What is CrossFit - principles, goals and benefits of exercise

This article will talk about the best CrossFit complexes for beginners. There is only one reason - this is an incredibly effective training consisting of aerobic and anaerobic exercises, the proof of which is tens of thousands of pumped up, hardy guys and slender girls around the world.

CrossFit complexes involve short and at the same time intense loads, so when doing them, you should not take long pauses between sets of exercises (or not do them at all).

Follow our recommendations for the required number of repetitions and rest if you want to lose weight and/or get in good physical shape.

Permits and documents

First, register your business - open an LLC or register as an individual entrepreneur. Next, get the official status of a CrossFit gym and permission to conduct training according to the CrossFit system on the website crossfit.com.

Official status of the crossfit gym

To open a CrossFit gym, the following documents are required:

• Documents confirming the registration of business activity: registration certificate (individual entrepreneur or LLC), extract from the Unified State Register of Individual Entrepreneurs (for individual entrepreneurs) and the Unified State Register of Legal Entities (for LLC)
• License to provide physical education, health and sports services
• A certificate that gives the right to conduct training according to the CrossFit system
• Papers confirming receipt of CrossFit Affiliate status
• Lease agreement or proof of ownership
• Employment contracts with employees
• Employee health records
• Documents for the cash register;
• Conclusion of the fire inspection (Gospozhnadzor)
• Conclusions of the SES (Rospotrebnadzor)
• Agreement for garbage and solid waste removal
• Permission for outdoor advertising (if any)

How is the training going?

Whether you choose the services of a personal trainer or go to group classes, the program is approximately the same. Three types of training have been developed: strength training, where dumbbells, barbells, and weights are used; gymnastics - horizontal bar, jumping, lunges, and metabolic (cardio) - running, jumping rope, etc. Unlike regular fitness, these are classes for those who want to get everything at once. No monotonous repetitions, everything goes like a game: we run, throw, jump, lift weights.

Choosing a location and premises

Explore the location of working CrossFit gyms in your city. Choose the least competitive area, such as a new, densely populated area. Rent of a 100 m² premises in such an area will be 1000 ₽ per m².

The room must have high ceilings (4 m), an excellent ventilation system, and space for showers and changing rooms.

According to the law, the training premises should not contradict the instructions prescribed in SNiP 2.04-05-91; SNiP 2.08.02.89; SNiP 11-12-77; SNiP 23-05-95; SNiP 2.04.01-85.

CrossFit goal

This system of exercises is designed to improve the athlete’s level of fitness, optimize his physical capabilities and improve performance in 10 areas:

1. endurance of muscles, cardiovascular and respiratory systems;
2. strength abilities;
3. coordination;
4. flexibility;
5. dexterity;
6. accuracy;
7. speed;
8. balance.

CrossFit is suitable for both professional and amateur athletes, for men and women. Training is often used by special forces soldiers, military personnel, and firefighters to develop endurance and strength.

In addition to physical parameters, CrossFit classes train willpower, discipline, and strength of character. Training takes place at the limit of possibilities , when an unbearable desire to give up everything and end self-torture takes over. But crossfitters always persistently pursue their goal, despite fatigue.

“Unfortunately or fortunately, CrossFit is not an event where showing a good result is enough. It means that you will give your best in order to show your best result.”

Rich Froning, author of How CrossFit Made Me the Fittest Person on Earth.

Detailed list of equipment and consumables

Sports equipment for CrossFit is very diverse. First buy the essentials you need to get started, and then expand your assortment.

List of required equipment with calculations

TOP 10 crossfit exercise sets

Before each start of the CrossFit complex, you need to do a warm-up , this can be an 800 m run, 5 minutes of exercise on an exercise bike, several sets of jumps , squats and lunges (without weight) or rowing at a 500-meter distance, your task is to warm up the muscles/ligaments before load to avoid injury.

To complete these complexes, you will need:

• jump rope
• horizontal bar
• medicine ball
• dumbbells/weights/barbell
• timer (stopwatch)

The best crossfit complexes for beginners

No. 1 Baseline (basic)

Such training is used to create a base , lay the foundation, that is, tone the main muscle groups , and set up the body systems for further intense loads.

Start with this type of training, and then return to it later to test your functionality . It should improve each time (don't forget to record the time you perform the exercises).

• 20 air squats (bodyweight squats, no weights)
• 20 push-ups
• 20 sit-ups (press raises)
• Rowing exercise (on a simulator) – 500 m*

* Rowing , can be alternated with 10-15 wide-grip pull-ups on the bar

No. 2 EMOM (minutes)

Set the timer for 15 minutes. At the beginning of each new minute , consistently perform the following exercises:

• 3 burpees
• 5 calf raises to bar

The remaining time is rest , that is, the faster you perform the exercises, the more time you have to rest.

