CrossFit emerged from a small gym about two decades ago, and it has been growing like a weed ever since. The workout program that deals with constantly varying functional movements performed at high intensity has swept the world, and doesn’t appear to be vanishing ever. CrossFit works for everyone and prepares trainees for any unknown contingency. The aim of every CrossFit training program is to forge general and inclusive fitness supported by observable, measurable results.
CrossFit workouts have inspired many as they are full of interesting combinations, tools, and challenges that could help anyone get a new stimulus to grow. One of the best features of CrossFit is that it is for all shapes and sizes and workouts can be modified, weight and time can be altered for beginners.
Let’s talk about the best CrossFit workouts that works best for beginners
Baseline, EMOM, AMRAP, Chipper and Benchmark, none of these workouts involve barbell, it’s vital for beginners to establish the cardiovascular base required for intense fast paced workouts.
This workout is required to establish a baseline for your performance. It includes 500 meters Row, 20 Air squats, 20 push-ups, 20 sit ups. Checkout your performance throughout your training to see if you are improving with time or not.
- EMOM (Every minute, on the minute)
Set a 15 minutes timer and at the beginning of each minute, practice the following movements in succession.
– 5 toes-to-bar
- AMRAP (As many Reps/Rounds as possible)
In 15 minutes’ duration, you should perform as many rounds as possible of the following sequence.
– 200 meter run
– 10 pull ups
– 10 wall balls
- Half Cindy
One of the hardest WODs in CrossFit that looks easy but gets utterly exhausting fast. It is scheduled for 20 mins but beginners can perform this for 10 minutes on their first time.
– 10 push ups
– 15 squats
– 5 Pull ups
If you are not aware of how to reap benefits of CrossFit’s high intensity workouts, you should try out a CrossFit class or may be join a CrossFit in Sydney, CBD. First and foremost, you need CrossFit gym with experienced coaches who are well trained and hands on with their advice during the workouts. Before initiating any of these workouts, complete warmup is needed like a long run, a couple rounds of jumping jacks, a 500-meter row, five minutes on a stationary bike, air squats and lunges etc. This should be followed with some static and dynamic stretching which should focus on the muscles you will be using in that workout. Long stretch and foam rolling should be done in with finishing of each workout.
Note- Remember improvement depends on the individual’s potential and urge to push the bar, every individual must work his way up in this sport to achieve the desired results.
No matter how effective, vigorous, heart-pumping your workouts, you can’t get too far in CrossFit or any other fitness training without a balanced diet.
Whether you fancy eye-catching chiselled abs or wish to get in a harmonious shape, a high-intensity CrossFit workout alone can never help you reach your fitness goals. Calorie-torching training is only part of your CorssFit regimen. What Your CorssFit success largely depends on instead is your diet.
So, if you have signed up for professional CrossFit training in Sydney and think you are soon going to flaunt toned lean muscles and a well-sculpted body ignoring your diet, you might want to rethink.
We consulted CrossFit experts and nutritionists to come up with this list of what to eat and what to avoid particularly for rookie CrossFitters.
Here are your best choices;
A glass of banana and whey protein smoothie can help boost recovery and tissue repair post workout.
Nuts & Seeds
Packed with nutrients and omega-3 fatty acids, nuts and seeds are an excellent fuel source for your CrossFit workout.
A tablespoon of coconut oil before your workout can work wonders for your energy and endurance.
From Vitamin D to healthy fats to Protein, eggs are a must-have for CrossFitters. You can pair eggs with other protein-rich foods like pumpkin seeds, whole grain bread, chick pea, chia seeds and more to prepare a highly nutritious, energy booster meals.
An excellent pre-workout treat, yams help balance blood sugar levels while providing a boost of energy.
Nutritionally better than white rice, brown rice can be easily digested and is less likely to cause bloating and disrupt blood sugar levels.
An ideal weight loss-friendly food, oatmeal is helpful as both pre-workout and post-workout food. Not only does it provide your body with carbohydrates without unnecessary sugars but it also speeds up muscle recovery.
SAY NOT TO:
Though healthy and high in fibre, veggies like lettuce, broccoli and cabbage can cause gastrointestinal discomfort during a workout.
- Bread, white rice and potatoes are the worst to opt for before a workout as there are high in GI and disrupt your insulin levels casuing strong sweet cravings.
- Fruit, whole grains, sweet potatoes, quinoa and beets are some healthy carbohydrate sources you can go for.
There no point in picking tempting yet nutrient deficient foods, high in unhealthy saturated and trans fats that will reduce your energy levels and leave you lethargic.
Processed foods and alcohol
Loaded with sugar and artificial ingredients, pastries, crackers, potato chips and even granola bars will only make your workout even more difficult. Also, alcohols are just empty calories and offer no nutritional value. So, definitely a no-no.
Given the intensity of CorssFit workouts, a protein rich energy boosting diet is paramount to fuelling your body for dynamic training and restoring energy.
So, avoid what’s tempting but treacherous to your body and pick healthy options that will improve your performance and workout results.
You might have heard your friends or co-workers talking about the newest CrossFit gym that just opened down the street. Some of you might have even seen a CrossFit commercial that is showing up in magazines and has gained a huge online presence these days. CrossFit is a fitness sensation that is growing in popularity all over the world. Let’s figure out what is CrossFit, how it works, who it’s for and is it dangerous.
