CrossFit workouts for beginners

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Group crossfit

HERE’S WHAT YOU NEED TO KNOW…

  1. It has done a good job at making barbell training popular.
  2. CrossFit is a type of Intense exercise but its not a training.
  3. There are the good, bad and the ugly side of CrossFit.

This type of exercise has become crazy popular not too long ago where there are now 13,000 gyms that are affiliated in 120 countries. With that said you must be wondering to yourself can CrossFit training work for you or benefit you. WAIT before you head on to a gym and follow the CrossFit craze you need to know and understand what you are getting yourself into here.

HERE is a simple guide to the details of this article for beginners:

What is CrossFit training?
So, what are the key benefits of CrossFit training?
30 Crossfit Workouts You Can Do At Home
READ MORE ABOUT CROSSFIT WORKOUTS WITH EXPLAINATIONS
the bad side of CrossFit Training
Benefits of Crossfit for women over 50:
16-minute CrossFit
Here are some CrossFit workouts that can help you shed those extra pounds:
16 minute CrossFit workout video
CrossFit classes prices
CrossFit for flexibility
How to reduce your risk of getting injured
FREE WORKOUT SCHEDULE
CrossFit competitions
TIMETABLE
Take away

What is CrossFit training?

This Type of training is usually an intense type of training which drastically improves stamina and speed. Further it is a strength conditioning workout, it entails actions and movements that is performed in your daily life such as squatting, pulling, pushing or gym routines like weight lifting, only these daily activities are now performed at an high intensity at intervals pushing yourself almost to the max. Since it is a high-intensity is designed to improve cardio, physical ,gymnastics(a bit of flexibility) and strength training because of the burst of workouts endured.

CrossFit Journal notes says that doing these workouts are very and so effective in developing high levels of power and endurance because of their emphasis on the elements such as distance, load and speed. There are different equipment and movement which are utilized to accomplish the workout such as kettle bells, rowers and bikes, medicine balls, speed ropes, rings, medicine bags, TRX and plyo boxes.

WARNING: YOU ABOUT TO RECEIVE CRAZZY ENDURANCE, SPEED AND GAINS.

The Key CrossFit Training Benefits: Why are so Many!!!

CrossFit Training Benefits
CrossFit Training Benefits

 So, what are the key benefits of CrossFit training?

Since this type of training is a full body workout, each session that you partake in will target a variety of different muscles in your body and since you need to perform these workouts at high intensity it will improve cardiovascular. Don’t be intimated or scared by the thought of “HIGH-INTENSITY” this means different things to different people some people might find it too easy and some a bit difficult.

One major benefit that you will get is that focus is placed on functional movements. In simple terms this means that you will be able to perform you daily routines with easy since it focuses on your movements that you perform every day in your life. Further this is crucial especially for people who sit at their desk whole day which can even lead to a better posture and other things in you daily life.

CrossFit is also very good for socializing and meeting new people with similar interests since CrossFit classes are performed in groups where there is a cooch running the class. The community is craze big and great which creates a good and positive environment that will push and motivate you.

Anyone weather you are a beginner or expert the intensity can be adjusted making this easy and adaptable for anyone and accommodates beginners and experience individuals who are athletes.

the bad side of CrossFit Training

Here are common injuries:

crossfit
  1. knee injuries
  2. elbow injury
  3. lower back
  4. tendons injury such as you Achilles tendon

The most common injuries experienced by people who do CrossFit often for like 3 to 5 times a week experienced back, knee and wrist injury in the long run. This workout should be done with caution meaning you should decrease the amount of times this exercise is performed and should slow down on intensity.

A research was done and it was discovered that CrossFit is more dangerous then traditional weight lifting, since you pus yourself to the limit with high intensity training you may fatigue quickly and lose control which could lead to injury. People who want todo this type of workout or exercise should have at least some type of fitness level including strength and stamina from running on the treadmill or some lower intensity workout.

Some coaches and gyms may check you fitness level and and ability so that they know how and which intensity to use and how your workout should be paced.

I you are in your 60s and already physically fit then keep on doing what you doing because intense workouts might not be for you and also please reach out to your doctor if you do think of participating in intense workouts. Also please don’t do intense workouts if you are pregnant of have other chronic issues without a doctors consultation.

