CrossFit training for beginners - program and principles of training

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What does CrossFit bring to athletes more: benefit or harm? Many people believe that this sport does not tolerate weakness - the number of training sessions per week can only be limited by free time. Free 7 days a week - that means you need to work in the gym all 7 days, because a healthy lifestyle is above all else. Crossfit fans are known to be healthy and fit people who keep their bodies in exceptional shape. But is CrossFit good for your health? Today we will try to figure out when training will benefit him, and when your burpees will only harm him.

Origins of CrossFit

We have already remembered the moment when this training system was founded. Here, however, many begin to argue that all this has already happened. That rehabilitation systems for military personnel after injuries, and training systems using a variety of physical exercises, were created at the beginning of the 20th century. That in the Soviet Union various sets of exercises for general physical training were actively developed and promoted. And so on and so forth. But the Americans, as always, were the first to do so, and are now getting paid for something that everyone used to use for free before.

There is a rational grain in this point of view, which we will discuss below. For now, let’s state the fact that “CrossFit” is a brand. In the form in which it exists, developed and promoted today, it is a registered trademark. And it was registered in 2000, as we have already said. Although the concept itself was developed and successfully promoted by its creators before. Disputes about priority, as always, are not very constructive. Elements of any system can always be found in the past. But this does not mean that the system is entirely borrowed and secondary. In its entirety, it is the creation of the author, and what is often called borrowing shows continuity.

What is crossfit

Formally, the direction arose in 2000. CrossFit was developed by trainer and gymnast Greg Glassman as a holistic approach to exercise and an alternative to traditional gym workouts.

CrossFit training is aimed at working out such parameters as:

• endurance;
• force;
• flexibility;
• power;
• speed;
• coordination;
• dexterity;
• balance and precision;
• performance of the cardiovascular system.

CrossFit Workout Guide
Basic principles of CrossFit:

1. Variety - CrossFit includes a large number of exercises and several options for organizing training. Due to this, maximum development of different muscle groups is achieved, and classes do not become a boring routine.
2. High intensity - workouts are designed in such a way as to get maximum effect in a minimum amount of time.
3. Scalable – CrossFit exercises and workouts can be modified depending on your fitness level and available equipment.
4. Using functional exercises - during such exercises, the muscles work and move in a physiological way, there is no unnecessary tension in the joints and spine, and the likelihood of injuries decreases.

Scalability allows you to adapt CrossFit training complexes for people with any level of physical fitness

CrossFit is a system of functional high-intensity training that includes elements of various sports disciplines.

How is CrossFit different from other sports?

So, CrossFit aims to fully develop a person’s physical abilities through intense circuit training consisting of functional movements.

As founder of the system Glassman says, “CrossFit is not a specialized fitness program, but a deliberate attempt to optimize a person’s physical performance in each of 10 fitness domains.” “Fitness domains” in this case are a person’s physical abilities, such as cardiorespiratory endurance, muscular endurance, strength, power, speed, coordination, agility, accuracy, flexibility, balance.

The uniform development of these abilities is an advantage of CrossFit, but at the same time, it is also a weakness, since in none of the abilities can a representative of CrossFit achieve the same results as athletes from other sports. At the same time, this is not so much a weakness of the system as a feature determined by its goals. Due to the harmonious development of all indicators of physical fitness, universality is achieved, which for most people turns out to be more important than records in specialized activities. This makes CrossFit a truly mass sport, focused on improving health and raising the standard of living through good preparation for the challenges that meet a person in his own life.

This leads to the healthy collectivism of CrossFit, when participants work out in a group, communicate and share experiences. Many people are attracted to this even more than the opportunity to improve their physical condition.

It is precisely due to the combination of exercises that develop different (sometimes opposite) qualities that cross-training turns out to be so difficult. And this sets the motive for constantly overcoming oneself, which is much more important for CrossFit than for other sports.

CrossFit Benefits

What is the secret of the popularity of this sports discipline and what is crossfit in general? A brief explanation is contained in the name itself. Cross - intersection, fit - fitness. Training programs include running, jumping rope, working on a rowing machine, elements of gymnastics, powerlifting, kettlebell lifting and weightlifting, plyometrics and many other types of exercises from applied sports.

