CrossFit for girls: benefit or harm for the female body?

Features of crossfit training

The main difference between the CrossFit system and other training programs is the wide selection of exercises, their cyclic repetition and very short breaks between exercises. This system combines elements of athletics, kettlebell lifting, powerlifting and a number of other sports. A variety of exercises allows you to effectively develop strength, flexibility, endurance, speed, coordination and develop all the muscles of the body.

All exercises in CrossFit can be divided into three categories: cardio, lifting your own weight, lifting additional weight. All exercises are performed in groups of 10-15, so during training there is always a kind of “spirit of competition”, which perfectly motivates each participant to work hard and responsibly in classes.

Crossfit complexes

CrossFit complexes are, as a rule, exercises that are repeated in a circle, which must be completed in a certain time or, conversely, performed in a limited number of rounds. A CrossFit workout always begins with a joint and cardio warm-up. And after a short rest, the technique of certain exercises begins to be practiced, and then the implementation of the complex itself.

CrossFit exercises are traditionally divided into 3 types:

You can do CrossFit at home on your own. For squats with and without additional weight, push-ups, abdominal swings, pull-ups, sit-ups, no special equipment is needed. You can download the CrossFit training program on the Internet or attend classes in the gym and ask the trainer to describe how to practice at home using this system.

CrossFit and athlete health

Anyone can do this sport. The difference between male and female complexes lies in the load with which you will have to work when performing the exercise. Despite the fact that you can practice this system on your own at home, it is better for beginners to start training in the gym under the supervision of a trainer in order to learn the correct technique for doing the exercises and avoid injuries.

It is also very important to listen to your condition during exercise and avoid overload. Good gyms always have blood pressure monitors that can be used to measure your heart rate.

If the indicators are more than 180 beats, you must immediately stop training.

In addition, you can start doing CrossFit at any level of training. For the most unprepared, adapted exercises will be used and vice versa, the more advanced you become, the more complex exercises and heavier weights you can begin to train with.

If you have certain diseases in acute or chronic form, crossfit is generally strictly prohibited. These include:

• problems with the cardiovascular system,
• respiratory tract diseases,
• disorders in the gastrointestinal tract and genitourinary system,
• infectious diseases,
• injuries and diseases of the musculoskeletal system,
• mental disorders and diseases of the nervous system.

The ban applies to people who have recently undergone surgery or are undergoing rehabilitation. Pregnant and breastfeeding women should also not do CrossFit.

https://youtube.com/watch?v=_rKPSMeeQkE

What will you need?

The main difference between the CrossFit training system is that it has absorbed all the best from other sports. Therefore, you will need quite familiar equipment:

• Practical clothes that will become your second skin. Not only compression properties are required, but also breast fixation (for example, a supportive top made of breathable fabric). Of course, this is not a mandatory item, but it is definitely not superfluous.
• Shoes with hard soles that will securely support the foot. It will be useful to you, for example, when doing exercises with a barbell.
• Gloves for training on rings and horizontal bars.
• Supports for your knees or elbows (if they bother you).
• Gymnastic mat for maximum comfort when performing abdominal exercises.
• A jump rope is an indispensable attribute of cardio training.

You may also need a fitball for doing hyperextensions and crunches, leg weights, an incline bench for your abs, and a durable, low box (as durable as possible!) for jumping. In theory, most of these equipment should be in any gym, even one not oriented towards CrossFit.

Video about how crossfit affects a girl (also note how much more convenient it is to work in a specialized gym):

Fitness exercises in the CrossFit program

For full CrossFit training, it is important to choose the right fitness exercises: they should involve as many muscles as possible. Various dumbbell curls, rows and barbell presses are of little use for such complexes

Successful options are pull-ups on the bar and parallel bars, push-ups, squats, burpees, and working with a weighted jump rope. Each complex must include cardio movements in the form of various jumps, jumping on steps, and running.

Basic fitness exercises for CrossFit include:

• Pull-ups. The muscles of the upper body are involved in the work. Movements are produced due to the work of the spinal and shoulder muscles; the wrists remain motionless. When performing the exercise, jerk the body upward, bringing the shoulder blades together; lower down until the arms are fully straightened at the elbow joint.
• Push ups. While lying down, your hands are placed exactly under your shoulders. The force of the muscles pushes the body upward; When lowering, you should touch the floor with your chest.
• Squats. The movement begins from a standing position, the hips and buttocks are pulled back and down, while bending the knees so that they do not go beyond the line of the toes. Lower until your heels touch your buttocks, then return to the starting position with a straight back.
• Twisting. The movement is performed from a supine position. As you exhale, lift your shoulders and head off the floor, leaving your lower back firmly pressed to the floor surface. Then they calmly fall back down.

