CrossFit - be active!
Jumping, pushing,
running, lifting…I could go on and on. The result of these exercises is always
the same – huge fatigue and effort. These are not tortures but acts of free
will. Allow me to introduce you to CrossFit. I think that a lot of you may be
familiar with the name, but you don’t really know what stands behind it. I would
like to share with you basic information about this physical activity. Consider
CrossFit if you want to look fit and healthy. Personally, I have been attending
classes for three months.
Allow me to present some
historical context. CrossFit was created in the nineties in California by Greg
Glassman. Soon after he started to use this kind of exercises to train cadets
in a local police department. Next he was responsible for the training regime
of marines, firemen and American soldiers.
In 2000 he founded a fitness company CrossFit Inc. which grew into a
fitnessclub network.
CrossFit is a
strength and conditioning program consisting of body weight exercises, a mix of
aerobic exercises and Olympic weight lifting. To put it more simply, CrossFit
is a universal set of exercises that can be done by everyone. It is a sport for
people who expect training to be something more than monotonous and long
repetitive exercises. Fitness and
experience take a back seat, since we can change equipment and determine your
own limits. We train our respiratory and cardiovascular resistance, muscles strength and endurance, stretchability,
speed and balance. There are no long pauses between each set of exercises. The training’s
core is based on a very short and fast sequence of exercises that consists of
3-4 different workouts done continuously for 15-20 minutes. Each workout has a
few 15-20 minute rounds. Most importantly the training must be intensive. We
should feel every muscle after every round.
CrossFit consists of
various exercises. Which exercises can we chose? For example:
- Squats:
-
Overhead
Squat: a squat with the weight overhead.
-
Front
Squat: a squat holding a barbell on the front of the shoulders.
-
Squat
Jumps: a squat with a jump at the top.
- Deadlift:
source:
http://www.crossfithardcore.com/assets/images/exercises/deadlift2.jpg
- Box Jump:
source: http://www.crossfithardcore.com/assets/images/exercises/box-jump.jpg
- Pull-up: Hanging on a bar we must pull up with arms straight until our chin is over the bar.
- Push-up:
source: http://www.crossfithardcore.com/assets/images/exercises/pushup2.jpg
- Burpee:
source: http://www.crossfithardcore.com/assets/images/exercises/burpee.jpg
- Knees-To-Elbows: Hanging on a bar you must raise the knees until they make contact with the elbows.
- Toes-To-Bar: Hanging on a bar we must bring feet upward until they make contact with the bar.
- Kettlebell Swings:
source:
http://www.crossfithardcore.com/assets/images/exercises/kettlebell-swing.jpg
- Press:
- Push
Press: Dip and drive motion is used to press the barbell upwards.
- Push
Jerk: Drop under the bar receive the bar at a lower position.
- Split
Jerk: One leg goes forward and the other backward.
- Wallball:
source:
http://www.crossfithardcore.com/assets/images/exercises/wall-ball.jpg
Those and more exercises
you can find at www.crossfit.com/exercisedemos/
How does an exemplary
CrossFit training look?
- Warm-up
- WOD (workout of the day):
- First
round (Deadlift x15, Overhead squat x8, Front squat x8 )
- Second
round (Wallball x10, Kettlebell swings
x20, Toes-to-bar x10/Knees-to-elbows x10)
- Third
round (Push-Up x15, Pull-Up x15, Box Jump x10)
- Stretching
If you train CrossFit
you will have results after 4-5 weeks. You will build your stamina, speed and strength.
I must point out that you should take up an additional training capacity, for
example riding a bicycle or running twice a week. Remember when practicing sport
you should maintain a diet and enforce a proper exercise technique. The diet
should consist of a lot of proteins and healthy fats and fibers.
If you feel tired –
slow up and relax, if it is not enough for you – speed up!
Break your barriers
with CrossFit! J
- What kind of sport do you train? Have you ever heard about CrossFit?
- How often do you workout?
- Do you know a fast and effective way to lose weight and strengthen your muscles?
Crossfit is a great way to workout! In my previous gym, I walked often CrossFit, but now in the new gym where I go, CrossFit is low so it gave up (I wish my time)
ReplyDeleteCrossfit quickly develops strength and power. By the way we build beautiful figure - less fat, more muscle. That's what I like about CrossFit - do not use exercise machines. Only free weights, barbells, ropes, TRX cords. We do not focus on appearance - in real Crossft training, no mirrors. This is great because we do not look in the mirror and not admire how every time you raise the bar to pour our muscles (as in a normal workout at the gym);)
Crossfit uses a lot of exercises using your own body weight (eg. Burpee, Push Ups) so that Crossfit you can train anywhere, not just in special Crossfit halls. That's why it is a sport for all, and no excuses that you do not have money for training.
