CrossFit training programs for beginners

CrossFit is a sports discipline aimed at improving the functional capabilities of an athlete - strength, speed, endurance. CrossFit training helps you create a beautiful, toned body thanks to a combination of different types of exercise - anaerobic and aerobic, as well as high intensity exercise.

The training plan consists of exercises borrowed from popular disciplines: bodybuilding, weightlifting, fitness, kettlebell lifting, gymnastics. The elements are combined into separate daily tasks - WODs (Workout of the Day), from which the entire CrossFit training program is built.

CrossFit for beginners - program and principles of training

Review of the film The Story of a Vampire

Good night, dear fans of vampire films!

For a whole year, I told you about various representatives of the visual genre, which, one way or another, featured vampires. Once, I was asked the question “Will you talk about all the films where the word “vampire” is mentioned in the title?

Of course, about everything I watched. Our fascinating and diverse World of Darkness has a small drawback - a lack of visualization. Of course, you can discard all the variety of nuances of description and imagine, say, a vampire as pale with big teeth, drinking blood and intolerant of sunburn. And the werewolf is furry, with large claws, howling at the moon, and so on. But you can make it more interesting.

What's wrong with letting your imagination run wild? But for the imagination to run wild, it must be constantly fed. And why not do it with vampire movies?

Yes, the main criterion for a film (series, anime, book) to be included in the review is the presence of vampires or other representatives of MT in them. But not everywhere where it says gas station they dilute gasoline with donkey urine.

Main conclusions

Multifunctional training helps in the development of the body, but requires a lot of effort. You can’t suddenly start training with CrossFit; it will require preparation and development of basic qualities such as strength and endurance. A well-defined training plan will greatly help.

It is best to switch to CrossFit after achieving results in other strength sports or after doing fitness, since a prepared body will be able to achieve more. Beginners can practice right away, but they should start with easy exercises and gradually increase the load.

The principle of creating a training program

CrossFit is based on three areas that train skills necessary in everyday life. The initial level of training in this case guarantees better shape, general physical fitness and health than a high level with only one of these sports.

• Weightlifting Basics (W): Squats, deadlifts, presses, cleans and snatches.

These multi-joint exercises replicate movements that we regularly perform in everyday life. They develop muscle strength, speed and power, and also affect agility, coordination and accuracy.

• Gymnastics with your own weight (G): push-ups, including handstands, parallel bars, pull-ups, rope climbs with your legs or only on your hands, power lifts in rings, corner.

These exercises are the most difficult in CrossFit. They help develop extraordinary strength. Their areas of influence include flexibility, coordination, balance and agility.

Pull-ups are one of the main exercises in CrossFit, as they carry a very important vital function - the ability to lift your own weight. Moreover, if most men can do pull-ups on the horizontal bar or parallel bars at least 2-3 times, girls often cannot do even 1 time.

In this case, rubber loops (also called CrossFit loops), which are a 4.5 cm wide tourniquet folded in the shape of a double loop, will come to the rescue. They take on some of your weight. They are attached to the horizontal bar, stood on them and then pulled up.

You can adjust the degree of tension of the projectile (this determines how much weight they take on). Start with the tightest and then loosen.

• Aerobics has added cardio (M) to CrossFit: running, jumping rope, rowing and other exercises that can be classified as general physical fitness.

The most effective types are swimming up to 400 m, cycling, running, rowing up to 1500 m. In other words, the emphasis should be on sprint distances: 200, 400, 800 m. This type of exercise trains both cardiac and muscular endurance at the same time. Long-term cardio (more than 1 mile or 1.6 km) significantly reduces muscle performance.

This system fits into the concept of interval training. The most popular are Tabata intervals: 20 seconds of training, 10 seconds of rest, performed in 6-8 approaches. Medicine ball exercises are also effective: throws or team games, for example, pioneer ball (in CrossFit it is called hooverball).

Principles of standard training

1. Intensity. The complexes are designed for a maximum of 30 minutes, but they must be performed at such a speed and without rest that the training can be equated to a 1.5 hour session.
2. Competition with others and yourself. It is the feeling of competition that pushes us forward to new achievements, new weights and speed of performing the complex. Stock up on a stopwatch and opponents.
3. At the forefront of everything is a methodology that cannot be deviated from, regardless of the level of training. It is possible to weaken the complex, or vice versa, to increase the load only due to the speed and weight of the projectiles.
4. Constantly changing the training program. Unlike the gym, it is strictly contraindicated to work on one complex for a long time. Everything needs to be changed: both the exercises and the principles of programming.