Each athlete selects a complex taking into account his capabilities. First, you need to completely master the technique of movements, so the time for performing the exercises is not timed. The program should include pushing and pulling movements, cardio, and exercises for the abdominal muscles and legs. One circuit of training could be as follows:

• push-ups - 15 times;
• squats - 10 times;
• pull-ups - 10 times;
• jumping - 20-30 seconds.

The number of repetitions is selected independently. The number of cycles in one workout is up to 10.

When doing CrossFit-style fitness for a while, the emphasis is not on the number of repetitions, but on the number of approaches. The duration of the complex is limited in time, and during this period a fan of a healthy lifestyle must perform as many types of fitness exercises as possible. You can begin high-speed movements only if you have fully mastered the correct technique. When creating a program, the total number of repetitions is set: for example, 100 crunches, 100 dumbbell lifts, 5 km run, 20 pull-ups. The given amount is divided into cycles: one circle includes 20 repetitions of the press, 20 movements with dumbbells, 5 pull-ups and 1 km of running. A total of 5 circles are performed, while the time required to complete the entire complex decreases every day.

It’s easy to organize training at home, on the street or in the gym - all you need is a watch, a diary for notes, simple equipment in the form of a jump rope and dumbbells, as well as the desire to change yourself.

What is its fundamental difference?

Of course, there are many circuit training programs, that is, classes in which each set of exercises is repeated in cycles, and each cycle must be completed in a certain period of time. But CrossFit is considered a special training program due to the following differences:

• The loads used are aimed at simultaneously developing strength, agility and endurance.
• The complex includes three types of exercises: weightlifting, cardio and gymnastics.
• All exercises are maximally functional, that is, each of them affects several muscle groups.
• The exercises are not competitive. In CrossFit, the main opponent is fatigue and the thought “I can’t.” There are no other rivals. Therefore, each lesson gives you the feeling of a small victory over yourself. Another achievement, another day to be happy with.
• On different days, emphasis is placed on individual physical qualities. For example, on Monday the training program for girls is designed for strength and endurance, on Wednesday - for agility and strength, on Friday - for strength and endurance.
• Also, on different days, individual muscle groups are worked out. Yes, the whole body receives load, but the emphasis is on specific muscles. One day - buttocks and thighs, the second - arms and abs.
• A wide variety of exercises, the ability to create effective training programs taking into account the characteristics of each student.

How to create a WOD program

In CrossFit, there are several basic concepts for composing loads.

Circuit training without time tracking

One of the variants of the complex is WOD, in which we perform a certain task without a break for several circles/rounds. That is, we select exercises for ourselves that the equipment allows us to use, and perform them one after another without interruption, a certain number of circles.

For example, we run 1 lap at the stadium (400 m), then do 10 pull-ups, 10 sit-ups (press) and 5 burpees - that’s 1 lap. And we set ourselves the task of completing 5 such circles without a break. If you cannot complete an exercise in one approach, break it up into several, but keep the rest minimal and move on to the next one only when you have “closed” the previous one. You can record the time to track your progress if in a couple of months you want to repeat this WOD. When composing this kind of complex, you can adhere to the following rule: the more exercises, the fewer circles and vice versa.

Time limited WOD

The next load option is a complex in which you select a certain number of exercises for yourself and limit yourself to a time frame. That is, your task is to complete the maximum number of laps in a set time. The optimal load is intense work for 10, 15 or 20 minutes. The time mode can be shorter, and in some cases longer, but preferably no more than 30 minutes. For example, we prescribe for ourselves such a WOD, where 1 circle is 10 standing barbell presses, 10 jumping jacks and 10 pull-ups (the number of repetitions for each exercise may be different). Let's limit ourselves to 15 minutes. That is, in 15 minutes we must make as many circles as possible. Rest and splitting of one exercise into sets depends on your physical fitness, but try to keep them as minimal as possible.

Large volume for a while (chipper)

Another load option is a complex, where we perform only one circuit, but it consists of a large number of exercises and repetitions. In Crossfit they call him a chipper.

For example, we take for ourselves pull-ups, which need to be done 20 times, sit-ups (press) - 50 times, lunges with a weight plate over the head - 25 on each leg, deadlifts - 30 times, burpees - 20, dips - 20 times, jumping rope – 100 times. The list can be quite long, but don't overdo it. All this needs to be done in the minimum amount of time for us, and you can move on to the next task only when you have “closed” the previous one.

“Closing” repetitions

This load option is similar to a chipper. But here we are putting together a complex for ourselves in which the exercises have a very large number of repetitions. And unlike the previous complex, here we can already move from one exercise to another whenever we want. Our goal is simply to complete the entire total volume of repetitions in the minimum amount of time. What is meant. Let's say we wrote the following WOD for ourselves: 100 push-ups, 100 pull-ups, 100 squats, 100 presses, 100 deadlifts. We started doing pull-ups, got to 14 and felt tired. We don’t rest, but immediately start doing abs, giving our arms a break. We completed 40 reps on the abs at a time and moved on to deadlifts. For example, we did it 23 times and started doing squats. During the squats, the arms have rested, and we are ready to move on to pull-ups or deadlifts again. We already count pull-ups from 15, since we’ve already done 14, presses from 41, deadlifts from 24, etc. That is, our task is to provide the muscles with rest while we perform another exercise. And how many times we need to return to this exercise in order to do it all 100 times is a purely personal initiative. Our goal is to complete all 500 total repetitions as quickly as possible.

