The most interesting feature of CrossFit is the combination of exercises in one workout aimed at developing strength, endurance and functional capabilities of the body. It is the opportunity to become “higher, faster, stronger” at the same time that attracts beginners and experienced athletes.
CrossFit training – benefit or harm?
15 CrossFit WOD training programs
Nutrition for gaining muscle mass: Calories and nutritional supplements
Although CrossFit training will not allow you to achieve outstanding success in any specific sports discipline, you can achieve comprehensive development of all physical abilities of your body.
The basis of training in CrossFit is WOD (WOD) - Workout of the day.
CrossFit WOD (WOD) is a ready-made program of several exercises, limited either in time or volume (number of exercises and approaches) and performed in one workout.
Crossfit exercises basic WODs
- Pull-ups
- Push ups
- Squats (without additional weights)
- Burpee
- Press raises
- Push-ups while standing on your hands
- Jumping on a box
- Single leg pistol squats
- Thrusters
- Snatch
- Jerk (Clean&Jerk)
- Barbell clean (Clean)
- Front Squats
- Overhead squats
- Deadlift
- Rowing
- Exercise on the bar/rings (Muscle up)
- Kettlebell swings
- Throwing the ball at the target (Wall-Ball)
For beginners
: You can do CrossFit exercises at home. These are: squats (without weight), push-ups, sit-ups, pull-ups. Too easy? However, the four basic CrossFit WODs for beginners consist entirely of these exercises. Also, at home without additional equipment, you can do more complex CrossFit exercises: push-ups, standing on your hands; jumping on a box, pistol squats.
Basic CrossFit WODs for beginners: Angie, Barbara, Chelsea, Cindy
How to track your heart rate during exercise
First measure the frequency in your quiet state. Then go around the circle and measure again. The frequency should not exceed 70% of the maximum.
The maximum is easy to calculate: it is 220 minus your age.
A minute's rest should bring your heart rate down to the initial plus 20%. If this does not happen, rest some more. It is convenient to use a fitness bracelet to monitor your heartbeat
One of my friends neglected this rule, took up training too eagerly, and as a result, he did not get beautiful muscle definition, but... heart problems. Or rather, the problems probably existed earlier. But his heart began to worry just when the man, who had not previously exercised, suddenly began to train intensively, without giving himself enough time to rest and recover. Naturally, the doctor prohibited such training, even in “light” mode.
Barbell clean (Clean)
To warm up before doing the barbell clean, you can do exercises with dumbbells that externally rotate the shoulder (see video).
Exercise technique:
- starting position: hold the barbell at mid-thigh level (arms slightly wider than the pelvis, as in a deadlift), torso slightly tilted forward;
- with a sharp movement, pull the barbell towards your chin, while simultaneously turning your elbows up and raising your shoulders parallel to the floor;
- at the top point you need to sit a little under the bar, while the bar should be on the front delts;
- Do all elements of the barbell clean continuously, without stopping;
- On the first rep, you lift the barbell off the floor, just like a Deadlift. Then you don’t lower it to the floor, only at the end of the approach.
video - Barbell clean crossfit exercise technique
Short story
The word “CrossFit” currently refers to a sports movement based on the philosophy of multifaceted physical development. At the same time, this is the name of a fitness company founded in 2000 by athletes Greg Glassman and Lauren Jenai. CrossFit exercises are divided into purely physical exercises, intended for people without professional sports training, and more complex ones, which are practiced by trained athletes for competitive purposes.
The ideologist of this sports trend is Greg Glassman, a former professional gymnast. The first CrossFit gym opened in California in 2001. Over the 15 years of development of a new direction in strength sports, about 4,000 gyms have been opened around the world in which this system is practiced. In some countries (for example, Canada), crossfit is officially included in the training program for special forces of the armed forces and fire brigades. There is even a CrossFit Kids direction designed specifically for children.
Experts define crossfit as a training system that develops all the physical qualities of an athlete - endurance, strength, speed, flexibility, coordination. At the same time, the means of achieving these qualities can be very different. Classes usually include rapidly changing circuit training of various directions.
Barbell Snatch (Snatch)
The Snatch and Jerk are technically very complex exercises; they came to CrossFit from weightlifting. To avoid injury, beginners should perform them under the supervision of an experienced trainer.
