CrossFit Combines the best attributes of physical conditioning to bring together an awesome workout that is specially geared to build stronger faster more agile athletes.
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CrossFit
This weekend we learned a lot from West Side, big thanks for that. One of the biggest take aways from what we learned is that you don’t have to start out strong to be truly strong.
In fact until you start training properly, you have no idea what your body’s potential might be.
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Crossfit Endurance: Why It’s So Important
The sport of endurance is possibly the fastest growing sport on the globe right now. Whether you are discussing triathlons, “fun” runs, trail races, marathons, or obstacle course runs, people all over the world are becoming enthralled by them. There are more ideas about what makes a strong training program than I can keep track of but, in my opinion, most of them are wrong, dangerous in fact. I set out to learn what training programs mad the most sense for people and I came across Crossfit Endurance. It is a very new idea that goes against many of the traditional norms but it makes a lot of sense. I want to introduce you to Crossfit Endurance but I want to do it by discussing what most people in the racing world discuss with me on a daily basis. What are those thoughts that so many of you have before you decide that you want to train for any type of endurance run?
1. “I want to do something that will challenge me but I don’t need/want to “learn” how to do:” A big contingent of people love the idea of challenging themselves. Longer races are sexy to them because it is something that is difficult to achieve. But, they can believe that they can achieve this without having to “learn” the proper technique. You cannot go compete in a power lifting meet without learning how to properly move the barbell and you cannot take up the piano without learning how to properly strike the keys. Most people believe that because they have run for their entire lives that they can go out and run a race simply by adding mileage to their training schedule. Wrong! Running is a SKILL! If you do not learn how to run properly you will either run more slowly than you hope or, even worse, you will hurt yourself. When you put serious volume on your body while it is in the wrong positions you will stress your muscles and tendons in ways that they are not designed to stress. That stress very often leads novice runners to injuries such as shin splints, knee pain, hip pain, or back pain. If you continue running poorly during those bouts of pain you will almost definitely sideline yourself with strains, tears, or stress fractures. Please, do yourself a favor and learn how to run properly. Your race times will go down and your body will thank you in a big way.
2. “I love to run and this provides me with a goal for my running:” Crossfit Endurance is a great format to build a training program for you and your friends. It provides a framework to take you from no fitness to the highest level race that you can imagine. Don’t get me wrong, this doesn’t happen overnight, but within the framework of workouts you can strengthen your body in a way that will allow you to move properly during your entire race
3. “I love to compete and this is a great way for me to keep my competitive drive moving forward:” Crossfit is the best way that I have found that allows you to compete on a daily basis as an adult. High school and collegiate sports may be over but that motivation doesn’t leave athlete’s hearts. Crossfit and Crossfit Endurance is an outstanding place to fulfill that competitive spirit that so many people still have within them
4. “I need to get into shape and if I have a race it will “force” me to train:” The framework of Crossfit is about building a more fit lifestyle. It isn’t just about working out, it’s about finding an accountability that actually inspires you. You wake up in the morning and think “I wonder what the workout is today.” It is such a motivating system to work within and that system provides a great level of accountability from when you sign up for a race through the finish line
5. “This will be FUN!:” Perhaps the strongest aspect of Crossfit that is helping it to grow so quickly is the way that a community is built. Crossfit is about putting together groups of people and allowing them to work together, sweat together, and build friendships. Bigger gyms can’t replicate that. When somebody walks into my gym I know their name, I know their kid’s names, and I know where their weaknesses are. It is such a powerful tool to help them achieve their goals because they know that I’m fighting alongside of them. We have such a great time in the gym because we are working as a team. Crossfit Endurance takes that feeling and runs with it by putting people into those smaller groups as they train for events. It is a comforting and powerful feeling and one that works better than traditional plans
There are many more reasons why Crossfit Endurance
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After a few CrossFit workout sessions, you probably have a basic understanding of what exactly CrossFit is and the demands in places on your body. To help maximize your results and improve the effectiveness of your workouts, here are some CrossFit tips and tricks:
- Learn proper form and technique for each and every CrossFit exercise you are performing. From deadlifts to squats to pull-ups and everything in between, proper technique is important. Proper technique can help promote a full range of motion during every exercise. Proper technique can also help prevent injuries. If you don’t understand something or need clarification, ask a CrossFit trainer.