Principles and terms

The basic rule of CrossFit is that all muscles should work. The complex necessarily contains the following exercises:

• “pulling”, which includes pull-ups;
• “pushing” - push-ups, parallel bars;
• “legs” - lunges, squats, jumps;
• "cardio" - running, jumping rope, burpees, etc.

In CrossFit you can come across such a concept as WOD (Workout Of The Day), which means training. Performing a full set of exercises is called a round.

WODs can be performed in different ways. The most common are:

• Circular is performing a set of exercises without a break (circle). Then comes rest (2-3 minutes). The principle is this: during the set training time (20-30 minutes), do more circles, so-called rounds. Each time their number should increase.
• In the least amount of time – the athlete sets a standard for himself that he must complete as quickly as possible. For example, 100 push-ups, 80 squats, 150 pull-ups and 200 jump rope. Each time the time required to complete this complex should be reduced.
• According to the ring principle , the workout begins and ends with running or jumping rope, and other exercises are divided into rounds and performed in the middle of the session.

To maximize muscle performance and exercise effectiveness, original training programs have been developed. The most popular of them are:

• The Barbara system is an example of circuit training. It consists of 5 circles, each of which includes 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats.
• Angie's method: 100 pull-ups, push-ups, sit-ups, and squats. For beginners, the amount is halved.
• Murphy system: 1.5 km run, 100 pull-ups, 200 push-ups, 250 squats, 1.5 km run.

Beginners are usually recommended to start with 3-4 approaches, over time their number can be increased to 5-7.

Training 3 times a week will be more than enough for beginners. CrossFit 5 days a week is only suitable for those who plan to play sports professionally and compete.

Training program for a month 4 weeks, 3 lessons

We built our CrossFit training program for beginners based on the following introductory information:

• You haven’t done intense sports for a long time and you need time to adapt;
• You can visit a gym with a basic set of sports equipment (if you don’t have this opportunity, we recommend the following materials: CrossFit training for men at home and CrossFit at home for women. The articles describe in detail the features of training at home, and appropriate training programs have also been prepared);
• It will take you about a month to get back to normal. Therefore, the intensity of the complexes will progressively increase.

Week 1

In the first week, novice athletes should pay attention mainly to circuit training and gradually bringing the muscles into working condition

Week 2

The second week for a beginner CrossFit athlete in general is not much different in terms of load from the first, but we can already begin to learn basic technique with free weights.

Week 3

Starting this week, the load can be increased a little (a little!) and we continue to study the technique of performing basic exercises.

Necessary equipment for training

Before starting classes, we need to decide what tools we have for this - what we can prepare and what we cannot.

In the simplest version, you won't need anything at all. You will perform exercises with your own weight. However, it should be borne in mind that it will not be possible to progress endlessly, and the same exercises will become boring. Therefore, you can start without additional inventory, and then gradually buy something from the lists below.

Preferably

When doing crossfit training at home, it is advisable for every girl to have the following sports equipment (especially for beginners):

• Rug. You will also thank us when you start doing abdominal exercises. You can, of course, replace it with a blanket folded in half, but exercising on a gymnastic mat is much more convenient and enjoyable.
• A pair of collapsible dumbbells. If desired, they can be replaced with auxiliary means: a backpack filled to the top with books, or plastic bottles with sand poured inside. But it’s better not to, don’t forget that you need to enjoy sports, otherwise you won’t last long.
• The jump rope is an ancient “mammoth” of home training, familiar to our mothers and grandmothers. And for training at home, this is an absolutely indispensable tool. There is one thing: when working with a jump rope, it tends to knock on the floor, and your neighbors may not appreciate this. Try using a so-called fast jump rope, it is thinner and makes much less noise.

It would be useful

Below is a list of very useful devices for women’s CrossFit exercises at home, which will help diversify your training:

• Fitball. The gym ball can be used to perform various modifications of planks, crunches, and hyperextensions.
• Horizontal bar - yes, you don’t need to neglect upper body workouts (you also need a special elastic band for the horizontal bar if you can’t do pull-ups on your own).
• Low, durable box. But if you want to jump, you can replace it with high jumps on the spot.

Bright moments

CrossFit Games competitions have been held annually since 2007. This is quite an entertaining and interesting spectacle, during which emotions overwhelm the participants and spectators. The highlight of the competition is that the list of exercises that must be performed is announced a couple of hours before the start of the competition and athletes do not have time to prepare for them in advance. In addition, the organizers began adding non-CrossFit tasks to the competition.