Functional Movements

One of the defining features of CrossFit is its focus on functional movements. These are exercises that mimic the movements that are performed in daily life, such as pushing, pulling, jumping, and lifting. By incorporating these movements into the workout regimen, CrossFit helps to improve overall fitness and strength, as well as reducing the risk of injury.

Benefits of Crossfit for women over 50:

Benefits of Crossfit for women over 50:
Benefits of Crossfit for women over 50:

The fitness industry has evolved greatly over the years and Crossfit has become one of the most popular workouts among people of all ages. Women over 50 are no exception, and there are numerous benefits to this type of workout that can improve their overall health and wellbeing.

Improved Physical Strength: Crossfit is designed to improve strength and endurance through a combination of weightlifting and bodyweight exercises. This is particularly important for women over 50 as they often experience a decline in muscle mass and strength as they age. By engaging in Crossfit, women over 50 can build and maintain strong, lean muscles, which can improve their posture, balance, and overall physical function.

Improved Cardiovascular Health: Crossfit also includes high-intensity cardio exercises, which are great for improving cardiovascular health. This is especially important for women over 50, who may be at a higher risk for heart disease and other health issues related to poor cardiovascular health. By doing Crossfit, women over 50 can increase their heart rate, improve blood flow, and lower their risk for heart disease.

Boosts Mental Health: Crossfit is not just great for physical health, it also provides numerous mental health benefits. The endorphins released during exercise have been shown to improve mood and reduce stress levels. Furthermore, the supportive and inclusive community in Crossfit can help women over 50 feel more connected and less isolated, which can improve overall mental wellbeing.

Increased Energy Levels: Crossfit is a high-intensity workout that requires a lot of energy, but the benefits go both ways. By engaging in Crossfit, women over 50 can increase their energy levels and feel more invigorated throughout the day. This increased energy can also help improve sleep quality and overall productivity.

Reduced Risk of Injury: Crossfit includes a variety of functional movements that target the body as a whole, which can help reduce the risk of injury. By strengthening the body and improving balance, women over 50 can reduce their risk of falls and other accidents that can cause injury.

In conclusion, Crossfit offers a wide range of benefits for women over 50. From improved physical strength and cardiovascular health to boosting mental wellbeing and reducing the risk of injury, Crossfit is an excellent way for women to stay healthy and active as they age. With a supportive community and a focus on functional movement, Crossfit is an ideal workout for women of all ages and abilities.

Here is a sample 16-minute CrossFit workout that you can try at home or at your local gym:

16-minute CrossFit
16-minute CrossFit
  1. Warm-up: Begin with a dynamic warm-up that includes some light cardio, such as jogging or jumping jacks, and some mobility exercises to prepare your body for the workout ahead.
  2. Work period: Set a timer for 16 minutes and perform as many rounds as possible (AMRAP) of the following exercises:
  • 5 burpees: Start in a standing position, drop into a push-up, jump your feet back to your hands, and jump up to finish the burpee.
  • 10 kettlebell swings: Stand with your feet hip-width apart and hold a kettlebell with both hands. Bend your knees slightly and hinge at the hips to swing the kettlebell up to chest level, then return to the starting position.
  • 15 box jumps: Stand in front of a sturdy box or bench, jump onto it, and then jump back down to the starting position.
  • 20 mountain climbers: Start in a plank position and alternate bringing your knees up to your chest.
  1. Cool-down: Take a few minutes to cool down and stretch your muscles.

This workout is designed to challenge your cardiovascular endurance and muscular strength. The combination of burpees, kettlebell swings, box jumps, and mountain climbers will work multiple muscle groups and elevate your heart rate. By setting a timer for 16 minutes and trying to complete as many rounds as possible, you’ll be pushing yourself to work at a high intensity and see how many rounds you can complete.

One of the benefits of a 16-minute CrossFit workout is that it is a time-efficient way to get a full-body workout. You can perform this workout at home or at a gym, and it requires minimal equipment. Additionally, the high-intensity nature of the workout means that you will continue to burn calories even after you finish the workout, which can help with weight loss and overall fitness.

However, it’s important to note that CrossFit workouts can be challenging and may not be suitable for everyone. If you’re new to CrossFit, it’s important to start with a scaled-down version of the workout and gradually increase the intensity as your fitness level improves. It’s also important to listen to your body and rest when you need to, and to consult with a medical professional before starting a new exercise program.