Execution technique (details)
- feet shoulder-width apart, toes turned slightly outward (during a squat, the knees will also be spread to the side, and not forward);
- with your back straight and slightly arched in the lower back, squat below parallel with the floor (“butt to the floor”);
- take the barbell with a wide grip (see video), the shoulders are moved slightly forward of the bar, “covering” it;
- we straighten our legs and pull the barbell up to the middle of the thigh (the bar slides along the front surface of the legs, do not tear it away from the body);
- try to pull the barbell under you and up – not with your hands, but with your whole body;
- first of all, the elbows (and not the forearms) rise up and the bar “flies” upward due to the acceleration given to it in the snatch;
- the torso should straighten when the bar is at groin level;
- after the jerk, the barbell is brought up on straight arms and at the same time a squat is done (i.e., in fact, you find yourself in the starting position, only the barbell is not on the floor, but above your head on straight arms)
video – Barbell snatch (Snatch) crossfit exercises technique video – Barbell snatch (Snatch) crossfit exercises technique video – Barbell snatch (Snatch) crossfit exercises technique
Intensive training is not for everyone
The CrossFit program focuses on speed and weight, not technique. This complete focus on quantitative results attracted many people because it was through this system that they achieved their results.
Those who engage in strength training and work to develop power and tone know that it is necessary to bring the muscles to a certain point of fatigue, after which recovery and growth occur. That's why common strength techniques work muscles to the point of exhaustion and then quickly replenish them with the nutrients they need to recover.
Following the program, strength athletes gradually increase weights, frequency and intensity of training, while continuing to gain muscle mass.
CrossFit offers muscle building through explosive and balanced full-body work. Despite the results achieved, many fitness experts express doubts, in particular due to the lack of a comprehensive guide for beginners.
Such extreme loads are not recommended for beginners, as this can lead to injury. This is especially true for those people who have not been actively involved in sports for several years. Anyone who understands medicine and fitness understands that a beginner cannot cope with this system without harm to health - at least that’s what experts think.
Another group of experts believes that the intensity of CrossFit training is dangerous not only for the inexperienced, but also for those who exercise regularly. Anyone who starts a workout too intensely, without a proper warm-up (and often even with one), runs the risk of injury.
In addition, there are discussions regarding technique, since performing an exercise of this intensity without proper technique greatly increases the risk of injury, especially to the joints and back.
Despite all the risks, adherents of the system argue that training according to the CrossFit system is not just a fad, but a challenge necessary for self-motivation. The system is especially attractive to military personnel, firefighters, and police officers who would like to push the boundaries of fitness and strength. They believe their job is worth the risk, but because they experience it every day, they find it difficult to find more challenging workouts.
It's no surprise that CrossFit incorporates endurance exercises from more traditional training programs. As for the workouts themselves, these short, exhausting sessions are not suitable for the faint of heart, or those who are used to working out only on weekends, or spending a couple of hours a week in the gym.
The 6-day, one-off cycle involves intense training to the limit of your physical capabilities, and is designed for people with a higher than average level of fitness.
The intensity of the workouts in CrossFit is one of the reasons why it is considered only a “passing fad”, while its adherents feel a certain elitism from hard and risky training.
Clean and Jerk
The Push exercise consists of two parts: taking the barbell to the chest and pushing (throwing) the barbell up. Those. By mastering these two exercises separately, you can prepare to perform the Jerk.
Exercise technique:
- starting position – feet shoulder-width apart, knees bent, back straight with a deflection in the lower back;
- The barbell is pulled by straightening the legs and back muscles (those with stronger legs sit lower and pull mainly using the leg muscles; those with stronger backs, on the contrary, do not lower the pelvis too low in the starting position so that the main load during the pull is on back muscles;
- the lift should be made when the bar reaches the middle of the thigh - straighten the body with an “explosive” movement and at the same time pull the bar to the chin;
- The squat is performed after the lift - you need to “sit down” under the barbell and lower the bar onto your shoulders;
- lift the barbell over your head either “scissors” (with your legs apart as when performing lunges) or without changing the position of your legs;
- fixing the barbell at the top with straight arms, legs and back straight.
video – Push crossfit exercise technique video – Push
Tips for Beginner CrossFitters
How to get the most out of training and avoid injury? Tips on nutrition, training and other important aspects of CrossFit are located below.
Nutrition
To train intensely, you need to eat a lot and eat right.
You will have to give up “garbage” in the form of sweet, fatty, fried and starchy foods. It is better to lean on boiled and stewed food. More unsaturated fats, complex carbohydrates and quality protein.
Pay special attention to vitamin complexes and other dietary supplements. Fish oil, vitamin complexes, creatine, glucosamine, chondroitin, glutamine and BCAA are supplements recommended for use. It is imperative to support the heart, for example with asparkam (you should consult your doctor before taking it)
If you don’t have time to eat, use a gainer and protein, but without fanaticism
It is imperative to support the heart, for example with asparkam (you should consult your doctor before taking it). If you don’t have time to eat, use a gainer and protein, but without fanaticism.
Workout
If before starting CrossFit you did nothing and led a sedentary lifestyle, then the first time of training should be of a preparatory nature. No complex multi-joint exercises with heavy weights.
