An original fitness system
CrossFit is a relatively new direction in the sport, but its wildly growing popularity cannot be overlooked even now. As the popularity grows, so do the questions. In particular, from beginners who want to build a program without understanding how to do it right.
A tough workout concept that pushes your body limits: it is intense but extremely functional and suitable even for inexperienced enthusiasts. This is the concept from the USA that was practiced in the 1990s primarily by police officers and soldiers in so-called boxes. Such workouts are considered the toughest strength circles in the world and have been a huge hype in many countries for several years.
The main tasks of Crossfit
Around 60 functional exercises form the core of CrossFit: pull-ups, weightlifting, squats, and the like are designed to boost muscle building, promote coordination, reaction, and improve flexibility.
CrossFit workout doesn’t usually employ special equipment, there are also numerous bodyweight activities that – depending on the speed and training angle – are very intensive even without additional loads and special devices.
CrossFit is suitable for everyone wanting to put in order muscle tone, lose weight, and develop endurance. However, if you need to recruit only muscle mass, it is better to prefer simple sets of exercises, since the discipline provides for a gradual increase in volume.
What is WOD and how to do it correctly?
WOD is considered a complete CrossFit program and consists of sets that follow each other without interruption. (10 bench presses, 10 squats).
So 3 sets of 10 is 10 reps/rest/10 reps/rest/10 reps. The time for rest should be minimal and is selected individually, depending on your body’s need for recovery. Each WOD is done for a while, so get your body into shape.
Sometimes you can find such formulas 3 – 3 – 3 – 3 – 3 – 3 or 1-1-1-1-1-1-1-1, this shows the number of approaches and how many reps of special exercises should be done in each approach. So 3-3-3-3-3-3 means 6 sets of 3 reps in each set.
CrossFit plan of workouts
The system of training is as individual as possible, depending on age, weight, associated health problems. There are many criteria that guide the development of a plan:
- Athlete’s goal. If the main goal is to increase physical performance, then 2-3 classic CrossFit sessions per week with moderate loads are enough.
- Availability of inventory. Naturally, the more equipment the training base has, the more various exercises can be placed in the class schedule. Otherwise, some of them will have to be alternated.
- Variety. For variety, the coach chooses certain WODs. Sometimes it is circuit training without regard to time, sometimes with its strict limitations. There is also a large number of exercises alternately for 1 period of time or “closing” reps (like a chipper, but with the ability to move on to other tasks).
- In training, the main priority is quality, the exercise should not be performed the maximum number of times, but at any cost, the elements should be carried out perfectly, but maybe even a little less in quantity. Your health and safety depend on it.
How to make a training regimen?
This is the most important aspect of achieving the effectiveness of classes, preventing the occurrence of injuries. This system involves not only cyclic enhanced workout according to a well-designed plan, but also healthy nutrition, normal sleep and sufficient rest, and physical recovery.
CrossFit is for every athlete. For almost every exercise there is an alternative that is easier but has the same effects. So it doesn’t matter how old or trained you are, you will always find the right training stimuli for yourself.