Crossfit: what is it, benefits and harms, circuit training and how to prepare

Contents

General information about crossfit
Training for the crossfit
What else is important to know about crossfit

10 years ago in the world of fitness concept of crossfit was new and unfamiliar, but now the choice of this sports direction for regular workouts is no surprise. Almost all fitness centers have trainers in crossfit, regular tournaments, and the Internet is full of videos with a kind of exercises that are performed in an “explosive” manner, and so strikingly different from movements of the usual Arsenal of bodybuilders and lifters.

Crossfit has built itself a huge army of loyal fans, however, negativity and criticism (justified and not) are also missing. In this article an attempt to “sort through” the concept of crossfit for those who are interested in this topic and is considering this system for yourself as a prospective direction in training.

General information about crossfit

Crossfit (CrossFit) – a system of exercises and at the same time a sport, a technique which was developed by Greg Glassman. He, along with his wife and co-founder Lauren Genii, founded the eponymous company, which owns the rights to the brand CrossFit. Crossfit is pretty eclectic in terms of a set of exercises. In addition to purely crossfitters innovations, include elements of high-intensity training, powerlifting, weightlifting, workout and kettlebell.

The aim of the system is proclaimed to the comprehensive development of the muscles by developing strength and endurance. Moreover, the force is assumed to be one or two repetitions in a limited set of exercises, like the security forces, and “functional” – which the athlete can exercise in different situations and over a longer period of time. Crossfit also develops many other useful physical qualities – coordination, agility, flexibility, endurance of the cardiovascular system (however, the latter is associated with a lot of criticism of crossfit).

This discipline is more typical of collectivism, in contrast to those of individualistic sports like weightlifting, powerlifting, bodybuilding. Workouts in crossfit are often held in pairs or in groups, providing additional motivation to improve the result.

It is important to note that the crossfit movement is highly commercial, through licensing and certification, training, etc. However, the basis of modern fitness is also Commerce, is generally a sign of modern mass sport, so crossfit is not unique in this regard.

The benefits of crossfit

Before proceeding to the description of features of training of crossfit, let’s define what are the main positive effects of crossfit:

The development of volitional qualities and dedication from the athlete, because the exercises in crossfit are high intensity. In order to bring the program to the end, the athlete needs to train, overcoming considerable discomfort.
Training in crossfit is very varied and allow you to join the sport for any body type – mesomorph, endomorph and ectomorph. Whereas in most disciplines of the power dependence on genetic data is very large and is often the main factor determining the success (bodybuilding, bodybuilding, weightlifting).
Due to the variety of exercise is not rigid adherence to a particular inventory and place of training: to train at home, in the gym and outdoor sports court.
Physical development turns out very versatile, as already mentioned above. However, for the same reason, neither in strength, nor in aerobic exercises will not be able to achieve maximum results. But it is not correct to assume that the lack of crossfit, and its specific feature.
Due to the high consumption of calories in training, crossfit helps you quickly lose weight and gain trim figure.
Crossfit as a whole introduces a person to the healthy lifestyle and forced to give up harmful habits such as alcohol abuse, Smoking, etc.
The system of collective training improves social adjustment, expands the range of communication training adds motivation to achieve the goal.
Crossfit introduces simultaneously dealing with other, related sports: fitness, weightlifting, sprint running, weight lifting, sports, etc. possibly, the Russian kettlebell has been so deeply rooted in the West, largely due to crossfit and the shape slightly changed but the essence remained the same.

It helps to develop the crossfit

Crossfit athletic has developed the following qualities:

Muscle strength, and under the force here refers to two versions: dynamic “snatch” force (in the plyometrics and weightlifting exercises) and “strength endurance” (exercises with weights, etc). Power in its highest manifestation, as in powerlifting, crossfit not develops.
Moderately (very moderately!) crossfit increases muscle volume: this effect is noticeable in beginners as they improve in the sport, but of course, such a muscle growth as in bodybuilding at crossfitters not observed.
Endurance and overall health of the muscles.
The endurance of the cardiovascular system (this aspect causes the most criticism due to assumptions about the danger of such loads, as in crossfit, for the heart).
The speed in the race, and indeed in the movements, and the dexterity, precision, coordination of work of various muscle groups among themselves.
Crossfit can psychologically prepare athletes to team sports – part of the training takes place in cooperation with other trainees in the group.

Harm and contraindications of crossfit

The most famous and common complaint about the crossfit – wear effect on the heart training in this procedure. Many famous athletes are crossfit mildly cool (so, for example, is categorically against crossfit well-known popularizer of sports Sergey Badyuk). It is believed that the myocardium can not withstand such training and crossfitters very high risk of a heart attack. Accordingly, people with certain heart problems crossfit is contraindicated.

