Until 20 years ago, athletes did not know anything about crossfit - what kind of system it is and where it is used. In 2000, Greg Glassman and Lauren Jenai had the idea to create the fitness corporation CrossFit Inc., which was based on a fundamentally new sport. So what is CrossFit today?
Definition, translation and types of training
CrossFit is functional high-intensity training system, which is based on elements of such disciplines as weightlifting, gymnastics, aerobics, kettlebell lifting, strongman exercises and other sports.
Crossfit is a competitive sport with tournaments held all over the world, including in Russia. In addition, CrossFit is a trademark (brand) registered in the United States by Greg Glassman in 2000.
Translation from English
Few even advanced athletes know how crossfit is translated:
- Cross - cross / force or cross.
- Fit - fitness.
That is, "forced fitness" - in other words, high-intensity or, according to another version, "crossed fitness" - that is, it has absorbed everything from fitness. Here's a literal translation of the word crossfit we get.
Types of training
Today, as physical training, there are different types of crossfit, depending on the purpose: it is used in combat and security units, law enforcement agencies, fire departments, in self-defense courses, as a training set for sports teams. There are also specialized options with gentle programs for seniors, pregnant women and children.
Why crossfit is needed, how it can develop a person's physical capabilities - we will talk about this further.
What is CrossFit for?
CrossFit is primarily aimed at increasing the strength and endurance of the body. CrossFit Inc., characterizing this sport, defines it as constantly varying functional movements performed with high intensity at different time intervals
... This is a set of exercises, lasting a total of 15 to 60 minutes, and most often includes several different physical exercises at once to engage different muscle groups. This is what CrossFit means in fitness - it is multidirectional self-improvement of the body and willpower.
We will talk in more detail about what crossfit training is and what basic sets it includes. Its foundations include several basic sets - cardio exercises, gymnastic exercises and movements with free weights.
So what is CrossFit for? Of course, like any fitness area, it pursues the task of effectively building the human body, but unlike all others, it sets itself the goal of creating ideal athletes - the most physically prepared people on the planet. That is why the crossfit technique is actively used in combat sports, when training special power units, firefighters and other professional areas where physical training is at the forefront.
CrossFit is perfect for those who want to lose weight and tone their muscles, who want to maximize functionality, aerobic and strength endurance.... If your goal is only muscle mass, it is better to choose classic workouts in the gym. In CrossFit, this is not the first goal; with regular training and good nutrition, you will, of course, gradually gain weight, but this progress will be noticeably less than with bodybuilding.
Pros and cons of doing CrossFit
Like any other sport, CrossFit has advantages and disadvantages.
Pros
CrossFit has a lot of advantages - we tried to structure them by functional blocks to make it clearer:
| Aerobics | Gymnastics | Free weights |
| Cardiovascular training. | The flexibility of the body is improved. | Strength develops - you will be stronger in every sense of the word. |
| Strengthening the general endurance of the body. | Coordination improves. | It may be slower than in bodybuilding, but your muscles will grow with quality nutrition. |
| Metabolic processes are improved. | You will feel and control your body better. | Burning fat. A calorie deficit and regular exercise will ensure your effective weight loss. |
| You feel better in everyday life - sleep better, eat well, hurt less, etc. |
In addition, the undoubted advantages of CrossFit include:
- A variety of activities will never let you get bored in your workouts.
- Group lessons are always positive and with little competition, which adds excitement and desire to do more and more.
- You will become just the same universal soldier. You will be able to run 1 km, move weights, pull yourself up and run another kilometer without much difficulty. Here you can come up with an alternative set of difficult trials in everyday life: paste the wallpaper, run to the field, dig up potatoes, take a few sacks of them home and, if the elevator is turned off, go up to the 9th floor.
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Minuses
But in any barrel of sweets there is a spoonful of nasty things. CrossFit has disadvantages, and this is a fact:
- High stress on the cardiovascular system. It is believed that CrossFit harms the heart. If you don't follow your training and recovery regimen carefully, problems won't keep you waiting.
- Like any sport involving free weights, CrossFit is traumatic. Due to the high intensity, it is perhaps much more traumatic than other similar types of fitness. It is important to follow the technique carefully, not to set unnecessary records and not to be negligent in the exercises.
- There is an unpleasant moment for maximalists. The versatility of CrossFit has its drawback - you will always bench less than a lifter, pull less than a gymnast, and run slower than a marathoner. In each discipline, you will be a strong average.
