Supplements are just that; they help your body system to get those nutrients it either in low quantities or doesn’t produce at all. In CrossFit training, your body goes through rigorous movements, and this places huge demands on your nutritional stores. If these demands are not met, chances are your workout will be counterproductive. There are lots of supplements out on the market, and at times it can be confusing on which to pick and which to leave on the shelf. If you have been in that awkward situation where you are torn between two supplements not knowing which to side with, the brief on the supplements below will help you clear up your mind and know what you should get. Creatine This is one of the most effective performance supplements and also the safest. Numerous studies have been done most of which reveal that creatine monohydrate has a super ability to increase your strength levels and muscle mass. Also, it improves your body composition and boosts high-intensity work capacity. At the beginning of your CrossFit exercise, your body will depend majorly on phosphocreatine to produce energy. When you supplement with creatine monohydrate, you are in short increasing the levels of phosphocreatine in your muscles store. This is crucial for any CrossFit workout that requires the rapid energy source. Beta Alanine Due to the high intensity and variation of CrossFit movements, your body creates loads of metabolites which are mainly hydrogen ions and lactates. Many people believe that lactic acid is what is responsible for the burning sensation in your muscle. On the contrary, it is the accumulation of hydrogen ions that is behind all this. As the hydrogen ions accumulate, they interrupt the muscle contraction process leading to fatigue. Because of this, you need beta alanine which simply increases the quantity of carnosine in the body. Carnosine is a dipeptide which buffers excess hydrogen ions. This means supplementing with beta alanine enhances your performance and training volume. Branched Chain Amino Acids (BCAAs) You don’t have to be an athlete to include this in your supplement stack. For one, BCAAs taste good and secondly, they help you stay hydrated the day over. When you sip this magical supplement before or even during your CrossFit workout, you will experience speedy recoveries and the repair process will be quite fast even after a tough workout. Fish Oil For you to build strength, muscle mass, and enhance your performance, you need ample recovery. Fish oils are famous for their Omega 3 fatty acid content which is a key player in the recovery process. The essential fatty acids which include EPA and DHA help in reducing post-exercise muscle soreness and speed up your recovery process. Omega 3s also play a crucial role in maintaining a healthy heart as well as improving your cognitive performance. To add to the above, your CrossFit workout of the day is never complete without a protein powder supplement. While it is possible to meet your protein needs through whole foods, athletes with multiple workouts in a day require additional ready to drink proteins to jumpstart their protein synthesis and help with the muscle repair.
KUNAL JHAVERI | 25 Jan 21
CrossFit is a transformative lifestyle. It consists of a system of exercises prescriptions powered by customized CrossFit nutrition. The intensity of the workouts requires that you have a diet that can power you through and help you recover. Many experts and nutritionists provide suggestions on the nutrition profile and healthy diet. However, the expert's advice and the nature of your diet depend only on your goal, physique, current health, lifestyle, and experiences. Nevertheless, the best approach is to go with the standard diet and to deactivate the necessary things to achieve your specific goals. CrossFit Nutrition Guidelines Generally, CrossFit diet guidelines stipulate that you should have a macronutrient split of carbohydrates, protein, and fat in proportions of 40%, 30%, and 30% respectively. The foods you should focus on are fresh fruits, whole foods, vegetables, and lean proteins. Even if you are a fan of processed foods, avoid them in your CrossFit journey. The Zone Diet This diet structure offers the required carbohydrates for energy, protein to maintain and build the body, and fats to help you with nervous and hormonal systems. There is so much nutrition in the zone diet, but the overall goal of this diet is to help you consume a balance of nutrients. Paleo Diet This diet structure focuses more on whole foods as your body system is not designed to consume the processed foods. Instead, the body thrives on natural foods, which have been a source of nutrition for thousands of years. Therefore the paleo diet primarily comprises plants and animal products. The Problem of High Glycemic Carbohydrates Glycemic index refers to the insulin response to foods. Compared to carbohydrates, fats and proteins naturally have a low glycemic index. However, simple carbs have a high glycemic index because they can be easily broken into sugars, therefore, causing a spike in insulin level. The focus of CrossFit nutrition is on low glycemic index carbohydrates such as whole grains and fibrous vegetables. This class of carbohydrates is absorbed slowly into the body thereby causing a moderate insulin response that the body can tolerate. CrossFit Diet for Weight Loss and Muscle Gain Since overweight people have higher insulin resistance, it makes most of the carbohydrates consumed to be stored as fat. So, if you want to lose weight, make sure that your diet is low on carbohydrates. In a low carb diet, the absorption rate of protein and fats is slower than other nutrients. This makes you feel fuller for longer. The result is that you will be able to repress your hunger hormones and will not be eating as much. If you want to build muscle and increase your performance, lower your fat intake, and increase your carbohydrate and protein consumption. Even though low fat isn’t healthy to a CrossFitter, combining it with high-calorie levels will help you enhance the muscle mass and performance. Concerning nutrient timing, ensure you get carbohydrates and protein immediately after your workout. If you are already muscular and lean, your insulin sensitivity will be high at this time. This also means that the nutrients you will consume will get shuttled to the muscle cells for recovery. Lastly, the call is still to avoid processed foods and high glycemic carbs in your CrossFit nutrition.
