What are CrossFit Workouts?:
CrossFit workouts are the self-proclaimed “fitness sport,” and if you read the CrossFit website, you would be led to believe that Greg Glassman, the organization’s founder, and CEO, “was the first person in history to define fitness in a meaningful way, measurably. ”
While it is true that Glassman may have come up with a more concise definition of “fit,” specifically, “increased ability to work across wide time and modal domains,” he did not actually define fitness. Exercise scientists have long known that fitness is a balanced and measurable health status that combines the five components of fitness related to health (muscle strength, muscular endurance, cardiovascular endurance, flexibility, and body composition) and the six components of fitness related to skills. (agility, speed, balance, coordination, reaction time and power).
CrossFit, like training and sports, is designed to enhance all areas of physical fitness by focusing on functional movements, including gymnastics, weight lifting, running, rowing, and plyometric exercises. CrossFit workouts vary constantly, and exercises are performed at high intensities.
However, there are two key words to keep an eye on: Highly intense.
CrossFit does great business about how all of your workouts are scalable and appropriate for people of all fitness levels. While this may be true to some degree, it doesn’t take into account the fact that high-intensity training is not a cup of tea for everyone and can actually be detrimental to people with chronic injuries or illnesses.
10 things you need to know about CrossFit Workouts:
There are many good things to say about CrossFit. Frankly, it wouldn’t be as successful as it is, with over 13,000 affiliated facilities worldwide, if it doesn’t resonate positively with a vast community of participants. But as with anything, some aspects of it may be right for you, while others may not be.
1. CrossFit is more than a workout, it is culture:
There is a reason why CrossFit is commonly known as a “cult”. CrossFit’s leadership has done an excellent job of developing the culture and community within each gym and the organization as a whole, ultimately creating a force of dedicated disciples, all working together to advocate for training and attract more people to the fold.
While each facility has its own individuality, filled with different coaches, members, and in some cases teams, there are characteristics of all CrossFit gyms that can be considered defining elements of the organization’s culture. For example:
There’s a certain pride around sturdy garage-style gyms, tough workouts, and the “gutting” effort required to complete each workout.
There is a shared vocabulary that only “those who know” understand.
There is a fundamental belief that people of all abilities can benefit from CrossFit, further emphasized by the prevailing social interaction between members in and out of the gym.
There is a deep belief that all members are there to improve their fitness.
The CrossFit community goes deeper and further than a single gym. Members can connect online and through local, regional, and national contests. You don’t just join a CrossFit gym. You join the CrossFit community
2. CrossFit has its own jargon:
Gyms aren’t really called gyms. They are known as “boxes”. Workouts are not workouts, they are “WOD”. Some common CrossFit vocabulary:
- AMRAP: “As many rounds as possible”
- ATG: “Ass to the Grass”, or a full squat
- By time: see how fast you can complete a particular WOD
- Metcon: metabolic conditioning; typically a high-intensity interval training designed to improve endurance
But that’s just the beginning. The workouts have funny names, usually with girl names like “Fran”, “Grace”, “Angie”, “Barbara” and “Diane”. Other training is labeled “WOD Heroes” and is named after brave servicemen who lost their lives in the line of duty.
You can brush up on your vocabulary before touching a box by checking out the FAQ page on the CrossFit website, or you can just start running, understanding that it may take some time to learn and understand all the jargon.
3. You pay per group,
Coach-led workouts, not just gym access
True CrossFit boxes offer CrossFit classes led by a trainer and facilitated by certified CrossFit instructors. While some boxes offer open gym time, where members can access facilities and equipment on their own, the culture of the organization is based on group classes where participants complete training along with training and assistance from a coach. This leads to team-like camaraderie among the members, as well as more confidence from the participants that they have a coach there to correct the form and provide encouragement.
Because you’re paying for coach-led classes, you can expect to pay more per month than you would for a traditional gym, without the conveniences of a traditional gym. Membership pricing varies by location but often ranges from $ 150 to $ 200 per month.
4. You will need to master traditional lifts:
CrossFit workouts are based on functional movements that are based on more traditional strength training lifts. You will not find selected weight equipment in a CrossFit box. What you’ll find is a plethora of pull-up bars, squat racks, bench press, free weights, plyometric boxes, jump ropes, and rowing machines. Unless you are a fan of free weight who is no stranger to Olympic weightlifting or weightlifting, you will probably learn some new exercises, like cleaning and starting. Some of the more common CrossFit exercises include:
- Dead weight
- Bench press
- Box jump
- Lift up
- Push up
- Kettlebell swing
5. CrossFit workouts are intense:
In case you’ve missed this point before, CrossFit workouts are specifically designed for intensity. They often require total effort based on time or repetitions.
While intense workouts can lead to positive physical adaptations, which include better fitness and body composition, when performed too often or without a focus on fitness, they have the potential to lead to negative health outcomes, such as overtraining and injuries.
What you can expect from virtually any intense workout is a severe case of late-onset post-workout muscle pain or DOM. This type of pain usually occurs within a day or two after hard training and can last for several days. While uncomfortable, the pain will pass without any long-term detrimental effects.
Extremely intense workouts can, in rare situations, lead to a serious syndrome called rhabdomyolysis or “rabdo.” This is a condition in which muscle tissue breaks down, releasing its contents into the bloodstream. If not controlled, rabdo can cause kidney failure, compartment syndrome, or permanent nerve damage.
Rhabdo is a rare syndrome, and overly intense training has the potential to cause it, so CrossFit is not alone in its potential for such a dramatic event. The bottom line is that you must approach intense workouts with self-awareness and listen to your body.
6. You can become a CrossFit competitor:
Yes, just like the Olympics and X Games, there are also the CrossFit Games. This serious competition begins with a local CrossFit Open held at affiliated savings banks worldwide. People who perform well during the Open qualify for regionals. Ultimately, top athletes from regional events are invited to attend the Reebok CrossFit Games, a televised competition that features the world’s fittest men, women, teens, teams, and teachers, vying for the title of “Fittest on Earth. ”
Even if you don’t think you can make it to the big show, anyone with a competitive spirit can participate in open events.