A CrossFit Training Program Can Be an Intense Workout.
The good thing about this type of training is that it can be adapted to suit each individual. You will see that children, Olympic athletes, Martial artists, housewives and seniors all participate in a Crossfit training program. The only difference is the intensity level and the degree of your workout. Crossfit can be customized day by day or week by week to suit your fitness level.
There are various pieces of equipment used in a Crossfit training program. You could be working out with kettle bells, a jump rope, a pull up bar, a medicine ball and dumbbells among other equipment. When starting a Crossfit training regimen you will be following a routine of 3 days of training followed by one day off. On training days you will follow what’s known as WOD or Workout of the Day and these exercises target specific areas. You might be working on increasing your stamina level or building your strength.
In total ten fitness areas are targeted making this type of training program a total body workout. In each Workout of the Day you will follow a set of exercises. If any exercises are new or too hard then you simply modify them to suit your needs. If you are taking a Crossfit class the instructor can show you suitable modifications.
Crossfit Training for Beginners
For a complete beginner it is recommended that you learn how to do some basic exercises first. This will allow you to get more benefit from each Workout of the Day.
The beginner exercises that you should learn to perform include:
The true benefits of a Crossfit class come with the speed at which you can do the exercises and by taking fewer breaks in between each set. If you take a Crossfit training class you will all be asked to do the same exercises. The only difference you will notice is the different levels each exercise is performed at. Plus the amount of breaks some people require before starting a new set.
If you find you need lots of breaks, don’t worry! You will quickly notice how fast you improve even in a week or two. The best advice we can give you is to set a Crossfit training schedule and stick with it. No matter how hard it might seem, perform each exercise the best that you can. Before you know it you won’t be called a beginner anymore!
Crossfit Training for Women
Crossfit training is classified as functional training and is an excellent total body workout. While you may have seen lots of men participating in this type of exercise, it is actually a fantastic workout for women! The basics of the Crossfit training program remain the same for everyone regardless of your sex or age. It is the way you perform the program that changes.
For women or anyone just starting with Crossfit you must take the time to familiarize yourself with the basics. This includes learning how to perform the required exercises. These exercises involve learning how to do a sit up, push up and squat correctly. You will also need to learn how to do a dead lift, a shoulder press and pull ups.
Of course all of these basic moves will take time to learn. By repeating these moves daily you should be ready to take your first Crossfit class within a month. Take more time if necessary! There is no rush and it is extremely important to learn the moves correctly, this way you will derive more benefit once you start daily classes.
A Crossfit training program targets your entire body. You will develop more strength, power, agility, and balance along with a better cardiovascular and respiratory system.
Depending on your fitness level you can start with a 3 day routine with a day of rest. Your other option is to work out for 5 days and then take 2 days off. Do whichever you feel more comfortable with.
You can visit the Crossfit website and get a Workout of the Day that lists the exercises you need to do. Each exercise will target a certain area and many people enjoy following this more structured routine.
If you prefer you can make up your own Crossfit training program and incorporate exercises that you like. You must remember to include exercises that target all areas of your body. This should include some type of endurance and stamina building activities.
A basic routine for women should include the following:
The whole object of Crossfit is to work out fast and hard, you perform sets of exercises and take as few breaks as possible. Remember Crossfit is used by members of the armed forces, police department and fire departments. So there must be something to this method of training. Women can easily participate in Crossfit by modifying exercises as necessary. Just don’t try to do too much too soon as you don’t want to injure yourself!
Crossfit for Kids
What child doesn’t love climbing up ropes, jumping off of frames and generally running around and having a great time? Welcome to the world of Crossfit for kids.
Crossfit is an exercise program that targets the entire body by using the principals of functional training. You learn how to move your body as a whole. Your strength, power and balance increases with the training.
Kids today are victim to staying indoors and playing too many video games and spending time on the computer. As a parent if you mention the word exercise to your child, you are probably met with a disapproving look! But what if there was a way to get your child excited about exercising.
Crossfit can easily become a family affair. In fact, many parents who are involved in Crossfit training are encouraging their children to join up. This has led to more Crossfit for Kids training programs to be started around the country. But Crossfit doesn’t have to be regimented to a class. You can easily take your Crossfit training outdoors to your local park or hiking trail.
Climbing up ropes or through tires is a great Crossfit exercise. Along with pull ups, bench presses, sit ups and push ups. All of these could be performed at a local playground or even at home. By making this type of training a family activity your kids are more likely to want to participate for the long term. Especially if they can out do mom or dad when it comes to pull ups or climbing up a rope!
Functional fitness is a process where a person learns how to use their body effectively. Children will become stronger and more agile in all their daily activities. Crossfit can be a great confidence builder for kids. Crossfit also involves improving your cardio levels.
This can be done by going hiking and then stopping along the way to do sit ups and other weight bearing activities. It makes the hike more exciting and fun for everyone. Plus, at the end you could have a race back to the car to really get your heart rate pumping!
So if your kids aren’t fond of regular activities like baseball, basketball and soccer then you might want to consider a Crossfit class. Most local gyms are beginning to offer this type of training and hey maybe you could help your gym organize a Crossfit for kids program?
It is never too late for anyone to get involved in exercise kids, adults of seniors. Crossfit could just be the inspiration you have been looking for!
Purchasing Crossfit equipment can be much less inexpensive than buying a new treadmill or elliptical machine. While you do need multiple pieces of equipment, each one is not that expensive. A good quality exercise mat will be a great investment for doing many of the Crossfit exercises. These exercises include sit ups and push ups along with other floor exercises.
For performing squats you can use a large medicine ball or an exercise ball. The ball is placed behind your back on a wall and helps you to balance and keep your posture while squatting. A large exercise ball could also be used for push ups and sit ups and is a little gentler on your back, especially for beginners.
For pull ups a good quality pull up bar is recommended.
Another mainstay piece of equipment will be your kettlebells. These are similar in weight to dumbbells but allow you to perform different movements and exercises.
A common exercise performed is the kettlebell swing, where the kettlebell is held in between your legs with straight arms. The swing involves taking the kettlebell straight up and over your head and then back to the starting position. This is an excellent exercise that will raise your body temperature and increase your heart rate!
A sturdy box frame is another requirement and is used for jumping up onto. This box ideally has various heights allowing you to jump up higher as your fitness level increases. Jump ropes along with heavier ropes are other pieces of Crossfit equipment that can be added to your inventory.
Of course you don’t have to run out and purchase all of this equipment at once. You can start off with the basics and add more as your progress. It is best to make sure that you enjoy the idea of Crossfit training first! You don’t want to purchase lots of equipment only to have it sit in the corner and collect dust.
You will need a good sized area of your home to set up your Crossfit gym. Make sure that you have plenty of room and height to perform the exercises. You will be jumping rope and jumping onto a high box, so a low ceiling in your basement might be an issue.
For the push up bar ensure that you can place it in between a sturdy door frame. One that offers lots of support, you don’t want to run the risk of having the bar come down on top of you. Another option is to purchase a ceiling mounted bar.
If you are a complete beginner, then we would recommend that you start off by buying a good exercise mat and some kettlebells and maybe a jump rope. This equipment is enough to get you started and will provide you with a great workout.