CrossFit training is a comprehensive system of physical fitness. Its creator is Gregor Glassman. In 2000, a brand called CrossFit was registered. In addition to Glassman, the founder of the brand is Lauren Jenai.
Types of exercises
CrossFit has earned good reviews due to its wide variety of exercises. The system includes interval training, weightlifting, gymnastics, powerlifting and other physical exercises.
Another reason for the positive feedback about CrossFit was the fact that the whole system is promoted not just as a regular workout, but as a sport with competitive overtones.
CrossFit is very popular in gyms. It is used in more than 13 such establishments, almost half of which are located in the United States of America. In addition, this exercise system is used as part of individual daily training.
Criticism
Many critics say that the training program involves a large number of dangerous movements that can cause injuries. Representatives of the brand say that the system is safe even for beginners. The company also said that if you follow all the instructions on the corporation’s website, the risk of injury is much lower.
Another reason for the negative reviews about CrossFit was the criticism of the program saying that training can cause rhabdomyolysis. The company did not deny the fact that training can cause the disease, but also said that skeletal muscle necrosis can be caused by other, even the simplest, exercises.
For beginners
CrossFit became popular several years ago, but now the program has a large number of followers. Exercises are provided for both experienced athletes and beginners. CrossFit for beginners provides an opportunity at home to get the same load as in the gyms, but the workouts themselves are designed specifically for those people who are engaged for the first time.
The first training is called “Cindy” and consists of 5 pull-ups on the horizontal bar, 10 push-ups from the floor and 15 weight-lifting squats. The duration of the entire workout is 20 minutes. That is, within a third of an hour, it is necessary to take each of the three exercises in turn.
The second training is Helen. The first exercise involves a 400-meter race on a treadmill. Then it is necessary to lift the weight 15 times, after which it is necessary to perform 12 pull-ups on the horizontal bar. This workout, like Cindy, consists of three exercises. But unlike Cindy, during which all rounds must be completed in turn for 20 minutes, Helen should try to finish as quickly as possible.
The next workout is called the Wall Ball. Its essence lies in repeating the exercise called “Burpee”. You need to do it 21 times, then 15 and the last attempt consists of 9 repetitions. You must perform the Burpee as quickly as possible.
The last training in the framework of the CrossFit for Beginners program consists of two exercises and is called Katie. First, 15 simple squats should be done, and then an attack with dumbbells forward, also 15 times. Each exercise must be performed three times in twenty minutes.
Food and rest
CrossFit involves a combination of training with proper nutrition. Healthy eating is not just about giving up bad habits and eating healthy foods, but also about eating right. A girl should eat at least three times a day, ideally 5 meals a day.
In addition, it is very important to recover well after playing sports. You should not "kill" yourself in training. A balance must be maintained between exercise and relaxation. At the beginning of the course, you can train no more than four times during the week. For athletes who plan to do CrossFit for the first time, you can exercise twice for seven days.
Girls at home
There is a CrossFit for Girls program specially developed by specialists. During the first month, two main programs should be implemented. The first is performed at home, and the second - in the gym. In both cases, approximately 10 minutes of warm-up should be given before starting exercise. Do not forget about it, because otherwise you can get an unpleasant injury.
Day 1. It is necessary to do 10 air squats, 20 times to jump with a skipping rope, perform 15 press scrolls, 10 “Bearpies” without push-ups and 10 push-ups from the floor. It is necessary to make the maximum amount within 15 minutes.
Day 2. Rest and recovery.
Day 3. The first exercise of the third day is a 200-meter race. After that, you need to pull yourself up on the horizontal bar 5 times, hold the bar for 20 seconds and push it off your knees 10 times. The last exercise is 5 jump squats. All this should be repeated for 15 minutes.
Day 4. Rest and recovery.
Day 5. Training begins with 20 lunges. Then you should do 15 push-ups from the floor. The next exercise is lifting your legs while lying down (12 times). The circle ends with a 20 second bar. The training is repeated for 20 minutes.
Day 6. Rest and recovery.