Raising your toes to the bar can be replaced by raising your knees to your elbows.

#3 AMRAP (as many as you can do)

Set a timer for 15 minutes and perform as many sets as possible in the following sequence:

• 200 meter dash
• 10 seated dumbbell presses
• 10 pull-ups
• 10 ball throws against the wall

Try not to rest between sets, and be sure to keep a pen and paper nearby for notes (a training journal is best!) to record the number of sets completed.

For a more advanced level of training: use a weighted belt for push-ups or perform jumping push-ups.

No. 4 Chipper (chipper)

This complex very well develops muscle functionality and endurance, thanks to a large number of varied, high-volume training , with a large number of repetitions and approaches to exercises that are performed sequentially.

• 10 burpees
• 20 jumping jacks*
• 10 burpees
• 30 kettlebell swings
• 10 burpees
• 30 cross lunges
• 10 burpees
• 20 air squats

*Jumping on a stand can be replaced with lunges.

Try to rest no more than 20-30 seconds ; accordingly, the higher the level of physical fitness, the less rest there should be.

Try doing 5-6 circles to understand how good this complex is.

No. 5 Half Cindy (Cindy crossfit complex)

Some of the hardest exercises in CrossFit are those that are named after a woman. Cindy is a great example of this kind of training, which looks easy from the outside, but gets boring very quickly.

Such exercises are designed for 20 minutes , but for beginners it is better to start with 10 minutes of AMRAP (do as many approaches as possible in the specified time).

• 5 pull-ups
• 10 push-ups*
• 15 squats

*Advanced: Use a weighted strap for push-ups or perform push-ups .

Try to perform 10-15 circles , as your level of fitness increases, increase them by 1-2.

No. 6 Tabata Something Else (Tabata)

This complex is universally suitable for both beginner athletes and professionals.

• Pushups
• Pull-up on the bar
• Body lifts
• Air squats

In 20 seconds, try to complete as many repetitions as possible, followed by a 10-second and moving on to a new exercise. The number of laps you perform depends on your level of physical fitness, usually 8-12 .

#7 Angie

A universal crossfit complex that comprehensively develops the athlete’s .

Your task is to complete 100 movements in each exercise as quickly as possible.

• 100 pull-ups (can be reduced to 50 for those who find it very difficult)
• 100 push-ups
• 100 sit-ups
• 100 bodyweight squats

Of course, you won’t do it in one go, so choose your rest taking into account your recovery abilities. For example, push-ups can be divided into 50, 30 and 20, with interval rest of 20-30 seconds , apply the same approach to other exercises.

An ordinary athlete will need an average of 30-35 minutes to perform Angie; professionals perform it in 10-15 minutes.

No. 8 Helen

This complex includes three energy-intensive exercises:

• 400 m run (outdoors, stadium)
• 21 kettlebell swings of 16, 24, 32 kg (depending on your level of physical fitness)
• 12 pull-ups on the bar

The average athlete performs three circles in 10-16 minutes , well prepared in 6-8 minutes .

No. 9 Diane

Strength crossfit complex using a barbell . In a minimum period of time, you will need to complete the following set of exercises:

• Deadlift with a weight of 50, 70 or 100 kg for 21 repetitions (set the weight on the bar to the best of your ability)
• Handstand push-ups 21 times
• Deadlift with the same weight that was done at the beginning, only for 15 movements
• Handstand push-ups 15 times
• Deadlift with the same weight, 9 times
• Handstand push-ups 9 times

On average, this complex is performed in 6-11 minutes , your task is to show the time as best as possible. Professionals perform it in 2-3 minutes.

#10 King Kong

A heavy strength, crossfit complex that maximally develops strength endurance .

Try one lap to feel the full power of it.

• Deadlift for 1 rep (90-95% of maximum)
• Power output on the rings or on the horizontal bar 2 times
• Squat cleans 3 times (85-90% of maximum)
• Handstand push-ups 5 times

Perform 3 full circuits, no rest between exercises, only transitions from one station to another (3-5 seconds).

Of course, for a novice athlete, it is still too early to use such exercises in their physical training , however, this is not a reason to ignore it completely.

First, master the correct technique for performing these exercises, prepare your muscles and ligaments for heavy power loads through regular training in the gym , and then adopt the King Kong complex.

You may notice that none of the complexes presented above (except for the last one, which you should strive for as a beginner) does not involve exercises with a barbell, due to the fact that beginners need to train the cardiovascular system, strengthen the muscle corset , and performing alternating intense aerobic/anaerobic exercises.

