Today it is almost impossible to talk about modern trends in fitness without touching on the topic of CrossFit. This high-intensity training program based on constantly changing functional exercises is now extremely popular, and it doesn’t seem to be going away.
“The great thing about CrossFit is that it’s for everyone. Former football players, ballerinas, and elderly people come to us,” says Nick Lobotsky, a level 1 coach from New York. And for good reason. After all, a CrossFit workout or WOD (workout of the day) is built in accordance with a person’s individual physical capabilities. In this article we will tell you how to start doing CrossFit even at home.
In this video you will find out whether you can get pumped up by doing CrossFit and what advantages this sport has.
CrossFit Training Rule #1: Decide on a Goal
Fans of CrossFit consider it almost a universal system that helps achieve any fitness goals: lose weight, make the body stronger and more sculpted. “CrossFit is a set of functional movements that are natural for the human body, which means they are suitable for almost everyone: the system is so large-scale that it can easily adapt to any task and any person,” says Andrey Kryzhanovsky , master of sports in hand-to-hand combat, powerlifting, and rescue sports , winner of the All-Russian CrossFit tournaments. “It is suitable for those who are preparing for competitions, want to lose or gain weight, get lean, and become more active.”
However, not everyone agrees with this. “CrossFit develops endurance well, helps increase explosive strength and maintain muscle tone in trained athletes,” says Eduard Kanevsky , personal trainer and TV presenter. - But as an express means for losing weight, it is not so good: it does not give stable results. That is, by doing CrossFit, you can really become slimmer in a short time, but maintaining weight will be more difficult than after gradual weight loss, for example, as a result of strength training and diet correction.”
Plus, crossfit training has contraindications. Experts recommend avoiding such training:
*For those who suffered an injury less than two weeks ago.
*Those who have diseases of the joints, spine, and cardiovascular system. “CrossFit training is high-intensity interval training (HIIT), which involves a very high load on the cardiovascular system,” says Edurad Kanevsky. “And numerous jumping ups and downs (for example, from burpees) are contraindicated for hernias and protrusions.”
*People with more than 15 kg of excess weight: exercise involves impact on the joints.
*For beginners. “If you have never been involved in fitness, you definitely shouldn’t start getting acquainted with it through CrossFit training,” says Eduard Kanevsky. “This is fraught with injuries and serious problems in the functioning of many body systems. CrossFit should be treated like a sport: the loads and approach to training are exactly like that.” And keep in mind: you still need to start training under the supervision of professionals. “With a good trainer, CrossFit is not contraindicated for anyone,” says Sergei Ukolov , CrossFit trainer, owner of the Crossfit Maze gym.
“However, the more health problems you have, the more experienced and qualified your instructor should be.”
CrossFit complexes for beginners
Although the actual CrossFit workout takes place in the box with other athletes, you can do it anywhere, even in your own home. These intense workout programs for beginners will get you working up a sweat and maybe inspire you to join a group workout class. Where to start doing CrossFit? Try these bodyweight and apparatus routines.
CrossFit WOD #1: Half of the Cindy Program
“pull-ups, push-ups, air squats”
A full Cindy workout lasts 20 minutes, but you'll start with 10 minutes because your body isn't used to the kind of endurance load that a lot of training requires. You simply may not be able to get off the floor after the first round. "By doing half the program, you reduce the load," says Lobotsky. “You will quickly realize what your body can do to you and see how quickly you will run out of steam.” At the same time, you will understand how important it is to follow the exercise technique.
As you start to tire, technique may deteriorate, so perform the exercises with modifications (if you can perform the exercises without modification, especially in the beginning, then you must be a superhero!). Use a resistance band wrapped around a bar to make pull-ups easier. Push-ups can be done from your knees (although even this can be difficult). Count your rounds and record them so you can track your progress.
CrossFit WOD #2: CrossFit Total
“back squats, military press, deadlift”
Don't be afraid of these exercises, because they will only make you stronger. This WOD focuses on getting beginners used to lifting heavy weights. This workout is not timed. It focuses on learning how heavy weight affects your body and how heavy you can lift safely. "Don't try to maximize intensity," says Lobotsky. "Usually you need to do 3 squats, but I recommend doing 5. This way you get used to the weight on your shoulders if you haven't done this exercise before."
Exercise technique is the key to this WOD. If you do not know how to perform a particular exercise, then ask for help from a trainer or someone who is well versed in this. It is also recommended to film yourself and then show the video to someone who can give advice. Safety must be a top priority.