Those who engage in multifunctional training according to CrossFit programs quickly get their body in order, “train” their willpower and acquire skills that will be useful in everyday life or in extreme situations. At the same time, unlike other types of fitness training, which still have a more or less narrowly targeted effect on the body, regular CrossFit classes simultaneously develop the ability to concentrate and all physical indicators:

• strength, firmness and elasticity of muscles;
• different types of endurance;
• speed and speed abilities;
• flexibility;
• agility, coordination, balance.

CrossFit is one of the few sports that help you achieve physical perfection. Today this concept includes a complex of components:

1. Good health, which, among other things, helps to quickly adapt to unfavorable life circumstances.
2. Correct posture. No disproportions in physique.
3. Harmonious development of all physical indicators. High physical performance and volitional indicators.
4. Possession, at the level of automatism, of a rational technique of basic movements important for life. The ability to react instantly in extreme situations that require urgent motor reactions. The ability to quickly, meaningfully self-learn new movements.
5. The ability to effectively control the body and use physical abilities at home, at work, during recreation or while playing various sports.

CrossFit is for absolutely everyone. There are programs for people of different age categories, as well as for pregnant women. For beginners, trainers will create individual training plans that take into account the current level of physical fitness.

What muscle groups does CrossFit train?

CrossFit relies on the development of all muscle groups. Basic multi-joint exercises, both with your own body weight and with weights, are of great importance. Let's look at the main features in the CrossFit approach to developing the muscular system.

Lack of specialization.

CrossFit does not focus on the development of any one ability and the associated group of muscles and body systems, as is traditional for other sports. In fact, of course, athletes of all sports must develop all systems of the body, since the body is a single whole, the lag of some systems will inhibit the development of others. Therefore, for example, jumpers not only jump, but also run, swim, squat with a barbell, etc. But the emphasis in training is still on performing certain exercises and developing one skill. In CrossFit it’s different. CrossFit's original goal is to increase a person's overall fitness level, so avoiding specialization is key. And it makes CrossFit extremely flexible, suitable for use in training soldiers, police officers, firefighters, athletes of any kind of sports, and in general for the physical development of any person, regardless of his age and career guidance.

Emphasis on functional movements.

Functional movements are traditionally considered to be those necessary for a person to perform those tasks that occur in real life: lifting and carrying heavy objects, moving massive objects, jumping over obstacles, running, etc. In this case, the emphasis is on the imaginary past of our distant ancestors - hunters, fishermen, gatherers, etc. This implies the refusal of isolating exercises for individual muscle groups. For example, in CrossFit there is practically no lifting of barbells for biceps, or work on machines that work certain muscles. But the CrossFit arsenal includes multi-joint exercises: with free weights and body weight, aerobic types of exercise, exercises on gymnastic apparatus. Moreover, the exercises are constantly changing to provide the body with maximum opportunities for development.

High intensity circuit training.

In this case, the exercises are performed without rest, or with minimal rest. This allows you to train the entire body, developing it in all directions, and achieve success in the shortest possible time. On the other hand, there is some danger in this - a not very experienced athlete can easily exceed the loads allowed at his level of training and get injured or cause other harm to his health. Therefore, CrossFit is very demanding in terms of warming up and preparing for training, and also requires (in the first stages) the participation of an experienced trainer who will ensure smooth gradual development and increase in the level of preparedness, helping to adjust the training program and other aspects.

Each workout usually includes exercises for all major muscle groups. The split system that is usual for strength training is not used here - leg day, arm day, etc.

Adaptation program for beginners

The CrossFit workout plan below is designed to gradually strengthen muscles and ligaments. This training is suitable for people who have never been involved in intense sports and have an initial level of training.

Week 1

The first workouts are carried out with your own body weight or with minimal weights:

• Lesson 1 (5 laps): jump rope - 30, burpees - 5, squats without weight - 10, crunches - 10.
• Lesson 2 (3 laps): deadlift - 5, jumping on a plyo box - 10, hanging leg raises on a horizontal bar - 8, alternating lunges - 20.
• Lesson 3 (15 minutes): pull-ups - 5, push-ups - 10, squats without weight - 15.

Week 2

Slightly increase the load on free weights:

• Lesson 1 (15 minutes): squats with a barbell - 7, pull-ups - 7, deadlifts - 10, plyo box jumps - 15.
• Lesson 2 (20 minutes): burpees - 10, push-ups - 10, squats without weight - 10, jumping rope - 20, crunches - 15.
• Session 3 (15 minutes): front squats - 8, Smith overhead press - 10, plyo jumps - 8, clap push-ups - 8.