First, consolidate the correct execution of light exercises (squats, pull-ups, jumps, sit-ups, push-ups) on a subconscious level, that is, into a skill , and then you will be ready to move on to more complex strength exercises with a barbell.

In order to speed up the recovery , give flexibility and elasticity to the muscles, do a set of stretching exercises, performing static and dynamic loads, focusing on those muscle groups that were involved in the upcoming workout. Also for these purposes, we recommend signing up for a massage , or purchasing massage equipment/accessories.

Recruitment

CrossFit training is a serious stress on the body. It is important to select qualified trainers who will competently distribute the loads for clients on an individual basis.

• The average salary for a crossfit trainer in St. Petersburg is 35,000 rubles. For the smooth operation of the gym, 4 specialized trainers are needed.
• To save money for the first time, take on administrator responsibilities yourself. The administrator's salary is about 25,000 rubles.
• Hire a cleaner who will work once a day, for example, in the morning (6,000 ₽ in St. Petersburg).
• Hire an accountant on an outsourced basis - 15,000 rubles per month.

Find a specialized trainer

CrossFit is...

CrossFit is a training program focused on the multifaceted physical development of a person. Includes exercises from different sports, elements of strength training, aerobic (cardio) exercise.

Designed mainly for athletes and people with good physical fitness. Crossfit got its name from the merger of two English words: “cross” - to cross, cross and “fit” - fitness, to be in good shape.

The founders of the unique training system are American married couple Greg Glassman and Lauren Jenai. In 2000, they registered their development under the Crossfit Inc. trademark. It is positioned as “High-intensity, functional and continuously alternating movements over various time periods.”

The basic principle of CrossFit training is alternate circuit performance of anaerobic and strength exercises without breaks between them. The training takes place at a high-intensity pace and involves all muscle groups of the body.

*click on the picture to open it full size in a new window

CrossFit is officially recognized as a sports discipline in which competitions are regularly held.

Financial part of the business plan

You can draw up a business plan yourself or download a ready-made version for opening a gym or other sports facility and adapt it to your conditions.

Investments and operating expenses

Approximate investment in opening a crossfit gym (in thousands of rubles):

• registering an enterprise, obtaining permits from local authorities - 50;
• starting costs for renting a hall – 50–100;
• expenses for renovation of the hall - 1200;
• sign making – 50;
• purchase of furniture and equipment – ​​200–500;
• reserve – 20.

Total: 1.57–1.92 million rubles

Start-up costs also include the purchase of a CrossFit license, which costs $3,000 annually.

Current expenses include (in thousands of rubles):

• rent of a hall with an area of ​​80–100 sq. m – 50;
• staff salary (2–3 coaches, administrator) – 100;
• expenses for sanitary treatment of premises – 5;
• utility bills – 8;
• reserve amount – 10.

In total, 173 thousand rubles will be spent per month.

How much can you earn?

The average monthly cost of fitness classes in Russia for visitors is 2,500 rubles. The group usually consists of 10–12 people. Thus, revenue from one group can be up to 25–30 thousand rubles per month. The number of groups depends on the area of ​​the hall - even a small one can accommodate 8 groups daily, and this number increases if there are two or more suitable rooms in the building.

The potential minimum income will be up to 200–250 thousand rubles per month, and it can be increased by offering additional services, for example, individual lessons with a trainer. If the gym’s capacity is greater and it allows you to accommodate two or more groups at the same time, or if the groups train not every day, but every other day (without reducing the cost of the subscription), the profit of the CrossFit gym will increase exponentially.

Organizing a business step by step

Registration of activities, permits

Crossfit gyms are registered as ordinary individual entrepreneurship; it is advisable to use a simplified taxation system. The OKVED code should be chosen 93.04 - it is this that implies health and physical education activities.

“CrossFit” is a patented trademark, its owner is the American Greg Glassman, therefore each gym opening a similar project is required to obtain permission and an appropriate license from the patent holder. You can become an affiliate online by submitting an application on the official CrossFit website. At first, until the gym becomes popular, you can work without a license, but over time you will still have to obtain partner status.

In addition, permits from Rospotrebnadzor and the fire inspectorate and contracts with municipal utility organizations are required. You should also sign employment contracts with hired personnel.

Search for premises and requirements for it

After studying the location of CrossFit gyms operating in the city, you should choose the least competitive area. In this case, both densely populated residential areas and the city center are suitable.

There are no special requirements for the hall, except that the room must have high (4 meters) ceilings, a well-functioning ventilation system, hot and cold water supply, and sewerage. The hall should be equipped with locker rooms, showers, and toilets. All of them must comply with SNiP standards.