- Scale your workouts as necessary in order to complete workouts at a high level of intensity. CrossFit programs can be scaled to suit anyone regardless of age, skill and ability level. Workouts can be scaled by reducing repetitions, decreasing the amount of weights used or substituting exercises.
- Eating a clean, well-balanced diet is also important to your success with a CrossFit training program. Proper nutrition can help to support health body functions while optimizing your performance. Focus on eating plenty of fruits, vegetables, healthy fats, lean beef, fish and chicken.
- Keep track of your workouts. Use an online planner or daily planner to keep track of all of your workouts.
Use rest days. Rest days promote muscle recovery and can help to prevent
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When deciding on an exercise program, time is often a factor; especially for individuals living a hectic lifestyle. Whether you are an elite athlete or an average individual looking to get into better shape, CrossFit offers a time efficient means to work on your strength and conditioning.
The answer to this question is going to depend largely on your level of physical fitness levels as well as your schedule. Many CrossFit websites indicate that three days on followed by one day of rest is recommended. However, this may not be the case for everyone. Many elite athletes will train four to five days per week. Training normally does not occur for more than three days in a row. On the other hand, most CrossFit athletes will not train fewer than two days in a row. If an athlete or CrossFit participant experiences soreness or pain, a workout schedule can be adjusted accordingly.
For most people first starting CrossFit we recommend starting at 3 days a week, you can always move up. But if you are an elite athlete you can start out at 4 or 5 days a week.
When you train and how long you train for largely depends on your fitness goals, there are a number of factors to consider when determining how long to train for. For instance, your training frequency may be more often if you are an elite athlete looking to train for an event. You may also train more frequently if you are looking to lose weight opposed to just maintaining your current fitness levels. When designing a fitness program goals, rest periods, current fitness level, nutrition and intensity are all taken into consideration when determining how often to participate in CrossFit.
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CrossFit is a popular fitness program for men and women of all ages and physical activity levels. CrossFit is ideal for those looking to participate in a full body conditioning program. This type of exercise helps to keep your heart rate up while burning calories and building lean muscle mass. As a result, regular participation in CrossFit can help you to lose weight.
Defined as a strength and conditioning program, CrossFit incorporates a variety of functional exercises that put free weights as well as the weight of your body to use. A majority of CrossFit exercises place an emphasis on increasing power. While aiming to increase power, you can develop cardiorespiratory endurance, speed, agility, coordination, balance, stamina, flexibility and strength.
As you are probably well aware, losing weight requires that you burns more calories than you are consuming (one pound of fat is equal to 3,500 calories). As result, weight loss programs focus on increasing the number of calories you burn on a daily basis, while increasing your resting metabolism. Weight loss programs also focus on a healthy, well-balanced diet. By eating healthy and making wise food and drink decisions you are better able to limit your caloric intake on a daily basis. Combined, diet and exercise can help you to lose weight.
Activities that are ideal for losing weight are the activities that keep your heart rate elevated, which makes them more effective at burning calories. What about CrossFit? CrossFit requires small sections of cardiovascular activity, such as running, in combination with strengthening exercises, such as deadlifts and squats. CrossFit exercises help to work all of the large muscles of your body. As a result, your heart rate will remain elevated throughout your entire CrossFit workout. This can lead to a significant amount of calories burned and an increase in your resting metabolism. CrossFit is a challenge that can lead to a life of healthier, more active choices.
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Crossfit workouts are designed to include a variety of functional movements executed in a number of different patterns and at a very high intensity level. Crossfit is not for the faint-at-heart. Crossfit training includes a wide-variety of physical skills, including stamina, strength, flexibility, endurance and power. Depending on the workout, crossfit workouts are generally limited to 7 to 20 minute sessions.
