Crossfit exercises include weightlifting, running, jumping, climbing, push-ups, and squats. In addition, each workout includes a different combination and the workouts are constantly changed. Thus, the body is constantly confused and its adaptation is prevented. Crossfit also encourages measuring performance over time during workouts. These metrics allow tracking progress and improvement between workouts. Crossfit workouts can be customized to suit people of all ages and levels, and the intensity, height and duration of the workouts can be changed.
Crossfit is not just a workout for many, it’s a community and lifestyle. The Crossfit community is made up of people who have come together to support each other and move forward together. Therefore, Crossfit can be preferred not only for physical health, but also for a social experience.
What is crossfit?
Crossfit is a high-intensity training program. Combining various exercises, this program aims to develop basic physical abilities such as endurance, strength, speed, agility, flexibility, coordination and balance. Crossfit workouts are usually short and intense, but include many different types of exercise. These exercises include weightlifting, running, jumping, climbing, push-ups, and squats.
Each workout includes a different combination and the workouts are constantly modified. Thus, the body is constantly confused and its adaptation is prevented. Crossfit also encourages measuring performance over time during workouts. These metrics allow tracking progress and improvement between workouts. Crossfit workouts can be customized to suit people of all ages and levels, and the intensity, height and duration of the workouts can be changed.
How to do Crossfit?
Because Crossfit is a training program, it’s important to do it right. The first step is to join a Crossfit center (box) and be guided by a certified Crossfit trainer. Coaches customize workouts to suit the needs of people of all levels and teach techniques accurately. Crossfit workouts usually consist of 3 parts:
The warm-up consists of light exercises to prepare the body’s muscles and joint mobility. The workout section includes core Crossfit moves such as squats, deadlifts, presses, bench presses, cleans, jerks, snatch and pull-ups. These exercises are diversified by creating combinations with each other and short-term intense training (WOD – Workout of the Day) is created. The cool-down consists of exercises to slowly return the body to normal after exercise.
Crossfit workouts can vary depending on the purpose of the workout and the level of the person. The intensity, duration and movements of the trainings are determined by the trainer and the difficulty level can be increased over time. Beginners, in particular, should pay attention to the correct execution of the movements and follow their coach’s instructions to avoid any risk of injury. It is important that Crossfit workouts are done correctly, guided by a certified trainer, and customized to suit the individual’s level. The core components of workouts are warm-up, exercise, and cool-down, and each workout can contain a different combination.
What are the benefits of Crossfit?
Crossfit workouts offer many different physical and mental benefits. Cardiovascular health, strength, muscle building, flexibility, body composition, mental health, social benefits and sports performance are some of the most important benefits of Crossfit training. Crossfit offers a wide range of physical and mental benefits. Some of the most important benefits of Crossfit are:
- Endurance and cardiovascular health: Because Crossfit workouts are high-intensity and variable, they increase cardiovascular health and endurance.
- Strength and muscle building: It includes many basic movements and these movements help build strength and muscle by working many muscle groups in the body.
- Flexibility and mobility: It includes various movements to increase flexibility and mobility in the body.
- Body composition: It can improve body composition by increasing fat burning, increasing muscle mass and reducing total body fat.
- mental health: It can reduce stress and improve mental health by increasing the release of happiness hormones such as endorphins and dopamine.
- Social benefits: It is a group activity that offers social benefits. Interacting with other people during workouts increases motivation and increases the likelihood of doing more sports.
- Sports performance: It can improve performance in many sports. Especially those who are involved in sports such as athletics, football, basketball and volleyball can feel the benefits of CrossFit training more.
What are Crossfit moves and their names?
Crossfit is a form of training that includes many basic movements. The most common Crossfit moves and their names are:
- Air Squat: A basic squat movement, it works the leg muscles and hips.
- Burpee: It is a cardio move that is completed by lowering the chest to the floor, quickly jumping to the floor, getting up again, and then jumping.
- deadlift: It is a basic movement used to lift weights to the ground.
- Front Squat: The bar is held at the shoulders and squatted. It works the front leg and hip muscles.
- Handstand Push-Up: Handstand against the wall and then push-up.
- Kettlebell Swing: The kettlebell is lifted up and then swings down. It works the back, hip and leg muscles.
- Muscle Up: Hanging on the pull-up bar, and then pulling the body upwards with a fluttering motion, a movement is made towards the bar.
- Pull Up: It is hung on the pull-up bar and the chin is brought over the bar to make a lifting movement.