Purchase of equipment

Functional training is different in that the equipment for training in different clubs can be different - there is no single standard. You should buy a variety of dumbbells and weights, functional frames, horizontal bars and ropes, power sleds and parachutes for running, barbells and bars, special “sand” bags, weight vests, medicine balls of several diameters and weights, tires and huge hammers (sledgehammers), as well as some little things like jump ropes.

Reference. The leaders in the production of equipment for functional training are American. You can buy everything you need directly from the manufacturer, but shipping from the USA will significantly increase the cost of the kit.

Some equipment, such as weights or power sleds, can be purchased used, but of good quality - to save on initial costs. Ropes and equipment that will be used most often, on the contrary, should be purchased new.

Staff

The coaching staff must be experienced and appropriately qualified. If classes are planned to be held every day, it is better to hire two trainers. To save money, the responsibilities of the administrator can be performed by the business organizer. The cleaning lady will work every day, but only in the mornings or, on the contrary, after the hall closes in the evening. At first, an accountant can be hired on an outsourcing basis.

All personnel working with visitors must have medical records and undergo regular medical examinations.

Complexes, or WOD (workout of the day)

So, you and I have studied the basic exercises and are now ready to go into battle. The task is to combine the studied movements into training complexes, the so-called WOD (work-out-of-the-day), workouts of the day. WOD in CrossFit is a set of exercises limited in time (or number of laps) and structured in such a way as to qualitatively achieve the set sports goals for training, be it to pump up a muscle group, work on endurance, flexibility or strength.

For beginner crossfit athletes, it is recommended to use ready-made complexes and programs and not invent your own. In any case, until you clearly understand their essence and are able to customize your program as effectively as possible individually for yourself.

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Working on the chest

In general, it is customary to pump the chest muscles on the uneven bars. But horizontal bars will also come in handy. First, warm-up, high-quality warm-up, and then:

• 10 wide grip pull-ups
  . Try to spread your arms as far as possible on the bar to transfer the load to your back and chest. Then we try to perform 10 repetitions, focusing on the quality of the exercise. It is better to sacrifice the number of repetitions than to engage in low-quality loads;
• Ladder
  . To perform this exercise you will need a sports buddy. The point of the exercise is to gradually increase the load, thereby fueling the spirit of athletic confrontation. It all starts with one pull-up, then do a couple, and so on until one of you gives up. Working with a wide straight grip, you won’t even notice how you exceed your own norm and improve your pectoral muscles;

The beauty of CrossFit is that it allows you to tirelessly experiment and come up with different variations of well-known exercises. Go for it, but remember the safety rules and don’t push your body higher than it should be. At first, it is very important to form fighting motivation and reward yourself even for small successes. This is how you can develop a love for sports and a real habit of willingly getting up for the next workout.

Usain Bolt

4 x 100 meter sprints as fast as possible

Between laps, rest as long as necessary to regain your breathing and to ensure that the next sprint is as close to the original as possible.

• 4 x 400 meter sprints
• Rest for as long as it took you to run.
• 2 x 800 meter sprints
• Rest between sets is 30 seconds.

This metabolic workout, also created by Cooney, is actually much harder than it looks. Most likely, the training-rest ratio will be far from 1:1. Don't be surprised if you need more rest in the 100m and if your 400m and 800m times are faster than expected.

What are the benefits of training on horizontal bars?

First of all, it is necessary to discuss why horizontal bars are recommended for all athletes, both beginners and experienced CrossFit aces. The fact is that any work with your own weight is an almost endless storehouse of health benefits and a beautiful appearance.

By exercising on the horizontal bars, everyone gets the opportunity to phenomenally develop their torso muscles. And when we say “develop,” we mean both improvement in visual performance and progress in strength. Working on horizontal bars has a positive effect on the muscles of the arms, chest, back and even the abs. It all depends on the type of grip and the type of projectile, but the main idea is clear, exercises on the horizontal bar are useful and effective.

After about a month of productive work on horizontal bars and uneven bars, everyone will notice real changes in the body. The annoying slouch will go away, you will finally be able to fully straighten your shoulders and maintain a proud posture. Muscle mass will increase, and excess fat deposits will disappear, never to return. The main thing is to work consistently and thoroughly, trying to bring the technical side of the exercise to perfection.

CrossFit combines many complexes that are based, among other things, on the use of a horizontal bar. That is why training on mounted apparatus is a great way to prepare for mastering heavy barbells, kettlebells and weights, because breathing, coordination of movements and self-discipline will develop along with the muscles.