What is the essence of the CrossFit effect? ​​This training is aimed at solving 3 problems:

1. Development of basic skills – there are 10 in total:
   • sense of balance;

   cardiorespiratory and muscular endurance;

2. power;
3. force;
4. speed;
5. flexibility;
6. coordination;
7. dexterity;
8. accuracy.

A person’s preparedness is assessed by these parameters, and, therefore, CrossFit training programs should be aimed at their development both through organic changes in the body and by optimizing the functioning of the nervous system.

9. Preparing the body for unforeseen difficulties . In life, you have to run not only in the morning at the stadium, but also for a bus that suddenly arrived 2 minutes earlier than usual. Daily physical activity is spontaneous, so the body must be prepared not for a specific trained load, but for any sudden one. Therefore, in CrossFit there are many variations with different principles of construction, number of repetitions, and one complex cannot be done for 2 days in a row. CrossFit expands possibilities: each exercise or complex is constantly modified without causing addiction, and accordingly the body progresses in its development.
10. Activation of all energy processes . The ability to switch from one energy supply to another in order to continue to perform at your best is very important. Cardio exercises play a decisive role here.

Important training rules

If you want crossfit to be beneficial and effective, then it is extremely important to follow these rules. They apply to everyone: both beginners and experienced athletes.

Safety

Health comes first, and CrossFit is no exception. That's why:

• Be sure to follow the exercise technique. Ideally, you should study with a certified instructor for the first months.
• Be sure to do a warm-up before training, both joint and muscle (injuries in CrossFit are quite common, and the most common reason for them lies precisely in the lack of proper warm-up).
• At first, don’t chase records and heavy weights – get into the mode gradually.

Nutrition and recovery

Effective training, proper healthy nutrition and quality recovery (rest) are the three components of a successful athlete. If at least one of these points is missing, then all the benefits of the classes are destroyed.

• Give your body a rest. It is advisable to do 2 days a week at the very beginning of your training, then gradually switch to 3. If you feel very good and have time to fully recover, then you can switch to 4 workouts a week - but after at least six months and if you are committed to pose big challenges. Don't forget about sleep - at least 8 hours.
• Proper nutrition. Perhaps the most hackneyed topic. But nevertheless, if you train hard and eat everything in sight, then there will be practically no sense in training. After all, if you build up mass, then it will have nothing to grow from; you need a calorie surplus, a sufficient amount of protein and complex carbohydrates. And if you are losing weight, then an excess of calories consumed will not allow you to do this, even despite the abundance of training.

© Cheberkus — stock.adobe.com

Scaling in CrossFit

Many novice athletes do not attach importance to the concept of scaling in CrossFit. What's the point? For example, the time to complete the complex and the exercises used in it will be the same for both a professional and a novice athlete. That is, both will start and finish the same tasks at the same time. What then is the difference between them? On working scales.

So, in order for you to make progress, you need to regularly scale your training - gradually, step by step, strive for greater weights and, as a result, results. But at the same time, the technique should not suffer - it should be ideal in any case.

For those who doubt whether CrossFit is for them - how difficult, scary, and dangerous it is:

You can also download a CrossFit training guide from its founder (125 pages of text in Russian): CrossFit training guide (pdf).

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Authors of the idea: , .

First group Angie, Barbara, Chelsea

Angie

• For a while:

100 pull-ups 100 push-ups 100 sit-ups (press) 100 squats

Angie's standard complex is 20 minutes of continuous work, even with the necessary breaks between repetitions of pull-ups and push-ups. With the transition to each next exercise, the pace increases. This workout has a strong aerobic effect.

Barbara

• 5 rounds for time: (3 minutes rest between rounds)

20 pull-ups 30 push-ups 40 sit-ups (press) 50 squats

It takes about 3 minutes to complete one round of the Barbara complex, alternating with 3 minutes of rest for 5 rounds. Approximately the ratio of work and rest is 1:1. Although the three-minute round of work is aerobic in nature, it is short enough to have an overall anaerobic effect on the body.

Chelsea

• Every minute for 30 minutes:

5 pull-ups 10 push-ups 15 squats

For most people, doing the Chelsea is 40 seconds of work and 20 seconds of rest, repeated for 30 minutes. With this alternation, anaerobic load will act to a greater extent, which, when taking into account work for 30 minutes, will give a strong aerobic effect.