Crossfit is often criticized for the potential for injury, but with the right approach and adherence to technique of exercise shouldn’t be a problem. Although, of course, under intense loads, the risk of injury is always higher. And in the case when the training is accompanied by the slogan “work to failure, take the pain, but do repeat” (which is actually what dictates crossfit), it’s very easy to lose control and forget about the proper technique.

Another traditional indictment of crossfit – a high risk of developing a specific and rather unpleasant disease rabdomioliza. This disease occurs damage to skeletal muscle leads to kidney problems, up to acute renal failure. I wonder what the brand owners do not deny this risk and treat it with a kind of “black” humor. So far as it is correct from a professional point of view, hard to say. “Yes, crossfit can kill you, – says the Creator of crossfit Glassman. – I was always this very honest”.

To suit workout in crossfit

Crossfit versatile and suitable for almost all people who do not have health problems (especially cardiovascular system). Crossfit can engage men and women, aged people and teenagers on a specially-tailored programmes.

In the US, Canada and some other Western countries crossfit is used in the preparation of some of the paramilitary special forces, firefighters, police officers. The military brass apparently attracted by the versatility of the preparation of crossfitters. Some elements of crossfit (again, in the United States and Canada) are included in the curriculum for physical education of universities and colleges (as well as some exercises from the Arsenal of powerlifters and bodybuilders).

Read more about TABATA: the “home” version of crossfit

Crossfit for weight loss

Training in crossfit is very intense, the pause between exercises is minimal or non-existent, while a significant portion of the training be aerobic exercise. This leads to the fact that during training crossfit is burned a large number of calories. The body of the athlete becomes lean, reduced percentage of body fat.

Thus, cross-fit training combined with proper nutrition is very effective for getting rid of excess weight and burning fat. There are training programs specifically designed to focus on weight loss.

Is it possible to do crossfit beginners

It is possible, provided the correct selection of exercises and a gradual, smooth increase in volume and complexity of training. Beginner must start their classes with relatively simple exercises, not abusing their wide range of sports equipment and movements in crossfit are just huge and start to do everything at once is simply impossible sports the effect will be zero. Gradual increase of loads and the same phased development of the new technology exercise – the key to successful progress in crossfit for a beginner.

The selection of exercises for the first training program must meet the physical form of the newcomer – it is useless to include in the program a set of fifteen pull-UPS, if the person is not able to catch up never. And of course, start a workout should be under the guidance of a qualified coach.

Training for the crossfit

Workouts in the crossfit “circular”, i.e. successively performed several exercises without a break or with minimal pauses between them. The training session usually consists of several “circles”.

What exercises crossfit includes

Warm-up exercises. Workout is a very important stage in the discipline, as well, and other related sports. You need to prepare the skeletal muscles, tendons, and CNS, which is especially important in crossfit, cardiovascular system for the upcoming workout. Used to warm up running, stretching, warm-up individual joints, jerk movements with small weights (for example, a blank fretboard), etc.
Exercise primarily aerobic in nature, with a small element of power endurance (metabolic): sprinting, rowing on the treadmill, jumping rope. The goal is primarily to develop endurance of the respiratory and cardiovascular systems.
Exercises with the weight of his own body, develop agility, coordination (and even the ability to “possess” his body), as well as “snatch” the dynamic power. Conventionally, this group of exercises can be called “gymnastic”. This includes various types of pull-UPS (on the bar, rings), krestianskie “burpees”, push-UPS (on floor, on bars, etc.), jumping on a box, climbing a rope, various exercises on the bar (tray feet, “power outlet”), squat on one leg (“pistol”) and other similar exercises.
Different exercises with weights – barbell, dumbbells, medicine balls, sandbaai, a sledgehammer and kettlebells (the kettlebell crossfit have changed the handle). Here the emphasis is on power and not the maximum, in its “pure” form, and again, dynamic speed strength and strength endurance. Apply familiar exercises from the Arsenal of lifters and bodybuilders: different types of squats, bench presses, deadlift. That’s just the manner of execution of these movements in crossfit is very different – they are made with less weight in the “jerk” style. It also includes different variations on the theme of Olympic weightlifting: jerks, tremors, the taking of the bar on the chest etc. In addition, there are also multiple exercises with weights, canting heavy tires, lift bags, “farmer’s walk”.

The basic principles of training in crossfit

The crossfit methodology is quite complex, it stems from the peculiarities of the discipline, which incorporates elements of several multi-directional sports. It turns out that in such a complex theoretical part of the system of certification and licensing, common in crossfit, is justified. Unskilled, not trained, the coach is able to bring harm to the health of students properly built workouts.