You can always make Deadlift with a sack of potatoes .. :) and Box Jump using each box.
It is worth noting that thanks to hard training, we are happier, because all the cares and sorrows leave during training. There remain only endorphins luck :)
Training is the key to happiness!
I forgot about the questions :)
ReplyDelete...
What kind of sport do you train ? Have you ever heard about CrossFit ?
I already explained in the previous post. In my previous gym held in great lessons of CrossFit . The coach was dedicated , he guarded techniques .
In my new gym , but CrossFit is boring , always the same exercises .
Now I train alone, I do the typical weight training + 30 - 45 minutes of cardio .
How often do you workout ?
I try to workout 4x a week.
Do you know a fast and effective way to lose weight and Strengthen your muscles ?
There is no quick path to long-term changes in the body.
First :
A healthy and balanced diet
Secondly:
Heavy , regular workouts.
Thirdly:
You can not forget about the rest. Muscles need recovery - sometimes you have to let go and get some sleep :)
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DeleteYou are right @Sylwia, we should always remeber about a rest! We shouldn't overload our muscles, because tired muscles are vulnerable for an injury. Moreover we should remember that when we are ill or we have a cold we shouldn't do workouts, because this can lead to heart damage.
Delete1. What kind of sport do you train? Have you ever heard about CrossFit?
ReplyDeleteYes, I heard about CrossFit, but I never was training CrossFit. I think this kind of training is too hard for me. On the Internet there are a lot videos of workouts and the exercise are very physically exhausting. I like to exercise in the gym, but at my own pace. Every day, in which I exercise, I try to do exercises on a particular body part. In addition to the exercises in the gym, I like also swimming in the pool.
2. How often do you workout?
I'm trying to 3 times a week, but sometimes I have to stay longer at work or I have other things to do and then I had to leave training
3. Do you know a fast and effective way to lose weight and strengthen your muscles?
Exercise and also have a healthy diet. Drink lots of water and be consistent in our decisions.
I agree with you, water is very important in a daily diet. We should drink 2-3 litres of fluids per day. Water detoxifies our organism and speeds up the metabolism processes. Due to water our adipose tissue is burned faster.
DeleteWe should drink when we don't feel a thirst since it's a first sign of dehydration.
Very, very nice presentation, both interesting and visually appealing. I came across many CrossFit gyms, when I was traveling abroad, but I can see that in Poland it’s getting more and more popular as well. For sure CrossFit is not for everyone – people with heart conditions or spine problems could damage themselves, but for many for sure it’s a good idea to burn fat and build up muscle tissue. It gives similar effects like HIIT training, where you need to run as fast as possible for different amount of time. You want to puke after this training, but it gives good results – also it’s not recommended for people with heart diseases and breathing problems.
ReplyDeleteI think that CrossFit is a thing for me, because I like nothing more than feel tired after good overall workout, but I think that for now I will stick with my football practices. For sure my upper body is not as well trained as my legs during those sessions, but I prefer activities on fresh air and work on my condition and cardio, not muscle strength. I train twice a week, sometimes more, sometime less + game during the weekend. I try to avoid gyms because of those guys: https://www.youtube.com/watch?v=QSHF9Jr-NpU and sometimes you see guy like this: http://southpark.cc.com/clips/153277/motivational-talks, which can lead to this: https://www.youtube.com/watch?v=1jHt3raQabk :D (Hat trick ^^)
And if I knew fast and effective way, which is easy as well to lose weight and strengthen one’s muscles I would be a billionaire! But if you want to do it harder way – girls already had good propositions: eat healthy, train hard and rest properly. Try not to rush, because steroids (http://southpark.cc.com/clips/pr03dq/jimmy-finds-a-shortcut), because cheating is wrong!!
http://southpark.cc.com/clips/iqldss/cheating-is-wrong
I agree with You that using steroids is wrong! Steroids destroy the organism. People who take steroids are aggressive and hyperactive.
DeleteUsing supplements is different. People take them because eating high-protein meals doesn't provide us with an appropriate dose of proteins.
Supplements give us proteins in sufficient quantity which are needed to build muscles.
This comment has been removed by the author.
ReplyDelete1. What kind of sport do you train? Have you ever heard about CrossFit?
ReplyDeleteI swim twice a week and also play basketball. I have also heard about CrossFit and tried it before.
For me it is great compromise between beeing fit and building muscle.
2. How often do you workout?
This is very good question. I'm trying to workout three times a week. It is not easy because like @Klaudia said somethimes I spend a lot of time in my work and after that I am not able to do anything else than sleeping.
