Exploring the highly popular form of fitness
CrossFit is a high-intensity fitness training program that was developed in the early 2000s by Greg Glassman. It combines elements from various sports and exercise disciplines, including weightlifting, cardiovascular conditioning, gymnastics, and functional movements, making it an all around versatile type of fitness, but it still receives a lot of scrutiny from other gym goers and fitness enthusiasts. The goal of CrossFit is to promote overall fitness and physical preparedness by focusing on improving strength, endurance, agility, balance, and coordination.
CrossFit workouts, often referred to as “WODs” (Workout of the Day), are typically varied and intense, incorporating a mix of exercises and movements performed at a high intensity. These workouts can include weightlifting, bodyweight exercises, running, rowing, and more. The program emphasizes functional movements, which are movements that mimic real-life activities and are designed to improve everyday physical capabilities, as well as your physique. You often see a lot of CrossFit enthusiasts that are absolutely ripped, with great amounts of muscle mass.
One of the defining features of CrossFit is its community-driven approach, meaning that it is more than just going to the gym and lifting alone. CrossFit gyms, known as “boxes,” foster a sense of camaraderie among members who often train together, encourage each other, and participate in friendly competitions.
CrossFit has gained popularity over the years for its focus on well-rounded fitness, measurable results, and the sense of community it provides. However, it’s important to approach CrossFit with caution and proper guidance, especially for beginners, as the high-intensity nature of the workouts can increase the risk of injury if not performed with proper form and technique.
What is a CrossFit Workout?
CrossFit is more than just picking things up and putting them down like powerlifting and bodybuilding training. Instead, it is actually a high-intensity fitness program that combines elements of cardio, weightlifting, gymnastics, core training, and more, in constantly varied workouts. CrossFit workouts are typically short and intense, focusing on functional movements performed at a high intensity to improve overall fitness and athletic performance.
A typical CrossFit workout, also known as a WOD (Workout of the Day), can include a variety of exercises such as:
1. **Weightlifting:** These are resistance exercises such as squats, deadlifts, snatches, and clean and jerks are common in CrossFit workouts. These exercises focus on lifting weights with proper form and technique with the goal of building strength, power, and muscle mass.
2. **Cardiovascular exercises:** CrossFit incorporates activities like running, rowing, cycling, and jumping rope to improve cardiovascular endurance.
3. **Gymnastics:** Bodyweight exercises like pull-ups, push-ups, handstands, and muscle-ups are frequently included in CrossFit workouts. These exercises help in developing strength, balance, and coordination, and you can even do these at home!
4. **Functional movements:** CrossFit emphasizes functional movements that mimic real-life activities. This includes movements like lifting, carrying, pushing, and pulling, which are essential for everyday activities and sports.
5. **High intensity:** CrossFit workouts are designed to be intense, pushing participants to perform exercises at a fast pace with minimal rest, forcing you out of your comfort zone and making your grow and adapt. This intensity helps in improving cardiovascular fitness, building strength, and burning calories.
6. **Constant variation:** CrossFit workouts rarely repeat the same routine, ensuring that participants are constantly challenged and don’t plateau in their fitness progress.
CrossFit classes are typically conducted in a group setting with a coach guiding participants through the workout. Participants can scale the workouts to their fitness level, making CrossFit accessible to people of various fitness backgrounds and abilities. It’s important, however, to perform CrossFit exercises with proper form and under the supervision of certified trainers to reduce the risk of injury.
What are the “Girl Workouts”?
In CrossFit, the “Girl Workouts” refer to a series of benchmark workouts that are named after women. These workouts are designed to test and measure various aspects of an individual’s fitness level, including strength, endurance, and overall conditioning. The Girl Workouts are often used as a way to track progress over time and to compare performance with other CrossFit athletes.