Crossfit workouts include a number of exercises, which focus on speed training, power and strength. Exercises can include presses, push-ups, pull-ups, sit-ups, deadlifts and back squats. During these strengthening exercises the goal is to lift the recommended amount of weight and complete a certain number of repetitions as quickly as possible. This helps to create the most amount of power. Elite crossfit athletes are able to complete these strengthening workouts in five minutes, if not less.
Crossfit also focuses on metabolic conditioning. For fitness enthusiasts, metabolic conditioning is more commonly known as cardiovascular training. Crossfit exercises can include rowing, swimming, cycling and running. While engaging in the metabolic conditioning segment of a crossfit workout, you can expect a workout to last between 20 and 40 minutes.
If you are a triathlete, cycler or marathon runner, interval training may be used extensively during your crossfit training. Interval training may include 20 seconds of work followed by a 10 second rest period. Training may be repeated for eight rounds. Interval training workouts may include rowing, squats, push-ups, sit-ups and pull-ups. Interval training can last for a few minutes up to 20 minutes. This largely depends on the number of exercises in the program.
Another popular training method in crossfit is AMRAP – or “as many repetitions as possible”. This type of workout is common when there is a set time frame in which a workout needs to be completed. The goal of AMRAP training is to complete as many repetitions as possible in the allotted amount of time.
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Kettlebell training has been among the top fitness trends for the past few years. Kettlebell training is accessible and practical for individuals of all fitness levels. Whether you are an elite athlete or just starting a fitness routine, you can benefit from the use of a kettlebell. Kettlebell training is functional and requires your whole body.
Here are some of the benefits of participating in kettlebell training:
- A full body workout in a relatively short amount of time.
- Cost effective. You don’t need a ton of money or fancy equipment to engage in this type of exercise.
- Kettlebell training offers cardio without the repetition of running on a treadmill or riding a stationary bike.
- Functional strength training.
- Kettlebells can move around your body in ways that a dumbbell or ordinary weights cannot. This gives more options for ways to workout
- Helps to increase flexibility without requiring the holding of long, sometimes uncomfortable poses.
- You can vary your workout, you don’t have to worry about getting stuck in the same, old boring routine.
- A kettlebell stores easily and can travel with you. If you are tight on space, you don’t have to worry about storing big exercise equipment. If you travel often, a kettlebell can easily go in your car with you.
- Kettlebells are safe regardless of your age, size or fitness level.
- You can combine strength training with cardiovascular exercise by engaging in kettlebell training.
- Kettlebell training is an excellent means of burning fat and increasing lean muscle mass.
This type of training strengthens every muscle group in your body. This includes your ligaments, tendons and joints, which
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The video from Fall Brawl 2011
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CrossFit is not just a boy’s only club. Women can benefit greatly from the offerings of CrossFit. CrossFit offers an effective, time efficient and exciting means of exercise for women of all ages, lifestyles and fitness levels. Whether you are a career woman or a stay-at-home mom, CrossFit just may be the perfect fit for you.
To be clear, CrossFit won’t make you huge or cause you to bulk up. Let’s be honest, you’ve likely said it before or a least heard it before “ I don’t want to bulk up.” The truth is women will not become very bulky on their own unless you opt for a supplement. This is because women do not have nearly as much testosterone as men. Therefore, you won’t have to worry about looking like a bodybuilder if you consistently stick with CrossFit.
As a woman, you can reap the rewards of participating in CrossFit. The rewards of participating in CrossFit stem well beyond more time for the important things in your life. There are many benefits to CrossFit that fairly specific to women. They include:
- Increased bone mineral density. This can help you combat osteoporosis, which is especially important as women begin to age.
- The ability to age gracefully –muscles provide for a strong body.
- Increased metabolic rate – you’ll burn more calories even when you are not engaging in CrossFit or any other form of physical activity.
- More lean body mass – you may be able to achieve those curves you have always wanted.
- Increased self-confidence.
- Better balance and coordination.
- Improved performance in everyday life – playing with your kids, housework, stair climbing, grocery shopping and all those other daily tasks that sometimes leave you feeling spent.
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