3. Do you know a fast and effective way to lose weight and strengthen your muscles?
My advice is to eat healthy food (try to avoid fast food like McDonald's). But food is not enough. You should also move yourself. Swimming, cross fit or just running is a good way for staying fit.
1,2. What kind of sport do you train? Have you ever heard about CrossFit? How often do you work out?
ReplyDeleteI used to exercise on gym, but in my opinion it's quite boring. Personally I like sports where you have competition (both group and individual games). Once a week I play volleyball with colleagues. Sometimes, but not regular, I also swim.
I have heard about CrossFit (never tried it), but most of the opinions were negative. I’ve heard from a doctor, that he has many patients with problems after Cross fit overtrain. I have also friend in work, who tried this, and after 1 month, he had to stop due to spine problems (which he never had before). So I think, that everyone, who train it, should do it wisely, not to hurt themselves.
3. Do you know a fast and effective way to lose weight and strengthen your muscles?
I don't have a perfect rule, but I thinks, that strong will, can do a miracle. Even when you have the best diet and the best workout plan, you will achieve nothing without perseverance.
ReplyDeleteWhat kind of sport do you train? Have you ever heard about CrossFit?
Usually I train at home, doing some trainings from fitness girls. There is a lot of this stuff online. Everyone can choose something for himself. Besides that I go to the gym from time to time to give me body other kind of workout.
Have I heard about Crossfit? Yes, I have but I haven't tried it. Maybe someday :)
How often do you workout?
Well, it depends on my many things, but I try to train at least 2 times a week. For me, trainings should be not only hard work but great fun, so if I'm tired one day I skip my workout and do it day after.
If trainings stop being fun for you it will be boring and more and more exhausting until you say "I'm done"
Don't do it! :)
Do you know a fast and effective way to lose weight and strengthen your muscles?
It really depends on your body, but what everyone can do is start doing any kind of exercises, even at home like pushups or squats. Change your way of eating, for the start limit sweets and fast foods that we like so much. And what it's very simple to do - insted of using car to go to the shop couple of minutes from you just go on foot to it.
This is an important point that we should substitute driving a car by walking on foot or riding a bicycle. We could take care of the environment and burn calories at the same time.
DeleteVery interesting article, in the time when many people are interesting in healthier lifestyle. Now a lot of people are training many kinds of sport, go to gym, swim, and have a diet. On the Internet we see how this area is growing, we can follow on Facebook profiles of Chodakowska or Lewandowska, where we can read about diets and workouts. Also we can see how people are using theirs advices, and are changing their life’s, by losing the weight, what in my opinion is a great way to be happier person. I think that everyone should lead a healthy life, because it reduces stress, malaise, diseases and also prolongs our lives.
ReplyDeleteI think CrossFit has positive and negative sites. In my opinion, this trainings are not for everyone. For example if you have problems with knees, and you want to do workout, you shouldn’t do this training because it overloads it. I know that working in group rises your motivation, and it is getting easier to workout together, but sometimes it is better to get personal trainer. The specialist will choose the training suitable for your body and lifestyle and this training will be much more effective for you.
1. What kind of sport do you train? Have you ever heard about CrossFit?
I swim and run, and I think for me it is enough. I have heard about CrossFit and above I said my opinion about that, and I wouldn’t like to make this trainings. I prefer to workout with the personal trainer, because I think it could be more effective for me in the shortest time.
2. How often do you workout?
I have a job where I sit 8 hours a day near desk, so I try to workout every day, even just for a little time, to warm up my muscles and have a better mood.
3. Do you know a fast and effective way to lose weight and strengthen your muscles?
I think personal training with the specialist and a well-balanced diet will help you lose your weight. I think we should also avoid sweets and drink a lot of water.
I have to take care about my body so I do some exercises regularly, however, I do like jogging very much and I do it once a week. This is my kind of religion and I try not to get out of it. When you ask me a question number three I must say that there is no fast way of developing our muscles and losing weight, the only way is to practice, practice and practice, be a master mind in exercising. In the era of fast solutions and fast life we always expect fast results what is absolutely misleading.
ReplyDeleteExacly. Every minute spended in gim or in excercises are worthed. With each day will be better if you do what you can. If you fight for your body then you can have certainty about that you will have good body. This is important now in time when most of work is doing by laptops in offices where you dont move to much.
DeleteWhat kind of sport do you train? Have you ever heard about CrossFit? How often do you workout? Do you know a fast and effective way to lose weight and strengthen your muscles?