It is possible to allocate following principles of training in crossfit:

The principle of the gradual entry into the area of serious loads: endurance and the various manifestations of power require time for their development. Elementary logic dictates that an increase of the training loads should be smooth.
The principle of continuity: whatever sport quality is not trained, work on it must be performed continuously for a sufficiently long time. Only then a result will “fixate” on a certain “minimum” level. Train that strength, that endurance short periods with long breaks in between is counterproductive – all the progress made to resolve during this break and the work will have to start from the beginning.
The principle of diversity: the specialty of crossfit is the rejection of specialization, during training, different exercises are performed. On different muscle groups and develop various sport skills. This idea, of course, impossible to bring to the absurd, to do too much – it’s almost the same as doing nothing.
The principle of alternating the volume and intensity of loads: there must be variability in the construction of the training process. Periods with an oversized load and lower intensity needs to be replaced by less bulky and more intense classes, and Vice versa.
The principle of “load equivalent to recovery”: for more sports results and recovery period after training is not less important than the workout itself. Over-compensation of the muscles occurs during recovery. You can’t train crossfit as often as three times a week.

How to prepare for the workouts in crossfit

So you’ve decided to do crossfit. Where do you actually start?

Tip 1: have a medical examination, make sure you have no contraindications for doing crossfit. The main thing – the health of the cardiovascular system, crossfitter this “risk zone”. This point is usually neglected, but we highly recommend to visit a doctor, even if you have “never been sick, and I’m completely healthy”.
Tip 2: Tune in mentally. For crossfit with his tight circle training, which often need to overcome physical discomfort, it is extremely important motivation. Ask yourself whether you need crossfit? Because to lose weight and gain shape can be more gentle manner.
Tip 3: Crossfit is a fairly complex training system. Find yourself a qualified coach to not get injured. Visit a trial lesson before you join the group. Can check with the coach as he experienced in crossfit.
Tip 4: Prepare your body. If you are far from sports or had a long break in the classroom, you can prepare for crossfit at home. Below are exercises that will allow you to adapt to intense training.

Exercises to prepare for the crossfit for beginners

We offer you a selection of exercises to develop endurance and strength to prepare for crossfit. These exercises for beginners will help you to prepare your muscles and cardiovascular system to heavy loads. Each of these exercises can be more difficult, if you increase the speed, number of repetitions or the weight of dumbbells. Before exercise be sure to perform the workout.

Perform consistently exercises a specified number of repetitions. You can repeat this set of exercises 2-3 rounds if you have the stamina. You can always increase or decrease the number of repetitions for their feelings.

1. Jumping with breeding hands and feet: 30 reps

2. Push-UPS on knees: 10 repetitions

3. Squat (with dumbbells or not): 30 reps

4. Touch shoulders in plank: 15 repetitions (on each side)

5. Deadlifts: 15 reps

6. Running with zahlest lower leg: 25 reps (each side)

7. Lunges (with or without dumbbells): 20 reps (each side)

8. Bench to shoulder: 20 reps

9. Burpee (easier option): 15 reps

Exercises to prepare for the crossfit advanced

1. Jumping with raising the legs with dumbbells: 30 reps

2. Push-UPS: 15-20 reps

3. Squats with jumps out: 25 reps

4. Thrust dumbbells in the slope25 reps

5. Burpee without push-UPS: 15 repetitions

6. Walking lunges (with or without dumbbells): 20 repetitions on each side

7. Bench press chest: 30 reps

8. Running with high knee lift: 25 reps on each side

9. Pulling up a knee plank: 15 repetitions on each side

What else is important to know about crossfit

The formation of the workouts in crossfit you need to avoid, if possible, the recurrence of stress on the same muscle group within a single round (or at least their alternate). Otherwise, “zakislenna” lactic acid muscle group will not allow to move on to the next exercise and circles. To adhere to this principle easier if you alternate the exercises according to their direction:

pushes and presses
various pulling movements
exercises for the leg muscles – different squats and lunges
aerobic and cardio exercises – running, jumping

Types of training in crossfit

Training programs in crossfit there is a great variety and to contain a description of all options in one article is not possible. However, it is possible to distinguish three main groups of the training programs, which differ conceptually:

1. Training for speed

In this exercise you need to perform a set number of reps and laps at speed. For example, in one round includes: 20 push UPS, 15 zaprygivayem on the curb, 30 presses the rod 30 swings with the kettlebells. Given the task to perform 8 of these circles. Your task is to make the specified number of laps as quickly as possible.

The result of such an exercise is time. This type of training in crossfit is also called AFAP (as fast as possible).

2. Training on the number of rounds

In this exercise you need to perform as many circles as possible in the allotted time. For example, training is given 20 minutes. One circle includes: 20 squats jumping with the aftershocks of the 20 weights, 20 tosses medicine balls up, 10 push-UPS. Your task is to make as many such rounds in the allotted 20 minutes.