Keep a training diary so you don't forget anything, make changes, and be able to track your progress.
Technology needs to be improved constantly, throughout your life. At the initial stage of training, as much time as possible should be devoted to establishing the correct technique.
Recovery
Even a properly designed training plan will be useless without proper recovery.
You need to sleep at least 6 hours, and ideally 8 hours. Don't miss the opportunity to take a nap during the day.
Massage and sauna are required at least once a week. Do not forget to unload the central nervous system, because it is also subjected to heavy loads during heavy training. Going to the cinema, walking in the fresh air and chatting with friends are the best restorers of the central nervous system.
Single leg pistol squats
Pistol squats will help develop flexibility, coordination and balance. But if you have problems with your knees, then it is not recommended to perform this exercise without consulting a doctor.
Exercise technique:
- start squatting on your right leg, keep your left leg straight, do not touch the floor with it;
- Stretch your arms forward for balance;
- at the lowest point, the left leg is almost parallel to the floor, while you need to squat below parallel (i.e., the thigh of the working leg (the one on which you squat) should fall below parallel with the floor);
- with a powerful movement, still without touching the floor with your left foot, stand up, returning to the starting position.
You can perform pistol squats by alternating your working leg, or you can do the required number of repetitions on one leg and then on the other.
video - Squats on one leg with a pistol crossfit exercise technique
How to make a pistol if you are a beginner and still can’t do it?
You can perform auxiliary exercises (see video below):
- Regular squats on two legs - but place one foot on an elevation (dumbbell, pancake) - this way the load will be greater on the leg that is on the floor.
- Pistol squats on a chair. Squat on one leg, holding the other in weight. Use a chair/bench to make the exercise easier.
- Pistol squats with one hand holding the loop of a pulley machine.
- Pistol squats holding onto a bench. Raise the bench (as if doing an angled bench press), grab the top of the bench with your right hand (you will be squatting on your right leg), and hold the toe of your left foot with your left hand while performing the exercise.
- Pistol squats, holding the toe of your left foot with your left foot while performing the exercise (squat on your right).
Auxiliary exercises in order of increasing difficulty: 1 – the easiest, 5 – the most difficult. If you can do 10 reps of an exercise, move on to a more difficult one. Over time, with the help of these auxiliary exercises, you will be able to make a “pistol”
video - Kettlebell swings crossfit exercise technique
general information
CrossFit training is characterized by high intensity, constant change of exercises and includes elements:
- weightlifting and athletics,
- bodybuilding,
- powerlifting,
- fitness,
- classical gymnastics,
- kettlebell lifting
The purpose of the classes: to develop physical qualities, improve the performance of the heart, blood vessels, respiratory system, teach the body to quickly adapt to changing loads.
A typical CrossFit workout can combine sports activities such as sprinting, exercises that simulate rowing (on special machines), rope climbing, working with dumbbells, barbells, kettlebells, gymnastic exercises on rings, rolling huge tires.
There are no restrictions in terms of loads for coaches and athletes, and therefore some experts speak negatively about this discipline. In particular, there is a widespread belief that CrossFit is bad for the heart and has an increased risk of injury. It is not recommended for people without any preparation to engage in this discipline.
Currently, CrossFit is also practiced as a competitive sport. The community of adherents of this trend is growing, local CrossFit competitions, as well as online competitions, are held almost all over the world. CrossFit in Russia also has a sufficient number of fans: gyms in which the intensive physical development program is practiced are open in almost all major cities of the country.
Jumping on a box
To perform jumping onto the box, pedestals of 50, 60, sometimes 75 cm are used.
Exercise technique:
- stand next to the cabinet - do not place your feet too wide - you can even put them together in the starting position;
- push off the floor with both feet and jump onto the box - do not bring your knees inward and place your feet parallel to each other when jumping onto the box and when jumping off it
- do not round your back, the body bends at the hip joint;
- help yourself by waving your arms;
- return to the starting position either by lowering your left and right legs alternately to the floor or by jumping with both legs.
Important!
For beginners, it is better to use smaller boxes to avoid injury.
video - Box jumping crossfit exercise technique
Exit by force (Muscle up)
The muscle-up is a fairly complex CrossFit exercise, and it takes time for beginners to master it. Essentially, a muscle-up is a combination of pull-ups and dips in one exercise. Specialized CrossFit gyms usually have rings for performing push-ups and muscle-ups. In a regular gym, you can use a pull-up bar if there is a sufficient distance from it to the ceiling.
Exercise technique:
- Grab the pull-up bar with such a grip that your thumbs wrap around the bar on the same side as your other fingers;
- do a pull-up (your chin should reach the bar);
- Press your chest against the bar and, leaning forward, push up from it (at first, you can try to push up first with your right (stronger) hand, and then with your left).