The most famous CrossFit Games winner is Rich Froning. It took first place 4 years in a row, starting in 2011. The 2021 competition was distinguished not only by another victory of the best of the best, but also by the wedding of athletes.

Even though CrossFit is considered more of a strength sport, many women do it and they are much more likely to leave reviews of their experiences online. Most often they are positive, but many athletes note that the beginning of training seems like hell and there is always a temptation to quit. But, if you don’t give in to it, in just a few months tangible results will appear, your figure will change dramatically, your health and all your muscles will improve.

Crossfit training for girls - monthly program, recommendations

CrossFit is a popular sports discipline designed for the comprehensive development of an athlete. The principles of CrossFit are: a combination of strength and aerobic exercise, a variety of exercises, cyclical training, and a fast pace.

The training program is built from short tasks for the day - WODs (Workout of the Day). The set of exercises can be anything, but more often in CrossFit they use elements from powerlifting, gymnastics, fitness, aerobics, kettlebell lifting, and plyometrics.

CrossFit at home

Now we will look at one of the training programs created specifically for training at home, which was developed by the famous CrossFit athlete Lauren Plumey. To start training, you need very little: 2-5 kg ​​dumbbells for women and 8-12 kg for men (or more depending on physical fitness) and a bench/box. That's all.

Now we will give the exercises. Let’s say right away that you need to increase the duration of training weekly, increasing the load. When you reach 40-60 minutes of active training, you can consider that you have reached the top. How often should you train? The question is quite abstract, but the best option would be 3-4 times a week. Well, let's start mastering the CrossFit discipline. Complexes for practicing at home.

1. Swing with one hand. This exercise works the buttocks, legs, back, arms and shoulders. You need to perform 2-4 sets of 8 repetitions on each arm.
2. Bear walk. This exercise works your entire body. You can see photos of the completion below. You need to take 30 steps after performing each exercise, which will significantly strengthen your body.
3. Swing with both hands. This exercise works the buttocks, legs, back, arms and abs. Perform 2-4 sets of 8 reps.
4. Lunges with a dumbbell. This exercise works the buttocks, legs, arms and abs. Perform 2 sets, alternating legs and changing your working hand in the middle of each set.
5. Sumo style dumbbell row. This exercise works the legs, buttocks, back, shoulders and biceps. Also do 2 sets.
6. Box jumping. This exercise works your legs and buttocks. Do 6-8 jumps 1-2 times per workout.
7. Hand push-ups in L-pose. This exercise works your arms, chest, buttocks and back. See photos of the completion below. Do 2 sets max.

You will understand by doing these exercises that CrossFit at home is real. If you exercise regularly, conscientiously, then you will achieve, although not the best shape, but you will definitely become more toned/fit. You can also think about such a popular exercise in CrossFit as the “burpee” (“burpee”), which increases the endurance and explosive power of your muscles. Don't forget about cardio exercises, so whenever you have some extra time, go for a run or bike ride for 15-20 minutes. By following this program and our tips, you can start doing CrossFit at home. We provide exercises of a wider range below. Go!

Who is this program contraindicated for?

During a CrossFit workout, a girl’s body puts a lot of stress on her body. Therefore, people who have health problems are advised to approach this type of training with caution. Thus, training in the gym and at home is prohibited under this program:

1. Pregnant girls.
2. Women after childbirth.
3. People who have serious problems with the functioning of the heart and blood vessels.
4. People with fractures of bone joints and spinal injuries.
5. Girls suffering from viral infections.
6. People who suffer from serious diseases: oncology, diabetes.

In such a situation, physical activity can harm a person and cause complications. It is advisable for a woman to consult with a specialist before engaging in such a program. It will be better if an expert in this field selects classes.

CrossFit training is On-ramp a prerequisite for future victories

The basis of this sports movement originated as a consequence of the mental activity of former gymnast Greg Glassman.

CrossFit is one of the most popular sports disciplines today.

He dreamed of a better, more effective set of exercises that would help develop the entire body.

At first, his idea was not taken seriously (it was a simple training program), because its laws contradicted classical bodybuilding, and in general looked dangerous from the outside.

But Greg knew what he was doing. And soon after the launch of crossfit.com, the popularity of the new movement could no longer be stopped.

Now many people are interested in CrossFit, but what kind of sport is it? It is based on a circuit approach to training.

That is, you must do the greatest number of approaches or circles in a limited time period.

At the same time, they are highly intense and develop your body in parallel in different directions.

To complete each task, you must be flexible, strong, fast, and the exercises themselves must be performed technically perfectly.

CrossFit develops the body holistically

Don't worry, no one will demand all this from you from the very beginning, it is important that you understand the goals of CrossFit. With the information, it will already be possible to decide whether it is suitable for you or not

With the information, it will already be possible to decide whether it is suitable for you or not.