Day 7. The first exercise is a jumping jack (50-100). Then you need to perform 15 curtsies on the right and left foot. The third exercise is lifting the pelvis (25 times). After that, you must complete 50 jump rope jumps. The last exercise is press twisting (25 times). The whole workout lasts 20 minutes. For 4 weeks, you must repeat the entire exercise, increasing the duration of the workout by 5 minutes.
Girls in the gym
Crossfit training for girls in the gym, as well as at home, involves 3 days of rest.
Day 1. Begin with a five-minute lesson on the Bicycle simulator, then you need to do 10 lunges with dumbbells on each leg. The following exercises are 15 swing with a kettlebell and 15 Burpees. End the circle by hyperextension (15 times). In total, the training consists of three circles.
Day 2. Rest and recovery.
Day 3. Within two minutes, you must jump, legs apart and bringing them together. The next exercise is deadlift (10 times). Then you need to swing the press on an inclined bench (15 times), pull yourself up on the horizontal bar 10 times and run on the treadmill for 2 minutes. Training consists of three circles too.
Day 4. Rest and recovery.
Day 5. Training begins with a hundred jump rope. The next exercise is called Shvungi (10 times). Then you need to do 10 lunges with dumbbells on each leg and hold the bar for 20 seconds. At the end of the circle you need to shake the press 15 times on an inclined bench. The fifth day training also consists of 3 circles.
Day 6. Rest and recovery.
Day 7. The final training day of the week begins with rowing 500 meters. Then you need to perform variable jumps on the step platform. Just jump 50 times. The third exercise - 10 lunges in a jump. Then you should do 20 sitaps and sit down 12 times with lifting dumbbells. Training is carried out in three circles.
To men
The CrossFit for Men training program is different from the female. Before starting a workout, you need to stretch for 5-10 minutes. Do not start exercises without warming up.
The first exercise is to hop onto a 60-centimeter box. In total, 2 approaches of 13 jumps must be done. Then you should catch up on the horizontal bar with a wide grip - also 2 sets of 13 times. After this, you should go to push-ups from the floor - 2 sets of 20 push-ups.
The next exercise is a bench press. It is necessary to do 2 approaches 13 times. After this, it is worth making 2 sets of 15 leg lifts in the hang. After lifting your legs, you need to take dumbbells and make two sets of 13 lunges on each leg. The last exercise, which includes the Crossfit for Men training program, is a squat with a barbell - 2 sets of 13 squats.
For a beneficial effect, a concomitant low-carb diet is needed. You should also alternate the days of training with rest. A weekly program might look like this:
3 days of training - rest day - 2 days of training - 1 day of rest;
5 days of training - 2 days of rest;
3 days of training - 1 day for relaxation - 3 days of training.
"CrossFit for weight loss"
Girls do CrossFit in order to lose weight. This is not a big secret. Experts estimate that during training, a woman can lose up to 15 calories per minute. Thus, with a 40-minute workout, the girl will be able to burn about 600 calories. Some complexes make it possible to lose up to 1 thousand calories per day.
The advantage of CrossFit is that the girl does not have to perform the same exercises. Every day involves some new activity.
Equipment
A great advantage is that you can train not only in the halls, but also at home. This is another reason for the many positive reviews about CrossFit Workouts for All. After all, not everyone has the opportunity and desire to attend gyms. Equipment for the "CrossFit" is not so much.
For effective training at home, you need to purchase a pair of dumbbells, two weights, a barbell and a rope. The horizontal bar can be done independently. You can run along the street, so the treadmill is not an urgent need. By and large, this is all the equipment for CrossFit, which is necessary for high-quality training at home. As for the gyms, they can also use floor and wall holders, and the press should be downloaded on a special bench.
CrossFit at home
There are 3 effective home workout programs. The first consists of three exercises that are repeated as many times as possible over 10 minutes. Exercises that need to be performed are Burpee (10 times), squats (20 times) and legs lying up (30 times).
The second program consists of five circles, during which it is necessary to squeeze 5 times from the floor, standing on your hands, make 10 lunges with jumping and run 200 meters.
During the third Crossfit at home training program, an athlete must do 15 Burpees, 15 jumps on a high pedestal and 15 swing weights. Duration is 20 minutes.