If you still have doubts about whether CrossFit is good for your health, we recommend reading our material on this topic.
Crossfit training method and regimen
Next, we will tell you about the methodology and mode of training, dwelling in detail on the three main components of this sport: aerobics, gymnastics and weightlifting. What is each of them for?
Cardio (aerobics)
The aerobic exercise that is part of the CrossFit training regimen is also called Metabolic Conditioning. By developing with their help, the athlete improves the ability to work at low load power for a long time.
CrossFit cardio exercises help train the heart muscle and overall physical endurance. They are accompanied by an increase in the heartbeat, as well as an increase in heart rate and improved blood flow in the body. These include running, swimming, rowing, cycling, etc.
Thanks to a well-built cardio program, the following occurs:
- Intensive fat burning and, as a result, weight loss. Of course, provided the correct diet. This is one of the main reasons why CrossFit workouts are so popular with those looking to lose weight.
- Progressive increase in effective lung volume for easier access and processing of oxygen.
- Strengthening the heart muscle, due to which blood flow improves, since a trained heart does not experience problems with the transport of blood through the vessels.
- The combination of cardio with other physical activities can reduce the risk of heart attacks and strokes, diabetes, and stabilize blood pressure.
- Metabolism improves: metabolism speeds up and you feel better.
Gymnastics (bodyweight exercises)
Any crossfit training system includes a set of gymnastic exercises that allow you to develop:
- flexibility;
- coordination;
- equilibrium;
- accuracy;
- kinetic receptors of muscles and joints.
The main method of training CrossFit in a gymnastic set involves working on the following apparatus:
- Rope climbing, working out the muscles of the arms and affecting the development of flexibility and dexterity.
- Pull-ups on the rings, effectively affecting the development of the upper body - back, shoulder girdle.
- Pull-ups on the bar.
- Exercise "corner" - on the uneven bars, rings or horizontal bar, which improves not only the physical fitness of the hands, but also the abdominal area.
- Work on the uneven bars - push-ups.
- Various types of push-ups from the floor.
- Squats - body weight, jumping out, on one leg.
- Lunges.
- Burpee is a combination of push-ups and jumps that engages most muscle groups.
That is, all those exercises in which the athlete's own weight is involved.
Weightlifting (Free Weight Exercise)
If you have only heard something about CrossFit approximately earlier, then you probably don't know about weightlifting yet. Weightlifting is exercises with free weights, that is, weightlifting or powerlifting, the training modality of which is based on jerks and jerks with weights - a barbell, kettlebells and other similar apparatus.
If we talk about weightlifting in CrossFit, it should be noted right away that this is one of the most difficult and traumatic training sets. It requires skills and a carefully designed program. For beginners, the presence of a trainer is desirable.
Otherwise, such exercises allow you to improve the following parameters:
- strength endurance;
- development of muscle volume and their resistance to increased loads (strength factor);
- limiting concentration;
- sustainability;
- balance.
Workout regimen
Even if the athlete understands the principles of CrossFit well and how it differs from the usual fitness, it is extremely important for the first time either to use existing training programs or develop your own with an experienced trainer. Doing this on your own, still poorly understanding the capabilities of your own body, is fraught with injuries and a general deterioration in well-being.
A common mistake of many athletes who think about CrossFit is that this is a series of endless training cycles, like running for 5 minutes, then running on the uneven bars for 10 minutes and then jerking for a kettlebell, and so 20 approaches, leads to such problems as:
- The plateau effect is the adaptation of the body to certain of the same type of physical activity, as a result of which the growth of muscles and other physical indicators stops. Knowing what CrossFit is for, athletes alternate loads, and also gradually increase them, thereby avoiding this unpleasant symptom.
- Injuries are what untrained athletes most often get. Usually they are associated with fatigue and lack of coordination due to an illiterate approach to gymnastic and cardio sets when switching to weightlifting, as well as hasty inattention of athletes associated with their desire to keep within a certain time period. In addition, injuries occur as a result of uncomfortable equipment.
- Overtraining is a fairly common occurrence for those who do not understand that the crossfit system should be accompanied not only by uninterrupted training, but also by proper rest and healthy sleep. To avoid it, it is necessary to take short breaks between sets, accompanied by a low five-minute physical activity, as well as arrange days off from classes.
Having decided to engage in CrossFit, you need to be ready to carefully follow the training regimen: monitor the moderate heart rate zone, perform each exercise with extreme accuracy, not forgetting about the technique and be sure to give your body enough time to rest and recover.
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