In fact, CrossFit uses exercises:

1. Classic bodybuilding
2. Gymnastics
3. Plyometrics
4. Kettlebell lifting
5. Weightlifting and athletics
6. Powerlifting
7. VIT
8. Fitness

I would like to emphasize that in this direction both your own body weight and additional equipment are used, which makes CrossFit universal and diverse.

It can be practiced both in a certified club with a trainer, and at home, on your own.

In any case, you will have to master the basic technique for some time, because theoretically the direction itself is traumatic. It would be ideal to undergo training at the very beginning.

Crossfit on-ramp, what is it? The answer is that this is preliminary training for beginners before full-fledged Crossfit classes.

This is a good way to overcome self-doubt and understand how certain movements are done correctly.

The discipline has several basic exercises

Crossfit he ramp answers the question: “What is this?” regarding the following mandatory exercises:

1. Jumping on a stand
2. Air squats
3. Front squat
4. Medicine Ball Throw
5. Deadlift
6. Jerking the barbell up, etc.

This way, you will be pre-prepared for the upcoming training. Well, or at least you can think so.

In fact, no one can prepare for CrossFit in terms of loads at 100% and that’s the beauty of it.

Each workout is a test of strength of body and spirit. It's a challenge and the euphoria of victory.

CrossFit does not set itself the goal of making you #1 in any particular sports field, it makes you a universal fighter, smoothly pumping up your cardiac system, ligaments, muscles, explosive power and much more.

No other sport will give you so much in all directions at once.

The direction includes elements of several sports

Olga

Type of activity: fitness trainer. Level of physical fitness at the start of CF training: zero. KF training experience: 8 months.

Profile Gymnastics Power-up on the horizontal bar – 3 in a row Lift-up with inversion – 2 in a row Pull-ups – 5 in a row Weightlifting, lifting Clean and jerk 50 kg Clean and jerk 55 kg Squat 70 kg Deadlift 80 kg Kettlebell lifting Kettlebell push 2x16 kg

Achievements

-silver medalist of the Open Cup in General Physical Fitness 2014 -participant of the Winter Cup "Heraklion" 2014 -semi-finalist of the Northwestern Federal District Fitness Bikini Championship 2014

First hand

For me as a coach, it is very important to develop professionally and study various training methods. The experience I gain in these classes is priceless. Over 8 months of regular training, strength, speed, and coordination qualities have increased; I learned the skills to perform weightlifting and gymnastics exercises. Olga

“I'm a fitness trainer. I have been involved in dancing and sports all my life. I'm interested in everything new, everything I haven't tried yet. I wanted to try myself in CrossFit. I was attracted by videos where some super-people perform super-exercises and look like supermen :), and I went to an open lesson at the “Plushy Beard” crossfit club... and it became impossible to leave! The combination of the professionalism of coach Kokotliv Semyon, the variety of training complexes, the feeling of satisfaction from training, growing progress, constantly expanding knowledge, participation in competitions, the amazing atmosphere and cool people constantly make me come back here. For me as a coach, it is very important to develop professionally and study various training methods. The experience I gain in these classes is priceless. Over 8 months of regular training, strength, speed, and coordination qualities have increased; I learned the skills to perform weightlifting and gymnastics exercises. Of course, this helps me diversify the training process and in my work. Everything I do with my clients, I first experience on myself. Of course, most people dream of an ideal body - like that of fitness bikini athletes - so I decided to take part in competitions, feel the changes occurring in the body in a fairly short time and use the unique opportunity to prepare side by side with the future champion Lena Komarova. And this was, again, an invaluable experience for my profession and a lot of positive emotions. I’m sure there are many interesting events ahead and no less exciting preparation for them, which will strengthen our character and make us stronger mentally and physically.”

Important training rules

If you want crossfit to be beneficial and effective, then it is extremely important to follow these rules. They apply to everyone: both beginners and experienced athletes.

Safety

Health comes first and CrossFit is no exception. That's why:

• Be sure to follow the exercise technique;
• Be sure to do a warm-up before training - both joint and muscle (injuries in CrossFit are a fairly common occurrence and the most common cause lies precisely in this);
• At first, don’t chase records and heavy weights - get into the mode gradually.

Nutrition and recovery

Effective training, proper healthy eating and quality recovery (rest) are the three components of a successful athlete. If at least 1 of these points is missing, then all the benefits of the classes are destroyed.

• Let the body rest (it is advisable to do 2 days a week at the very beginning of training, then gradually switch to 3. And if you feel really good, then you can switch to 4 training sessions a week - but you should switch to 4 after at least six months and if you set big goals for yourself).
• Proper nutrition. Perhaps the most hackneyed topic. But nevertheless, if you train hard and eat everything in sight, then there will be practically no sense in training. After all, if you build up mass, then it will have nothing to grow from; and if you are losing weight, then the excess of calories consumed per day will not allow you to do this, even despite the abundance of training.