Week 3

We increase the load in exercises with free weights to 45–50% of the maximum:

• Lesson 1 (3 laps): push press - 7, jumping on a plyo box - 7, pull-ups - 7, jump rope - 100, crunches on the floor - 30.
• Lesson 2 (15 minutes): T-bar rows - 10, alternating lunges - 20, lat pulldowns - 15, weightless squats - 20, Roman chair crunches - 15.
• Lesson 3 (4 laps): running - 1 km (can be on an electronic track), push press - 20, alternating lunges - 30, plank - 60 seconds.

Week 4

We increase the load in strength exercises to 75–80% of the maximum. We perform aerobic elements as intensely as possible:

• Session 1 (25 minutes): rowing machine - 30, burpees - 10, push presses - 10, deep squat jumps - 15, deadlifts - 12, plank - 60 seconds.
• Lesson 2 (5 laps): push press - 15, plyo box jumps - 15, pull-ups - 15, weighted lunges - 20, crunches on the floor - 20.
• Lesson 3 (2 laps): running - 2 km (can be on the track), pull-ups - to failure, squats without weight - 50, push-ups - 30, crunches in a Roman chair with weights on the chest - 20.

Rest between rounds until your breathing is completely restored. During the adaptation period, you should not overload the heart.

Separate training days from each other with daily breaks. Don't forget to eat quality food.

CrossFit: where to start?

Graduation is one of the most important principles of CrossFit. It provides the opportunity to be included in classes for people with any level of preparedness. But at the same time, this places increased demands on the quality of the coach’s work. It is necessary not only to provide up-to-date content of the TD (or WOD, workout of the day), but also to help beginners work competently on the basics. It is important to remember that today's training and achievements are the basis for tomorrow's development, and if something is done incorrectly today, then tomorrow it will limit your capabilities and slow down your growth.

It is necessary to accustom the body to stress and improve physical fitness gradually and evenly in order to avoid injuries and breakdowns. Even if we talk about relatively trained participants, then, unfortunately, it is not uncommon for the intensity of training and time restrictions to push a full warm-up into the background. And this is a direct path to injury. Loads must increase gradually so that the body can adequately prepare for them. The same applies to increasing the complexity of the exercises.

It is important to understand that CrossFit requires some physical fitness and good health. You can start with three workouts a week, including running (1-2 km) or an exercise bike (15-20 minutes), and small cycles or combinations of 2-3 exercises, such as push-ups, squats, pull-ups, crunches, planks, lunges, burpees. When exercising in the gym (or on the sports field), you can use parallel bars, rope climbing, and a barbell (deadlift). Be sure to start each workout with a warm-up (10-20 minutes) - this should become a good habit.

Can you do CrossFit at home?

Each day, CrossFit.com posts a workout of the day (or WOD) that can be done at home, a commercial gym, or a CrossFit gym.

Each CrossFit gym also offers its own WOD, which may differ from CrossFit.com. If you are lucky enough to find a CrossFit site that you like, then you don’t have to go to the gym, but do a set of exercises at home. Moreover, these complexes should be free. There are even entire CrossFit programs for beginners.

CrossFit gyms can be expensive, so if you love CrossFit but want to save money, you can do it at home if you have the right equipment.

Many times, you will encounter situations where you cannot complete a certain workout because you do not have the right equipment. Find an alternative to the equipment and watch your results.

Now there are a few problems with doing CrossFit at home or on your own in the gym:

1. Nobody checks your technique. CrossFit has many specific movements. If you consider yourself a beginner and practice on your own at home, you will never know if you are doing everything right. You can seriously injure yourself when you increase the weight of the equipment you are handling.
2. Lack of team spirit. A huge benefit of CrossFit is that it supports people through challenging exercise routines. I guarantee you would finish your workout a few seconds (or minutes) faster if you had 50 people cheering you on to the finish line screaming your name.
3. You probably don't have all the equipment. If you're training at home, you probably don't have a squat rack, weights, or balls to throw at. So you will often create your own workouts that are modified versions of the online versions.
4. You will want to buy all the equipment. The more you train, the more you will want to do workouts with all the equipment you need. It may not cost as much as going to the gym, but you will still need to spend some money.