Constantly varied functional movements performed at high intensity, CrossFit is a training program that trains people of all shapes and sizes to improve their cardiovascular fitness and physical well-being in a hardcore yet encouraging and challenging environment. These movements mirror the best aspects of weightlifting, gymnastics, rowing, running and more. Each day at the CrossFit box is packed with challenges to test your functional strength with a goal of building a body that’s capable of bearing anything and everything. The more work you do in less time, or the higher the power output, the more intense the effort. Strength and conditioning lead to dramatic gains in fitness. Harnessing the true fun of sport, the natural camaraderie and competition yield an intensity that cannot be matched by any other means.
CrossFit not only motivate unprecedented output but derive both relative and absolute metrics at every workout.
CrossFit isn’t for everybody, it certainly is perfect for a few types of people
- Beginners to weight training
For those who have never weight trained before, CrossFit offers the perfect platform to start. It provides supportive and non-judgmental environment where you can perform all important lifts and gradually start falling for the strength training.
- Those who crave for support and community
CrossFit gyms are great at offering tight knit community feel and you are not treated as membership payment by them but you’re a person that needs their attention. It helps in driving inspiration as you will find members supportive and inclusive of each other.
- Fitness Fanatics
You must have known people who love to go gym every day and feel like something is missing if they don’t. General protocol of many CrossFit gyms is 3 days on, 1 day off but many CrossFitters end up at the gym every day or even twice a day. The way CrossFit is structured, you will become addicted to it.
- Former athletes
CrossFit offers a great platform to former athletes who wish to compete after playing competitive sports through college. You get opportunity to participate in nationwide competitions and set benchmark to the level of the world’s elite CrossFit athletes.
Is CrossFit Dangerous?
CrossFit can be dangerous with the wrong coaches, a person with wrong attitude, but not as dangerous as you might believe. It’s amazing for those who want to find out what they are made of. CrossFit, Sydney gyms teach you how to push through mental barriers and prepare yourself for every possible athletic situation, interestingly in a few months of CrossFit.
Many of us spend our days tied to a chair or chained to a desk but how many of us care about our bodies craving for hardcore release and exercise? Probably, a few of us. CrossFit gym allows you to escape the shackles of your chair and sweat out the never-ending rat race pressure with passionate, free flowing, fun and intensive workout. With CrossFit training, not only will you achieve greater fitness, weight loss, strength and flexibility but you will find an incredible means to sweat out your day.
Ultimate focus of every professional CrossFit gym is to render a motivating, dynamic environment stuffed with like-minded people of all ages and body types, who are focused to working hard and achieving lasting fitness. Many CrossFit gyms based in Sydney have experienced coaches who don’t just know about CrossFit but they breath it.
Still puzzled about “CROSSFIT”?? let’s have a deeper insight.
CrossFit can be termed as strength building and conditioning system built on constantly changing functional movements performed at high intensity. It’s the art of keeping your body constantly challenged pressurising it to adapt to the tasks at hand, before your body get used to same stimulus.
What process does the CrossFit gyms follow?
CrossFit gyms don’t believe in putting your bodies in unnatural positions by using machines instead they copy real life situations by making use of large muscle groups in aggregation with each other. The workout then gets intensified with as fast as possible completion for the individual whilst maintaining the standards of CrossFit and full range of movement, you are constantly aimed to beat your previous best that acts as a brilliant motivational tool.
What does the CrossFit Concept say?
The simple idea behind CrossFit concept is helping people of all fitness levels improve their quality of life. Community based strength and community fitness programs are run by world class coaches to deliver unparalleled results. CrossFit trainers genuinely care about supporting your fitness journey.
Sneak peek of “Behind the CrossFit Gym’s Door”
- Warm Up
Just to prepare your body for the session, simple exercises are conducted to practise gently beforehand.
- Skill of the Day, learning techniques
Capturing wrong moments is as important as exercising right moves. Here the focus of CrossFit gym remains on implementing the right techniques to ensure that you are achieving the CrossFit standards. Idea behind these training sessions is to make you learn the difference between wrong and right movements. Gradually weights and intensity is increased to a level that is bearable for you.
- Work out session
Weights, times and reps are adjusted to suit the learner. Once you get comfortable with this work out, the intensity of your workout is gradually increased. This session is conducted to keep you progressing in your fitness.
- Cool Down and stretch
Winding up with light exercise to help body reduce muscle stiffness and soreness, remove muscle waste products, by stretching those muscles that are used during the whole session.
CrossFit sessions are unique in a manner that you will be cued, encouraged and taught throughout planned workout, scaled to meet your abilities. These programs constitute the basis for gaining strength and meeting conditioning goals down the track.
There is nothing quite like the feeling of physical well-being that comes from morning exercise. Several high-profile CEO types and corporate high flyers put much of their success to regular morning exercise and how it sets them up and makes them feel fantastic for the rest of the day. If you are working in the Sydney CBD and you are looking to incorporate CrossFit into your working day, you will know the challenge of juggling a career, being a devoted family contributor and being physically fit all at the same time.
Anyone walking into a CrossFit gym in Sydney for the first time usually does a quick double take and wonders what it is that they have just walked into. CrossFit is still relatively new in Sydney and for people seeking information about this new fitness trend they have heard about, there is often a few seconds of bewilderment while they digest what CrossFit is and the sort of training that happens in classes.
The whole concept behind CrossFit is variation and high intensity. If your body has to endure constant variation with strength related exercises performed at a high intensity, it doesn’t get the chance to learn or adapt which will erode the athlete’s performance and overall condition over time.
Developing strength and some muscle mass has always been a core part of the CrossFit philosophy and it makes sense. Exercising with higher muscle mass inevitably makes the body work harder. People trying to lose weight have often reported that some strength training introduced to purely aerobic exercise such as running greatly accelerated their results. Read the rest of this entry »