Scaling in CrossFit

Many novice athletes do not attach importance to the concept of scaling in CrossFit. What's the point? For example, the time to complete the complex and the exercises that are used in it will be the same for both a professional and a novice athlete. That is, both will start and finish the same tasks at the same time. What then is the difference between them? In scales.

So, in order for you to make progress in CrossFit, you need to regularly scale your training - gradually, step by step, strive for greater weights and, as a result, results.

For those who doubt whether CrossFit is for them - how difficult, scary, and dangerous it is. On video:

https://youtube.com/watch?v=videoseries

You can also download a guide to CrossFit training from its founder (there are quite a few 125 pages of text) - CrossFit Training Guide (pdf).

Frequency of training

How often should you train? For beginners, one CrossFit class per week is optimal. To ensure your body gets enough exercise, supplement this activity with workouts in the gym or at home on other days of the week. To lose weight, it is important to combine cardio and strength training.

When you feel that you have adapted to the load, increase the number of sessions to three per week, gradually replacing the rest of your workouts with them. Be sure to alternate CrossFit days with rest days, giving your body time to recover.

Programming

As a rule, CrossFit programming is divided into couplets, triplets and chippers. Verses combine 2 different movements into 1 superset. For example, you can take some exercise from W (working with weights), combining it into a complex with some movement from G (gymnastics) - WG. If you think about it, we will have a considerable choice of combinations (WG, WM, GM), given the huge number of exercises of each type (and you can combine MM, WW and GG).

Let's move on. Triplets are a combination of 3 different movements. We won’t talk much about this; we think it won’t be difficult for anyone to count all 27 possible combinations of exercises.

Finally, the last type of programming is chipper, which involves a combination of 4 or more movements. This is a rather difficult series of exercises, where you do a total of 30-50 repetitions of 4 or more exercises, which, by the way, is very exhausting by the end of the workout. Chippers are good to do from time to time, but couplets and triplets should remain a priority.

Why is Crossfit training more effective for weight loss?

Why will such training be effective for girls who want to lose weight? How are they better than, say, regular cardio? Let's figure it out.

Variety of complexes and exercises

You will never have to repeat the same thing from workout to workout. And those who have gone through this understand that it is difficult not to start, and not to break down somewhere in the process. When you do one complex week after week, sooner or later the day will come when it gets boring “like a bitter radish.”

CrossFit training, on the other hand, is a lot of fun, especially in group classes. You never know what the coach has come up with for you today. And if you are preparing a program for yourself, then you can constantly alternate exercises, replacing them with similar ones; fortunately, in CrossFit there is a very large selection of them.

The body will be in good shape

CrossFit combines aerobic and strength work. Thanks to the latter, your muscles will always be in good shape. After all, you can lose excess fat in different ways, and the results may be different. If you don’t do strength work and do only cardio, then your body will happily get rid of unnecessary muscles, and in the end, although you will lose weight, you may look even worse than before. You need to focus not on weight, because when losing weight, the body loses not only fat, but also water and muscles. That is why the main indicator of successful fat burning is measurements and appearance.

In addition, in addition to the external result, your body will be healthy after CrossFit training - metabolic processes and metabolism will accelerate, you will eat well and sleep soundly.

How many calories will it burn?

The average rate of calorie burning during a CrossFit workout is 12-16 kcal per minute for girls. When training for 40-45 minutes, you get 600-700 per session. Some complexes will help you burn up to 1000 calories at a time. Not bad, right?

CrossFit for girls

We think every girl is constantly trying to keep her body normal in order to feel more confident. However, when visiting fitness clubs, many girls begin to train with weak weights and weak exercise equipment, which gives practically no results. Yes, the weight decreases somewhat, but this is more likely due to cardio equipment rather than hours of training. So, what does CrossFit for girls mean? First of all, working out will make you fitter and more athletic. And this does not mean that you will become big like professional bodybuilders. A minimum of subcutaneous fat and good physical shape in general are the result of training. Secondly, CrossFit prolongs the youth of your joints and also reduces the likelihood of injury. Finally, it's a great way to boost your self-esteem.

But what are the best exercises for women? This list includes front/air squats, lunges, burpees, push-ups, sit-ups, all kinds of abdominal crunches, step-ups, monkey bars, dumbbell presses, cardio exercises (running and cycling are preferred / exercise bikes), JUMPs, “bear walk” and bench/standing barbell press. This is quite enough for an ordinary girl who just wants to get a beautiful body. Of course, you can do other exercises as well.

Women's CrossFit programs

Most women reading this text will be afraid of the words “weightlifting.” A common opinion is that strength training leads to the fact that a girl becomes like the Hulk, with pumped up muscles. But you definitely don't need to worry about this. In the gym during training you can see a lot of fragile-looking and graceful girls who have been training for several years, working with fairly heavy weights, but at the same time, are not at all “pumped up”. The reason is simple and obvious: muscle growth requires completely different training and special nutrition. And for significant muscle growth, especially in a woman, testosterone is needed, that is, that very “chemistry” that real athletes talk about only in a negative sense.