Even with all these downsides, working out at home can save you quite a bit of money. Start at home, but don't forget to consider two important things:

1. Make sure you perform the exercises correctly to avoid injury.
2. You must have personal motivation or someone you know who will check your technique and encourage you.\

CrossFit for women

The big advantage of crossfit training for girls is the variety of loads - the opportunity to use new exercises and change the training program every week. After all, ordinary jogging and standard fitness training often bore girls who have decided to get their figure in order with their monotony.

Also an important factor is the need for communication, and CrossFit training is often carried out in groups - and this is very attractive to women, especially those who are tired of sitting at home on maternity leave.

Another plus is the combination of cardio and strength exercises. Women who are losing weight are often overly focused on aerobic exercise and spend long hours on cardio equipment, neglecting strength exercises (either for fear of “pumping up,” or simply out of ignorance). But it is strength training that “accelerates” the metabolism as much as possible and allows you to burn calories not only during the workout, but also for several hours after it. A successful combination of aerobic and anaerobic exercise in CrossFit allows you to burn fat more quickly and efficiently and get your figure into the desired shape. So, the advantages of CrossFit for women include:

• variety of exercises,
• communication with other people,
• a combination of cardio and strength training,
• effective weight loss and figure improvement,
• development of muscles used in everyday life.

The disadvantages include a high load on the heart due to the high intensity of training, as well as an increased risk of injury associated with training at the limit of capabilities, when fatigue and the desire to overcome oneself can lead to violations of technique and mistakes. In addition, the female body has its own characteristics: underdeveloped gluteal muscles and hamstrings, a tendency to shift the legs inward during squats, lower bone density, which with intense regular CrossFit training can lead to osteoporosis.

Therefore, women involved in CrossFit are advised to pay special attention to warm-up, cool-down and stretching exercises. You must always remember that the main goal of CrossFit is health and harmonious development, and not setting records, so you must always carefully follow the correct exercise technique - quality here is much more important than quantity.

An approximate training program for women could be like this:

1 day:

5 cycles for a time:

• running (400 m),
• 20 lunges.

Day 2:

Perform as many cycles as possible in 20 minutes:

• 10 squats with a dumbbell,
• 10 push-ups
• 10 crunches.

Day 3:

Perform 5 cycles:

• plank (30 sec) – rest (30 sec),
• maximum number of crunches in 30 seconds – rest (30 seconds),
• 20 lunges.

Day 4:

Perform as many cycles as possible in 15 minutes:

• 20 squats with a dumbbell,
• shuttle run (6 segments of 10 m each).

Day 5:

Run for a while:

• 10 crunches,
• 10 squats with a dumbbell,
• 10 lunges
• 20 crunches,
• 20 squats with a dumbbell,
• 20 lunges
• 10 crunches,
• 10 squats with a dumbbell,
• 10 lunges.

CrossFit for girls: is the game worth the candle?

Many people know that any sport is beneficial. But in what cases will CrossFit be effective for the fair sex and is it worth resorting to such training at all?

Coaches respond to this issue by saying:

• CrossFit is an ideal way for a girl to quickly lose weight and also help improve her physical fitness;
• With the help of CrossFit you can even fight the appearance of cellulite and stretch marks. Regarding the latter, they cannot be completely eliminated, but thanks to such training they will be less noticeable to others;
• Such workouts have a great effect on metabolism. With regular training, you can improve the quality of sleep, help the body produce hormones correctly and in the right quantities, and also alleviate the general condition of a woman during menstruation; pain in such cases will be much less painful;
• CrossFit improves a woman's flexibility and makes her walk more elegant and confident.

Those who are aiming to try their hand at CrossFit need to carefully analyze all the pros and cons of such training. Many who try CrossFit for the first time rarely return to their usual and monotonous workouts. However, you should take into account the capabilities of your body and be sure to follow the principle of individualism when selecting exercises, duration and intensity of training.

CrossFit for men

For men, CrossFit gives not only muscle growth and a more toned athletic figure, but also stimulation of the production of testosterone and growth hormone, which is especially important after 30 years, when hormone production begins to decline. Full-body workouts that combine cardio and strength exercises evenly strengthen the heart, joints and ligaments, developing exactly those muscles that are important in everyday life. This is extremely important for those who work in an office and lack physical activity.

You can find a huge number of workouts for the day (WOD, Workout of the Day) online. But if you understand the principles of their construction, then you can easily create such programs for yourself. To do this, you must adhere to several rules:

1. CrossFit training is circular - this means that it involves performing several cycles (circles, rounds) consisting of several exercises.

