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If anyone is too lazy to read, then the video below fully explains and shows this complex. The article is just a text translation of the video.
Features of the technology
Can be used in both weightlifting and gymnastics.
It was first used in 2003. CrossFit Fran sets the athlete the task of performing a load for a while. You need to do 12 to 20 repetitions. In this case, the method of testers and pull-ups is used. For professional athletes, two and a half minutes are enough to complete all elements of the load. CrossFit Franc helps not only to increase endurance, but also to find out the level of physical potential of the body.
For beginner athletes, the execution will be difficult, since the emphasis here is on time. The faster the load is executed, the better. But, on the other hand, if you have the right technique, you can not be afraid for quality and do CrossFit Franc as one of the elements of the sports process.
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Crossfit what kind of sport is it?
CrossFit is a high-intensity sport that includes elements of fitness, aerobics, gymnastics, weightlifting and other sports. Classes are held in the gym using different techniques and special equipment.
It is classified as a competitive sport. CrossFit tournaments are held all over the world.
History and types of crossfit
This is a completely new direction, officially registered in 2000 in the USA. The intensive CrossFit training system was developed by Greg Glassman and his wife.
Types of CrossFit:
- EMOM - classic strength training with technique development;
- AMRAP - the athlete must complete as many rounds as possible in a set time;
- FOR TIME – performing specified exercises within a specified time;
- Tabata is an interval training method aimed at increasing endurance;
- WOD – power unit.
CrossFit classes also include a warm-up (before the main workout), stretching and other effective exercises.
Benefits and harms
The CrossFit training program is aimed at developing strength and endurance in the body. During exercise, all muscle groups are used, which has a beneficial effect on overall health.
Other benefits of CrossFit:
- useful skills are added;
- the spirit is tempered;
- self-confidence appears;
- the body is strengthened;
- overcoming mental and emotional barriers.
Uncontrolled high-intensity training puts a serious strain on the cardiovascular system. To eliminate negative health consequences, classes should be conducted under the guidance of an experienced trainer who develops a special training program for beginners, which includes lightweight exercises. Gradual training in CrossFit techniques will improve physical performance and allow you to engage in this sport professionally, if that is the goal set by the athlete.
Crossfit for weight loss
CrossFit helps you lose weight and help you build a beautiful figure. In one minute of intense training you can burn up to 12-16 kcal. Provided the duration of classes is 40-45 minutes, you can burn up to 700 kcal in one workout.
CrossFit gives great chances for losing weight, but at the same time the athlete should not forget about proper and healthy nutrition!
Tips and tricks
The complex requires maximum energy expenditure and must be performed very quickly. This can be compared to a minimum distance race, when muscle tension should be high from the very beginning.
The apparatus and equipment that will be used in the process must be close to each other so that the CrossFit Franc complex can be completed without time. The first round, as a small warm-up (also with speed restrictions), can be divided into two stages. The following rounds are performed without such a breakdown.
The second round is based on endurance and motivation in sports. The main requirement here is not to give up, but to perform the loads at the same fast pace. During the resting process, the barbell should be placed either on the chest or above the head, but not lowered. Then it’s hard to increase the load and return to the chosen rhythm of work. For high-quality execution, you need to do up to 15 testers with an average load without using breakdowns. If you want to learn more about the most effective exercises, you can read on the website: https://fb.ru/article/138339/uprajneniya-krossfit-krossfit—uprajneniya-kompleksyi-krossfit-dlya-devushek.
Tournament winners
First place among men (18-34) was taken by Dmitry Lapin, coach of the “Souz” team and winner of the Heracliade 2020. Among women, the winner was Yulia Balezina (@julezina), a representative of the “Idol” crossfit club.
Among the masters, the champions were Nizhny Novgorod Vitaly Arefiev (@vitarefev) from the “Crossfit Koyot” club and Maria Pavlova (@mariyapavlova17), training under the guidance of the famous athlete Olga Afanaseva (@olgaafanaseva3003).
The remaining prizes were distributed as follows:
Men 18-34:
- 1st place – Dmitry Lapin, Souz (23),
- 2nd place – Andrey Ukharsky, Pride (35),
- 3rd place – Akperov Gadir (41).
Girls 18-34:
- 1st place – Yulia Balezina, Idol (13),
- 2nd place – Maria Basova (24),
- 3rd place – Alimova Lyubov (30).
Men 35+:
- 1st place – Arefiev Vitaly, Koyot (18),
- 2nd place – Alexander Shirshov (22),
- 3rd place – Maksimuk Alexander (26).
Women 35+:
- 1st place – Maria Pavlova, Souz (18),
- 2nd place – Oksana Smirnova, Burpee Club (28),
- 3rd place – Vasilkovskaya Marina, Crossfit Koyot (28).
The winners of the competition received medals and prizes from the event partners.
The next “Fitness League: Couples” tournament will take place from March 30 to 31. For details and a calendar of upcoming events, visit Fitnessliga.org.
Performing pull-ups
The franc complex consists of different loads, but their common feature is the forceful effect and the involvement of the maximum number of muscles in the work. Here, not only the endurance of the body is tested, but also the ability to quickly perform.
Of course, this does not mean that the quality of the load does not play a role; on the contrary, one must also monitor the technique. But the focus is on speed. Performing pull-ups consists of several variations. These are pull-ups with a rubber loop, which limits the leg muscles and at the same time makes the load more difficult, jumping pull-ups and horizontal execution on the rings. Pull-ups on a barbell with a wide grip and vertical rows with a rubber loop are considered the final ones in the complex.
It is advisable not to change the order in which the loads are performed, since they affect different muscle groups and can create overload. Pull-ups in the franc complex are counted if all norms and requirements are fully performed and adhered to.