ReplyDeleteI love running. I like to run everyday. I like to hear some music or listen to podcast about subject that I like. There are plenty of videos, movies documents or talk on radio that I hear. Multiple of smart peoples are talking and I can connect running with learning. This is important for me to not lost time for just runing. I try to run each day about 30mins. Sometimes faster sometimes slow but must important is to do it regulary to have this conviction that I can run much more that I do a day before today.
Oh gosh… Winter is coming! The season for exercising starts in May :) Or in April if you have some additional fat to burn after the winter :) Just kidding… Exercising is a great thing but I’m not sure if CrossFit isn’t too… active for me. Few months ago I started practising yoga and I must admit that it isn’t as easy as you think. It requires strong muscles and high flexibility to do some pose and stay in it for a minute. But I must admit that your attitude was very positive about the CrossFit so maybe I will try it… later :)
ReplyDeleteThanks for the article Karolina. I've heard about crossfit in my sportclub, but
ReplyDeleteI haven't try it yet. I also heard positive opinions about this kind of workout from club stuff which encouraged me to try it :)
I used to swim and play tennis when I was a teenager. Now I prefer spinnig activity, sometimes I go on zumba too :).
Actually I do a workout once or twice a week. Sometimes it is hard to find a free time during a week.
I think I gathered some knowlege about healthy style of live and effective workout : )
I know that the best for loosing weight is aerobic training, which lasts at least 30 minutes. And for stregnten aour muscles we should plan a strength training as I remember :)
Thanks for the article Karolina. I've heard about crossfit in my sportclub, but
ReplyDeleteI haven't try it yet. I also heard positive opinions about this kind of workout from club stuff which encouraged me to try it :)
I used to swim and play tennis when I was a teenager. Now I prefer spinnig activity, sometimes I go on zumba too :).
Actually I do a workout once or twice a week. Sometimes it is hard to find a free time during a week.
I think I gathered some knowlege about healthy style of live and effective workout : )
I know that the best for loosing weight is aerobic training, which lasts at least 30 minutes. And for stregnten aour muscles we should plan a strength training as I remember :)
CrossFit does sound interesting. And the origin of the club actually makes it reliable. If it did work for police, marines, fireman and soldiers there is no way it wouldn't be good for anyone.
ReplyDeleteI heard about it before but I wasn't interested in any sorts of club training yet so I wasn't really exploring fitness clubs.
For now I just train at home. I have my own machine called orbitrek and I use that for my exercises. Besides that I do push ups, squts and crunches. Sometimes I add pull ups to that. And I workout about 4-5 times a week.
However, when I finally decide to get serious with workouts I would probably go with something like calisthenics. Just because I like the idea behind it.
CrossFit does sound interesting. And the origin of the club actually makes it reliable. If it did work for police, marines, fireman and soldiers there is no way it wouldn't be good for anyone.
ReplyDeleteI heard about it before but I wasn't interested in any sorts of club training yet so I wasn't really exploring fitness clubs.
For now I just train at home. I have my own machine called orbitrek and I use that for my exercises. Besides that I do push ups, squts and crunches. Sometimes I add pull ups to that. And I workout about 4-5 times a week.
However, when I finally decide to get serious with workouts I would probably go with something like calisthenics. Just because I like the idea behind it.
1. What kind of sport do you train? Have you ever heard about CrossFit?
ReplyDelete2. How often do you workout?
I heard about crossfit, but i had never tried it. This kind of training is too hard for me, i don’t have enough time or maybe i’m just to lazy. I like yoga and jogging. I’m trying to workout 2 times a week.
3. Do you know a fast and effective way to lose weight and strengthen your muscles?
Eat small, healthy meals, avoid processed food, limit your carbs, and do intense weight training 3-4 times a week.
That looks like one of the most interesting and personalised ways of working out I've heard of! The idea of such a flexible program seems perfect not only to work on the shape of your body, and to boost your cardio, but also to improve your strong will. Thank you for the article! I think I'll be taking up a new physical activity some time soon :)
ReplyDeleteI know of crossfit but never tried it. I don't think It would suit me much. It sounds tough and difficult, so thumbs up for anyone training it.
ReplyDeleteAs for the questions: I train myself by jogging, less regularlt lately - unfortunately. Planning to do it on a daily basis Regarding loosing weight - going low on carbohydrates, eating healthy fat and all the required minerals, plus an activity - like swimming or running. Swimming also causes muscle growth.
1. I've heard because my co-worker used to train it, but I'm not too impressed about that. But he is a really big fan of that.
ReplyDelete2. Actually it is really rarely, very irregular. It depends on free time which is sadly missing every time...
3. Easiest way is probably just eat reasonably and do something. It doesn't matter what. Do whatever you enjoy. If you love to run - go running. If you love to cycle then you should cycle.
Don't do that things which makes you bored, stop wasting your time.