2. CrossFit uses 4 types of exercises: cardio (running, jump rope, exercise bike), legs (squats, lunges, jumps), pulling (pull-ups, barbell and dumbbell rows), pushing (push-ups, barbell and dumbbell presses, parallel bars). In each cycle (round), exercises of the same type should not be placed next to each other. If more than 4 exercises need to be included in a round, exercises of one type should be separated by exercises of other types to give each muscle group a rest.

3. You can perform exercises: simply for the number of repetitions and the number of rounds (without taking into account time), perform as many rounds as possible over a period of time, complete a given amount of work (rounds and repetitions in them) as quickly as possible.

It is important to keep a training diary so that, noting the work done, you can clearly see the progress after a month, two months of training, three, and so on.

The benefits of CrossFit. What do such classes give?

I would like to start with the positive aspects, especially since there are many more of them than the negative aspects of CrossFit.

Beautiful figure

First of all, CrossFit classes allow you to dramatically transform your own body. Intense physical activity develops muscles in the best possible way, effectively burns subcutaneous fat and removes sagging skin. You can see for yourself that our words are correct by looking at any athlete who has been involved in CrossFit for a long period of time. As a rule, these are healthy people with remarkably trained muscles. However, it is worth understanding that such a result does not come with the wave of a magic wand. You will have to work, step over yourself and dramatically change even such fundamental things as nutrition. You can read more in the article “How to gain muscle mass in CrossFit”

High endurance, unmatched strength

This makes CrossFit superior to, say, weightlifting. If adherents of the latter sports culture simply look strong and big, then CrossFitters can confirm the effectiveness of their own training even in running. The fact is that CrossFit is a kind of sports hodgepodge, combining elements from various disciplines, from powerlifting to gymnastics. Thus, the athlete receives comprehensive development of each muscle, a proportional, beautiful and functional body. There will be no annoying shortness of breath, back pain or joint pain, precisely thanks to CrossFit.

Quick result

Of course, it will take many years to reach the level of Arnold Schwarzenegger, but you will see the first fruits of productive activities within a month. Imagine, in just a month you can change dramatically, tighten up and get rid of extra pounds. Then, when the body becomes healthy, the formation of sculpted muscles will begin. Strength training makes muscle fibers more pliable, which promotes their active division and, as a result, the growth of pure muscle mass.

Unnecessary fat deposits will be replaced by powerful, elastic and beautiful muscles in the shortest possible time. Moreover, the result does not change at all, depending on the age or gender of the athlete. Both girls and men can engage in crossfit productively, and in completely different age categories. Of course, special programs should be drawn up for teenagers and older athletes, but in general there are no restrictions. Isn't this lovely?

Building a Strong Character

High achievement sport is a constant struggle with oneself, overcoming one’s own maximum and developing willpower. On the way to their dream of a beautiful and healthy body, everyone will face many irritating factors. Sometimes it will be incredibly difficult to get up for the next workout; you will subconsciously begin to look for reasons to stay in bed. This is a test of strength that you need to pass by overpowering yourself and going to class. As a result of the classes, you will notice that you have changed for the better not only in body, but also in spirit. Athletes become more purposeful and develop unbending willpower.

New acquaintances

In fact, this plus applies to any sport, but since we are highlighting the strengths of CrossFit, we cannot remain silent about socialization. While working out in the gym, you will definitely come into contact with other athletes. At a minimum, the interaction consists of a safety net while working with additional weights.

It is precisely such athletic relationships that very often develop into real strong friendships that last through the years. In addition, CrossFit is often recommended for team athletes who have certain problems with colleagues, as this discipline literally forces you to become more open and interact better with others. Only at first glance, the human factor seems unimportant, but, believe us, achieving sporting heights is much easier in the company of like-minded people and true comrades.

Development of technology

Many newcomers to such a noble sport as CrossFit are often surprised that they don’t succeed. The excess weight does not go away, muscles do not appear, and in principle there are no fundamental changes. Most likely, the reason lies in improper execution of the exercises. CrossFit does not forgive negligence, severely punishing the lack of results. Forget about benching 100 x 100 in the first lesson, you will first have to work on the technique of doing the exercises. The trainer will explain to you how to do pull-ups, exercise equipment, push-ups, and even breathe correctly. Follow every expert's advice to improve your workout performance. But to achieve good results, you need to strictly follow the technique that we wrote about in the article “The best exercises for CrossFit.”