KUNAL JHAVERI | 03 Aug 18
The Mountain climber To lose fat and tone your lower ab muscles you must engage in aerobic exercise. Mountain climber luckily for you provides a total-body and cardiovascular CrossFit workout. You can expect to work your shoulders, abs, quads, and more, while also increasing your heart rate. Begin in a plank position, palms to the ground and arms straight out in front of you, right underneath your shoulders same as the push-up position. Your legs must be extended in a straight line. You must maintain your back in a flat position and your arms in the same position throughout, quickly tuck your right knee toward your chest and then jump it back to the ground as you simultaneously pull your left leg toward your chest. Repeat this CrossFit workout procedure quickly as many times as you can. Lying Leg Raise Begin this exercise by lying flat on your back with your hands underneath your glutes, palms down, and legs extended straight out in front of you. Lift your legs slowly off the ground until they are perpendicular to the floor. Hold the position for a second, then bring them back down to the floor. To increase the challenge, don’t let your feet touch the floor in between reps. Scissors This CrossFit exercise is similar to the lying leg raise, except for the fact that you’ll be lifting one leg at a time. You lie on your back with both of your legs lifted such that they are perpendicular to the floor. With both your head and shoulders lifted off the floor, lower your left leg down until it is about 6 inches from the floor as you gently pull your right leg toward your body. Also, while doing this CrossFit workout, one can switch their sides for one rep and repeat about ten times. Reverse Crunch This is most effective for the lower abs than just the average crunch. Reverse crunches deserve being part of your daily routine. You start by lying flat on your back, legs raised while at the same time knees bent at a 90-degree angle. You then, lift your lower back off the ground while tucking your pelvis towards your belly button. You shouldn’t rely on the momentum by kicking your legs for this, as recommended by CrossFit coaches; instead, you should keep it controlled to ensure your abs do the work. Bring your body back down to the ground with the same control and repeat about ten times.
KUNAL JHAVERI | 21 Jun 18
At the beginning of every year, millions of people make resolution goals to live healthier and get in better shape. However, hitting the CrossFit gym each day can feel like more effort than it’s worth. You start by missing one workout, and then two, then sooner or later morale and motivation decrease drastically. A backup plan is therefore very much needed. Working out in your living room may seem less effective than using fancy gym equipment in CrossFit training sessions, but you might just be surprised at how well a workout using just your body weight as resistance does the trick. In fact, you may be able to reach all your goals at home. What I strongly recommend therefore is setting small, attainable targets each week to get you to your larger goals. A comprehensive routine includes resistance CrossFit training to strengthen your muscles and cardiovascular exercise that gets your heart pumping. At first, any amount is good, but you’ll want to work up to strength training at least twice a week and at least 30 minutes of moderate cardio activity five times a week. Here’s how you can get started and work out at home without spending a lot of money. Body weight workouts When starting your fitness journey, body weight workouts is a good way to begin. I suggest the following 35- to 40-minute starter plan: 5-10 minutes of moderate but steady state cardio, such as shadow boxing and jogging. 5-10 minutes of dynamic stretchings, such as arm circles, standing hip flexor stretches or rotating hamstring stretches. 10 minutes of functional bodyweight exercises, such as squats, walking lunges, push-ups, and sit-ups. 10-15 minutes of isolated movements, like lying leg raises, hip raises, bridges and seated Russian twists. 5 minutes of cool-down stretching without movement. Next is cleaning circuit. This is because housework also burns some calories, but why not take it up a notch and work toward your fitness goals too? The next time you’re about to do some cleaning, put on your favorite workout playlist and do a few jumping jacks or dance moves, as recommended by some experts from CrossFit training sessions; this would result in rating up your heart rate. This might take longer than your normal house cleaning session, but you’ll be accomplishing two things at once. Mobile apps in the various app stores provide several fitness apps allow you to mix and match moves, or use your goals to create a different daily routine for you. It is always recommended that you add variety to your exercise routine and there are both free and paid apps in the app stores. These will not only guide you but also help you keep track of your fitness routine. Finally, throw in some small equipment If you’re tired of the same old exercises. Try purchasing inexpensive CrossFit workout equipment such as small weights, resistance bands, a kettlebell or a jump rope. These small items can be found at a variety of stores and often include instructions for moves you can do with them while exercising.
