CrossFit coaches from around the world have experienced instances where they are approached by athletes who desire to add something on top of their normal CrossFit classes. They believe the extra stuff outside the gym will give them more work in. There is a trend across CrossFit boxes where athletes are desiring to increase volume because they believe the increase will expedite their fitness process. This is particularly true for athletes competing actively in CrossFit games. Is CrossFit All About Volume? When CrossFit began, its popularity was mainly because of the effect the sport had on the body where within a short workout period, it had the potential of causing tremendous health benefits. The combination of gymnastics, weightlifting, and mono-structural movements proved effective in developing a rounded fitness which worked across modal domains and broad time. Initially, CrossFit classes consisted of a warm-up session, a short workout, and finally a cooldown. This was done about 5 days a week. Over the years, an idea came in which was adopted that an hour of CrossFit is hardly enough and more time needed to be pumped in so as to create a full fitness program. This is when more volume was added with more weightlifting, extra metcon, more skill sessions, and before everyone knew it, CrossFit had graduated within 2 hours of randomly designed workouts. This left many questioning whether volume was really important. The Power of Intensity Compared to volume, intensity seems to carry more weight. Many athletes believe that the original intent of CrossFit was intensity and never volume. The mentality of more is better is not necessarily effective. For an athlete going for CrossFit classes, a well-rounded program should be the first priority as this ensures continual progress. A single dose of effective and intense CrossFit workout a day is sufficient to sustain a lifetime of fitness. Different Goals for Athletes Different athletes have different needs and in CrossFit, coaches take time to understand these goals and the kind of training required to achieve them. The additional volume is usually targeted at those athletes who want to engage in competitive CrossFit. Also, athletes who have experienced weight loss but at a slower rate can go for extra volume. To determine whether the volume is appropriate, the mechanical consistency of the athlete’s movement needs to be factored in. The athlete should be able to move consistently at a higher intensity and should also be able to improve in movement using verbal cues from the coach. While the pursuit of the volume is still alive in many CrossFit gyms, experts suggest that to make real progress into your desired goals, you should blend an appropriate amount of skill work with a normal prescription of intense CrossFit workouts. Doing more CrossFit can prove more harmful than good in the long run. For a lifetime of fitness, always choose intensity.
KUNAL JHAVERI | 13 Jun 18
Fat loss is an important health goal CrossFit training schedules inculcate to the benefit of both beginner and elite athletes. People trying to lose body fat at times go for intense metabolic resistance training as well as high-intensity interval training. While these may seem excellent fat burners, the reality is they achieve very little. According to the experts in CrossFit diet, the most important requirement is to switch onto different strategies such as strength training, metabolic resistant training, and bodybuilding among others. Proven fat loss training regimes are guided by a set of rules which must be followed to the letter if the athlete is to realize the end results. Just to give you a brief on some of the top rules, below is a summary of the top four. Give Nutrition a Priority Training without nutrition may not avail much. If you are serious about hitting your target of stripping off body fat, a CrossFit diet must be one of your focal points. Take time for grocery shopping, meal prepping, doing dishes, cooking, and keeping a food journal. Some people think that this is time-consuming while they waste most of their time web surfing, doing social media, or watching TV. Set adequate time to handle your nutritional needs. Certain diets such as paleo diet are worth following because they give you the right balance of food choices that will support your training goals. Get Stronger When you mention getting stronger, people’s mind switches to performance enhancement and building of muscles. Little do they know that getting stronger is also relevant for fat loss. The goal to aim at in fat loss is burning as much fuel as you can, so as to have that perfect CrossFit diet applied. Through resistance training, you can lift more weight and this means more fat burning. When you spend your time training to get stronger, you get the opportunity to do most of the other forms of training as well such as conditioning and metabolic resistance training at a much higher level thus getting rid of unwanted body fat. Schedule Wisely When designing your weekly training plan, it is important to look at the different training styles and how they affect your system. For instance, spinal compression is occasioned by deadlifts, heavy squats, and farmer’s walks. Joint stressors are workouts such as heavy barbell training, high impact jumps, and sprints. Nervous system stressors can be found in power training, low rep training, and training to failure. Lastly, there are metabolic stressors which are occasioned by lactate work. This involves doing workouts that last anything between 30 seconds and 3 minutes which produce lots of lactic acids. Rotating Strategies Just like it is with many goals, having an effective program will yield results, but after some time you will hit a plateau. This is where it pays to vary your strategies. For metabolic resistance training, you can use moderate weights when doing moderate reps while at the same time alternating between lower and upper body exercises. For strength training, you can use more of traditional strength training methods which allow you to lift heavier weights. The trick here is to periodize both your CrossFit daily workouts.
KUNAL JHAVERI | 25 May 18
CrossFit tops the list when it comes to efficient, effective, and calorie-torching workouts. There are two main building blocks to CrossFit success. The first component is the high-intensity gym regimen, and the other component is CrossFit diet. Because of the intensity of workouts, the body system requires combinations of nutrients that stabilize the sugar levels and gives you the energy to sustain your workouts. As a rule of thumb, CrossFitters should target approximately a gram of protein for every kilogram of their bodyweight. This means a person weighing 130 pounds should take between 65 grams and 100 grams of protein depending on their sex. Apart from protein, there are lots of other important foods that you should include as part of your CrossFit diet if you want to sustain weight loss and sculpt your muscles. The following are some of the must-eat foods. Lentils As a CrossFitter, it is important to keep your protein intake at about 30% of your daily calories. The reason why lentils are a super food is that they add 9 grams of protein for every half a cup. They are also loaded with fiber. You can try lentil in chili recipes and even soups. Coconut Oil Coconut oil is mainly used in skin and hair treatments to give people shinier hair and healthy, smooth skins. However, slipping coconut oil into your diet can give you an excellent fuel source to enable you power through your workouts. Despite being a saturated fat, coconut oil has medium chain fatty acids which can be easily absorbed in the small intestine therefore not necessitating that it goes through the full digestive process. What this means is that coconut oil gives you increased energy in a much faster way compared to other forms of fat. The fatty acids are then converted into an immediate source of energy by the liver. The beauty of coconut oil is that it is sugar and carbohydrate free. Banana and Whey Protein Smoothie After your CrossFit workout, your body needs to refuel to optimize recovery and replenish the depleted glycogen stores. At this time, your body system craves for fast absorbing carbohydrates such as those found in berries and bananas as well as quick-to-absorb protein like the one found in whey. Ensure the whey protein powder you take is clean and not just a combination of ingredients and additives. Nuts and Seeds Seeds and nuts are packed with a whole lot of nutrients and the all-important omega three fatty acids which will help in refueling your body for recovery after an intensive CrossFit session. Nuts and seeds are among the most calorie dense foods. You can take them as a snack or include them in preparing your smoothie. Sweet Potatoes This is a nutrition powerhouse for any athlete and more so for CrossFitters. Your body system needs a boost of energy, and this can be obtained from functional carbs. Once the carbs are digested, they are stored in your liver and muscles from which the body accesses them for energy production to help you in your workout. Sweet potatoes are one of the best ways to fuel your CrossFit daily workouts because they are complex carbs and as such, they are slow releasing. They are also rich in vitamin B6 to help you in stress management. Other foods include eggs, brown rice, almond butter, and oatmeal. A diet full of these doesn’t lack in potential to energize your system for workouts.
KUNAL JHAVERI | 03 May 18