The result of this exercise will be the number of circles. This type of training in crossfit is also called AMRAP (as many rounds as possible).

3. Training on time

This type involves splitting the workout into intervals of work and rest. For example, 45 seconds work, 15 seconds rest, then perform the following exercise. Or 1 minute work, 1 minute rest. The size of the intervals of work and rest are chosen depending on exercise intensity and training level of the group.

In this exercise you need to hold as many repetitions in a limited period of time. For example, you need 30 seconds to do the maximum amount of burpees. First, it may be 4-5 reps, but increasing endurance is the value for a specified period of time will increase.

Tips for crossfit beginners

Follow the regime. The results not only in crossfit, but in sport in General, in addition to training and nutrition depend on the way of life in General. It is imperative to “engage” with harmful habits like Smoking, don’t abuse night events with lots of alcohol, etc. Need to sleep – chronic lack of sleep reduces the secretion of testosterone.
Keep a training diaryin which to get exercise, number of repetitions, feeling before and after exercise, etc. Regularly weigh yourself and make basic anthropometric measurements: a trainee who’s tracks are not without interest can follow the change of their physical condition.
In drawing up the program of training when starting out with crossfit, you must consider its previous sports biography (or its absence). It is logical to assume that the strength of the “weak spot” can be aerobic exercise, and the long distance runner – strength training (especially upper body). Here are the “weaknesses” and need to pull in the initial period of training.
Never we should not neglect the warm-up and safety training. A lot of people injured due to the fact that neglected little things.
A number of exercises – particularly in the Arsenal of weightlifting (snatch and clean and jerk) is actually quite complex technically. No need to invest time learning proper technique.
Progress surprisingly fast in the first few weeks of training, over time will slow, as will the “neurological development”. This aspect of the training necessary to understand and to be mentally prepared.
Power crossfitter may slightly differ from the diet of the security forces. Eat right (more on this below).
Learn how to endure physical discomfort during exercise. Avoiding the discomfort, you will greatly slow your progress (of course, all you need to know the measure).
In warm time of the year don’t neglect to workout in the fresh air. This will bring variety to training and “ease” mentality.
Beginners should not get involved in “Amateur”. Listen to the recommendations of experienced instructors who regularly read the literature in crossfit, compare methods, and analyze.

Diet when doing crossfit

Workouts in crossfit are characterized by a high consumption of energy for a relatively short period of time. Of a specific part of crossfitters a little different from the nutrition in bodybuilding.

It is believed that the power of crossfitter divided into proteins-fats-carbs should vary in quantity supplied in the body calories the following percentages:

Proteins – 30%;
Carbohydrates – 40%;
Monounsaturated fats – 30%.

In addition to the main meals during the day, is in relation to training it is advisable to follow the following diet:

Required for two meals before your workout: for the first 2-4 hours, the second for 1-2 hours before training. The second “bite” is easier, mainly because of “fast” carbohydrates, which replenish glycogen stores immediately prior to training. To do crossfit in the morning on an empty stomach is not.
“The ultimate” energized meals: immediately after a workout, you can take portion in sports nutrition (whey protein or gainer), which will restore the loss of body fluids and help restore glycogen stores; after a couple of hours after training to eat more tightly.

Many of practicing this sport supporters of the so-called paleodiet: the gist of it is to eat like ancient humans in the Paleolithic era, i.e. eating meat, fish, fresh vegetables and fruits, nuts. Accordingly, excluded different dairy products and food with high content of salt and sugar, as well as the culinary “delights” – meats, fatty fried foods, etc. it is believed that paleodiet is “natural” and optimal for humans. Which approach is more justified is difficult to say, the athlete will have to determine the principles of the diet most appropriate for him.

PROPER NUTRITION: how to start step by step

The most common mistakes in training for crossfit

Beginners attempt to achieve everything at once, disregarding the natural laws of physiology and methodology of training. This is obviously unrealistic – progress in the sport gradual.
The desire in the pursuit of the formal number of repetitions (and formal time) count myself poorly executed repetition – Neposedy in squats, burpee without jumps out partial repetitions in the pull-UPS, etc.
Ignoring injury in pursuit of sports results. If the injury happened – you need to get well and recover, training in full force in these circumstances is unacceptable.
The rebalancing of the training in order to please the exercises like that, with a fair disregard for what is not like or turns out badly.
The complete lack of slack for a very long time – is a recipe for overtraining and cardiovascular diseases.

What else is recommended to read for crossfit:

All about the burpee exercise: the main exercise of crossfitter
All about push UPS and push UPS for all levels
All about pull-UPS: how to learn to catch up