Specialization in the long term

Considering the exercises for circuit training and the principle of its construction, it can be noted that it is never used throughout the year by athletes. It makes sense for beginners to practice this system for 2-4 months. Experienced cutting athletes can use circuit training for 2-3 months. At the recruiting stage, it would be rational to do one week of circuit training every 4-6 weeks as part of the periodization of loads.

Using circuit training all the time is ineffective, since the body gets used to this type of load, which reduces the effectiveness of the training.

AMReps as many reps as possible as many reps as possible in the time allotted for the WOD.

This type of training is similar to AMRAP, but only one exercise is done here. For example, do the maximum number of burpees in 5 minutes.

And one more type of WOD – Death by (death from)... reps or weight.

In the Death by reps , the weight of the projectile will be a constant value, but the number of repetitions increases with each minute.

So, for example, let’s take a squat clean. In the first minute we do one repetition, in the second minute we do two, in the third minute we do three, etc. until we invest a minute or fall from fatigue.

In Death by weight , the number of repetitions remains constant throughout the entire time, but the weight of the projectile increases each time. Take, for example, the deadlift exercise. We will do 2 repetitions every minute, starting with 50 kg. In the second minute we add 5 kg and do 2 repetitions with 55 kg, in the third minute we perform two repetitions with 60 kg, and so on until we can complete the task.

As you can see, when doing CrossFit, you will not be bored, and each new lesson for you can become a “surprise” from the trainer and an interesting pastime, challenging yourself and competing with friends.

Exercises suitable for circuit training outside the gym

CrossFit workouts at home include complex multi-joint exercises with equipment and active movements with your own weight. It is important to hone your technique and work at the fastest possible pace. Therefore, it is better for beginner athletes to start training without weights to get used to high-intensity activities.

Circuit training consists of the basic elements of athletics, weightlifting, gymnastics, etc. Many of them are modified to provide maximum stress to the muscles.

Effective exercises from the CrossFit system:

Exercise name	Execution technique	What muscles are involved?
Jump	Stand up, hands on the back of your head, squat so that your thighs are parallel to the floor, hold for 2-3 seconds, then jump up sharply. Repeat from the beginning.	Abdominal muscles, buttocks, thighs
Pistol	Perform deep squats while standing on one leg with the other leg extended forward. To maintain balance, extend your arms forward. Then rise using the force of the muscles of the supporting limb. Don't slouch your back.	Quadriceps, buttocks, thigh muscles, as well as adductors, calves, back, abs
Kipping pull-ups	Hang on the bar, arms wider than shoulder level, begin to swing, to do this, bring your chest forward as much as possible, squeeze your hips to move your legs back. Swing your legs forward, pushing your body up to reach the base with your chin.	Shoulders, back, muscle corset
Burpee	Take a lying position, then jump, pulling your legs towards your hands to end up in a squat. After this, jump up, clapping overhead. Then return to your haunches again, jump, throwing your legs back so that you are in a prone position. Do it all over again.	Works all major muscle groups of the upper and lower body
Explosive Lunges	Bring one leg forward, bend it at the knee, and the other at the back on the toe. Squat down, lowering your back knee toward the floor. Then sharply push your body up, changing your legs as you jump. Land in a lunge with the other limb in front and behind.	Works the buttocks, legs, and abdominal muscles
Skater	Bend your torso forward, bend your knees slightly. Take a wide step to the left with your left leg, bending it at the knee so that it crosses over your right. Shift your body weight to the heel of your left limb. Lean your torso slightly forward, swing your right arm in front of your left leg and your left arm behind it. Then take an extra step to the right and repeat everything in a mirror image.	Buttocks, all thigh muscles, abdomen
Climber	While lying down, alternately pull your knees to your chest. During movement, the back remains straight, the abs tense.	Abs, shoulder girdle, lower body
Explosive push-ups	While lying down, lower yourself down, and then sharply push your body up, clapping your hands in the air. Then lower yourself onto your hands.	Chest, triceps, deltoids, abs
Upside down push-ups	Stand on your hands with your legs on the wall, gently lower yourself down, and then rise up.	Shoulders, chest, triceps
Bear walk	Lean on your palms and feet, lift your pelvis up, step forward, moving your left leg and arm at the same time, and then your right limbs.	Forearms, biceps, back, thighs, calves
Fold	Lie down with your legs and arms extended (above your head). Raise all limbs at the same time, trying to touch your feet with your fingers, secure yourself, and lower yourself.	Upper, lower, side press, hips
Hanging Leg Raise	Grab the bar, bend your knees, and pull them toward your chest. You can also raise your straight legs so that they are parallel to the floor. Secure, then lower the limbs. Make sure that the body does not move.	Abs, thighs
Plank	Stand upright, lying on your elbows, hold for 30 seconds or more. The elbows are under the shoulders, the body forms a straight line, the muscle corset is tense.	Arms, shoulders, abs, back, buttocks, legs
Deadlift with dumbbells in a sumo squat	Spread your legs wide, toes turned out, and hold dumbbells between your legs. Squat down, lowering the dumbbells closer to the floor and tilting your torso, thighs parallel to the floor. Then rise up, pulling the dumbbells to your shoulders.	Muscles of legs, buttocks, shoulders, biceps

