Various methods are used to accomplish the strengthening of these areas. Heavy objects are carried over certain distances, and Olympic weightlifting styles are also used. Olympic weight lifting consists of lifting a single barbell with maximum pound weights on either side. Trainees and athletes run, use dumbbells, jump rope, and do body weight exercises. Body weight training consists of exercises that do not incorporate objects or weights, such as pull-ups, sit-ups, and squats. Squats are the most important to master because this form of motion is used the most throughout a normal day.
Since the start of CrossFit workouts, the annual CrossFit Games have been held. These games have been held for the program to test out new methods to use in the future for these workout programs. Champions of these games usually win a large money prize. This system also has an exercise program geared towards children, called CrossFit Kids. This program incorporates all the important elements focused on in the adult workout, but at a much lower level. This workout is great for kids, as CrossFit aims to improve neurological adaptations.
There are some well-known CrossFit coaches including Bill Starr and former NFL player John Welbourn. Welbourn started the CrossFit football program. This specific program uses CrossFit techniques to simulate the fast paced moves and environment of a football game. It is intended to improve the football player\’s skills on the field, in which mere seconds and inches matter the most.
The program also has a recommended diet plan. Sugar is completely eliminated from this diet, and starches are advised to be at very low intake. Lean meats, garden vegetables, nuts and seeds are big on the menu. It is also recommended to research Paleolithic diet models as references for a good diet.
Crossfit workouts are basically like this: Each day, a workout is prescribed by the trainer, called \”Workout of the day\”, or WOD. Every person at the Crossfit gym performs this same workout, the goal is usually to finish the workout in as short a time as possible or do as many reps or rounds as possible.
You don\’t need to worry if you\’re a beginner and think you can\’t handle a Crossfit workout, because the workout is scalable to pretty much any fitness level. The trainer can help you find an easier variation of every exercise that is performed.
Most of the exercises are easy to perform, it\’s the speed and lack of rest in between sets that is most challenging. If you\’ve been in the gym a lot and are able to put up respective numbers, you may still find yourself drained in a matter of minutes of doing a Crossfit workout, that\’s how I felt in the beginning.
If you\’re still afraid of dipping right into a Crossfit workout, then here are some Crossfit workouts for beginners that you can practice with:
1. Squats: Any variation of squats will do. Doing them with no weight in the living room of your house will give you plenty of practice. Just make sure to watch your form. There are also plenty of variations that you will learn at Crossfit.
2. Shoulder Presses: If you have a barbell, or dumbbells, then you can practice doing shoulder presses in order to gain a bit of strength before trying Crossfit.
3. Crunches: Any form of crunches will do, since they all do pretty much the same thing. Planks are also excellent to strengthen your core.
4. Push ups: Regular push ups will do just fine, but if you want to get a bit of preparation for the speed of Crossfit workouts then you may want to try the clapping push ups. They are pretty much the same, except that you push much faster and then clap your hands once in between reps. Warning: you might fall on your face, that\’s what happened to me once when I tried clapping my hands two times.
And finally, I would recommend trying to get into good cardiovascular shape, preferably doing high-intensity, anaerobic cardio exercises since these are a major part of Crossfit.
So these are a few Crossfit workouts for beginners that you can practice with, but like I said before I don\’t think you need to worry about anything since the exercises are scalable so you can just show up at a Crossfit workout and start.
I can now say that my opinions have softened, judgment has subsided, and the CrossFit workouts I\’ve experienced have me as happy as a clam.
I\’ve been passionate about strength training since the age of fifteen. With my history of obsessive weightlifting and strict nutritional planning, forming opinions regarding health and wellness became a strong suit of mine.
Why have I been so steadfast and stubborn with my exercise beliefs?
I feel that I\’ve spent plenty of passionate time and money studying under extremely reputable teachers in the exercise and nutrition industry.
If you have ever received a certification, you just might agree that it\’s easy to get \”guru-eyed\” and follow the path of one specific belief system.
It\’s crucial to listen and learn from someone, but even more important to remain open to different suggestions, techniques, and philosophies.
When all the CrossFit workouts started pouring into the mainstream, there were clusters of happy fitness folk and plenty of CrossFit player haters.
Why were people bashing it?
Were people annoyed at the trend, or jealous of its popularity taking over? Was the personal training community perturbed after watching the viral CrossFit YouTube follies? Maybe health practitioners became flustered, thinking that it\’s not considered clear-cut and precise exercise prescription and program design?
I used to relate to all of these at one time, however now I feel liberated. I\’ve opened my door of stubbornness, done my own research on a reputable CrossFit gym, and have personally experienced CrossFit workouts for myself.
I don\’t have the statistics on this, but I\’ve observed plenty with my own two eyes, so listen up.
A common complaint is that people are getting injured because of CrossFit.
I want you to think about the amount of personal trainers and regular commercial gyms we have humming along today.
I\’m certain that the number of poorly educated personal trainers, ill-prescribed exercises, and ego driven attitudes completely outweigh the CrossFit community… by a lot!
I do feel that people who are beginners to exercise need to develop a foundation before participating in more challenging workouts that require a volume based approach. Form and body awareness is a must, alongside developing stability, strength, and power.
I\’m not here to debate which group is more educated, whose program design is more scientifically backed, or which community teaches better form.
I simply want to share my personal and professional experience.
The 4 powerful perks that CrossFit has provided me with are:
Extraordinary exercises & challenging programs
A supportive environment
Passionate & educated coaches
A shitload of fun
Part of the reason why I started participating in CrossFit workouts is because I wanted to learn different exercises and experience new demanding programs. In just a couple weeks I\’ve learned a handful of fresh exercises that have provided an amazing boost to my challenge meter.
Have you ever longed for an encouraging environment and community? I\’ve been craving it! Finding a new exercise setting that provides this type of framework has been a blessing in disguise. I felt it in my first week!
I look for passion and an educated background when it comes to someone I hire and pay for health and wellness.