What is CrossFit? Advantages and disadvantages

Over the past twenty years, a completely new and unique functional load has been gaining popularity in the world, not inferior in relevance and effectiveness to bodybuilding, strength sports, team games and many other Olympic sports. It was CrossFit, having become a real brand, that created a new trend in the world, thanks to which the number of fans is growing, specialized centers are being built and competitions are held. Read below about what you need to know about the direction before starting training.

What is crossfit

CrossFit is a unique patented functional training system that is suitable for both men and women, incorporating elements of various sports, such as powerlifting, weightlifting, gymnastics and kettlebell lifting. Various exercises that develop indicators such as endurance, strength, flexibility, speed, power are collected in complexes called WOD (workout of the day) .

“Workouts of the day” complexes are designed so that you can train daily, loading various body systems and muscle groups. For example, on the first day the complex is aimed at a strength regime, it contains presses, lifts, and deadlifts, but on the next day the WOD may include aerobic exercise aimed at training the cardiovascular system and developing speed.

Another concept in CrossFit is rounds , repeated circuits of exercises in a single WOD.

CrossFit program for experienced athletes

Let's assume that you are a fairly well-built man who has been involved in CrossFit or other strength sports for many years. You have already perfected to automaticity the performance of such exercises as power-ups on the horizontal bar and rings, push-ups of barbells, butterfly pull-ups, and you have decent strength indicators in the bench press, squats and deadlifts.

Obviously your training process will be different. The workouts will be more voluminous, the intensity will be higher, the working weights will be greater, and the rest between sets will be reduced to one and a half to two minutes. Taken together, all this will lead to comprehensive development. You will gain muscle mass, become more resilient when performing aerobic exercise, increase strength, get rid of excess subcutaneous fat, develop explosive strength, and become faster.

Features of the program

Training in a CrossFit gym for men who have already moved from the beginner amateur category to a more professional category has important features:

Often, experienced athletes tend to ignore warming up. They think that they have learned to feel their body perfectly and are able to immediately begin doing hard work. This is a huge misconception. No one has ever suffered from spending 10-20 minutes on a light joint warm-up before starting the main workout. If your goal is constant progress and athletic longevity, then warming up should become an integral part of your workout.
Use a weightlifting belt when performing heavy exercises with free weights. This will slightly reduce the load on the lumbar spine. The use of straps during heavy pulling movements is also acceptable. With them, you won't have to constantly strain your hand and forearms to support the weight, and you'll focus entirely on contracting your latissimus dorsi muscles.
Vary the intensity of your workouts. If you feel that your progress has stopped, your strength indicators are not increasing or even falling, your overall health has worsened, your sleep has become worse, and your own weight is decreasing - you are in a state of overtraining. The first thing you need to do is take a week of complete rest from training and start leaning on protein, healthy fats and complex carbohydrates. After a week, gradually begin light training and gradually increase the volume of the load. To avoid overtraining, listen to your body.
If you feel that your productivity during training is decreasing, feel free to reduce the load. Reduce the number of exercises and complexes, increase the rest time between them. Sometimes it’s even better to take a day of rest than to go to training in a completely broken state and completely exhaust yourself. There will be no setback from the rest, only benefits.

What is CrossFit for?

The direction is designed in such a way as to develop as quickly as possible all the physical indicators of the body - strength, power, speed and endurance. CrossFit exercises also help improve coordination, balance, flexibility, and agility. A CrossFit trainee will be adapted to all loads and living conditions in any situation, compared to powerlifting, where the athlete mainly develops only strength.

This sport develops the functions of the cardiorespiratory system, increases the tone and elasticity of muscles and ligaments, and improves general physical condition.

Crossfit for weight loss

Since CrossFit is largely an aerobic exercise, the weight loss benefits of this technique are undeniable. During intense endurance work, the heart rate zone reaches a high level, so the body begins to burn its own fat. The disadvantage of highly effective loads is that working in the extreme heart rate zone will provoke muscle burning; to prevent this from happening, train at a comfortable heart rate. An important condition for losing weight is longer exercise, lasting at least half an hour, including warm-up, cool-down, and special preparatory exercises. During the first 20 minutes of training, glucose is burned in the liver, then energy is taken from fat deposits. Therefore, train for 30 to 60 minutes. Of course, you can’t overeat, otherwise more calories will be replenished than expended.

The history of crossfit

In 2000, Greg Glassman and his wife Lauren Janay created their own corporation, CrossFit Inc., and the training method became not just a brand, but a separate competitive sport. From that moment on, specialized gyms began to open all over the world, which can only exist with a CrossFit Inc. license. CrossFit trainers are also certified to protect their right to teach this technique.