These are not all the exercises that can be performed during circuit training at home. Therefore, the complex can be changed quite often, and this is useful for muscle development. (2)

Books

• Mage: Ascension
• Guide to Technocracy
• Guide to Traditions
• Dragons of the East
• Beyond the Barriers – Book of Worlds
• Book of Tradition: Cult of Ecstasy, first edition
• Book of Tradition: Order of Hermes, first edition
• Book of Tradition: Verbena, first edition
• Book of Tradition: Euthanatos, revised edition
• Convention Book: Iteration X, Revised Edition
• Sorcerer

You walked through life confident in the orderliness and rationality of the world, in the fact that science can explain everything, and myths and legends are for children. You wore the blinders of centuries of artificial history. Everyone is confident in it, and if you don’t agree, then you’re a crazy person, an eccentric or a charlatan. The problem is that the world in which people believe is safe. It is simple, ordinary and everything in it has an explanation. Everyone can get some McDuck and a boring job without having to worry about wild things like demons or magic spells.

But you are different. You thought you were crazy when you saw what was really going on, right? That constant headache is probably due to the tumor and you're just hallucinating - right? A convenient way to get away from the idea that your unexpected discovery of magic is the comprehension of a truth that has been hidden from you all your life.

Yes, magic. The world is full of it. Everything from neo-pagan cults to martial arts and the latest technology leaves her mark on the world. However, unlike the days of the past, she is quiet, inconspicuous and carefully hidden from ordinary people.

You see, ordinary people don't need the magical world. They want a safe world where there are no dangers such as demons, dragons, imagination and fantasy. Some people just don't fit into the mold of "normal," as you recently learned. We have opened our eyes to a world in which we can set our own rules and choose what to believe. We are Awakened to magic that, at first glance, is invisible.

Workout option

Examples of CrossFit training are extremely diverse. For some it will take a month, while for others it will take a longer period of time. This can be determined by initial physical training.

A fairly common workout is one that lasts for 15 weeks. A special schedule is drawn up for this purpose. The principle of work out of the day is used here. The week is divided into different training days. The entire event includes: warm-up, main part (strength exercises) and cool-down.

What is CrossFit in 15 weeks? The warm-up must include running at intervals. Usually they are 5 minutes. Warm-up is most often aimed at the joints. It is advisable to do up to 10 pull-ups on a high bar. Push-ups and squats are preferred. Their number is determined by the individual characteristics of the client. Most often this is 10 approaches at intervals of 5 minutes.

The power load scheme consists of cyclic exercises. You can use the following task: jump onto a special surface, its height should reach 60 cm. Every day you need to do pull-ups with a wide grip, do push-ups, but it is more effective to do such exercises from the floor. It is good for the body to lift a barbell, as well as lifting your legs with a weight.

During the sports day, be sure to cool down. Its principle: the rest that muscles require during exercise, low-intensity running, various techniques for stretching muscles, as well as gymnastic approaches to stabilize a person’s breathing. The duration of the cool-down is usually 5 minutes. When performing exercises, it is necessary to remember that the schedule that is drawn up initially must be strictly observed.