- Push Press: The barbell is held on the shoulders and pushed upwards with force.
- Row: It is done using an indoor rowing machine, it works the back and arm muscles.
These movements are just a few examples. Crossfit workouts involve a wide range of movements and can change constantly. These movements are considered basic movements and it is possible for the training to progress with more complex movements.
How should crossfit be for beginners?
Crossfit for beginners should be done with a slow and controlled start. Things to consider when doing Crossfit for beginners:
- Every Crossfit move works best when done with the right techniques. Get help from a trainer to learn the moves correctly at the beginning.
- The weights to be used during the movements should be chosen correctly. Start by using light weights first and gradually increase the weights as you improve your techniques.
- Beginners should start any movement slowly and with control. It will take time for your body to get used to doing these moves, so take your time.
- Warming up and cooling down is an important part of any training program. Warm up and cool down for 5-10 minutes before and after each session to prevent injuries and prepare the body for training.
- Crossfit is a great form of exercise that will strengthen your body and make you a better athlete. However, it will take time for your body to adapt to this new exercise. Start slowly and give your body the time it needs.
- Crossfit is an intense form of exercise and your body has time to recover. Give adequate rest between workouts and stop when you feel overtired.
- Crossfit exercises increase your body’s energy needs. That’s why it’s important to follow a healthy diet and drink enough water.
Crossfit exercises are a great option for bodybuilding, increasing cardiovascular endurance and improving overall health. However, beginners should adapt to this form of exercise by learning the right techniques, starting slowly, paying attention to adequate rest and eating habits.
What are the Crossfit starting moves?
Crossfit beginner moves that are suitable for crossfit beginners and include basic moves:
- Air Squat: Squat with feet shoulder-width apart, knees slightly bent, chest upright, hands on chest.
- Push-ups: Lying on a flat surface, hands shoulder-width apart, body bent towards the floor in a straight line, touch your chest to the floor, then rise back up.
- Sit-ups: Lying on your back with your legs bent and feet flat on the floor, place your hands behind your head, lift your torso, and then slowly release.
- deadlift: With feet shoulder-width apart and back in a straight line, push the hips back to lower the weight to the floor, then lift it back up.
- Pull-ups: Standing under a bar, place your hands shoulder-width apart on the bar, then pull your body over the bar and release again.
These moves can be an excellent start for getting started with Crossfit workouts. However, it is helpful to get help from a trainer or attend a Crossfit-specific technique course to do these moves correctly.
Crossfit training program
An example CrossFit workout program:
Warming:
- 5 minutes of jogging or cycling
- 10 burpees
- 10 air squats
- 10 push-ups
Technical exercises:
- Deadlift: 3 sets x 8 reps
- Front squat: 3 sets x 8 reps
- Shoulder press: 3 sets x 8 reps
WOD (Workout of the Day):
- Time limit for 4 rounds: 12 minutes
- 10 kettlebell swings (24 kg / 16 kg)
- 10 box jumps (24 inches / 20 inches)
- 10 pull-ups
Cooling down:
- 5 minutes of jogging or cycling
- 10 minutes of static stretching (legs, back, chest, shoulders)
This sample training program begins with a technical exercise section that includes core strength exercises such as the deadlift, front squat, and shoulder press. Then, within a limited time for 4 rounds, you move on to a WOD that includes cardio and strength moves such as kettlebell swings, box jumps, and pull-ups. The workout is completed with a cool-down session that ends with jogging or cycling and static stretching.
Of course, CrossFit training programs can be customized to personal level and goals, and this sample program is just an example. It is recommended that you customize your training program by working with a personal trainer.
Does Crossfit hurt?
Like any sport or exercise program, Crossfit can cause injury if not practiced correctly. However, the reason why Crossfit is associated with injuries is muscle injuries due to not performing some exercises with the right form and technique or performing high-intensity exercises. It is important to do the exercises with the right form and technique in order to perform Crossfit workouts safely. It is also important to progress slowly in the exercises, prepare your muscles and joints in advance, adequate rest periods and good nutrition.
It is important to discuss any health problems, injuries or limitations with a doctor or healthcare professional before starting Crossfit workouts. Before starting these Crossfit workouts, it will help you determine if you have any health problems and what restrictions apply to customize your training program. Crossfitting can cause injury, but with the right technique, slow to progress, and appropriate rest periods, Crossfit workouts can be done healthily and safely.