KUNAL JHAVERI | 19 Jun 18
The sheer number and breadth of lower-body exercises can make creating a good leg workout intimidating. This is why we have done the work for you. These four essential moves make for an efficient and effective leg-strengthening CrossFit workout session that will have you out of the gym in less than an hour. Front Squat While you are likely not to be able to load the bar with the same weight that you would back squatting, the front squat is a great way to build the quadriceps. And because of the core strength required to stay upright, the lift needs more total-body athleticism than its back-loaded counterpart. The move calls for more mobility in the upper back, shoulder, and ankle while doing a CrossFit workout, but where most people struggle is with the front-rack grip. Romanian Deadlift Romanian Deadlift requires you to slightly straighten your legs than the conventional deadlift, and this setup better targets the hamstrings and glutes. For lower body strength and size, these posterior-chain muscles are the most important to train. The goal here is to achieve the longest range of motion possible while maintaining a flat back. Walking Lunge This is a CrossFit exercise that gives the lower back a rest from direct spinal loading. It also creates a dynamic movement targeting the glutes by a longer range of motion. In a lot of ways, this is a very athletic exercise of workout since more balance and coordination is required than classic bilateral movements such as squats and deadlifts. If you're an experienced lifter, you can try adding double dips to your lunges to scale up. Leg Press The leg press is a perfect finishing CrossFit workout for your lower-body. The quadriceps usually respond very well to high-rep training, so burning out on this machine is the best compliment to the low-rep front squats at the start of the session. Recommended Leg Day Workout Plan; 1) Barbell Front Squat: 6 x 6 reps. Rest 2 to 3 minutes between rounds. 2) Barbell Romanian Deadlift: 5 x 10 reps. Rest 2 minutes between rounds. 3) Walking Lunges with Double Dip: 4 x 20 strides. Rest 2 minutes between rounds. 4) Two-Minute Leg Press Drill: 3 rounds. Match your body weight, and perform continuous repetitions with good form for two minutes. You should not rack the weight in CrossFit gym until the recommended time elapses. You can, however, rest-pause with straight legs while you catch your breath. You can Rest as long as you need between rounds, and aim to keep your number of total reps at a constant for each of the three rounds.
KUNAL JHAVERI | 18 Jun 18
If you always happen to suffer from that two o’clock fatigue syndrome, even in the morning hours, well this article is for you. Sometimes it’s not only lack of exercise or too much CrossFit workout; it could be for some other reasons: You’re not having enough sleep What most people know is that sleep is an essential part of our lives- what they don’t know is that it is not just about lying resting; actually, there’s a lot more going on inside while you are asleep. It is at this point that the human growth hormone is active most. The growth hormone is a protein made by the pituitary gland in the body; it is responsible for making muscles fine-tuned and the bones strong. For this reason, having little sleep leads to fatigue, reduced strength and agility, and depression symptoms. At the end of your CrossFit workout sessions, you are going to need some good hours of sleep. You’re consuming too much junk food Many people think that sugar as a quick way to boost energy, but in the end, the effects are quite the opposite of expectations. For people, who are a part of CrossFit gym program, these are some type of foods you may want to skip or have very little of. Research indicates that junk food puts your body in a biological slow-motion. If you want to know some recommended work out foods you should eat, click here. You are not drinking enough water One common cause of fatigue is dehydration. A few glasses of water may be the spike that you need more than just sugar. Try to drink a lot of water to keep your mouth moist throughout the day, as recommended by some seniors linked with CrossFit workout program. You will also need to drink enough water during pre and post workout sessions. You are not moving your muscles enough You can jump-start your energy with a CrossFit training activity, as simple as walking. Whenever you trigger your muscles to some movement, nitric oxide is released from the artery linings to allow blood to move freely through your vessels. This activity allows more nutrients to your cells even faster. Likewise, your body will always respond to your actions, it adapts to what you let it do!