Rejection of bad habits

CrossFit is uncompromising in this sense. Smoking, alcohol and more severe addictions do not fit in with long, hard and, most importantly, regular training. Every time you approach the treadmill or horizontal bar, you will feel that cigarettes are preventing you from performing your maximum. And here there are two options - either give up bad habits and continue physical and spiritual self-development, or completely get bogged down in harmful substances. But more often than not, common sense awakens in athletes, and they make the right choice in favor of sports.

Home CrossFit – is it possible?

It is quite possible, especially in cases where there is simply no other choice. It is not only possible to study at home, but also necessary. If you have the opportunity to purchase equipment such as an exercise bike, horizontal bar, parallel bars and barbell, that’s great. If this is not possible, you can get by with a jump rope, a mat, a bench and dumbbells. Another advantage of CrossFit is that it allows you to vary the exercises using the equipment that is at hand.

The following exercises can be used in crossfit at home:

• burpee,
• squats,
• lunges,
• push ups,
• twisting,
• plank

If there is a horizontal bar, add pull-ups. If you have dumbbells, you can perform exercises (lunges, squats) with dumbbells. It is necessary to try to keep the breaks between exercises and approaches to a minimum (depending on how you feel). We must strive to ensure that there are no breaks at all.

You can make a circle (round) of these CrossFit exercises without placing exercises for the same muscle groups next to each other (for example, you should not do squats immediately after burpees), for example this:

• 10 burpees,
• 30 crunches,
• 20 push-ups
• plank (4-5 repetitions of the cycle 30 sec plank - 30 sec rest),
• 20 squats,
• jump rope (4-5 sets of 120 seconds).

This round can be repeated 3-4 times, depending on fitness and health. And such training can be done 3 or 4 per week. This may well be enough to maintain good physical shape.

If such a program seems too easy, you can complicate it by increasing the weight (taking heavier dumbbells), the number of repetitions or rounds, using more complex exercises (advanced burpees, clapping push-ups, etc.). The program can be changed at least every day, selecting other exercises for the rounds, including cardio in the required amount.

Fitness and crossfit. For whom? What is the difference? Advantages and disadvantages

If people at 30, 40 and even 50 do not exercise, this is a prejudice inherited from the past, when an idle life was considered the ideal of well-being.

Valentin Vladislavovich Gorinevsky

Movement is life. Being at a respectable age, you can and should become more active.

Sport is a kick to yourself; a challenge that will not allow you to stop once you start.

If you are looking for variety in sports, then fitness/crossfit is an excellent option for creating beauty, harmony, strengthening the body and spirit.

The article will open the reader to the world of fitness; will introduce crossfit/powerlifting, showing the difference between them; will help determine the pros and cons of each training method; will prove that a bad workout is one that never happened.

Fitness is a discipline: what does it consist of, for whom?

Fitness is a type of physical education/set of exercises in combination with proper nutrition, aimed at a person acquiring a beautiful body shape and developing endurance, which leads him to rapid adaptation and resistance to negative environmental influences.

Fitness benefits:

• healing the body (normalizes metabolism, strengthens the immune system and all organ systems and bone tissue);
• development of coordination, endurance and flexibility;
• forms correct posture;
• forms stress resistance;
• increases efficiency and energy;
• “blocks” the development of diseases (thrombosis, etc.)

Fitness does not include age restrictions, so both children and older people can try their hand at it. Fitness provides a wide range of workouts and exercises, so your trainer can help you choose the best option.

When a person does not have the skills of the training process, there is no need to overact and pretend to be a professional athlete. It is not luck, but only hard work on yourself that will lead you to the championship. The main thing here is not to overdo it. Tandem with your trainer, using properly distributed physical activity, is the key to your health, strength and beauty.

“Gymnastics, physical exercise, walking should become firmly established in the daily life of everyone who wants to maintain efficiency, health, a full and joyful life,” - Hippocrates

CrossFit - what does the discipline consist of, and for whom?

CrossFit is a circuit-based set of high-intensity exercises (in both individual and group formats) aimed at developing strength and endurance.

“The essence of CrossFit is to be strong, and to run fast, and to swim fast, and all the qualities that you can put in there. For those who want everything at once. This cannot be called a sport, since competitions are held as games, where everyone learns what they will compete in literally before the game itself. They can run, they can swim, they can throw something, they can wear something, etc.” - fitness trainer Mikhail Yatsyk.