Here are some CrossFit workouts that can help you shed those extra pounds:

CrossFit workouts
CrossFit workouts

  1. Fran Fran is a classic CrossFit workout that consists of three rounds of thrusters and pull-ups. The thrusters involve holding a barbell at shoulder height, then performing a squat and push press in one fluid motion. The pull-ups are done in sets of 21, 15, and 9 reps. Fran is a high-intensity workout that can burn a significant amount of calories in a short period of time.
  2. Cindy Cindy is a bodyweight workout that involves doing as many rounds as possible in 20 minutes of five pull-ups, 10 push-ups, and 15 air squats. This workout is great for beginners as it requires no equipment and can be easily modified by adjusting the number of rounds or reps.
  3. Annie Annie is another classic CrossFit workout that involves doing 50-40-30-20-10 reps of double-unders (jumping rope where the rope passes under your feet twice in one jump) and sit-ups. This workout is great for improving cardiovascular fitness and can be done in under 10 minutes.
  4. Helen Helen involves doing three rounds of a 400-meter run, 21 kettlebell swings, and 12 pull-ups. This workout is great for building endurance and can burn a significant amount of calories.
  5. Fight Gone Bad Fight Gone Bad is a CrossFit benchmark workout that consists of three rounds of one minute each of wall balls, sumo deadlift high pulls, box jumps, push presses, and rowing for calories. This workout is great for building strength and endurance while burning a significant amount of calories.
  6. Tabata Tabata is a popular form of high-intensity interval training that involves 20 seconds of work followed by 10 seconds of rest for eight rounds. CrossFit Tabata workouts can include a variety of exercises such as burpees, push-ups, squats, and kettlebell swings.

Overall, CrossFit workouts can be an effective tool for weight loss when combined with proper nutrition and lifestyle changes. The high-intensity nature of these workouts allows for a significant calorie burn in a short amount of time, making them a great option for those with busy schedules.

Equipment for CrossFit:

Crossfit equipment
crossfit

Barbells

Barbells are the cornerstone of Crossfit workouts and are used in many different exercises, including squats, deadlifts, and cleans. The barbells used in Crossfit are typically seven feet long and weigh 45 pounds. A barbell set typically includes the bar, weight plates, and collars to keep the plates in place.

When choosing a barbell for Crossfit, it’s important to consider the type of steel it’s made of, as well as its knurling, whip, and spin. Steel quality is important because it affects the bar’s durability and ability to handle heavy weights. Knurling refers to the texture on the bar that provides grip, while whip refers to the bar’s flexibility, which is important for certain exercises like the snatch. Finally, spin is important because it affects the bar’s ability to rotate on the sleeves, making it easier to perform exercises like the clean and jerk.

Kettlebells

Kettlebells are another essential piece of Crossfit equipment. They are cast-iron weights that resemble a cannonball with a handle. Kettlebells are used in a variety of exercises, including swings, goblet squats, and Turkish get-ups.

When choosing kettlebells, it’s important to consider the weight, handle size, and coating. The weight of the kettlebell should be appropriate for your level of fitness, while the handle size should be comfortable to grip. The coating is important because it affects the kettlebell’s durability and ability to grip. Some kettlebells are coated with rubber or neoprene, while others are coated with a matte or powder finish.

Dumbbells

Dumbbells are also used in Crossfit workouts and are great for exercises like presses, lunges, and snatches. When choosing dumbbells, it’s important to consider the weight, grip, and adjustability. The weight of the dumbbell should be appropriate for your level of fitness, while the grip should be comfortable to hold. Adjustable dumbbells are great because they allow you to change the weight quickly and easily.

Medicine Balls

Medicine balls are weighted balls that are used in Crossfit workouts to increase the intensity of certain exercises. They are great for exercises like wall balls, Russian twists, and slams. When choosing a medicine ball, it’s important to consider the weight, size, and material. The weight of the medicine ball should be appropriate for your level of fitness, while the size should be comfortable to grip. The material of the medicine ball is also important because it affects the ball’s durability and bounce.