Note: Since you are a beginner, this program is designed to introduce you to proper exercise technique. Once you feel confident, you can perform CrossFit total the way they do it at the games - three reps with heavy weight on each exercise. The heaviest repetitions in each exercise are the third. And while you don't have a time limit yet, you should complete all 3 reps on one exercise before moving on to the next.
CrossFit WOD #3: "Helen"
“400-meter run, American kettlebell swings, pull-ups)
Of course, everyone can run. “You shouldn’t run as hard as you can during your first workout because you’ll run out of steam after the first round,” warns Lobotsky. Endurance is a very important quality, and it takes time to develop. CrossFit will allow you to discover the capabilities of the human body. To modify this WOD, try doing Russian kettlebell swings (where the kettlebell is lifted to a line parallel to the floor, rather than overhead like the American swing) if you can't safely lift the kettlebell overhead. When doing pull-ups, wrap a resistance band around a bar to provide support, or do pull-ups on gymnastics rings if you're not feeling strong enough yet.
CrossFit WOD #4: Medicine Ball Throws, Burpees
Why is the program built according to the “21, 15, 9 repetitions” scheme? There's no definitive answer to this question, but when you get to 9 reps, you're guaranteed to feel as hard as doing 21 reps. It's also worth noting that all of these sets can be broken down into 3 rounds (21 reps can be broken into 3 rounds of 7 reps, 15 reps can be broken into 3 rounds of 5 reps, and 9 reps can be broken into 3 rounds of 3 reps). This is allowed if you need time to rest.
“Ball tosses go great with burpees. If you try this combination, it will seem like ball throws focus on your legs and burpees focus on your arms, even though both exercises also work all the muscles in your shoulders, says Lobotsky. Here are some tips to help you in the first step. First of all, make sure that when throwing the ball you are using your hips and not your shoulders, which will be involved anyway. Catch and throw the ball at the highest point you can reach. This will make the exercise easier. As for burpees, when doing them, try not to stop for as long as possible. If you stop, it will be more difficult for you to start the exercise again.
CrossFit WOD #5: Abdominal Raises, Lunges
This type of interval training involves 3 minutes of maximum exertion followed by 2 minutes of rest. “Although this workout is cardio, we use it to build endurance, but in a way that allows for rest breaks,” says Lobotsky. Although you won't have time to fully recover in those 2 minutes, you should try to complete the prescribed number of reps for each exercise. If it starts to feel easy, increase the weight on the lunges or add 2 more rounds.
One of the best things about CrossFit is that you can make changes every workout. You can change the number of repetitions, working weight and time. “You shouldn’t lift 200kg in a workout, as this can lead to injury,” says Lobotsky. By doing CrossFit, you can build a body of any shape and any size - it's all up to you. So don't despair at first. Instead, focus on making progress each workout.
Source: dailyburn.com/life/fitness/beginner-crossfit-workouts/
CrossFit Training Rule #2: Master Your Exercise Technique
Correct technique is the key to success in any type of fitness, and especially in such a high-speed area as CrossFit. For those who have not yet perfected the technique of exercises at a calm pace, it will most likely suffer greatly in the high-speed work mode (this is what CrossFit training implies). This means that, at best, the exercises will be ineffective, and at worst, it will end in injury.
“Beginners need to strengthen the heart muscle with moderate cardio exercise, master simple gymnastic movements, give elasticity to the muscles and be sure to develop joints and increase their rotational ability,” says Andrei Kryzhanovsky. - After this, you can move on to the barbell, or rather the bar, and master standard movements of 10-15 repetitions. And only then increase the working weight of the weights and add complexes to the training program.”
Average level
Further, the training can be complicated and new elements can be gradually added. Let's give an example of a more difficult workout, but with similar elements.
1. Rowing without breaks as a warm-up - 5 minutes.
2. Good warm-up.
3. Raises legs to chest while hanging - 10 times.
4. Jumping rope at maximum speed - 50 times.
5. Push-ups with a pause at the bottom point (you need to hold your chest close to the floor for 2 seconds) - 8 times.
6. Jumping rope again - 50 times.
7. Squats with a dumbbell in one hand (the dumbbell should be held at shoulder level in a bent arm. When you get up, transfer the dumbbell to the other hand) - 10 times.
You need to complete five such circles.
