CrossFit is a young sport trend that emerged thanks to the efforts of two enthusiasts - Loren Jenai and Greg Glassman. It uses the principle of circular training, when exercises are performed continuously, one after the other in turn. Over the past decade, crossfit has become a mass movement with its own customs and rules. What can this kind of physical activity give an athlete? As it turned out - a lot.
Exercises
In crossfit, all exercises add up to the so-called WATERS (workout of the day). Each WATER has a certain number of circles with exercises that are usually designed to engage as many different muscle groups as possible. In addition to power, many CrossFit Waters also include cardio exercises. All complexes can be divided into three groups:
Those that do not take time into account. Such WATERS are very simple to compose, they are ideal for beginners, since they do not rush an athlete anywhere, but slowness is not welcome here, since they can negate the whole effect of training. For example, your set of exercises consists of 20 push-ups, 10 pull-ups and 20 jumps. Exercises are done one after another, until the circle is completed. There should be no respite between them, and after their implementation it is necessary to begin the next round as soon as possible.
Those in which you need to do as many repetitions as possible over a certain period of time. Such WATERS rush the athlete, forcing him to constantly surpass himself, to do huge volumes of work in a short period of time.
Fixed number of repetitions. These CrossFIT WATERS are designed to perform a certain number of exercises as quickly as possible. For example, you need to do 200 push-ups, 100 pull-ups and 200 squats. The athlete himself decides how many approaches he must complete all the necessary exercises. Over time, the same WATER will turn out faster and faster, which allows you to see firsthand the benefits of training.
CrossFit benefits
Of course, crossfit is one of the most practical sports areas. The sport of high achievements gives people highly specialized skills that are hardly useful to them in life. A weightlifter will most likely never be able to find use of his enormous strength in everyday life, as well as a marathon runner who has nowhere to put on his inhuman stamina. Another thing is a universal crossfit athlete. He is weaker than a weightlifter, his muscles are smaller than that of a bodybuilder, and he runs slower than a runner. Crossfit develops a little of everything, creates an athlete who can run a marathon, shake the bar, do physical work for a long time.
Universality is exactly what we need in everyday life. Crossfiter feels comfortable in everyday life - he can easily carry heavy bags home, easily catch up with a bus or go upstairs to an apartment. In addition to excellent physical fitness, CrossFit gives you good health and self-confidence.
disadvantages
Like any other system, crossfit has its drawbacks. Despite the fact that it gives strength, speed and coordination, still specialized athletes will be ahead of the wagon in their fields. Moreover, crossfit training alone is not suitable for preparing for serious competitions, as they are designed for a one-time result, and not for long-term development. That is, this is just an exercise, not a training technique.
Also keen on crossfit can seriously harm your health if you do not listen to your body. Experienced athletes have a reason to wear a heart rate monitor during training, so as not to miss the moment at which the pulse exceeds its threshold. CrossFIT WATERS, suitable for an avid athlete, can undermine the health of a beginner, so you should not overcome yourself by giving yourself 200%. From such thoughtless exploitation, the heart will quickly become worthless, so you need to deal with the mind. It is even better to find an experienced trainer who will select the right WATER for you.
CrossFit. WATER for beginners
There is no time to be bored in the world of crossfit, since the variety of WATERS is limited only by the imagination of a coach or athlete. Often, a beginner is offered a simplified version of one of the author's complexes, or they create a sequence specifically for its capabilities. For experienced athletes, there are special sites that host the workout of the day. Thus, thousands of people across the globe perform the same exercises on the same day.
Created many copyright WATERS, which are known to all crossfit lovers. Each of them pursues its own goal, so that you can easily pick up a complex to your liking. Often the name of a popular WATER displays its essence or bears the name of the person who created it. There are a number of popular complexes known throughout the world. Let's get to know better the most famous WATERS.
CrossFit, WATER Cindy
It’s best to start crossfit classes with Cindy’s WATER. It combines incredible simplicity and efficiency, and also does not require special equipment to perform. The usual crossbar is enough to make it, but this does not mean that this WATER is suitable only for beginners. The complex consists of 5 pull-ups, 10 push-ups from the floor and 15 squats. It takes 20 minutes to complete, for which it is necessary to make the maximum number of approaches.
It sounds simple, but in practice it is better for beginners to use only half of the allotted time, or even a quarter. Of course, the first approaches will go easily and naturally, but after 5 minutes the difficulties will begin. Usually, the norm for a beginner crossfitter is about 10 approaches, professionals are able to perform more than 20 repetitions.
Fran
It's time to find out about the very first WATER - Fran. Crossfit began with this particular set of exercises developed by Greg Glassman. Of course, this WATER requires tremendous efforts, but every self-respecting crossfighter is required to fulfill it from time to time. The complex consists of three rounds in which the number of repetitions in the order of 21-15-9 is gradually reduced. The exercises themselves are simple but effective - these are trusts or barbell emissions weighing 43 kg for men and 29 kg for women. After the trusts, pull-ups are performed, and so round after round, gradually reducing the number of repetitions.
Despite the apparent simplicity, this set of exercises for a reason is named after the devastating hurricane. It was with him that the tradition came to call CrossFit WATERS by female names. Even seasoned athletes are exhausted on the floor, completing Fran, and green beginners are better off not even taking on this ordeal. However, the effect of this WATER is so good that athletes all over the planet torture themselves daily, performing it.
Self-compilation of water
For independent training, you can choose one of the many ready-made complexes, which contains a special site - "Water Cut". Crossfit often requires special equipment, but there are complexes that can be completed using only your own weight. When drawing up your training program should be guided by basic principles. In WATER, different muscle groups must be used alternately to avoid excessive congestion.
The best place to start is with push type exercises. These are all kinds of presses, push-ups, squats, work with a rope. Then there are pulling exercises that develop the back and biceps, for example, pull-ups and lifts. And at the end of the WATER, cardio exercises, such as jogging, exercise bike or skiing, are performed. The more exercises in one circle, the less the number of circles. Using these principles, you can easily create a suitable complex for home training. An excellent choice would be crossfit-WATER with a weight or dumbbells.
Side effects
Crossfit classes have two main negative effects, which over time have become symbols of this sport. The first is vomiting, which occurs in athletes due to excessive exertion. The symbol of this negative effect was chosen by the clown Pukey - a muscular man in a clown costume, passionately spewing the contents of his stomach on the floor. In the USA, during the first vomiting in training, an unlucky athlete is presented with a T-shirt with this charismatic character. However, there is nothing funny in this phenomenon, since it indicates an excessive load on the body, which must be avoided in every possible way during the training process.
Another crossfit symbol is Uncle Rabdo. So athletes call rhabdomyolism - a disease that arises from the fact that muscle fiber breaks and enters the bloodstream. There it damages the kidneys, causing enormous damage to human health. It is still unclear whether this disease is really so common among crossfit, or whether this is a skillful advertising move designed to emphasize the severity of training.
CrossFit - the ability to be universal
Do crossfit? Popularizers of this trend claim that their system is a breakthrough in training athletes. But is it worth it to believe? Indeed, opponents of CrossFit insist that this type of physical activity is extremely harmful to the heart. Negative effects can be avoided if you wisely approach the complexes that crossfit offers. Water time standards allow you to assess the level of an athlete, but in the pursuit of good time you can lose health. You need to carefully listen to the body during training, do not get injured for dubious purposes. With a competent approach, crossfit becomes an interesting pastime that strengthens health and tempers the body. If you are interested in this new sports direction, then feel free to go to the gym, where a qualified trainer will choose the suitable crossfit-WATER for you. Your work will not be in vain, good health and good shape will be your reward.