What is Crossfit ?
Crossfit is based on the goals of increasing physical fitness and fitness, and its exercises are related to military forces, police forces, combat athletes and gymnasts. In fact, the philosophy of CrossFit is to deal with the unknown events and challenges of life, how to accept the difficulty and overcome it.
Craig Glassman, the founder of CrossFit, defines this training system as follows:
After looking at all sports and physical exercises, I asked myself what changes are needed to prepare the community to face the challenges. Then he logically put together a selection of exercises from each discipline, and the result was the creation of CrossFit.
Crossfit includes a combination of endurance, strength, explosive, speed, plyometric, gymnastics, and Olympic weightlifting exercises performed using bodyweight or free weights. In fact, the main focus of CrossFit is on improving the ability of the cardiovascular system, respiratory system and physical fitness factors.
To perform Crossfit exercises, it is necessary to spend three to five sessions a week and between ten and twenty minutes each time. The duration of these exercises are short and high intensity, and each one is periodic.
The main movements of CrossFit include compound exercises, pressing, pulling and running, rowing and squatting. There are hundreds of training movements for CrossFit, and we will mention a few examples below.
Power clean movement
Lifting the barbell and bringing it up to the front and over the shoulders, with speed and power.
burpee movement
You do not need any weights to perform this movement. In this movement, you stand on the ground and quickly get into the swimming position on the ground and perform the swimming movement once. Then you go into a squat position and jump up explosively.
Snitch move
Rapidly lifting the barbell from the ground and lifting it up to the head, while your arms are straight.
Thruster movement
This movement is done entirely by relying on body weight, and to start it, you must stand and lift the barbell up to your shoulders. Then you should squat down so that your knees are parallel to the floor. Then you quickly come up and press the barbell overhead.
Back squat movement
To perform this movement, place the barbell on the back of your neck and spread your legs shoulder-width apart. Then tighten your body and move down. Repeat this movement again until all your organs are involved and in this way you will have a well-shaped and strong body.
Move money up
Pull ups are one of the main movements of Crossfit pull ups. This movement is actually the same as the Barfix, except that you attach a weight to your leg and pull yourself up using your hand. If you feel that doing this movement is easy for you, increase the weight so that your muscles are more involved.
Deadlift movement
Deadlift movement is one of the sports that is necessary for the body. To perform this movement, stand and spread your feet shoulder width apart. Bend your knees a little and take the barbell and bring it close to your knees. Then straighten your back and take a deep breath.
Landmine move
To perform this movement, you must use a special barbell. This barbell is connected to the ground on one side and hold the other side with your hand. Move this weight to the left and right to stretch your upper body and arm muscles.
In this sport, its exercises are called WOD, which stands for Work Of Day, which means daily exercise. Wads are actually a regular chain of performing different movements that should be done one after the other with little rest.
For example, one of the most famous exercises known as Morph includes these exercises:
1600 meters running
100 times pull-ups (barfix)
200 push-ups (swimming on the ground)
1600 meters running
The length of time a person is able to complete this cycle indicates his level of physical fitness, which is categorized according to the schedule below.
Beginner: 63 to 71 minutes
Average: 47 to 58 minutes
Professional: 36 to 41 minutes
Mastery: 28 to 33 minutes
Crossfit athletes vary their daily routines and train based on a new mod every day, some of the most popular mods include:
Barbara
This exercise includes 20 barfix movements, 30 swimming movements, 40 squats and 50 body weight squats. The movements are done in sequence and at the end of each period, only a 3-minute rest is possible.
Stigma
100 repetitions of barfix movements, 100 repetitions of swimming movements, 100 repetitions of squatting, 100 repetitions of squatting is body weight. All movements are combined throughout the exercise.
Morph
A one-mile timed run with 100 pull-ups, 100 bar-fixes, 300 body-weight squats Exercises are done at the end of each mile run.
Jackie
1000 meters of rowing, 50 repetitions of weights with a chosen weight and 30 repetitions of barfix movements. The CrossFit program can be done in two ways; By yourself or at a CrossFit gym.
Doing CrossFit on your own requires a good level of fitness and knowing how to do the exercises and movements safely. If you have some special exercise equipment, daily exercise can be done with any physical condition or at home. If you don’t feel comfortable doing CrossFit sessions by yourself or you want to be more active by doing exercises in a group, you can join a CrossFit club.
Crossfit principles
This sport is based on three important principles of all sports, i.e. safety, effectiveness and efficiency. This sport provides the most useful and comprehensive definition of fitness. Increasing the amount of exercise power over time is one of the goals of CrossFit. air pump exercise
Craig Glassman, the founder of CrossFit, says:
Life is unpredictable, the challenges are much greater than what we do in CrossFit.
Therefore, Crossfit is an exercise that can mentally prepare you to overcome suffering and hardship.
The pressure you suffer during training will have a far more effective reflection in your real life.
Crossfit sports equipment
Crossfit exercises can be performed with minimal equipment and supplies. Although structures are very important in this sport, of course for people who want to pursue it professionally. With this, every person can do Crossfit exercises even at home with minimal equipment. Fitness tips at home
If you decide to pursue this sport professionally, we suggest that you prepare the following items first:
TRX band
kiss the wings
Jump box
foam roller
ring and peg won
kettlebell
The benefits of CrossFit
As mentioned, Crossfit is a combination of three Olympic sports, running, gymnastics and weightlifting. Therefore, it can be concluded that this sport has many benefits for the health and fitness of the body, some of the most important of which are:
More flexibility
The CrossFit program is designed to increase the physical efficiency of the body in various ways. Exercises that involve multiple muscle groups and different ranges of motion lead to overall improvements in health, posture, flexibility, strength, and balance.
Increase strength and power
Crossfit exercises have many variations and are performed based on combined or functional movements. This type of training is more effective in the maximum possible time to achieve fitness results. Crossfit is not just a type of daily exercise. In fact, the exercises are constantly being replaced, because the muscles constantly have to work in new ways.
Each program can be adjusted for different people, simply by changing the weight of the load, duration and intensity of the exercises based on the individual’s physical fitness level.
Help to lose weight
People’s opinion is that to lose weight under any condition, they should do cardio (cardiovascular) exercises continuously and continuously. The fact is that shock exercises and high-intensity exercises have a better and greater effect on fat burning.
Among the high-intensity exercises that are performed in CrossFit, and the noteworthy point is that this fat burning takes place in a shorter period of time. According to a research conducted in 2013, it has been proven that the improvement of body condition including weight loss and muscle building in people who do Crossfit programs.
Of course, this is regardless of people’s initial fitness level. The purpose of the research was to investigate the impact of the high-intensity strength training program in CrossFit on the fitness and physical condition of the body.
Nutrition in CrossFit
CrossFit recommends a daily meal plan that consists of 40% carbohydrates, 30% protein, and 30% fat. According to Crossfit, this program is implemented with meat and vegetables, nuts and seeds, several types of fruits, a little starch and no sugar. The recommended dietary guidelines are lower in carbohydrates and higher in protein than the American Dietetic Association guidelines.