Pros and cons of CrossFit for women

Let's summarize the pros and cons of CrossFit for girls.

Strengths

Impact on all muscle groups. A CrossFit workout does not involve leg, arm, or butt day. You work through everything at once.
The training program can be changed even every day, so after a month or two you will not feel sad. In the gyms, classes are often held in groups, which also increases interest in training and a competitive spirit appears.
The aerobic and strength endurance of the body increases. You won’t move cabinets with your little finger, but CrossFit training programs will help you with everyday tasks (carrying a heavy bag from the supermarket will become easier).
Reaction speed, flexibility of the whole body and coordination of movements improves.
Intense training will give you a daily release of endorphins, which means less stress in your life.

Weak sides

Disadvantages or what CrossFit trainers are often silent about:

CrossFit is a sport where the correct technique for performing exercises is very important, and failure to do so greatly increases the likelihood of injury due to the high intensity of the load. At first, it is advisable to train under the supervision of an experienced instructor.
An unprepared girl needs to be extremely careful. CrossFit involves a serious load on the heart, since all the work takes place in a high-intensity mode.

“If you ask a CrossFit coach, injuries are your fault. In a culture that pushes you to move as hard and as fast as possible, it's hard to keep your sanity. You have to push yourself to the limit, but when you reach the limit and pay for it, you are an idiot who has gone too far.” (c) Jason Kessler.

Is the game worth the candle? It’s worth it if you have a goal and are ready to listen to your own feelings. With the right approach, CrossFit will become your favorite activity.

Pros and cons of CrossFit training

The main advantages of the technique:

Improves the physical fitness and appearance of the athlete: men develop sculpted and voluminous muscles, women develop beautiful athletic forms.
The technique will allow you to lose weight and reduce fat tissue.
Improves overall health: physical and mental, increases the body's resistance to stress in the face of various factors.
Increases all indicators of physical development: strength, power, endurance, speed, flexibility and coordination.
Allows you to train frequently without taking up much time.
Simplified techniques and complexes allow you to start training using the method from scratch.
With proper training, it allows you to recover faster without overwork.
A huge variety of complexes allows you to maintain interest and motivation for training.
Anyone, amateur or professional, can try their hand at CrossFit competitions.

Disadvantages of the technique:

Traumatic sports - if the correct technique is not followed and overestimation of one’s own strengths can lead to serious injuries, since CrossFit is not a rehabilitation exercise.
It has contraindications for training, as it involves a high-intensity load - on the verge of one’s own capabilities.
High speed, jerks, deadlifts, squats and other shock and compression loads can lead to injuries to joints, vertebrae and tension in internal organs.
Some exercises can put pressure on the pelvic organs, which can negatively affect a woman's menstrual cycle.

Advantages and disadvantages of CrossFit for girls

The main advantage is the combination of aerobic and strength training, affecting the entire body at once. This is why CrossFit is suitable for beginner girls, helping to harmoniously develop their figure.

If we talk about the benefits of the technique, then moderate and reasonable loads will only strengthen the female body. You should not focus on the performance and appearance of leading athletes, because this is a completely different level of physical fitness and pursuit of professional goals.

Aerobic exercise in the context of CrossFit will make your silhouette feminine and fit. Muscle hypertrophy means working with extreme weights, a special nutrition plan and daily training. Under other conditions, body volume will not increase!

The disadvantage is the risk of injury in the absence of control of the technique by the trainer. You can find many pros and cons of CrossFit; beginners are at least not recommended to include complex exercises in WOD without having the skills. Initially, training begins without weight or with light weights.

The elements of powerlifting that are considered difficult to master are the back squat, bench press and deadlift. Beginners are recommended to master the exercises in the Smith machine.

Types of crossfit training

There are several types of loads, each developing different functions and abilities of the body.

Cardio loads (M)

Aerobic or metabolic exercises in CrossFit, such as rowing, running, jumping rope and other types of cardio, help increase the athlete's endurance. With such loads, the heart rate increases, metabolism accelerates accordingly, and at low intensity the ability to train for a longer time develops.

Gymnastic exercises (G)

All exercises that are performed with your own weight or on apparatus, including pull-ups, push-ups, rope and many others, develop muscle fitness, flexibility, coordination, and agility.

Weightlifting or weightlifting (W)

This category includes all exercises that are performed with weights - barbells, weights, bags. Exercises develop strength, power, endurance, balance.