Auxiliary exercises (strengthening the muscles involved):
- Pull-ups and dips. Use additional weights (a weight suspended from a chain that is attached to your hips).
- Explosive pull-ups, with body swinging.
- Exit by force, in which pull-ups are performed in a lighter version - pushing off with your feet from a chair (alternatively, the trainer can push you up with your hands, or, if possible, lower the bar so that in the initial position your legs are on the floor and not hanging in the air) .
- Kipping is a way out of a swing by force. Before doing a pull-up, swing your body while hanging from the bar to create momentum, which will make it easier for you to do a pull-up. This way, there will be more strength left to do push-ups from the bar.
video - Muscle up crossfit exercise technique
Main Event - Reebok CrossFit Games
And in the summer the CrossFit Games themselves are held! In 2019, the Games will be held from July 29 to August 4. More details can be found on the official website.
Only the toughest and strongest get to the CrossFit Games. The top ten men and women at the end of the Games are simply beyond fantasy. If CrossFit is your sport, then don't miss your chance to be one of the competitors at this year's CrossFit Games, and perhaps knock off Rich Froning, who has been named World's Fittest Man three times in a row.
Start preparing now with our CrossFit programs for beginners.
Burpee (Burpee)
Exercise technique:
- perform push-ups from the floor (if it doesn’t work or your strength is running out, you can touch the floor with your feet and stomach);
- jump, pull your knees to your chest and jump up, throw your arms straight up (you can clap);
- During the jump, the body is completely straightened, you can clap above your head.
The good thing about the Burpee exercise is that you don’t need any additional equipment to perform it, but at the same time, you can use it to work both the upper body (back, shoulders, chest) and the lower body (legs, buttocks). It is often used during warm-up to warm up the muscles.
video - Burpee (Burpee) crossfit exercise technique
Lost in translation
It is difficult to give an exact translation to the English phrase “CrossFit”. Its first half, “cross,” means “cross,” “crosshair,” “to combine.” The second – “fit” – can be understood as “fit”, “healthy”, “in good shape”. (By the way, the word “fitness” comes from it, which does not need translation.)
This is what you will do during CrossFit: cross and interweave different types of exercises so as to maximally load the body and ultimately get it into great shape. Moreover, the entire training will take place at a more than intense pace; there are no long pauses here.
Why is this necessary?
Properly constructed CrossFit:
- increases endurance;
- strengthens the muscles of the whole body;
- has a beneficial effect on the respiratory and cardiovascular systems;
- has a good effect on coordination and reaction speed;
- develops flexibility;
- teaches the body to quickly adapt to changing loads.
It is not without reason that in the USA, where the system of “lethal training” was born, as well as in European countries, it was adopted by centers training firefighters, police officers and military personnel. But this does not mean that only a physically developed person can handle an overactive type of fitness! Today, sports clubs specially designed for CrossFit provide training for beginner athletes, retirees, teenagers and even pregnant women. There would be a desire.
You definitely won’t be able to get bored during training.
Kettlebell swings
Exercise technique:
- spread your feet shoulder-width apart, do not lift your heels off the ground;
- take the weight in your hands;
- lean forward with a straight back, simultaneously bending your knees and moving your pelvis back;
- at the bottom point, sharply push your hips forward, straighten your back and throw your arms with the weight up;
- do not hold the weight at the top, it should fall freely down (at the same time you bend your back and knees again).
When performing the exercise, you do not need to sit too low. The trajectory of movement is the same as with the Deadlift, and not as with the Squat.
video – Kettlebell swings crossfit exercises technique video – Kettlebell swings technique
"I've always done it this way"
Some guys, even those who were quite professional about CrossFit from the very beginning, still strive to do dumbbell curls or lateral raises every now and then, arguing that these exercises do not slow down their progress. This may be logical, but Petranek disagrees:
Based on his many years of experience, Petranek notes that he will continue to include additional shoulder work in his training plan to target and support those small muscles each week that may be injured or have been injured in the past. Many people do the same and he has nothing against it. But what he categorically does not accept is when people start referring to “weak muscles”: “If you can really point to an individual muscle that is a weak link, then work on it.
But really, why isolate the biceps or the anterior deltoid? Unless you actually have some specific neurological damage that results in some kind of weakness in a certain part of the body. If you can clearly identify a specific weak point, then this is a completely different matter. But it is extremely rare to encounter a weakness that is so obvious.”
In other words, if you suspect that you have a certain weakness, then it is extremely important to verify that such a weakness actually exists. And if you define your weak point by criteria such as: “My chest looks flat,” then you may have chosen the wrong type of training