CrossFit itself will not turn a girl into a pumped-up creature. All she will receive is a beautiful, strong body with the right shape, excellent coordination of movements, endurance and self-confidence.

At the same time, the women's training program is not too different from the men's. The difference is in the total load, which is calculated by the coach based not on the gender of the students, but on their physical capabilities. And a girl who has already been training for several months will receive a greater load than a guy who has just joined the gym and cannot even do push-ups. From this point of view, complete democracy reigns in the CrossFit gym.

CrossFit exercises at home

Correct selection and execution of exercises for CrossFit is the key to successful training. CrossFit is as much about heavy weight training as it is about active exercise.

In both cases, it is important to strictly monitor the execution technique. After CrossFit you should be very tired, this is an important effect of training

Distribute your exercises throughout the day so that during the week you perform the most varied set of workouts.

The principles of CrossFit are not very different from the principles of training in the gym. The very same direction of fitness includes exercises from other sports. You will need to choose the optimal set of exercises at home for men or women

Also in CrossFit it is very important to perform exercises quickly, without allowing the muscles to rest

The main CrossFit exercises for men at home will be:

• Burpee. This activity involves a regular push-up, after which you need to jump up from a squat and lower yourself in the same way.
• Press.
• Squats.
• Jumping rope.
• Exercises with barbells, dumbbells, kettlebells.
• Lunges.
• Push ups.
• Kipping (pull-ups with a jerk, this will allow you to maintain the CrossFit pace).

Regular exercises can be modified and complicated, for example, regular squats are replaced by so-called “explosive squats.” When performing them, you do not just squat, but jump sharply, clapping your hands above your head. Explosive push-ups are also performed. And regular squats need to be complicated by adding weights.

Another popular CrossFit exercise is the Bear Walk. You need to get on all fours and lift your buttocks. In this way, you must move forward while simultaneously stepping on one side: first step with your left hand and foot, then with your right hand and foot. Once you have mastered this exercise, start running in this position and make it more difficult by adding weight.

For girls, you need to start CrossFit lessons in milder conditions: do not take on large loads at once and do not try to immediately complicate all the workouts. Let your body get used to the rhythm of fitness, and when you realize that you are ready for serious challenges, begin to complicate the classes.

Complexes for beginners

In fact, getting started with CrossFit involves three main workouts: squats, push-ups, and pull-ups. Start with them, using their variants without complications and burdens. CrossFit routines are commonly referred to as WODs.

For example, Cindy's WOD will be easy to master for beginners. On it you perform 5 pull-ups, 10 push-ups and 15 squats. The break between laps is 3 minutes. Exercise until you reach 20 minutes of clean training. A good result for beginners is 7-8 laps in 20 minutes.

More complex is the Candy WOD, it includes

• 20 pull-ups;
• 40 push-ups;
• 60 squats;

It involves performing five rounds. Rest is also 3 minutes.

WOD Murph is perfect for the street. It includes everything:

• 1.5 km jogging (ideal before and after training);
• 100 pull-ups;
• 200 push-ups;
• 50 squats.

Weekly program for beginners

If you want to take up CrossFit for weight loss, endurance, or other goals, you'll need a program.

You need to exercise 3 times a week. For example, on Monday, Wednesday and Friday.

In this case, you will rest for 4 days and train for 3.

On the first day of classes, combine several exercises, for example, like this:

• 10-17 burpees;
• 10 pull-ups;
• 10 explosive push-ups;
• 15 abdominal exercises.

Try to speed up from the beginning of the workout to the end. And don't forget that you need to do several circles.

On the second day, take the same exercises, just try to complicate them, for example, add a not very heavy backpack to burpees, increase the number of push-ups and pull-ups.

And on the third day, replace some of the exercises of the first day with others, for example, jogging in place or exercises with dumbbells.

Gradually change and complicate the program as you see fit. The main thing is to maintain the regularity and technique of doing the exercises.

Advantages and disadvantages of CrossFit

Any person who decides to go in for sports is interested in the advantages and disadvantages of the chosen type. Many people believe that all sports are equally useful, but this is not always the case, especially if you choose the wrong program. CrossFit, like other sports, has certain advantages and disadvantages. The benefits of CrossFit are:

1. Fast weight loss.
2. Correcting the figure and giving relief. At the same time, girls should not worry about their figure becoming masculine. If you do everything correctly, your muscle mass will not increase.
3. Increased body endurance, increased strength, increased body flexibility.
4. Strengthening physical and mental health.

These are the main advantages of this program.

The disadvantages include the following:

1. Increased muscle mass if exercises are performed incorrectly.
2. In girls, due to long-term such training, the menstrual cycle may be disrupted.
3. Presence of contraindications.

