girl can also be feminine.
Her idol is Andrea Ager. Looking at her, she hopes that one day she will repeat her success and be able to qualify for the Games, at least as a member of the team. Yes, perhaps her results are not so high yet, but she continues to do what she loves and this is worthy of respect.
Now Celia is one of the most popular CrossFit girls on Instagram, followed by half a million subscribers, and she owes her success to her unshakable self-belief and incredible hard work.
Crossfit for weight loss
Since CrossFit is largely an aerobic exercise, the weight loss benefits of this technique are undeniable. During intense endurance work, the heart rate zone reaches a high level, so the body begins to burn its own fat. The disadvantage of highly effective loads is that working in the extreme heart rate zone will provoke muscle burning; to prevent this from happening, train at a comfortable heart rate. An important condition for losing weight is longer exercise, lasting at least half an hour, including warm-up, cool-down, and special preparatory exercises. During the first 20 minutes of training, glucose is burned in the liver, then energy is taken from fat deposits. Therefore, train for 30 to 60 minutes. Of course, you can’t overeat, otherwise more calories will be replenished than expended.
Rebekah Vitesson
Country: Sweden Age: 25 years old
Rebeca is a very cheerful, young and attractive athlete. She is originally from Sweden, but now lives in Copenhagen, Denmark, where she moved in 2017 to join the CrossFit team The Butcher's Lab and compete at European regionals. Her team successfully entered the top 5 strongest teams in Europe for 2 years and qualified for the CrossFit Games. Rebekah came to fitness from basketball after she realized that she needed to look for new goals.
Frequency of training
WODs are designed for every day, by choosing exercises that were not performed in the previous workout, you can easily recover, and the functional development of various indicators (running, strength, flexibility) allows you to train daily. For beginners, it is better to train every other day; an unprepared body can get tired faster and experience stress from intense exercise. To begin with, three classes a week are enough, gradually increasing to four. For complete recovery, there should be two days of rest per week, especially with frequent training. Rest will prevent muscle strain.
Alize Andreani
Country: France Age: 32 years
Alizée Andreani was born in France on December 23, 1987. Instagram and CrossFit star, ranked 115th in the world at the 2022 Open and finished 28th at the 2022 European Regionals. Her love for sports was instilled in her by her parents-athletes, who sent her to gymnastics at an early age, and for good reason. She was recognized as the best gymnast in the country 4 times. After finishing her career, Alize worked briefly as a coach until her younger brother introduced her to CrossFit, after which the girl’s life changed dramatically.
Today Alize is one of the top 5 strongest French CrossFit athletes. Outside of the gym, she enjoys skiing and scuba diving. The girl constantly tries to work on her weaknesses, but her least favorite exercise is still medicine ball throws - with a height of 153 cm, they give a significant advantage to her rivals.
Crossfit exercises for girls
Exercises with dumbbells:
- dumbbells;
- thrusters with dumbbells;
- twisting the body.
Barbell exercises:
- squats with a barbell on the shoulders;
- front squats;
- overhead squats;
- shvungs;
- thrusters;
- deadlift;
- good morning;
- lunges.
Exercises with your own body weight:
- air squats;
- burpee;
- setups;
- hanging leg raises;
- push ups;
- pulling towards the bar or rings;
- jumping on a box;
- jumping over a box;
- long jump;
- jumping rope;
- run.
CrossFit training program for girls
Program for Beginners
WOD1
- Perform the complex the maximum number of rounds in 5 minutes
- Squats with a kettlebell to the chin 15
- Burpee 10
- Setups 15
WOD2
- Complete in 20 minutes. maximum number of laps.
- Air squats 15
- Push-ups5
- Pull-ups to the bar 10
Home workouts
WOD1
- Complete 5 Rand in the shortest time possible
- Jump squats 15
- Push-ups 15
- Setups 15
WOD2
- Complete 10 rounds in the shortest possible time.
- Push-ups 15
- Air squats 20
WOD3
- For speed.
- Burpee 10-9-8-7-6-5-4-3-2-1
- Squats 10-9-8-7-6-5-4-3-2-1
Exercises in the gym
WOD1
- One round at a time.
- Push-ups 15
- Box jumping 30
- Setups 50
- Pull-ups 20
- 1800 meters Run
WOD2
- Perform for 20 minutes.
- Box jumping 20
- Burpee 20
- Jump rope 50
- Push-ups 10
- Setups 20
Exercises for weight loss
WOD1
- Perform for 30 minutes.
- Burpee 1 minute.
- Jump rope 1 minute.
WOD2
- Farmer's walk 200 times without weights.
WOD3
- Burpee 10 minutes.
WOD4
- Jumping rope 3000.
Meals before and after classes
The main foods in the diet when practicing CrossFit will be proteins of animal origin. However, complex carbohydrates cannot be excluded, which are necessary to maintain energy, especially during high-intensity exercise. Before training, you need to eat one and a half to two hours. After class, you need to restore your strength within forty minutes. It is advisable to include fruits and high-protein foods in this intake.
What is cross training?
In the process of training activities, special programs for classes are created. They are generated according to predetermined desires for changes in a person’s figure and health, which should be the result of purposeful CrossFit training.
What is cross training?
The training process itself is organized as follows. The activity will be completed over a certain period of time. The complex consists of several exercises that are performed in a circle. If the training program consists of four exercises, then they are performed alternately from the first to the sixth with a rest interval of twenty to forty seconds. After completing the sixth exercise, the athlete begins to perform the first exercise again. This continues until the end of the time allotted for the training process.
There is another option for organizing the CrossFit training process - reviews from girls, photos before and after which also indicate the effectiveness of this method. It consists of performing a complex consisting of a certain number of exercises. The complex must be completed in the shortest possible time.
CrossFit workouts for beginners
Another positive aspect of cross-training is the different types of loads.
Results from CrossFit classes for girls
In just a month of training, a significant improvement in the girls’ physical fitness is observed. There is muscle tone, the appearance of a slight relief, while a decrease in volume due to the burning of subcutaneous fat. Long-term training will help you completely get rid of excess weight and gain a sporty look. The overall endurance of the body improves, the loads of everyday life are easier to bear, sleep and metabolism improve.
Important! In addition to strength exercises, it is recommended to stretch muscles, this develops flexibility and promotes rapid recovery. The elasticity of muscle fibers prevents injuries and sprains.
For everyone
Men and women, both experienced athletes and beginners, take part in group training. It’s difficult for beginners in any sport - however, with the necessary motivation and support from a coach, you can achieve the first results in a short time and confidently continue training with the group. The CrossFit mentor will make sure that everyone in the group is given a feasible load. A careful approach helps avoid injury and health problems. On the contrary, optimal physical activity at the peak of capabilities reveals the athlete’s potential and makes it possible to show even better results.
Are you ready to train your body and test your character? Welcome to our CrossFit group classes!
