CrossFit: What Is CrossFit And How To Practice It?

CrossFit: What Is CrossFit And How To Practice It?

Before determining what type of training is best for you, it’s important to define your goal. Depending on your goals and expectations, your training will be different. A person who wants to lose weight or refine his training will be different from a person who wants to build muscle and gain mass.

In addition, it will be all the more important to have the approval of your doctor if you are going to work with high intensity.

CrossFit Exercises

Here are some exercises you can do during a CrossFit session:

The chair

This exercise is a classic. The chair consists of pressing your back against a wall and forming a right angle at your knees. Your thighs should be parallel to the floor. Once in position, try to maintain the posture as long as possible while sheathing your body.

Battle rope

Battle rope, which means “battle rope”, is an exercise that is practiced with training ropes. Here’s how to do it without hurting yourself:

  • Your body should be sheathed and slightly tilted forward;
  • place a rope in each hand and bend your knees;
  • Whisk the ropes on the floor as hard as possible while alternating your arms.

Be careful, only your arms and abdominal belt should move. Conversely, your bust must remain still.

The rower

Widely used during CrossFit sessions, the rowing machine is effective for working your lower body.

For maximum efficiency, it is advisable to row for one minute at high intensity, then take a break of 15 seconds. Your back and bust should remain straight to limit the risk of injury.

CrossFit is a very physical and powerful sport that mixes fitness and bodybuilding. This is an ultra-cardio muscle-building program.

This sport, very fashionable in France in recent years, is practiced in most gyms and fitness centers. Initially, CrossFit is very practiced by men, but more and more women are also turning to this sport.

Crossfit, what is this sport?

CrossFit was created in the United States, by the Glassman couple. In the 1970s, this sport was already very widespread. “CrossFit” is a registered trademark, which means that sports trainers have had to undergo very specific training before teaching courses named as such.

CrossFit is a discipline that mixes different pre-existing physical and sports activities. This sport is based on three main principles:

  • Various exercises;
  • functional movements;
  • Intense workouts.

This intense sport is even on the program of high-level athletes and the preparation for the military.

What is WOD in CrossFit?

In CrossFit, it is important to use the right vocabulary.

A CrossFit workout is called a WOD (workout of the day). A WOD will mobilize muscles, work balance, strength, and endurance, improve speed and flexibility, and facilitate coordination of movements and balance. So it’s very comprehensive.

Unlike bodybuilding which in turn trains a muscle group. During a CrossFit session, you will solicit the whole body, all the time.

Is there a risk of injury?

CrossFit suffers from the reputation of being traumatic and causing muscle and tendon injuries. To avoid injury, practice this sport 3 times a week (4 times maximum), with reasonable durations of 45-60 minutes, a good warm-up, and loads adapted to your morphology.

If you are a beginner, the ideal is to join a course so that you can be corrected on the postures.

Where to practice?

CrossFit is a workout that has the great advantage of being able to be practiced everywhere. You can do the exercises outside, at home or at the gym.

However, if you want to get started at home, it is important to equip yourself with certain accessories.

How does a CrossFit session work?

A CrossFit session is divided into different phases:

  • The session always begins with a warm-up, to prepare your body and avoid injuries;
  • The technical part which is based on the work of the movements of the WOD Crossfit;
  • The most intense part, namely the WOD. Your coach will make you chain several series of exercises. You will alternately shoot, throw, lift, push, jump, run, do push-ups, and all at high intensity with short recovery spaces.
  • The return to calm to recover and lower your heart rate.

Accessories used in CrossFit

A CrossFit class is possible thanks to different accessories: weights, dumbbells, elastics, steps, and kettlebells.

The idea is to develop muscle mass in the friendliest atmosphere possible. Most of the time CrossFit is practiced in groups, with the presence of a coach who is as encouraging and motivating as possible.

This discipline is very diverse. The sessions are not alike, which avoids falling into routine and demotivating.

The ideal outfit for your WOD?

To be comfortable during a CrossFit session, we advise you to wear:

  • Leggings close to the body, in a breathable material;
  • a bra or sports tank top, also preferably close to the body to avoid getting hung or embarrassing you;
  • Good shoes to cushion jumps.

Who can practice CrossFit?

CrossFit is a sports activity that is accessible to all. Men, women, and people more or less young can do CrossFit.

Before determining what type of training is best for you, it’s important to define your goal. Depending on your goals and expectations, your training will be different. A person who wants to lose weight or refine his training will be different from a person who wants to build muscle and gain mass.

In addition, it will be all the more important to have the approval of your doctor if you are going to work with high intensity.

CrossFit Exercises

Here are some exercises you can do during a CrossFit session:

The chair

This exercise is a classic. The chair consists of pressing your back against a wall and forming a right angle at your knees. Your thighs should be parallel to the floor. Once in position, try to maintain the posture as long as possible while sheathing your body.

Battle rope

Battle rope, which means “battle rope”, is an exercise that is practiced with training ropes. Here’s how to do it without hurting yourself:

  • Your body should be sheathed and slightly tilted forward;
  • place a rope in each hand and bend your knees;
  • Whisk the ropes on the floor as hard as possible while alternating your arms.

Be careful, only your arms and abdominal belt should move. Conversely, your bust must remain still.

The rower

Widely used during CrossFit sessions, the rowing machine is effective for working your lower body.

For maximum efficiency, it is advisable to row for one minute at high intensity, then take a break of 15 seconds. Your back and bust should remain straight to limit the risk of injury.

Image Credit: Photo by Victor Freitas on Unsplash

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