Jump Ropes

Jump ropes are a versatile piece of Crossfit equipment that can be used for cardio and plyometric exercises. They are great for exercises like double unders, high knees, and single leg hops. When choosing a jump rope, it’s important to consider the length, weight, and cable type. The length of the jump rope should be appropriate for your height, while the weight should be comfortable to handle. The cable type is important because it affects the rope’s speed, weight, and durability.

ROGUE FOAM PLYO BOXES:

Crossfit

Many athletes are afraid of doing high box jumps because they may injured themselves on a hard box or surface

Rogue Foam Plyometric Boxes solves this problem. They are firm enough to perform plyometric movements, but soft enough that they will not injure your shins if you miss. You can customize the height of the box so that athletes can either work their way up to a prescribed workout height or up to a personal max box jump.

CrossFit reviews

REVIEWS

CrossFit classes prices

The prices of CrossFit classes can vary depending on several factors, such as the location, the size of the gym, the level of instruction and coaching, and the duration of the classes. However, here are some general estimates:

  1. Drop-in rates: If you’re visiting a CrossFit gym for a one-time workout, the drop-in rates can range from $20 to $30 per class.
  2. Monthly memberships: Many CrossFit gyms offer monthly memberships, which can range from $100 to $200 per month, depending on the location and the type of membership.
  3. Punch card or package deals: Some CrossFit gyms offer punch card or package deals, which allow you to purchase a set number of classes at a discounted rate. Prices for these packages can vary, but you may be able to save money by purchasing them.
  4. Private coaching: If you’re looking for more personalized attention, some CrossFit gyms offer private coaching sessions. The cost of private coaching can vary depending on the location, but it can range from $50 to $150 per hour.

It’s important to note that these are just estimates, and the prices can vary widely depending on where you live and the gym you choose. It’s a good idea to research your local CrossFit gyms and inquire about their pricing and membership options.

CrossFit for flexibility

CrossFit for flexibility

CrossFit is a high-intensity fitness program that incorporates a variety of exercises from different disciplines, such as weightlifting, gymnastics, and cardio. The program is designed to improve overall fitness and athletic performance, and its popularity has grown rapidly over the years.

CrossFit workouts are typically performed in a group setting, with participants working together to complete a series of exercises, known as a “WOD” (Workout of the Day). These workouts often include a combination of exercises, such as squats, push-ups, pull-ups, and running or rowing. The goal is to complete the workout as quickly as possible, often with a focus on beating your previous time or competing with others.

CrossFit has been both praised and criticized for its intense and demanding workouts, which some argue can increase the risk of injury. However, proponents of CrossFit argue that with proper training and coaching, the program can be safe and effective for individuals of all fitness levels.

Overall, CrossFit has become a popular fitness option for those looking to improve their strength, endurance, and overall fitness.

examples of CrossFit exercises for flexibility

Here are some examples of CrossFit exercises that can help improve flexibility:

  1. Overhead Squats: This exercise involves holding a barbell overhead while squatting down, which can help to improve shoulder and hip mobility.
  2. Lunges: Walking or stationary lunges can help to improve hip and ankle mobility.
  3. Snatch Balance: This exercise involves starting in a standing position with a barbell overhead and quickly dropping into a full squat, which can help to improve mobility in the shoulders, hips, and ankles.
  4. Foam Rolling: Using a foam roller on tight muscles can help to release tension and improve flexibility.
  5. Lacrosse Ball Mobility: Placing a lacrosse ball under tight muscles, such as the glutes or hamstrings, and using it to apply pressure can help to release tension and improve mobility.
  6. Yoga: Many CrossFit gyms offer yoga classes, which can be a great way to improve flexibility, mobility, and mindfulness.

Remember, it’s important to approach any new exercise or workout program with caution and to consult with a coach or trainer to develop a program that is tailored to your individual needs and goals.

How to reduce your risk of getting injured:

  1. Functional Movement Training

One of the core principles of CrossFit is functional movement training. This means that the workouts are designed to mimic the movements that we use in our everyday lives. By training the body to move in a way that is natural and functional, CrossFit can help to improve balance, coordination, and mobility, which in turn can reduce the risk of injury.

  1. Varied Workouts

Another important aspect of CrossFit is its emphasis on varied workouts. This means that participants will engage in a range of different exercises and movements, which helps to prevent overuse injuries. By constantly changing up the workouts, CrossFit can help to prevent repetitive strain injuries and keep the body challenged in new ways.