Each type of load is indicated in English capital letters; when creating a workout for the day, for example, MG will mean that the complex contains aerobic and gymnastic exercises.

Crossfit or gym, which is better?

The difference between CrossFit and training on simulators is that specially designed WODs involve a larger number of muscles at the same time, while strengthening them and accelerating fat burning. The simulators work one muscle group at a time, isolated from others, so the results from CrossFit will be faster, and less time will be spent on high-intensity training. The gym is also equipped with the necessary equipment - dumbbells, barbells, balls and weights, so CrossFit WODs can be performed in the gym. The effectiveness of the classes will depend on you.

An important condition will be mood, good health, speed of execution, quality. It follows that training with free weights, without machines, is suitable for CrossFit classes. Such loads will quickly bring the body into shape, in contrast to monotonous split workouts.

CrossFit training modes

For each complex, different execution modes are defined, these include abbreviations:

AFAP (as fast as you can) - the complex indicates the number of rounds and repetitions that need to be completed as quickly as possible in the shortest time.
AMRAP (As Much As You Can Complete) – you need to complete the maximum number of rounds in a certain time, for example, 10 minutes.
EMOM (per minute) – the complex defines the number of rounds and exercises, each must be performed exactly for a minute, regardless of the speed of execution and the number of repetitions. Start a new exercise every minute.
Chipper is one single round that must be completed in the shortest possible time.
Tabata is an interval training consisting of eight exercises. It is performed according to the following scheme: 20 seconds of load, 10 seconds of rest, and so on for each exercise.
AMReps (as many repetitions as possible in a certain time) - one exercise is performed as many times as possible in the allotted period of time. For example, 10 minutes of jumping rope or 10 minutes of burpees.
Death by reps – the weight of the projectiles does not change, and the number of repetitions is constantly increasing.
Death by weight – the number of repetitions does not change, but the weight of the load is constantly increasing.

TOP 10 crossfit exercise sets

Before each start of the CrossFit complex, you need to do a warm-up , this can be an 800 m run, 5 minutes of exercise on an exercise bike, several sets of jumps , squats and lunges (without weight) or rowing at a 500-meter distance, your task is to warm up the muscles/ligaments before load to avoid injury.

To complete these complexes, you will need:

jump rope
horizontal bar
medicine ball
dumbbells/weights/barbell
timer (stopwatch)

The best crossfit complexes for beginners

No. 1 Baseline (basic)

Such training is used to create a base , lay the foundation, that is, tone the main muscle groups , and set up the body systems for further intense loads.

Start with this type of training, and then return to it later to test your functionality . It should improve each time (don't forget to record the time you perform the exercises).

20 air squats (bodyweight squats, no weights)
20 push-ups
20 sit-ups (press raises)
Rowing exercise (on a simulator) – 500 m*

* Rowing , can be alternated with 10-15 wide-grip pull-ups on the bar

No. 2 EMOM (minutes)

Set the timer for 15 minutes. At the beginning of each new minute , consistently perform the following exercises:

3 burpees
5 calf raises to bar

The remaining time is rest , that is, the faster you perform the exercises, the more time you have to rest.

Raising your toes to the bar can be replaced by raising your knees to your elbows.

#3 AMRAP (as many as you can do)

Set a timer for 15 minutes and perform as many sets as possible in the following sequence:

200 meter dash
10 seated dumbbell presses
10 pull-ups
10 ball throws against the wall

Try not to rest between sets, and be sure to keep a pen and paper nearby for notes (a training journal is best!) to record the number of sets completed.

For a more advanced level of training: use a weighted belt for push-ups or perform jumping push-ups.

No. 4 Chipper (chipper)

This complex very well develops muscle functionality and endurance, thanks to a large number of varied, high-volume training , with a large number of repetitions and approaches to exercises that are performed sequentially.

10 burpees
20 jumping jacks*
10 burpees
30 kettlebell swings
10 burpees
30 cross lunges
10 burpees
20 air squats

*Jumping on a stand can be replaced with lunges.

Try to rest no more than 20-30 seconds ; accordingly, the higher the level of physical fitness, the less rest there should be.

Try doing 5-6 circles to understand how good this complex is.

No. 5 Half Cindy (Cindy crossfit complex)

Some of the hardest exercises in CrossFit are those that are named after a woman. Cindy is a great example of this kind of training, which looks easy from the outside, but gets boring very quickly.

Such exercises are designed for 20 minutes , but for beginners it is better to start with 10 minutes of AMRAP (do as many approaches as possible in the specified time).

5 pull-ups
10 push-ups*
15 squats

*Advanced: Use a weighted strap for push-ups or perform push-ups .