USAF Staff Sergeant Timothy Davis

Timothy Peter Davis was born on February 11, 1981 in Montesano, Washington. Tim was an active child and participated in swimming, rowing, football, wrestling and running. In 1999, he graduated from school and decided to connect his future life with service in the Air Force. On December 30, 1999, Timothy completed basic training at the Air Force Academy in Lackland, Texas, and then became a survival instructor at Fairchild Airfield, Washington. While serving at the airfield, he met his future wife, Megan Robinson. The wedding took place in the Hawaiian Islands on March 20, 2004. In the summer of that year, Tim was transferred to Florida for joint training with special forces, which lasted until January 2006.

After several more months in the United States, Timothy traveled to Afghanistan, where he was wounded. For his distinction in combat, he was awarded a Purple Heart and a Bronze Star. In January 2008, at the end of his deployment, Tim returned to the United States in time for the first birthday of his son (02/7/2008) - Timothy Peter Davis Jr. Already in November, DT returned back to Afghanistan. On February 20, 2009, during a special operation by US troops near Bagram, the car Davis was in was blown up by a landmine. Already mortally wounded, Tim wished that instead of wreaths and flowers at his funeral, contributions would be made to a charitable foundation dedicated to helping the families of fallen servicemen. Tim is survived by his wife Megan and little son TJ.

Preparation

CrossFit combines multidirectional physical activity: strength and aerobic. Therefore, the first thing athletes need to pay attention to is developing endurance.

It is necessary to prepare the cardiac, respiratory and muscular systems for a variety of impacts within a short period of time (usually training lasts no more than 1 hour). To do this, athletes are recommended to conduct periodic high-speed exercises (running, skiing, cycling, etc.), which contribute to the development of the body's resistance to stress.

A gradual increase in endurance should take place simultaneously with the development of exercise techniques, in particular weightlifting. It is power loads that are most dangerous for injury, so proper execution of movements is the key to safe and effective training.

Certified CrossFit trainers help you master the basic elements. If an athlete trains independently, he should thoroughly work out the technique of strength exercises. Exercises with an empty bar and in the Smith machine are best suited for this.

As an addition, it is recommended to master exercises with your own weight: pull-ups, power-ups, dips, work on gymnastic rings and a hanging rope, push-ups, etc. Such loads strengthen the ligaments and tendons, and also develop joint mobility.

Exercises on gymnastic apparatus work out the small stabilizer muscles responsible for holding the body under load. As a result, the athlete is able to perform more repetitions per set.

EMOM

In complexes of this type you have to work every minute. So-called “minutes” require you to perform a certain number of repetitions at the beginning of each minute and rest until the end of the minute. Very good for practicing newly acquired skills. We suggest completing the following task:

EMOM 10 minutes

10 BALL THROWS AT TARGET (6/3 KG)

10 JUMPS PER BOX (50/60 CM)

At the beginning of every odd minute (1st, 3rd, 5th, etc.) perform 10 throws of the ball at the target, rest until the end of the minute and every even minute perform 10 jumps on the box.

As Many Rounds/Reps as Possible (maximum possible number of rounds/repetitions).

Set a timer for 12 minutes and try to complete as many laps as possible of the movements below.

20 Kettlebell Swings

10

20 SWINGS

A chipper is a WOD that basically consists of just one round, but can have a lot of exercises or repetitions.

100 JUMPING ROPES

50 TRAYS OF KNEES TO CHEST

40 SIT-UPS

30 STEPS PER BOX

20 DUMBELL CHEST RAISE

10 DUMBELL RAISES OVER YOUR SHOULDER

Program for Beginners

This complex is designed for 3 workouts per week with a break between classes. All movements must be performed without interruption, resting between circles for no longer than 3 minutes. Start at a moderate pace, gradually increasing your pace to complete 5-7 rounds in 20 minutes.

CrossFit program for beginner athletes:

Day 1:

1. Perform burpees – 10 to 15 times.
2. Pull yourself up – 15 times.
3. Raise your legs while hanging – 15 times.
4. Explosive push-ups – 15 reps.

Day 2 – rest.

Day 3:

1. Perform burpees with weights – 15 times.
2. Push up, clapping your hands in the air – 15 times.
3. Do the climber element - 15 times for each leg.
4. Raise your legs on the horizontal bar – 15 times.

Day 4 – recover.

Day 5:

1. Run in place, keeping your knees high, accelerating towards the end - 2-3 minutes.
2. Raise your legs while hanging – 15 times.
3. Perform burpees – 15 times.
4. Do push-ups with clapping – 15 times.