  1. Focus on Technique

Proper technique is key to preventing injury during any workout, and CrossFit is no exception. One of the main benefits of CrossFit is the emphasis on technique and form. With the help of trained coaches, participants learn how to perform each exercise correctly and safely, reducing the risk of injury.

  1. Scalable Workouts

Another way in which CrossFit can reduce the risk of injury is through its scalable workouts. This means that the workouts can be modified to suit the individual fitness level and ability of each participant. This allows people to gradually build up their strength and fitness over time, without pushing themselves too hard and risking injury.

  1. Injury Prevention Techniques

In addition to the above, CrossFit also includes specific injury prevention techniques in its workouts. For example, dynamic warm-ups and cool-downs help to prepare the body for exercise and prevent injury, while stretching and mobility exercises can help to prevent muscle soreness and stiffness.

  1. Community Support

Finally, the supportive community that is a hallmark of CrossFit can also help to prevent injury. By working out with others and receiving encouragement and support, participants are more likely to stay motivated and focused on their fitness goals. This can help to prevent burnout and reduce the risk of injury from overexertion or improper technique.

In conclusion, while CrossFit may seem like an intense and challenging workout, it can actually be an excellent way to improve fitness and reduce the risk of injury. By focusing on functional movement training, varied workouts, proper technique, scalable workouts, injury prevention techniques, and community support, CrossFit can help participants to achieve their fitness goals safely and effectively.

READ MORE ABOUT CROSSFIT WORKOUTS WITH EXPLAINATIONS

CrossFit competitions

Crossfit

CrossFit competitions are events where athletes compete against each other in a series of workouts that test their fitness across multiple domains, including strength, endurance, speed, agility, and coordination. CrossFit competitions can range from small local events at the gym level to large-scale international competitions like the CrossFit Games.

Here are some key features of CrossFit competitions:

  1. Multiple workouts: CrossFit competitions typically involve multiple workouts, each with a different focus and challenge. The workouts can vary in length, intensity, and complexity, and may involve different movements, such as Olympic lifts, gymnastics, or metabolic conditioning.
  2. Time limits and scoring: Each workout has a set time limit, and athletes are scored based on their performance within that time limit. Scoring may be based on the number of repetitions completed, the time taken to complete the workout, or a combination of both.
  3. Division and categories: CrossFit competitions may have different divisions and categories to accommodate athletes of different ages, skill levels, and genders. Some competitions may also have adaptive categories for athletes with disabilities.
  4. Elimination rounds: Some CrossFit competitions have elimination rounds, where athletes are gradually eliminated from the competition as the workouts become more challenging. The final athletes remaining compete in the championship round to determine the winner.
  5. Spectator events: CrossFit competitions often have a strong spectator component, with fans cheering on the athletes and creating a festive atmosphere. Large competitions like the CrossFit Games may also include vendor booths, sponsor activations, and other entertainment.

Overall, CrossFit competitions are a way for athletes to test their fitness and push themselves to new limits, while also building camaraderie and community with other athletes.

FREE WORKOUT SCHEDULE

Exercise Weight Reps
Back Squat Barbell 5 x 5
Bench Press Dumbbell 4 x 8
Deadlift Barbell 3 x 10
Push Press Barbell 3 x 12
Clean and Jerk Barbell 2 x 15
Snatch Barbell 2 x 20

TIMETABLE

Workout Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Deadlifts 5×5 Rest 3×10 Rest 4×8 Rest Rest
Front Squats 3×8 5×5 Rest 3×10 Rest 4×8 Rest
Clean & Jerks Rest 3×8 5×5 Rest 3×10 Rest 4×8
Box Jumps 4×8 Rest 3×8 5×5 Rest 3×10 Rest
Pull-ups 3×10 4×8 Rest 3×8 5×5 Rest 3×10
Burpees Rest 3×10 4×8 Rest 3×8 5×5 Rest

Crossfit can help you lose weight, helps with cardiovascular, build strength and help you with you flexibility.This exercise may not be for everyone.

When you are suffering with a chronic condition any condition you should consult a doctor before doing any high intensity workout.Further dont just rely on videos ge a professional coach who can physically show you how todo certain exercises so you reduce injury and progress faster.

There is a great crossfit community and it is growing daily soo if you like community workouts or building with the community then crossfit may be perfect for you.