Try to perform 10-15 circles , as your level of fitness increases, increase them by 1-2.

No. 6 Tabata Something Else (Tabata)

This complex is universally suitable for both beginner athletes and professionals.

Pushups
Pull-up on the bar
Body lifts
Air squats

In 20 seconds, try to complete as many repetitions as possible, followed by a 10-second and moving on to a new exercise. The number of laps you perform depends on your level of physical fitness, usually 8-12 .

#7 Angie

A universal crossfit complex that comprehensively develops the athlete’s .

Your task is to complete 100 movements in each exercise as quickly as possible.

100 pull-ups (can be reduced to 50 for those who find it very difficult)
100 push-ups
100 sit-ups
100 bodyweight squats

Of course, you won’t do it in one go, so choose your rest taking into account your recovery abilities. For example, push-ups can be divided into 50, 30 and 20, with interval rest of 20-30 seconds , apply the same approach to other exercises.

An ordinary athlete will need an average of 30-35 minutes to perform Angie; professionals perform it in 10-15 minutes.

No. 8 Helen

This complex includes three energy-intensive exercises:

400 m run (outdoors, stadium)
21 kettlebell swings of 16, 24, 32 kg (depending on your level of physical fitness)
12 pull-ups on the bar

The average athlete performs three circles in 10-16 minutes , well prepared in 6-8 minutes .

No. 9 Diane

Strength crossfit complex using a barbell . In a minimum period of time, you will need to complete the following set of exercises:

Deadlift with a weight of 50, 70 or 100 kg for 21 repetitions (set the weight on the bar to the best of your ability)
Handstand push-ups 21 times
Deadlift with the same weight that was done at the beginning, only for 15 movements
Handstand push-ups 15 times
Deadlift with the same weight, 9 times
Handstand push-ups 9 times

On average, this complex is performed in 6-11 minutes , your task is to show the time as best as possible. Professionals perform it in 2-3 minutes.

#10 King Kong

A heavy strength, crossfit complex that maximally develops strength endurance .

Try one lap to feel the full power of it.

Deadlift for 1 rep (90-95% of maximum)
Power output on the rings or on the horizontal bar 2 times
Squat cleans 3 times (85-90% of maximum)
Handstand push-ups 5 times

Perform 3 full circuits, no rest between exercises, only transitions from one station to another (3-5 seconds).

Of course, for a novice athlete, it is still too early to use such exercises in their physical training , however, this is not a reason to ignore it completely.

First, master the correct technique for performing these exercises, prepare your muscles and ligaments for heavy power loads through regular training in the gym , and then adopt the King Kong complex.

You may notice that none of the complexes presented above (except for the last one, which you should strive for as a beginner) does not involve exercises with a barbell, due to the fact that beginners need to train the cardiovascular system, strengthen the muscle corset , and performing alternating intense aerobic/anaerobic exercises.

First, consolidate the correct execution of light exercises (squats, pull-ups, jumps, sit-ups, push-ups) on a subconscious level, that is, into a skill , and then you will be ready to move on to more complex strength exercises with a barbell.

In order to speed up the recovery , give flexibility and elasticity to the muscles, do a set of stretching exercises, performing static and dynamic loads, focusing on those muscle groups that were involved in the upcoming workout. Also for these purposes, we recommend signing up for a massage , or purchasing massage equipment/accessories.

Basic principles and rules of training

True CrossFit fans can train up to 12 times a week. Morning classes usually include strength training, and in the evening various functional activities are practiced - running, swimming, cycling.

The CrossFit system is available in many variations, but the classic method is practiced only in a network of certified gyms. The company trains instructors and issues licenses to gyms that want to become part of the worldwide CrossFit Inc. network. Affiliates can develop their own training methods and set prices.

Classes consist of a general warm-up, a development block and 10-15 minutes of high-intensity training. Online CrossFit gyms typically design a “workout of the day” that covers a specific (different each day) fitness area or target muscle group. To increase the motivation of participants, elements of competitions are used, such as counting points and achieving various levels.

Basic rules of the training:

Maximum intensity in every workout;
The more often you exercise, the better;
Minimum rest between exercises (or better yet, no rest at all);
Changing the direction of loads in each lesson.

True adherents of this fitness movement, in addition to training in the gym, practice CrossFit at home, using push-ups, pull-ups, jumping, endurance exercises, and sprinting. CrossFit is also an extensive network community: every day on the Internet, athletes and coaches post new training programs, articles and videos on exercise techniques, and materials on proper nutrition to achieve the best results.