Three stages of the CrossFit Games
Games for athletes begin in winter and consist of several stages.
Qualifying rounds
Opens and Regionals can be compared to qualifying rounds before a serious competition, because only the best of the best get to the CrossFit Games!
Opens are held online. Registration on the official Games website begins in mid-January, and anyone can test their strength and apply to participate in the CrossFit Games. In previous years, more than 250 thousand athletes from all over the world submitted applications! Just think about these numbers: a huge number of people strive to get to this prestigious competition every year.
Which is not surprising, because in addition to the title of “The Fittest Man in the World,” you can receive a prize amount of 250 thousand dollars. But let's get back to Opens.
In 2019, from February 21 to March 25, 5 sets of exercises will be published, consisting of barbell power snatches and double jumps with a rope, indicating a certain number of repetitions for athletes of different ages and gender. The participant simply films himself performing each set of exercises and sends it.
Regionals
The second is the regional tour or Regionals, which runs from May 19 to June 5 on weekends. There are 17 regions in total, 12 of which are in North America, as well as Asia, South America, Europe and Australia. The closest to us, of course, is the European region, and Regionals in it starts on May 16 in Copenhagen.
Win some time
Every athlete practicing this technique wants to gain a few seconds for the next exercise in order to be on time. To do this, you need to perform loads at half speed, this will help save energy and distribute it between performing testers and loads.
You need to hold on to the bar as long as possible during the process. All climbs take a lot of time and require additional energy. You need to learn how to do pull-ups with swinging in order to do loads faster without using a lot of strength. In addition to time, the aspect of endurance is taken into account.
You need to focus your consciousness on blocking the pain. It is very difficult, but if you practice often, you can achieve good results and thus increase efficiency. In the process, you need to be guided only by positive thoughts. You can achieve all CrossFit standards after regular training to increase endurance.
Origins of CrossFit
The system, called CrossFit, is a sports movement that is based on a philosophical approach to multifaceted physical development. It is also the name of the CrossFit organization, which was founded in 2000 by athletes Glassman and Jenai.
There are two main areas of exercise in CrossFit:
- Physical education, which are designed for people without special training.
- Complex, designed for trained athletes, including those who will later participate in cross-lifting competitions.
The CrossFit ideology was originally developed by Greg Glassman , a former professional gymnast. The opening of the first CrossFit gym took place in 2001, and over the fifteen years of the young sport’s existence, it has spread throughout the world, numbering more than four thousand gyms.
CrossFit is defined by experts as a training system that develops all the physical qualities an athlete needs - strength, agility, speed, endurance and coordination.
The means of achieving the goal can be different, CrossFit is also suitable for classes without a special gym and equipment. Typically, classes are very intense circuit training , quickly replacing each other.
Training courses on maintaining health, proper nutrition programs and various diets, video tutorials with workouts and fitness courses at home and in the gym - all on the website https://sliwbl.biz/forums/zdorove-i-sport.31/
General CrossFit Rules
As stated earlier, CrossFit training is very intense. Exercises in them are constantly changing and are collected from many sports disciplines:
- athletics, both heavy and lightweight;
- bodybuilding;
- powerlifting;
- fitness;
- gymnastics;
- kettlebell lifting
The main goal of training: to develop physical qualities to the maximum , improve the condition of the cardiovascular system, and make the body more resilient. A classic CrossFit workout includes sports such as sprinting, weight lifting, rings, rowing and more.
There are no restrictions on loads in CrossFit , which causes a lot of negative reviews about this sport. Many athletes and experts consider CrossFit to be an extremely traumatic and even unhealthy sport. It is quite dangerous for people without preparation to start doing CrossFit right away; without special skills, it is very easy to get injured in this direction.
CrossFit has recently begun to be practiced as a competitive sport . Since the number of followers of this sports discipline grows every year, the desire to compete also increases. At the moment, there are local CrossFit competitions, and global ones are held online.
Principles and techniques of training
CrossFit training is possible both individually and in groups. Fans of this sport train almost constantly, up to several times a day. There are a lot of training options: they are practiced both outdoors and in the gym .
The classical technique is taught only in a network of certified gyms . The CrossFit company specially trains trainers and issues crossfit licenses to gyms for the right to conduct training. However, such CrossFit branches have the right to introduce their own training methods.
The lesson plan is usually like this:
- warm-up;
- preparatory development block;
- high intensity training.
Typically, a workout of the day is practiced that targets a specific muscle group or training area - it changes each time.
The main thing in CrossFit training is the following:
- Give maximum intensity during training - the more a person is squeezed out at the end, the better.
- Train as often as possible.
- Take minimal rest between exercises, and then do not rest at all.
- A variety of loads and changing them in each lesson.
Many people train not in specialized gyms, but at home or in the yard. CrossFit is praised by many, including as a sport that does not require additional costs.
You can do push-ups, jumping jacks or cross-country runs almost anywhere, and you don’t need to pay for a gym. More and more programs about CrossFit are appearing, new methods are constantly being developed and everyone chooses the option that is most suitable for themselves.
Complex details
The main task that athletes face is to perform the maximum load in a minimum period of time. The faster an athlete can complete all the assigned elements, the higher his personal result will be.
Standard execution includes three rounds, after which we can talk about achieving a certain level of training. During the selected period of time, you need to perform from 15 to 20 repetitions, which include testers of 50-60 kg and pull-ups with additional weight of at least 20 kg.
Performing the franc complex helps develop not only strength, but also endurance, and the ability to accumulate all the forces to perform a specific load in a minimum period of time. It can be practiced by both beginners (with safety net) and experienced athletes.
