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CrossFit for Beginners – Find out more about CrossFit

Hate it or love it, people have strong views on CrossFit.

Devotees refer to it as the best way to transform your body, while critics say that there is no safer way to get hurt. In any case, there is no denying that CrossFit has become a major fitness movement: there are more than 13,000 CrossFit gyms, so-called boxes, all over the world.

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With all the claims about CrossFit For the curious, it can be difficult to know what to expect for their first visit to a box. We talked to a few experts to find out what you should know before starting CrossFit to separate the distractor (from both sides) and the true truth.

What is CrossFit?

CrossFit lends itself to movements from a variety of sports, including gymnastics, weightlifting, powerlifting and rowing. It was created by former gymnast Greg Glassman to maximize the work done in the shortest possible time, according to the official CrossFit website, which serves as the lead and brand authority for the activity.

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The goal of CrossFit is to improve your fitness and help you move better, be it during a hockey game or when lifting heavy bags in the grocery store, achieved by a series of functional moves high-intensity running, says Ian Creighton, general manager and coach at BRICK New York.

What do you do in a CrossFit class?

Typically, each class is split into three parts: the warm-up, Skill or strength component, then the workout de s day or WOD.

The warm-up is tailored to the skill or strength component so you can prepare for w hat comes next. Qualified workouts are designed to make certain exercises, such as the Jumprope Double-Under, better, while strength training should make you stronger and stronger.

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			<span class= Getty Images Jakob Helbig

The last part of the class is the WOD, which prompts you to do certain exercises in a specific time or schedule WODs are usually all body training takes 8 to 16 minutes, but can be as short as three, explains Creighton.

"A three-minute workout sounds stupid, but if you set the intensity to 95 percent Do it for an hour afterwards, "he says.

Many gyms create their own WODs he CrossFit has quite a few benchmark workouts that are named after women; Fran is a popular that consists of shirts and pull ups. There are also Hero WODs named after fallen men and women.

Things to Remember Before Starting CrossFit

If you go to a well-established box, it's not uncommon for others to do tricks like cleaning 300 pounds. You may be tempted to try the same. Don & # 39; t.

"People come in and are competitive," says Creighton. "They want to do what everyone else is doing, this is the wrong way to approach CrossFit."

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Mathew Forzaglia, a personal trainer and CrossFit trainer in New York.

York, Creighton agrees They say you should start with an empty dumbbell until you understand the movements.

"You can not jump to the end result without taking the first step," he explains.

Manage your expectations of what you want It is especially important not to leave CrossFit, as the training is not specialized, you should not expect to become a champion of the Olympic Games. You will probably improve your overall fitness, says Forzaglia.

"To be good at CrossFit, you have to be good at a lot of things," he says.

Is CrossFit really dangerous?

As with any kind of exercise, this cult favorite carries the risk. However, reports of the dangers of CrossFit may be over-hyped, according to a December 2018 study.

Researchers from Kennesaw State University, Orthopedic Journal of Sports Medicine concluded that CrossFit is fairly safe compared to other types of exercise. After analyzing 3,000 survey responses from CrossFit participants, they found that people who are unfamiliar with CrossFit or exercise less than three days a week are more frequently injured. This is probably due to the fact that these groups are unfamiliar with the movements.

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			<span class= Getty Images skynesher

" This study shows that injuries to CrossFit participants may not be that high As this has already been suggested in some media reports, the study's co-author Yuri Feito said in a statement, "CrossFit training has been investigated due to an allegedly high incidence of injury, but our data does not seem to support it being 'extreme' or could be more dangerous than other exercise programs.

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A 2014 study Orthopedic Journal of Sports Medicine Research found that people with practical trainers who help them through the movements have fewer injuries, which is why Creighton raises It's about finding a gym where safety is a priority.

"They need coaching where the coaches are focused on safety and movement quality," he says. "That's the most important thing." [19659002] Rhabdomyolysis, a condition in which muscle tissue is broken down and kidney-damaging debris is released into the bloodstream, has been linked to CrossFit, which can cause a problem if you press too hard during a workout.

What do you think? a good CrossFit gym?

Gyms usually offer free introductory classes that you should visit to to feel the place. Then ask other members about their experiences and if they got hurt, Creighton advises. You should also pay particular attention to the leadership skills of the trainer.

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" If the class is not structured and messy, that's a security problem, "he says." That's a red flag. "

Do not be afraid to ask questions." If someone forces you to do something, ask him why Forzaglia recommends, "You want to be sure that your coach has a solid understanding of the moves and is not giving random tips." Another warning sign: If coaches pay more attention to their phones than to their class: Thruster videos may be on Instagram cool, but being hurt because of the negligence of a teacher is definitely not the case 659050] Adve rtisement – read below

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What do you need for CrossFit?

Boxes contain almost all the equipment you need, such as plyometric boxes, weights and dumbbells, but Creighton recommends investing in one important point: a quality jump rope.

Although gymnastics jumps are normally available in gyms, Creighton says they are often not permanent or shared by many people. People often shorten long ropes by binding them, which can affect the integrity of the equipment. RPM is a high-quality jump rope that many Creighton customers prefer, and it's a good choice if you want to nail these twin parts together.

Creighton also recommends wearing a flat cross-training shoe suitable for the various types of movement. Just keep your street shoes out of the box. You can cover short distances for your WOD, but the muted high-drop design of most runners is terrible for the blasting stages you run.

Is CrossFit right for you?

How did you know that? Is it worth adding CrossFit to your routine? That depends on what you want to achieve.

"CrossFit is a great, general training for the masses," says Forzaglia. "When it comes to a specific, focused goal, I think CrossFit is not the answer."

If you want a bigger biceps or lose 10 pounds for your wedding, Forzaglia says it's best to work with a personal trainer who can help Find a plan to do just that.

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Although weight-loss novices are often attracted to the small, collaborative atmosphere in CrossFit gyms Men's Health Fitness director Ebeneezer Samuel, CSCS, says the activity is probably the best one for those already familiar with lifting.

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"They will you ask to brush, squat, and snatch in CrossFit if you can not do these things, how much can you get out of it? "Samuel recommends that you take introductory courses until you are familiar with the movements.

The only way to find out if you will enjoy CrossFit is to try it out yourself." Go in and be open-minded Forzaglia says, "It's just another workout."

Beginner-friendly WODs

Are you ready to get started? Here are four beginner-friendly benchmark WODs that give you an idea of ​​a typical workout. [19659069] Cindy

Finishing In 20 minutes as many rounds as possible:

  • 5 pull-ups
  • 10 push-ups
  • 15 knee-bends


    Five time laps:

    • 20 pull-ups
    • 30 push-ups
    • 40 sit-ups
    • 50 squats


      Three rounds of 21-15 and 9 repetitions on time:

      • 95-pound thruster
      • Pull-ups
      • Karen


        • 150 Wa llballs with a 20 pound ball (recommended)

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