The Girl Workouts are known for their intensity and challenging nature, and they typically involve a combination of different exercises and movements performed at a high intensity. Here are some examples of the Girl Workouts:
1. Fran: 21-15-9 reps of thrusters (a combination of a front squat and an overhead press) and pull-ups.
2. Helen: 3 rounds for time of a 400-meter run, 21 kettlebell swings, and 12 pull-ups.
3. Grace: 30 clean and jerks for time (lifting a barbell from the ground to the shoulders and then overhead).
4. Cindy: As many rounds as possible (AMRAP) in 20 minutes of 5 pull-ups, 10 push-ups, and 15 air squats.
5. Karen: For time, 150 wall ball shots (throwing a medicine ball to a target on the wall while performing squats).
6. Isabel: 30 snatches for time (lifting a barbell from the ground to overhead in one motion).
7. Annie: 50-40-30-20-10 reps of double-unders (jump rope passing under the feet twice in one jump) and sit-ups.
These workouts are named after women and are part of the CrossFit tradition. They are used to assess and track an athlete’s progress and to provide a standardized way of measuring fitness improvements. It’s important to note that while these workouts can be challenging, they can be scaled and modified to suit different fitness levels and abilities. Beginners and experienced athletes alike can participate in and benefit from the Girl Workouts.
What is the Goal of CrossFit?
So what is the overall goal of CrossFit? Is it to build muscle mass? Strength? No, CrossFit is a high-intensity fitness program that aims to improve overall fitness and athletic performance. The primary goal of CrossFit is to optimize physical competence in ten recognized fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
CrossFit workouts are typically varied and involve functional movements performed at a high intensity. The workouts incorporate elements from various disciplines such as weightlifting, cardio, and bodyweight exercises to develop a well-rounded, versatile fitness level. CrossFit emphasizes the importance of constantly varied movements to prevent plateaus and to challenge the body in different ways, leading to improved overall fitness.
Additionally, CrossFit encourages a sense of community and camaraderie among its practitioners. Participants often work out in groups and support each other, fostering a supportive and competitive environment that motivates individuals to push their limits and achieve their fitness goals.
How is CrossFit Gym Different from a Commercial Gym?
CrossFit and commercial gyms are both fitness options, but they differ significantly in their approach, structure, and focus. Let’s take a look.
1. Programming and Workouts:
-CrossFit workouts are typically high-intensity and involve a combination of weightlifting, cardiovascular exercises, and bodyweight movements. Workouts are usually short and intense, often focusing on functional movements like squats, deadlifts, and kettlebell exercises. CrossFit classes are led by coaches who guide participants through a series of exercises called the Workout of the Day (WOD).
– Commercial gyms offer a variety of equipment for individual use. Members can design their own workouts, targeting specific muscle groups or fitness goals. Commercial gyms often have cardio machines, weightlifting equipment, and resistance machines.
2. Coaching and Support:
– CrossFit classes are led by certified coaches who provide guidance on proper form, technique, and intensity. Coaches often scale workouts to accommodate participants of different fitness levels and abilities.
– While some commercial gyms offer personal training services, most members are responsible for their own workouts without direct coaching. Some gyms do have trainers available for guidance, but it usually comes at an additional cost.
3. Community and Social Aspect:
– CrossFit places a strong emphasis on community. Participants often work out in a group setting, which fosters a sense of camaraderie and competition. Many CrossFit enthusiasts appreciate the supportive and motivating community atmosphere.
– Commercial gyms are generally more individual-focused. While some people work out with friends or in groups, the atmosphere is often less communal compared to CrossFit boxes.
4. Focus on Functional Fitness:
– CrossFit workouts are designed to improve overall functional fitness, focusing on movements and exercises that mimic real-life activities. This approach aims to enhance one’s ability to perform daily tasks and activities more efficiently.
– Workouts at commercial gyms can vary widely, and individuals often choose exercises based on personal preferences or specific goals, which might not always prioritize functional movements.
5. Equipment:
– CrossFit gyms, known as “boxes,” are equipped with a variety of tools such as barbells, kettlebells, medicine balls, pull-up bars, and gymnastics rings. CrossFit workouts often incorporate a mix of these equipment items.
– Commercial gyms have a diverse range of exercise equipment, including cardio machines (treadmills, ellipticals), free weights, weight machines, and resistance bands, allowing members to customize their workouts.
Ultimately, the choice between joining CrossFit and a commercial gym depends on individual preferences, fitness goals, and budget. CrossFit offers a structured, coached, and community-oriented approach to fitness, while commercial gyms provide flexibility and variety in terms of workouts and equipment usage.
What is CrossFit Wrap Up
And that is it. Now that we have explained what exactly CrossFit is, what are your thoughts? Do you have questions? Let me know on social media. You can click the links here, or just look up Nathan DeMetz Personal Training on Facebook and Instagram.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!