Crossfit Sydney CBD

CrossFit Workouts for every beginner

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You’ve probably heard of CrossFit many times and ready to pull the trigger on a CrossFit gym membership. Entering CrossFit box can be nerve wracking when the only thing you know about the program comes from your CrossFit obsessed officemate.

CrossFit is an intense cross-training exercise program that demonstrates hardcore feats of strength and endurance by combining varied exercises into diverse fitness routines called Workouts of the Day (WODs). When you walk into your new CrossFit box, WOD is the first thing you will notice. WOD is what you will remember throughout your journey towards fitness. These workouts involve constantly varied, high intensity functional movements that are devised to make you better and stronger.

Cross Fitters usually devote somewhere between 20 to 40 minutes per day on a WOD. It is not essential to do the same routines in the same week. For instance, in Monday’s workout of the day, you might do 20 lunges, 15 sit-ups and run half a mile, completing as many repetitions as possible (another lingo of CrossFit, abbreviated as AMRAP) in a certain amount of time. You might like to do 10 sit-ups, 5 pull-ups, and swim 5 laps AMRAP in your Tuesday’s WOD.

You should not get intimidated by experienced superhuman CrossFitters who compete in CrossFit games. It’s quite easy to get started with CrossFit. Anyone with urge to improve his or health can enrol for CrossFit training. You can begin with simple, light WODs and progress to harder ones.

CrossFit Exercises

Interestingly, CrossFit focuses on 10 vital physical qualities: Cardio/respiratory endurance, stamina, power, strength, accuracy, Flexibility, agility, speed, coordination, and balance. This simply means CrossFit allows you to indulge in a whole bunch of different exercises in different disciplines, working as many parts of your body as possible. Ultimately the goal of CrossFit training is to make your body as fit as possible. It trains your body to be ready for anything. In fact, if you attend CrossFit classes, you will not inevitably know what kind of workouts are ahead of you. To better integrate you, here’s everything you need to know some of the disciplines CrossFitters focuses on and the principle exercises for each:

  • Calisthenics for strength, balance, flexibility and Coordination: Sit-ups, push-ups, Pull-ups, knee bends, jumping jacks, crunches, squats.


  • Aerobic for cardio/respiratory endurance, stamina: Walking, running, swimming, jumping rope, rowing, cycling.


  • Olympic Weightlifting for strength: Snatch, clean and jerk.


  • Strongman events for developing strength: Farmer’s carry, yoke carry


  • Powerlifting for building power: Deadlifts, Squats, bench press.


  • Gymnastics for flexibility, agility, coordination, strength, balance, accuracy: Rope climbing, Handstands, trampoline, tumbling, still rings.


  • Plyometrics for speed and power: Squat jumps, burpees, lateral jumps, box jumps


  • Miscellaneous: Kettlebell, medicine balls, wall ball.



You can’t perform these exercises at home, you need to join a gym or other specialised facility that has the necessary equipment. If you want to ace this sport, you should join a CrossFit affiliated gym in Sydney. CrossFit affiliated gyms have CrossFit certified trainers to guide you through the routine.


Push the bar and make your routine a little more intense with CrossFit Workout

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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.

  • Baseline
    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.
    – 3Burpees
    – 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.

CrossFit Training and Strength

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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 »

Women and CrossFit

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You hear a lot of hype around CrossFit and how it has changed various people’s approach to exercise and how it has had such a positive impact on their life, but rarely are these stories about women. This article examines the possible benefits that CrossFit could deliver to the female participant and whether the CrossFit program has any real advantage, or disadvantage to any other exercise framework.

Sydney CrossFit gym, CrossFit 2010 actively targets females in their marketing campaigns and boasts a 50% female membership, which is rare for any box. So why would women looking to change their exercise strategy, or commence a new regime consider CrossFit?
Here are some of the reasons why you should consider CrossFit if you are a woman: Read the rest of this entry »

CrossFit – The Importance of Finding the Right Trainer

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You can become a certified CrossFit trainer / coach in a weekend. Just because you have a CrossFit certification does not make you a great CrossFit coach. CrossFit has developed a bit of a reputation as an injury prone pursuit which is probably unfair. The stark reality is that there are some CrossFit trainers who are putting their class participants at risk because they are unqualified. CrossFit by nature is a program with a wide range of workout routines and a lot of scope for experienced trainers to enhance it with their own valuable routines and stamp it with their own personal brand. If you are looking at embarking on a CrossFit journey, the most important decision you make will be the box you choose to train at. Read the rest of this entry »

4 CrossFit Exercises You Probably Haven’t Tried but Should

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Anyone who has been doing CrossFit for a while knows that one of the primary foundations behind CrossFit as a concept is to do exercises that are varied so that your body never really gets the chance to learn how to cheat as it is put under stress. Athletes who train for one exercise like cycling or swimming become adept at that exercise because their body learns that muscle movement and develops the muscle groups for that exercise.



Over time and with sufficient training the body learns how to perform that exercise by placing less overall stress on the athlete which can sometimes diminish fitness outcomes. Here are 4 exercises developed by A Sydney CrossFit gym that you probably have not tried and are will deliver great results. Read the rest of this entry »

CrossFit and Nutrition

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One of the most overlooked influences in being a top CrossFit athlete is diet and nutrition. Some athletes seem to think you can exercise a bad diet away. For the very elite CrossFit athletes, diet is as big a part of their regime as the workouts and all of the other physical aspects in CrossFit participation. We asked Sydney CrossFit Trainer Karl Robertson for his views on what he believes constitutes a good CrossFit diet.

Read the rest of this entry »