If you find going to a new gym a nerve-wracking experience, joining a CrossFit gym might be downright terrifying!
Walking into the warehouse-like gym and seeing people flipping tires while loud music pumps out of the stereo system and primal grunts and screams reverberate off the walls can be intimidating.
But don’t you dare turn round and head for the exit!
Just take a deep breath, slip on your sneakers, grab your water bottle and get ready to change your life completely.
In this two part feature lets look at the fundamentals of CrossFit and ensure you are fully equipped with the necessary knowledge.
The Real Deal
Over recent years CrossFit has had a massive impact on the fitness industry the world over. The fitness world is famous for trends, fads and “Next big things” that ultimately fade to obscurity and anonymity. But CrossFit has proven that it’s here to stay and is the real deal.
Created by Gary Glassman, CrossFit is a high-intensity strength and conditioning program. It uses functional movements and varied workouts to help people lose weight, build muscle and live healthier lives. While every CrossFit trainer is certified and able to adapt workouts to your needs, it is important that you consult your physician about any pre-existing conditions before beginning a new workout regime.
If you are nervous about going to your first CrossFit class, you can rest easy knowing it will probably not be very intense. You shouldn’t have a nasty shock!
Before you can participate in the daily workouts, you need to complete the Foundation Training. This is where you will learn the proper form and technique for the nine fundamental movements. Once you feel comfortable with these movements you can join the masses.
Your first week at a Crossfit gym (typically called a ‘Box’) will be like your first week at a new school.
There will be new friends to make, lots of questions to ask and new skills to learn. You won’t be doing advanced moves in the beginning but you will still be working hard and will find yourself sore and tired by the end of the week but buzzing!
Let’s look at the fundamentals of CrossFit…
Each class consists of a 15-minute warm-up, followed by 15 minutes of skill work. This is a great opportunity to improve on a move you are struggling with, or tackle an exercise you are nervous about in the Workout of the Day (WOD). After the skill work segment, you will move on to the WOD. The amount of time to complete a workout varies depending on the objective. Sometimes you will be racing against the clock, while other times you will be aiming for a timed personal best. A cool-down will round out your workout.
10 Components of CrossFit
Doing CrossFit is a full mind- and body-engaging experience. There are 10 specific elements of physical fitness you will practice during each workout. Your overall fitness level will be determined based on your competency in all these domains.
Cardiovascular and Respiratory
Building Blocks of CrossFit
There are nine foundational movements every new CrossFit member must understand and master to ensure they get the most out of their workout and avoid injury.
The three basic movements are: Squats, Presses and Lifts.
These movements increase in difficulty from Level 1 to Level 3. Once an athlete is comfortable with the form and technique associated with an exercise, they can progress to the next level.
The first movement you will learn when you join a CrossFit gym is an air squat. This basic movement is the foundation for the next two levels of squats. Squats are excellent lower-body exercises that engage your hamstrings, glutes, and quadriceps. As you progress through the three levels of squats, you will also begin to engage your upper body and core, making the squat a full-body workout.
Level 1 – Air Squat:
Stand with your knees shoulder-width apart and your toes angled out at approximately 10 degrees.
Keep your back, shoulders, and core tight.
Extend your arms out in front of you.
Press your hamstrings back and down.
As you lower yourself to the ground, press your knees out.
At the lowest point of the movement, your hips should be lower than the crease in your knees.
Press up through your hamstrings and glutes to return to the starting position.
Rest your hands at your side.
Level 2 – Front Squat:
Begin in the same stance as for an air squat.
Hold a bar in front rack position. (Rack position: Rest the bar on your shoulders across your chest. Your elbows should be up and your triceps parallel to the floor. Loosely grip the bar at slightly wider than shoulder width, with palms facing the ceiling.)
Once you are comfortable holding the bar, complete the same downward movement executed in an air squat.
Level 3 – Overhead Squat:
Begin in the same stance as for an air squat.
Hold a bar over your head with your palms facing forward.
Elbows should be locked and your wrist and forearms aligned (no bend or flexion).
Complete the same downward movement executed in an air squat.
Keep your chest up and eyes forward during this movement. If you feel like you are leaning too far forward you might be compromising the exercise. Reduce your weight and continue.
Tomorrow I will conclude this Fundamentals of CrossFit feature in Part 2.
Article supplied by eReplacementParts – www.ereplacementparts.com
Also published here guide to CrossFit