Did you know what’s the most talked about nowadays apart from ChatGPT? It is Crossfit. However, unlike ChatGPT, the CrossFit workout has two reactions, either they enjoyed it or they loathe it. It is more common to see an acquaintance posting bulked selfies of themselves sweating it out in their favorite CrossFit gyms performing their favorite CrossFit strength workout than someone eating a Parle-G biscuit.
It is only a matter of a few years since CrossFit became popular. One, because of its significant presence in social media, and second, because of the conflicting notions connected to it (easy or gut-wrenching?). Considering all the limelights that CrossFit exercises have received lately, you might be wondering if it is suitable for you. Even if you aren’t let us take you on a tour which will inform you better on the topic so that you can decide for yourself in a ‘YOU’ approach.
Tell me first, what is CrossFit?
In layman’s words, CrossFit training is a functional workout that is done more intensively. This includes squatting, pulling, pushing, etc, which are our very own day-to-day activities, sometimes with variations to meet different fitness goals like building muscles and many more. The different types of CrossFit exercise list however comes with predetermined reps and timing for the same as the other conventional workout routines.
Using different elements with it such as kettlebells, rowers and bikes, medicine balls, speed ropes, rings, and plyo boxes, the CrossFit workouts are made effective emphasizing the aspects of load, speed, and distance. In these ways, CrossFit helps the participants to develop high levels of power. Thus, Crossfit is modifiable concerning the varied fitness levels so that it can meet the unique tailored fitness goals of every individual wanting to pursue the same.
Great! Now, I want to know the types of CrossFit exercises that one can perform
Here are the 8 CrossFit Workouts that will help you in weight management and get your desired body:
CrossFit Workouts for Beginners:
1. Burpee Over Bar X 3 :
Step back and hit the deck, lowering your body until your chest meets the floor with the barbell in front of you. One rep consists of a strong, upright jump over the bar. Turn around, get on your knees, then start again…
2. Push Press X 6 :
In the “front rack” position, cleanly place the barbell onto your shoulders. Take a deep breath and tense up your body completely. Dip at the knees and lift the bar with the aid of your legs. repeat as you lower yourself to your shoulders under strict control.
3. Front Squat X 9 :
After finishing the last push, perform the squats by lowering the bar back onto your shoulders. Drop into a front squat from here and drive back up until your thighs are parallel to the ground. To prevent dropping the barbell, maintain a flat back, high chest, and raised elbows.
Famous CrossFit Workouts
4. Cindy: AMRAP 20 minutes :
- 5 pull-ups
- 10 press-ups
- 15 air squats
5. Helen: 3 rounds for time :
- 400m run
- 21 KB swings
- 12 pull-ups
Hero CrossFit Workouts
CrossFit WOD Murph, also known as “Body Armour,” remembers deceased Navy SEAL Lieutenant Michael Murphy. In remembrance of Lt. Murphy and all the dead service members, “Murph” has swiftly become a Memorial Day standard workout.
In a 10-20kg weighted vest:
- One-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- One-mile run
In memory of U.S. Air Force Staff Serjeant Timothy P. Davis, 28, who passed away on February 20, 2009, after having an IED strike his vehicle as he was assisting operations in OEF.
5 rounds for time of:
70kg in each:
- Deadlift, 12 reps
- Hang power clean, 9 reps
- Push jerk, 6 reps
Okay, but is it really for everyone?
We have been telling you this, and we are gonna tell you this one more time that, be it CrossFit for beginners or CrossFit training for weight loss, the benefits of CrossFit training are enormous and it is not only based on the different fitness levels of the interested participants but it is also a great way for even children to help develop balance, coordination, as well as proper motor skills, making it a great way for children to develop a love for living a healthy life shortly. Additionally, it also instills the competitive spirit of games and sportsmanship at a very young age leading to a great personality in children and also adolescents for that matter.
Regardless of the athletic abilities, age, or fitness level of an individual, CrossFit training benefits all in the most effective ways.
Got it, but I often don’t understand the terms that are used in these gyms, what do I do?
Here is a list of the most acronyms that will help you to know the use of these as you will come across them quite often.
- WOD: Workout of the Day. As the name implies, this is the daily workout that CrossFit or a partner gym recommends to its members.
- EMOM: Every Minute on the Minute. This one requires a watch, stopwatch, or clock. Within a minute, perform the required amount of reps; then, after resting for a minute, repeat.
- AMRAP: As Many Reps as Possible
- Box: A CrossFit facility equipped with the bare minimum to complete all of the WODs
- Ladder: A set of exercises in which the number of repetitions is increased by 1 each time. (For example, 5 squats, 6 squats, 7 squats, etc.)
- Zone Diet: The diet that CrossFit recommends. The foundation of this diet is macronutrients.
- SQ: Squat
- PR: Personal Record. Refers to moments when you perform an exercise at your personal best. Performing a specified number of push-ups in a minute, for instance.
- RFT: Rounds for time. Entail going all-out to finish in the shortest amount of time while keeping proper form.
- METCON: a misnomer for “metabolic conditioning.” Technically, a METCON could run anywhere from 5 to 50 minutes, but they’re more often than not classified as short scorchers, typically saved for the end of the WOD and clocking in at under 20 minutes.
- Hero WOD: These exercises bear the names of first responders lost in the course of duty. To make CrossFitters think about the sacrifices that these men and women made for their nation, these workouts are extremely challenging.
- And if there’s anything apart from these that you come across, JUST ASK. Because let’s be honest, no one is a know-all and we get to learn only by asking others.
Finally, are there any risks involved in doing CrossFit? And if so, how do I avoid them?
- Examine your form: When performing exercises like squats and deadlifts, the two main things to watch out for are increased knee forward translation and lumbar spine rounding. The muscles and ligaments in the low back are put under tremendous stress when the low back rounds, a load for which they were not intended. The same is true for the knees; if you squat, the load on the knee increases significantly, and many knees simply cannot bear it. Both of these frequently result from the hips’ or ankles’ lack of flexibility and stability being made up for.
- Pick the ideal gym and coach: When done correctly, CrossFit exercises are all excellent exercises. The bigger issue is with novice instructors who push athletes through form fatigue to finish the maximum number of repetitions for an exercise. CrossFitters, and rookie CrossFitters in particular, must master proper form and understand when to stop doing an exercise once they reach a certain point of tiredness. Find a reputable gym to join, and before starting to increase the load, commit to mastering proper form.
To conclude, CrossFit proves to be a versatile category of workout that provides people of all ages, fitness backgrounds, and athletic abilities to pursue their fitness goals in the most accessible manner. Try this today, if you want to bring a quirky change to your fitness routine and thrive in your fitness journey.
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