Types of training:

• weightlifting, or weightlifting/strength training (press presses, work with dumbbells, barbells, kettlebells, etc.);
• bodyweight work/gymnastic exercises (horizontal bar, parallel bars, jumping, lunges, etc.);
• metabolic conditioning, or cardio/endurance training (swimming, running, jumping rope, etc.)

Having mastered the skill of controlling your body and the correct technique for performing exercises, you will get the maximum effect and pleasure/buzz from what you do.

Pros of CrossFit:

• diversity and variability of the training program (the trainer alternately selects for you programs of different types of exercises (even group ones), which have the same goal);

• weight loss (in combination with proper nutrition);

• physical training of all muscle groups (including cardiac);
• quick results in a short period of time;
• acceleration of metabolism;
• improved blood flow;
• stabilizes blood pressure;
• development of coordination, agility, speed and endurance;
• prevents the development of various diseases (spinal problems, diabetes, stroke/heart attack, etc.)

Cons of CrossFit:

• traumatic (in case of neglecting the recommendations of a personal trainer);
• the presence of diseases (existing ones that do not allow you to tolerate power loads; acquired ones - due to the speed of performing/exceeding exercises);
• “addiction” and slower muscle growth (in the absence of alternating loads or rest between approaches)

Without a base of physical training, a person will not be able to immediately accomplish a feat in this sport. Therefore, the stage of developing strength qualities is very important for further training in CrossFit (jumping rope, squats with dumbbells, lunges, etc.).

The limit of patience is not the limit of possibilities. By persistently pursuing your goal, you train not only your body, but also your willpower and strength of character.

Powerlifting - what does the discipline consist of, and for whom?

Very often the word “CrossFit power” is thrown around. No matter how strange it may sound, you cannot call it an independent discipline. And the essence of training sessions is to mix everything and get a compote.

“CrossFit power is an offshoot. There is probably also CrossFit-super, CrossFit-ultra, CrossFit-magik. They multiply like mushrooms.” - fitness trainer Mikhail Yatsyk.

Having considered CrossFit as a set of competitive exercises, let’s look at the next stage - powerlifting.

Powerlifting is a sport in which the training process includes additional power loads (barbells, weights).

Pros of powerlifting:

• development of strength indicators;
• muscle building;
• development of discipline;
• uniform load on all muscles of the body;
• normalization of sleep and appetite;
• improved coordination of movements;
• getting rid of excess weight

The main exercises here are: deadlift, bench press and squat with a barbell. This is a competitive sport where participants, measured by their weight category, prove their power.

This sport should not be considered female. Lifting heavy weights builds muscle, so grace and beauty do not shine in this case. But a girl is unlikely to want to turn into a transformer.

Harm from strength training is possible only with insufficient physical training. Since this is heavy weight work, proper technique is necessary. If you ignore it, then injuries and “undermining” of health cannot be avoided.

Disadvantages of powerlifting:

• injuries;
• inconvenience of equipment;
• main emphasis on maximum weight;
• long and exhausting workouts;
• it is possible to acquire various diseases (spine, kidneys, prostate, etc.)

Powerlifting is a powerful sport and requires an individual approach to your capabilities.

At what stage of training is a coach needed for each discipline?

At the initial stage of the training process, it is better to follow the recommendations of a professional trainer. Why is that?

Taking into account your physical characteristics and overall health, the trainer will select a program that would correspond to your individual physiological level. You can’t start a workout with intensity and power. Abuse of sports equipment can lead to injuries and zero results.

Step-by-step is the key to success in CrossFit. Every small achievement is progress, which adds up to a huge result.

With the right approach, as your body performs and adapts to intense training, you can gradually increase the volume and complexity of your training.

What is the difference between fitness, crossfit and crossfit power?

Fitness, crossfit, crossfit-power are related sports. They have similar techniques and elements of performing exercises; These are virtuoso, highly specialized sports whose training programs are aimed at strengthening all muscles of the body, increasing coordination, endurance and flexibility.

Fitness - exercises are aimed at developing physical qualities that can help a person cope with certain stresses in everyday life (squats, bending, etc.). As for CrossFit, the training program is designed for all muscle groups and joints.

For CrossFit, a series of functional training (gymnastics-cardio, cardio-athletics, athletics-gymnastics, etc.) with a minimum interval is symbolic. Such intense workouts are more energy-intensive, so the results are achieved much faster.