KUNAL JHAVERI | 16 Jun 18
Squat therapy, one of the major CrossFit exercises, has the power to enable you comfortably to perform the difficult positions of squat and at the same time enhance your focus in each squat session so that you can have more gains and lower your risk of injury. In as much as squat therapy is not new, it can be reliably said that few people integrate it into their workout routines. For this reason, you should think about including this therapy in your warm-up whether at the gym or in your CrossFit home workouts. How to Perform the Squat Therapy Knowing the technique of performing squat therapy can enhance your gains and improve your proficiency in CrossFit. The first step is to begin by facing the wall and with your feet position in squat stance. The distance between the wall and where you stand should be approximately 10 to 12 inches. Your focus should be on squeezing your glutes and tightening your abs. With your arms extended above your head, pull your shoulders down and towards the central part of your back so as to activate your lats and scaps. With your weight concentrated towards the back of your foot, rotate your hips externally. At times, you may find your knees touching the wall. This is mostly as a result of initiating the movement with the knees instead of the hips. Keep on practicing this crucial step until you get it right. In CrossFit exercises, you need discipline. Proceed to pull yourself right into the bottom of the squat. The reason this drill is exciting is that it engrains the idea of slowly easing to the bottom of your squat instead of simply dropping down. Restricted mobility in the hips or ankles can cause your chest to pitch forward and your hands to touch the wall during squats. In order to get this behind you, you need to focus on those areas as well as keep your upper back and scaps engaged. While you are at the bottom, you should hold the position for about 2 or 3 seconds, according to people following CrossFit exercises for a long time. If you have a friend watching you, ask them to take a video so that you can afterward see your position and how you looked like while at the bottom of your squat. If you realize you have a wink, the instance when your hips round under at the end and your lumbar spine loaded in a less than ideal position, try focusing more on squeezing your abs and glutes in the course of your movement. As you stand up, be gradual. Ideally, you should come straight up and not pitch forward from your squat. This is because pitching forward strains your lower back. If you find yourself doing this, focus on squeezing your upper back and scaps so that your chest stays up. It is recommended that you repeat your squats for about 10 reps at a speed that enables you to focus on the various portions you need to work on. When you integrate squat therapy into your CrossFit workout schedule, you stand to enjoy massive gains and reduced injuries.
KUNAL JHAVERI | 12 Jun 18
A typical triathlon workout schedule includes cycling, swimming, and running. In themselves, these are a full plate for any athlete and they can easily edge out the time for strength training. That said, any person who wants to become a successful athlete can’t afford to let go strength training. This is because this type of training doesn’t just build power in your muscles, but keeps you healthy as well. CrossFit workouts give you a relatively quick way to integrate strength training into your triathlon schedule and make fun out of it. CrossFit helps you to focus on strength and power as it identifies and fixes muscular imbalances and works on your form. To reap the most out of CrossFit, you should use it intelligently in your training schedule and commit yourself to it with the help of a trained coach. The Simplicity of CrossFit One of the best thing about CrossFit is that it is simple. The exercises or movements are purely based on strength training and include deadlifts, squats, and push-ups. Due to the fact that you do these exercises explosively and with heavyweights, they can help you build strength. Swimming, running, and cycling are excellent ways of building stamina, but they are limited when it comes to building power. This missing link is provided by CrossFit workouts such as sprints and kettlebell swings. Inserting one or two WODs in your weekly triathlon regimen can enrich your training. Something you should watch out during these training is that you shouldn’t be focused on impressing others with your liftings, but rather hone your competitive nature with a clear view on your limits, weaknesses, and priorities. The reason you are at CrossFit is to maximize your triathlon training and not to display superiority. Building Function through CrossFit If you want to benefit your sport, your focus needs to be directed to the mechanics of each movement. For instance, a CrossFit coach can help you in determining if your knees are correctly positioned or they are bowing out during a squat. Weaknesses in your inner thighs and outer hips can affect your cycling and running mechanics in addition to exposing you to injury. When doing your push-ups, too wide of arms and a sagging back points toward weaker core strength. By improving your core muscles and strength, you will enjoy a spillover effect into your swimming, running, and cycling. For instance, core strength is critical in ensuring shoulder stability during swimming. Many of your body system imbalances become noticeable when you start lifting at the intensity and level of a WOD. With your coach, you can tailor your workout of the day so as to address these specific weaknesses. Building Power during Off Season Through functional moves such as pull-ups, burpees, and 400-meter sprints and kettlebell swings, you can build your ability and power to push through on the bike and run. However, you should always remember that CrossFit doesn’t replace your running, biking, and swimming, it simply augments it. When you have an event coming up, minimize on your CrossFit workouts so that you can be in the best form for the competition.
KUNAL JHAVERI | 11 Jun 18