CrossFit is a sports discipline developed by spouses Greg Glassman and Lauren Jenai. The technique combines aerobic and power loads with a high intensity of classes. Exercises are borrowed from different sports areas: powerlifting, athletics, swimming, plyometrics, gymnastics, game disciplines, body weight training, weight-lifting.
The creators characterize crossfit training as quick-change functional movements performed with maximum intensity.
The main objectives of the classes are to increase cardiac, respiratory, muscle endurance, the development of speed and strength characteristics, improved spinal flexibility, coordination of movements and body balance.
In other words, crossfit is a methodology for the comprehensive, comprehensive development of an athlete.
Like all sports disciplines, crossfit is based on certain principles, which are not recommended to be neglected. Otherwise, it may adversely affect the safety and effectiveness of classes.
During the round, the athlete must monitor his condition. If dizziness, pain in the heart, joints, as well as in violation of coordination, it is necessary to immediately stop the training and allow the body to recover. Otherwise, the risk of personal injury increases.
CrossFit combines multidirectional physical activity: power and aerobic. Therefore, the first thing athletes need to pay attention to is endurance development.
It is necessary to prepare the cardiac, respiratory and muscular systems for various effects within a short period of time (as a rule, training lasts no more than 1 hour). For this, athletes are advised to conduct periodic high-speed exercises (running, skiing, cycling, etc.) that contribute to the development of resistance to stress.
A gradual increase in endurance should take place simultaneously with the development of the technique of exercises, in particular, athletics. It is power loads that are most traumatic, therefore, the correct execution of movements is the key to safety and effectiveness of training.
Certified crossfit trainers help you master the basic elements. If the athlete is engaged on his own, he should thoroughly work out the technique of strength exercises. The best practice for this is with an empty bar and Smith's simulator.
As a supplement, it is recommended to learn exercises with your own weight: pull-ups, strength release, push-ups on parallel bars, work on gymnastic rings and a suspended rope, push-ups from the floor, etc. Such loads strengthen ligaments and tendons, as well as develop joint mobility.
Classes on gymnastic apparatuses are worked out by small stabilizer muscles, which are responsible for keeping the body under load. As a result, the athlete gets the opportunity to perform more repetitions in the approach.
If you do not have time to attend a specialized fitness room, you can do crossfit at home.
One of the best comprehensive exercises for beginners is the burp. The element allows you to use large muscle groups and load the heart well. In addition, the burpee does not require additional shells and a large space for execution, which means it is suitable for homework. Technique:
Squatting, we put our palms on the floor.
Take 8-10 burpies at a fast pace, following the technique. Then rest for 1 minute and repeat the set. Follow 4-5 sets.
For those who are easy to bear, a complicated training program is presented below:
Repeat 15-20 times.
Perform 15-20 reps.
We do 10 jumps in each direction.
Presented training for beginners helps to strengthen the main muscle groups and prepare the athlete for more serious loads. It should be done at least three times a week. Rest between approaches is selected individually in each case, but the less the better. Between training days, you need to take a daily break to restore muscle.
WOD is a training task for the day.
Since one of the fundamental principles of CrossFit is diversity, each lesson has its own plan. Let's look at the most popular examples of WODs:
At the beginning of the next minute, he proceeds to the next training element.
The duration of each tabata element is 20 seconds, the rest between sets is 10 seconds. The intensity of the session is the maximum possible.
Crossfit for beginners should be primarily sparing. The body of a beginner needs to be prepared for intense stress. Otherwise, the risk of injury or overtraining increases.
We offer an example of a WOD-program aimed at strengthening the upper and lower limbs - Half Cindy ("Half Cindy"):
Three exercises make up one round.
This cross-fit program for beginners is carried out according to the AMRAP principle (see above) for 10 minutes.That is, the athlete must make the maximum number of rounds for a given period of time. Before the start of the lesson, it is recommended to stretch the body by jumping rope.
The crossfit training plan presented below is intended for the gradual strengthening of muscles and ligaments. Such training is suitable for people who have never been involved in intense sports and have an initial level of training.
The first trainings are carried out with one’s own body weight or with minimal weights:
A bit increase the load in free weights:
We increase the load in exercises with free weight up to 45-50% of the maximum:
We increase the load in strength exercises to 75-80% of the maximum.
We perform aerobic elements as intensively as possible:
Between rounds, rest until breathing is fully restored. During the adaptation period, you can not greatly overload the heart.
Separate training days from each other by daily breaks. Do not forget to eat well.
One of the main problems of CrossFit is the inability to build a professional sports career.That is, the athlete receives a total load on the whole body. There is no emphasis on muscle growth or serious heart strengthening.
In other words, pumping up large muscle volumes or becoming a professional runner using crossfit will not work. The maximum that you can count on is an amateur level of physical fitness, a slender physique, and lack of subcutaneous fat.
Some critics claim that crossfit can contribute to the development of rhabdomyolysis (destruction of muscle tissue cells). The main cause of the disease is prolonged physical activity at the limit of possibilities.
A case has been recorded when, after a crossfit training, the athlete developed this syndrome.
As a result of the trial, the victim was able to sue the coach $ 300,000. We note that science does not deny the relationship between cross-training and the development of symptoms of rhabdomyolysis, but to call this discipline the main cause of the disease is also incorrect.
The third disadvantage of CrossFit is increased injury risk. During training, athletes use exercises borrowed from various disciplines. Part of the professional sports community believes that such combinations can cause many injuries, especially for beginners.
For example, it is highly discouraged to perform power squats and plyometric loads on the same day, as this can lead to stretching or rupture of the Achilles tendon. According to experts, only trained athletes with experience should deal with crossfit.
In addition to all the above, the discipline in question has a large list of medical contraindications, among them:
Therefore, before embarking on crossfit training, we recommend that you undergo a full medical examination.