The CrossFit discipline is also a preparatory basis for future athletes in other areas of sports (weightlifters, bodybuilders).

Powerlifting is more suitable for creating “ideal strength athletes”. This is the place for you if you dream of becoming the strongest on the planet. Such training methods are designed specifically for combat sports or professional areas (fire departments).

conclusions

Laziness and excuses don't burn calories. Good shape comes from those who work hard. If you don’t want to feel like an “old wreck” at 30, welcome to sports.

Moderately intense exercise will help you get in good physical shape by strengthening and doubling your body's strength through stress on different muscle groups. Due to this, you will receive the necessary strength base, which will become the foundation of good health. Keep your intensity in moderation, allow your body to recover in time, and sports exercises will improve your health.

Sport is not subject to trying to achieve everything at once. In pursuit of results, you should not ignore the recommendations of the coach. Imbalance in training and poor performance of exercises will only lead to serious damage and injury.

Author of the article Mikhalik Marina

Contraindications to CrossFit

CrossFit complexes put a lot of stress on the joints, respiratory and cardiovascular systems, so people should not do such training:

• suffering from pathologies of the heart and blood vessels (hypertension, arrhythmia, coronary heart disease),
• having diseases and injuries of the joints (osteoarthritis, rheumatoid arthritis, herniated discs, etc.),
• suffering from diseases of the respiratory system (bronchial asthma, etc.),
• in a state of exacerbation of chronic diseases, acute inflammatory processes, respiratory infections.

All people included in the listed categories (as well as pregnant and lactating women) are better off choosing more gentle types of training.

DISADVANTAGES OF CROSSFIT:

1. Doesn't have a very good effect on focus in one sport. You seem to be good at many exercises, but not very good at any one specific exercise. If you want to become a great powerlifter or athlete, you better find a sport-specific coach.
2. Lack of consistency. You rarely do the same workout twice, which makes it incredibly difficult to track your progress. You can perform complex squats in such a way that your legs will take several days to recover.
3. Strange complex programs. For example, some workouts may require a high number of repetitions on the barbell snatch exercise. This is an Olympic lift that requires perfect technique to perform correctly. Doing 30 of these jerks in a row is a sure way to increase your risk of injury.
4. Price. Training in CrossFit gyms costs much more than training in a regular gym. In addition, you will be training with a group; you cannot train at any time convenient for you.
5. A bad coach REALLY can cause problems. You do a variety of movements that often take months of training to do correctly. Make sure you have a great trainer who doesn't rush you to progress and gain weight!
6. Almost everything is designed for time or the number of possible repetitions, which can reduce the technique of performing movements in an effort to finish as quickly as possible.
7. You start speaking in a language that no one understands. Talking to a CrossFitter is like talking to someone in a foreign language. CrossFit people often forget that no one outside their gym understands what half of what they say means. So they shout about accomplishments and explain how quickly they completed certain exercises, but what they don't realize is that no one really cares!
8. You may become addicted! This can be either good or bad, depending on how you look at it. I know a lot of people who started going to CrossFit and now all they think about and talk about is CrossFit. In a month or two, you may find yourself married to your CrossFit gym. Joke.
9. Some CrossFitters think they're tougher than you. You'll run into CrossFit people who think CrossFit is a one-size-fits-all training solution and anyone who doesn't do CrossFit is a wimp. If you can do 20 pull-ups, they can do 22, and do them faster than you can do 25 hand push-ups and run 400 meters. I don't like people like that, no matter what they are elitist about, and CrossFit is no exception.

Sports Nutrition for Better CrossFit Results

In order to better withstand heavy loads, you can take a portion of protein or even a gainer before training. Protein will support muscles, and carbohydrates in the gainer will provide additional energy. They support muscles well and accelerate recovery of amino acids - BCAA, glutamine, beta-alanine. For better blood supply, you can use citrulline or arginine, and creatine will increase strength endurance.

Don't neglect vitamin-mineral supplements (such as the excellent Multivitamin Daily from Be First) and healthy fats, as well as joint support products based on glucosamine, chondroitin and collagen.

Adaptogens (extracts of echinacea and rhodiola) can be a great help in training, and supplements for good sleep will help you rest well and calm down after training.

But the main thing is not to overexert yourself and have a good rest. Then CrossFit training will be beneficial.