The next 2 days the athlete rests and recovers. (3)

CrossFit WOD WOD Training program for the day Workout of the day, Workout of the day

CrossFit WOD training always takes place in a group and lasts approximately 45-60 minutes. You are informed in advance of today's program (WOD) and everyone begins to perform exercises at the same time in the presence of a trainer, who must monitor the technique.

Dynamic stretching

Unlike fitness, for warming up they do not use a bicycle or a treadmill, but jumping rope, jumping on a box, and exercises with their own body weight performed at a fast pace (push-ups, squats, lunges). Exercises are also performed to warm up the joints and stretch the muscles that will be involved in the main part of the workout.

CrossFit WOD

WOD is the main part of the workout.

When doing the CrossFit WOD training program in a group, you will either compete to see who can complete a given number of reps and sets the fastest, or who can complete the most reps in the same amount of time.

Progress in CrossFit training is defined as:

• ability to complete more laps in a workout in the allotted time
• ability to complete a training program (WTP) in a shorter time
• increase in working weights (when performing strength exercises)

Reduce the working weight specified in the WOD if it is too heavy for your level of training. As you get stronger, you can increase the weights.

For beginners: pay attention to the CrossFit WOD programs, where all exercises are performed with your own body weight - Angie, Barbara, Chelsea, Cindy. .

CrossFit workouts for beginners

The CrossFit training program includes the development of several basic physical qualities: aerobic and strength endurance, strength, stretching, speed, coordination, accuracy and balance.
This means that you will perform different exercises in different variations, involving a variety of muscles and systems in your body. This results in you becoming a well-rounded athlete, ready to take on any challenge. In fact, when you show up to a CrossFit workout or competition, you don't necessarily have to know what exercises are ahead of you, you have to be prepared for anything.

Below is a list of basic disciplines in which CrossFit athletes work and develop, as well as examples of exercises.

• Aerobic exercises: walking, running, rowing, swimming, jumping rope, cycling.
• Calisthenics (to develop strength, stretching, balance and coordination): squats, pull-ups, lunges, jumping, abdominal exercises.
• Weightlifting (to develop strength): snatch and clean and jerk.
• Exercises from the Strongman training complex: farmer's walk, walking with weights and cores.
• Powerlifting (for strength development): squats, deadlifts, bench press.
• Gymnastics (strength, stretching, coordination, balance, accuracy): handstand, rope climbing, rings, trampoline, acrobatics.
• Plyometrics (speed and explosiveness): squat jumps, side jumps, jumping jacks, burpees.
• Other various exercises with balls, weights, etc.

Some of the exercises presented require the use of specific equipment and can therefore only be performed in specialized gyms. There are certified CrossFit gyms that have the full range of necessary equipment, in addition, trainers in such gyms undergo the necessary certification.

However, if you're just starting out, you may not want to join a gym class; the good news is that you don't have to. You can do many CrossFit workouts for beginners at home, either without the use of specialized equipment or with minimal equipment.

House of Night

Recently I decided to conduct an experiment and explore the “black shelves” in bookstores. We have already become accustomed to shelves filled with colorful covers with gnomes, elves and magicians. But not so long ago, books of the vampire genre also became so numerous that they required separate shelves for storage. Frankly, I didn't expect anything good. Especially after watching the famous “Saga” and being disappointed by “True Blood”. And yet I took one of the books. It was the “House of Night” (Series “Marked”, etc.). The book turned out to be vampire reading, read quickly without much strain on the brain.

And yet: I’m ready to give the book one plus for the fact that in it a human girl is not in love with such a seductive and mysterious vampire. After Anita, True Blood and Saga, such a plot becomes simply indecent. As well as the confrontation between Werewolves and Vampires, and the girl’s love for both. Anita, True Blood and Saga copy the same plot device.

Benefits of training

CrossFit classes simultaneously work on strength, performance, and physical endurance . In many countries, professional wrestlers and military personnel are trained using this method.

Read more about CrossFit training for fighters here.

Let's look at the advantages of circular CrossFit:

1. CrossFitter is universal. The skills acquired during numerous workouts make it possible to cope with everyday difficulties.
2. Various loads. You never know what your workout plan will be today. The coach creates a new WOD each time. Interestingly, CrossFit can include exercises from different sports.
3. CrossFitters don't take steroids.
4. Increases endurance.
5. There is no active muscle building. Therefore, training is equally suitable for both men and women.
6. Availability. You can exercise in the gym, at home or outdoors.