8. 400 meter sprint (running at a high pace).
9. The workout should end with light stretching.
CrossFit training rule #3: schedule your workouts
Don't expect simple recipes from this type of fitness, such as training three times a week with enough rest days. The CrossFit training schedule usually looks more complicated and depends on your level of training and the amount of free time. “There are relatively standard schemes,” says Andrei Kryzhanovsky. — The format 2-1-2-2 (two days of training, a day of rest, two days of training and two days of rest) or 3-1-3-1 (three days of training, a day of rest, again three days of training and a day of rest) will suit almost everyone. recreation). The last scheme, of course, is more complicated and does not fit into the 5/2 schedule and does not free up weekends. Sometimes a 2-1-2-1 schedule is also used (two days of training plus a day of rest, etc.) - however, like the previous one, it will not allow you to relax on the weekend.”
Simple level
Start with bodyweight training (calisthenics).
As an example, I can give a fairly common workout in CrossFit.
1. Rowing without breaks as a warm-up - 5 minutes.
2. Good warm-up. During it, it is worth paying attention to all the main joints.
3. Pull-ups (can be done on a low bar) - 5 times.
4. Push-ups (can be done from a bench) - 10 times.
5. Squats - 15 times.
You need to do a maximum of laps in 20 minutes.
6. Then run 1.5 kilometers (should be done as quickly as possible).
7. The workout ends with stretching.
Bodyweight training allows you to listen to your body and focus on technique. Don't try to immediately chase records. This workout just looks easy. In reality, you'll be doing about 60 pull-ups, 120 push-ups, and 180 squats.
Injuries during training
The main cause of injury is improper exercise performance.
The most common injuries:
- backs;
- shoulder;
- joints (knees, elbows, wrists).
Factors that will help reduce the risk of injury during training:
- Warm-up - warmed ligaments are more elastic, it is more difficult to pull or damage them.
- Properly selected load - it is necessary to increase the intensity of training and weight gradually.
- Properly selected clothing and shoes - it is important to find the most suitable shoes and clothing for training. When jumping or running in uncomfortable shoes, for example, there is a high risk of foot injury.
- Rest - Lack of proper rest between workouts reduces attention and control of movements, which is very dangerous.
According to research conducted in 2014, the overall injury rate for people involved in CrossFit is no more than 20%. The study also found that men were more likely to be injured than women. The risk of injury is reduced if training is supervised by a trainer.
Any high-intensity training can lead to rhabdomyolysis - the destruction of muscle tissue with the development of acute renal failure, so you need to take such training seriously, it is important not to train at the limit of your strength and not to skip rest days.
Lesson objectives
First of all, you need to decide for yourself - why do you need this sport, what goals do you set for yourself? Conventionally, everyone who comes to CrossFit can be divided into several groups. Let's discuss them and find out the pros and cons of choosing CrossFit for each.
As a way to lose weight
Quite a lot of newbies come to CrossFit from scratch to lose weight. Is this the right place for such a purpose? In general, yes, CrossFit is a fairly high-intensity training with elements of strength and aerobic work. During the training process, you will have a fairly high calorie consumption (up to 1000 kcal per session, depending on the specific athlete and training program), which, together with a daily calorie deficit, will lead to successful fat burning.
Strength training will tone your muscles. However, you should not think that you will be able to gain muscle mass and lose weight at the same time, this is impossible.
As an alternative to the “rocking chair” and a place to spend time
It is no coincidence that many newcomers, boys and girls, come from their usual gyms to CrossFit boxes. CrossFit is primarily about group classes that take place in a very motivating atmosphere. In addition, each workout the complexes change and alternate - you will never do the same movement over and over again.
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As a way to pump up
If your goal is only muscle gain, it is better to give preference to traditional strength exercises in the gym, as the effectiveness will be much higher. A crossfitter will always be inferior in performance to narrowly focused athletes - bodybuilders in mass, powerlifters and weightlifters in strength.
If your goal is muscle gain, functionality, and strength endurance, choose CrossFit. Look at the photos of top CrossFit athletes - if they suit you, then yes, this is for you. However, remember that most top athletes have been taking sports pharmacology and have been training for years.
It is worth adding that crossfit is often used as a means of training for law enforcement agencies - special forces units, for example, as well as for professional fighters from MMA and other types of martial arts. CrossFit is an excellent way to improve endurance, flexibility, coordination and strength in the body.