CrossFit has no other disadvantages. It can be practiced by both men and girls, both beginner athletes and professionals. The program can include exercises that can be done at home. This is why CrossFit training has become so popular.

Types of training

It’s quite difficult at first to navigate the variety of WODs and exercises.

In general, it is important to understand the basic principles of training:

Chipper

Time is not taken into account, the direct number of approaches is important. Example: 20 push-ups, 15 jumping jacks, 20 kettlebell pushes to eye level.

Amrap

What kind of CrossFit round? What is this? It can be described as a large number of laps in a specified time. Example: 20 minutes are given. During this time, you need to do 30 air squats, 20 medicine ball throws, 15 push-ups. The main thing is to increase the number of laps.

AFAP. The repetition system is 21-15-9 or another number (5 circles or more). Example: 21 front squats, 21 push-ups, 15 front squats, 15 push-ups, etc. Tabata. A classic example of interval training: 20 seconds of work, 10 rest, or you work for a minute, then rest for another minute. Example: deadlift 5 times (at the limit), a minute of rest, 20 sit-ups (ab exercise), etc. Death by... Gradually increase by 1 repetition at the beginning of the next minute. Example: 1 thruster with the selected weight - rest until the end of the minute, 2 thrusters - rest, 3 thrusters - rest and so on. This also includes Death by weight, when instead of repetitions, the weight of the barbell increases. EMOM. I decided to tell you more about him.

There are several types of training

Don't be afraid to add cardio to your routine. On the contrary, aerobic exercise is welcome. Just keep an eye on your heart rate.

At the beginning of your journey, your cardiovascular system will need time to adapt.

Surprisingly, even if you've been going to the gym for several years, that doesn't mean CrossFit training will be easy for you.

It will soon become clear that you are completely unprepared for such a new intense and “explosive” load.

The same goes for those who were fond of running, but ignored the strength part. CrossFit will demand everything at once.

Before starting training, it is better to visit a sports doctor

Types of training for different results

CrossFit is a sport in which training programs for girls differ from men's only in the weights of the equipment. It is more correct to talk about entry-level WODs in which there are not many exercises in a circle and lighter weights. There are no exercises that only girls do, just like crossfit exercises that are purely for men.

Weight loss programs

Despite the important strength component of CrossFit, with this activity you can lose weight in a very short time.
A variety of exercises, high speed and intensity throughout the CrossFit workout for weight loss significantly accelerates metabolism (up to 40%), due to which the body begins to get rid of subcutaneous fat.

CrossFit WOD for weight loss should be based on working with your own weight or light equipment. Workouts consisting of 1-3 rounds and a high number of repetitions are especially effective. They must include cardio exercises.

WOD Annie:

• jumping rope (for 1 jump – 2 rotations),
• lifting the body.

Perform 5 circuits, gradually reducing the number of repetitions from 50 to 10 in increments of 10. Try to complete everything in 20 minutes, and then aim for 10 minutes.

WOD Kelly:

• 400 m run,
• 30 jumps on a box 60 cm high,
• 30 9kg medicine ball throws (start with a lighter weight).

To begin with, you have 30 minutes, which you need to reduce to 22.

WOD Chelsea:

• 5 pull-ups
• 10 push-ups
• 15 squats.

1 round must be completed in 1 minute. In total, you need to do 30 circles. If this seems like an overwhelming burden, then start with Cindy , which involves the same program, but only 20 rounds, and therefore 20 minutes.

Also great are Angie , Murph and Jackie .

During such training, it is necessary to adjust your diet with sports nutrition for better energy supply to the body.

For muscle tone

If the main goal of training is to strengthen muscles, without increasing mass, then you can alternate all types of training given above. Or do a WOD consisting of a small number of repetitions and a sufficient number of rounds.

WOD Mary:

• 5 push-ups;
• 10 pistol squats;
• 15 pull-ups.

In 20 minutes you have to complete the maximum possible number of circles.

You will have to improve your performance each time, starting with at least 3 laps. Then it’s realistic to reach rounds 7 and 12. 15 laps is already a competitive level.

WOD Fralen:

• 800 m run,
• 15 dumbbell throws
• 15 pull-ups.

This WOD involves 5 rounds and the goal of completing them in the shortest possible time.

Helen:

• 400 m run,
• 21 kettlebell swings weighing 24 kg,
• 12 pull-ups.

You need to complete 3 laps against time. Start with 18-20 minutes and aim for 8 minutes.

CrossFit programs for gaining weight

CrossFit is an excellent workout for those who are overly thin and cannot gain weight, especially muscle mass.
When working with good weights and proper nutrition for muscle growth, the first results will appear after a couple of months of intensive training.

WODs should be those that are based on rounds consisting of 4-5 exercises. Low reps and medium rounds: 3-6.

These are some of the most popular programs, which are named after women for ease of remembering.