Table of contents

• The True Metaplot of the Old World of Darkness is a story about the history of SMT.
• Dramatic battles: Combat in tabletop role-playing games - some tips for the master.
• A difficult task for a translator is interviews with the authors of many translations on demons.
• The Wrong Side of the World is an introductory article about the World of Darkness.
• The sun and blood - an overview of solar vampires, ekimmu.
• A short note about Humanity, in everyday understanding and in the World of Darkness.
• Review of the anime “Vampire Knight”.
• An article for translators about transcription and transliteration.
• Review of the anime series "Hellsing".
• Crossovers in the World of Darkness and the World of Darkness: An attempt at a crossover - how to combine several lines of the World of Darkness together.
• Vampire: the Masquerade – Gothic-Punk: first, second and third parts of the article.
• New thaumaturgic path - Path of Pathos.
• Overview of the geography of the Umbra and its individual parts.
• Description of vampires for the field game “The Price of Life, the Price of Blood.”
• Interview with the man who stood at the origins of the role-playing movement in the World of Darkness, Timur Chi.
• Interview with the masters of the urban role-playing game "Kyiv-at-Night".
• Review of the series “Moonlight”.
• Review of the series "Knight Forever" (Forever Knight).
• Review of the series “True Blood”
• Review of the film "The Story of a Vampire"
• Review of the book “House of Night”.
• Review of the film "Warriors of Light" (Daybreakers).
• A short guide to the rule books of the old World of Darkness.
• Time of Justice - review of the book Time of Judgment (2004)
• Rolecon Covent Report
• Orpheus: line review

Also read interesting articles on Demons, Kuei-jin (Eastern brethren), Mages and!

Is it possible to do CrossFit?

CrossFit classes have a number of restrictions that everyone must take into account in order not to injure during training, and first of all:

1. You cannot exercise without warming up your joints, muscles, and ligaments (in principle, as in any sport).
2. If you have problems with joints , intervertebral hernias, and other diseases of the musculoskeletal system, exclude all exercises that involve your legs and back, or give them a gentle load without weights , with your own weight.
3. If you have diseases of the cardiovascular system or high blood pressure , CrossFit classes are contraindicated; replace them with very light (health-improving) exercises, under the supervision of your doctor .

Is it possible to do CrossFit?
As you can see, there are no special contraindications to performing CrossFit complexes, as in almost any sport, if your health leaves much to be desired, you have sore joints and heart , then intense, grueling physical activity will, in principle, be contraindicated for you.

The optimal age from which you can practice CrossFit is 13-14 years old , when the musculoskeletal system is almost completely formed.

You need to start with mastering the technique of simple exercises (push-ups, pull-ups, squats) in the gym, and end with studying exercises from strength training (bench press, deadlift, standing barbell press, and so on) in the gym.

Benefits for men's health

Functional training has an extremely positive effect on the quality of life of the stronger sex. This is primarily due to stimulation of the endocrine system. The level of testosterone - the main male hormone - after 30 years begins to gradually fall, which leads to a reduction in muscle mass, a decrease in overall motivation, and a weakening of libido.

Regular CrossFit exercise helps maintain testosterone levels as you age.

During intense training, the production of somatotropin increases. The hormone is responsible for bone growth, muscle growth, and fat reduction. It has been proven that a lack of growth hormone causes weakening of brain functions, memory, and premature aging.

The combination of strength and aerobic exercise in CrossFit promotes normal secretion of somatotropin, helping a man remain active even after 35–40 years.

Combined physical activity stimulates the production of endorphins - hormones of pleasure and joy. These compounds act as antidepressants on the nervous system, which helps cope with stress. This is why athletes’ mood improves after doing CrossFit. In addition, endorphins increase the pain threshold. This allows men to constantly increase weight loads and progress.

The positive properties of CrossFit are not limited only to external results - weight loss and muscle development. This sport has a particular impact on internal organs. In particular, the cardiovascular and respiratory systems are strengthened, digestion is normalized, and blood flow in the pelvic organs is improved. Thanks to this, a man gains not only a fit appearance, but also good health.

Orpheus line review

“Don't look back.” -The official motto of the Orpheus Corporation

...This is the real world. In this world, ghosts seep through tiny cracks in the asphalt and dance behind blind windows looking out into the dark night. They are bored in their attics, playing endless games of solitaire, and mourn their untimely death at their own graves. Some of them pursue their killers or sell drugs in dark alleys, while others dedicate their afterlife to creating cults that irresistibly attract people who want to know what awaits them after death. But, be that as it may, ghosts always remain nearby...

