What is CrossFit?
CrossFit’s philosophy is based on the concept of ‘increased work capacity across broad time and modal domains.’ It means that this workout program prepares the body not only for the unknown but also the unknowable. The fundamentals of CrossFit are easy to understand for even the most inexperienced fitness newcomer. The core of CrossFit workouts is designed to improve the ten recognized general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
CrossFit workouts are performed in a group setting and are led by a qualified CrossFit trainer. Each workout of the day (WOD) is different and often includes a mixture of aerobic exercise, body weight exercises, and Olympic weightlifting.
CrossFit Training Principles
- Variety: The CrossFit program is based on constantly varied training, meaning every day is a different workout. This methodology helps to avoid routine and boredom in your workouts, making it more engaging and challenging.
- Intensity: CrossFit workouts are known for their intensity. Each workout is designed to push the body’s limits. High-intensity workouts yield better results in less time compared to traditional low-to-moderate intensity exercises.
- Functional Movements: CrossFit emphasizes functional movements or exercises that mimic movements that are used in daily life. These movements can include squatting, pushing, pulling, and running.
- Scalability: CrossFit workouts are designed to be scalable to the individual’s fitness level. This means that anyone, regardless of age or fitness level, can participate in CrossFit.
Popular CrossFit Exercises
Here are some of the most popular exercises you’ll encounter in a CrossFit workout:
- The Clean and Jerk: This is a classic Olympic lift where a barbell is lifted from the floor to the shoulder (the clean), then from the shoulder to overhead (the jerk).
- The Snatch: Another Olympic lift, the snatch, is where a barbell is lifted from the floor to overhead in one swift, continuous movement.
- Deadlift: This powerlifting staple involves lifting a heavy barbell from the floor to hip level, focusing on hip and trunk extension.
- Thrusters: This full-body exercise combines a front squat with a press overhead.
- Kettlebell Swings: This is a ballistic exercise that combines cardiovascular, strength and flexibility training.
- Box Jumps: As the name implies, you jump onto and down from an elevated platform.
- Wall Balls: This is a full-body, compound exercise that requires you to perform a front squat with a medicine ball and then stand up explosively to throw the ball to a target on a wall.
- Burpees: This full-body exercise is a combination of a squat, push-up, and vertical jump.
- Double Unders: This refers to rotating a jump rope twice under your feet with only one jump. It is a challenging exercise that improves coordination and cardiovascular endurance.
- Pull-ups: Pull-ups are a great way to improve upper body strength and are often incorporated into CrossFit WODs.
Where Do You Go From Here?
CrossFit is a versatile and comprehensive approach to fitness. It doesn’t focus on a single aspect but works on various facets to provide a well-rounded fitness experience. The exercises involved are based on functional movements, making them applicable to everyday life.
It’s essential to remember that while CrossFit is designed to push you, it’s also meant to be scaled to your individual
ability. You should always prioritize form over speed to prevent injuries. And finally, like any other exercise program, remember that rest and recovery are just as important as the workouts themselves.
The best way to get started is to find a certified CrossFit gym (known as a ‘box’) and work with a qualified CrossFit trainer. They can guide you through the workouts and ensure you are performing each exercise correctly, efficiently, and safely.