This is the real world. This is a world in which agents of a mysterious corporation named after the legendary ancient Greek singer live, work and die. What is this: a simple marketing ploy or is there something more behind it?

Weekly workout plan at home

If you'd like to work out on your own at home, here's a chart of exercises you can do every day of the week to help you become more familiar with CrossFit. Feel free to make changes to these complexes, if any CrossFit training program for beginners seems too boring to you, use a creative approach. CrossFit athletes pride themselves on being able to constantly invent new exercises and WODs. Just assess your capabilities correctly and train according to your preferences and strengths.

Don't be discouraged if you can't complete all the movements or the required number of repetitions. Remember that it may take time for your body to get used to this type of stress, as your ultimate goal is to change.

Mon.	Tue	Wed.	Thurs.	Fri.	Sat.	Sun.
amrap 20 min.	3 rounds	5 rounds	Amrap 20 min.	Day of rest	4 rounds	Amrap 20 min.
10 squats	200m run	20 lunges	15 squats	Walking 5 minutes	20 squats
10 push-ups	50 Jack Jumps	Jumping rope 3 min.	10 burpees	10 Jack Jumps	15 push-ups
15 squats	Run 5 minutes	25 lunges

AMRAP is the maximum number of rounds in a certain period of time.

The best CrossFit workouts for beginners

You don't need to know how your body works to reap the benefits of this high-intensity, ever-changing training system. Workouts are usually quite short, which is offset by intensity and reduced (or no) rest time between exercises. Focus on proper technique and reduce the weight if you find it difficult to complete the reps.

Before you begin your WODs, warm up in any way you like: an 800m run, 5 minutes on a stationary bike, a few rounds of Jack Jumps, air squats, lunges, or a 500m row. Warm up in combination with static or dynamic stretching, focusing on the muscles that will be worked during the upcoming training. Finish each workout with stretching and exercises on a massage roller (foam roller).

Each of these CrossFit training programs is based on one of the five main systems for building complexes: basic, EMOM, AMRAP, chipper, benchmark. Please note that the described complexes do not contain exercises with a barbell. Beginners should first prepare their cardiovascular system for intense, high-tempo workouts. Having mastered these complexes, you can safely go to the gym to see a trainer who will show you the correct technique for performing exercises with a barbell, a large number of which you will encounter in more complex WODs.

Base

A basic routine is essential to establishing your current fitness level. Complete the complex and record the execution time, return to the complex periodically in order to see your progress. The more trained you become, the less time you will need to complete it.

1. Rowing 500 m;
2. 20 air squats;
3. 20 push-ups;
4. 20 abdominal crunches;
5. Rowing 500 m.

EMOM

Set the timer for 15 minutes. At the beginning of each minute, perform two exercises in sequence:

• 3 times burpee;
• Hanging leg raises to the bar 5 times.

The remaining time of each minute is rest time. Try to complete the sequence faster to rest longer. If you find it difficult to perform the exercise with your toes to the bar, perform it in the knees to elbows mode.

AMRAP

Set a timer for 15 minutes and complete as many rounds as possible. Try to rest as little as possible, and be sure to record and save your results to analyze your progress in the future. Use bands to make pull-ups easier or use a jumping technique.

• Run 200 m;
• 10 times overhead press;
• 10 pull-ups;
• 10 medicine ball throws.

Chipper

This training regimen usually includes a large number of repetitions and exercises performed sequentially. You will most likely need time to rest, be demanding of yourself and, controlling the time using a timer, try to rest no more than 10 seconds. at a time. If it is difficult to perform jumps on a pedestal, you can perform steps on it.

• 10 burpees;
• 20 jumping jacks;
• 10 burpees;
• 30 dumbbell swings;
• 10 burpees;
• 30 lunges;
• 10 burpees;
• 20 air squats.

Cindy complex

Some of the most difficult WODs in CrossFit are named after women. Cindy is one such example. This complex looks quite simple, but in fact it gets tiring very quickly. It is designed to last 20 minutes, but for the first time, try doing it for 10 minutes. Use bands to make pull-ups easier or use a jumping technique.

Complete as many rounds as possible in 10 minutes (AMPAP):

• 5 pull-ups;
• 10 push-ups;
• 25 squats.