If you have been training for quite a while, it is likely that you have made some mistakes. Furthermore, the path of learning is laced with failures and successes. That said, you should aim at learning from what others have done wrong so that you can save time and energy during your CrossFit training program and put it to good use. Everyone would have wished there was a shorter way to attain their fitness goals. However, there is no simple answer or method and for those who are really after success, they must learn how to spend time under the bar as they engage their unique profile. To start you off, below are some of the things shared by experts in CrossFit gym, that you should avoid, some to think about, while others to try out. Identifying and Sticking to a Goal People with training attention deficit disorder (ADD) feel like their goals are shifting every week. In order to avoid this mistake, identify your goal and stick to it for a period of about 12 weeks and after that reassess your progress. It is very easy for you to get distracted whenever something good comes up, but with these distractions, you will never know the true value of a program and whether it is a right fit for you. Avoid a One-Size-Fits-All Approach A one-size-fits-all CrossFit workout routine would certainly make life much easier. However, this is not the case. You have to experiment and establish your weak points. Even when you are training under the best of coaches, you may struggle in figuring out the best approach for you. Some CrossFitters adopt online programs that are hyped to be working for some people. The reality is, such programs may not work for you. You need an authentic personalized workout approach to address your needs. Narrow Your Workout Choices The access to information is nearing its peak and there is a lot doing rounds. While on one side this is a blessing, looked from another angle, it can be a handicap. We tend to overthink on the type of CrossFit exercises to do instead of narrowing them down to about 4 or 5 movements and calling it a day. If we could only do this, our workouts would be so much efficient. Less is More While we appreciate that we come from backgrounds where no pain no gain is the mantra, sometimes time-capping can help. Your training sessions should be done within a certain timeframe. Training for longer in CrossFit Gym doesn’t necessarily mean that you will gain more, rather you may be stressing your system, increasing cortisol, and lowering serum testosterone levels which in the long run undermine the very goals you want to achieve. Take breaks in between. Always Be a Student No one can comfortably say they are done learning. It doesn’t matter how much you know, there will always be someone or some people who know more than you do. Look for these experts, take time to study their work, read what they have written, and if possible experiment. Successful weightlifters in the CrossFit gym are those who accept that they do not have a monopoly of knowledge.
Simply defined, a pull-ups exercise is a compound CrossFit workout which engages a wide range of muscles from the shoulders to your back and arms simultaneously. It is also easier to perform in terms of instructions because all you have to do is to grasp a bar with a firm grip and your hands kept apart by a distance equivalent to the width of your shoulders. The initial position is to allow the body to hang freely from the bar. The next movement involves pulling yourself upward to attain the final position where the chest touches the bar while your chin rests on the bar. When pulling, it is essential to concentrate on keeping your body aligned and straight, avoiding any instance of swinging or arching. While performing pull-ups, you have the option to cross your fit, bend your knees, or keep your legs straightened. What you should avoid is your feet touching the floor. Pull-Ups Variations As you have may have rightly guessed, there are a lot of different ways you can do pull-ups while doing the CrossFit workout. The section below explains some of the common ones you are likely to encounter in a gym. Wide Grip Pull-Ups This variation is mainly used to work your lats in addition to your biceps. Performing wide grip pull-ups comprises grasping a sturdy bar with a firm grip while your hands are separated from each other by a distance of approximately two times the width of your shoulders. When you separate your hands with such a distance, the emphasis on working your lats is stronger. As you perform this variation, it will do you a lot of good to focus on utilizing your lats in pulling your elbows towards your rib cage. Close Grip Pull-Ups This is one of the best CrossFit exercises for working your lower lats. Instead of a wide distance separating your hands, the distance is narrowed, and this is critical as you focus on emphasizing your lower lats. When ascending, you should concentrate on contracting your lats while at the same time being careful not to lean too far backward or swing your body. Underhand-Grip Pull-Ups As mentioned by some experts from CrossFit workout, this is for emphasizing your biceps. It is achieved by varying the degree of grip separation between wide grip and close grip. This exercise is done with an underhand reverse grip. The palms of your hands should be facing you during the workout. While in the initial position, try as much as you can not to overly relax your muscles because this can stress your shoulder joints. As always, your legs should be straight, crossed, or bent, but don’t swing back and forth. Gorilla Chin This variation targets your abdominals and biceps. The difference between this and a regular chin is that your knees are bent at an angle of 90 degrees while the distance separating your hands is about 12 inches. To perform this exercise, begin by pulling yourself using your arms as you gradually bring your knees closer to your chest. As you attain the final position, your knees will be up to your chest while your nose will be closer to the bar. Thereafter, lower yourself to the initial position. During pull-ups, your body weight provides the resistance, but as you proceed, you may have to suspend weight plates as additional CrossFit gear for more resistance.
CrossFit is a mainstream sport that has attracted a huge number of people as well as big name brands whose specialty is in CrossFit gear. With this array of wears, no one would imagine that athletes would still be confused about what works and what doesn’t. Coaches are occasionally bombarded with questions from Cross Fitters on what is the appropriate wear and where they can get it. To shed light on this somewhat interesting beginner area, below are some pointers shared by the experts in CrossFit Gym, on what your workout gear should constitute. Tops Slogan tanks and box t-shirts are hugely popular. It seems everyone wants to shout out the gym they have been to while training during the holidays. These tops are mostly made of cotton which despite its lightweight and breathability, it doesn’t manage moisture as effectively. The best top you can get is one that is moisture-wicking and one which has a stretchy racerback that will move with you through each movement you execute. Going for a close-fitting top is a good idea because it means your shirt won’t flap around or flip up during handstands and pikes. In addition to the top, you should get a decent sports bra to enable your comfort while going through different exercises in CrossFit Gym such as box jumps, skipping, and running intervals.  When properly selected, tops can give you a confidence factor during your workouts. Bottoms As you probably know, CrossFit training is one of the hyper sweaty sessions. Depending on the weather, you may switch between shorts and crops. The reason why full-length leggings may not be appropriate for you is that they retain too much heat. In the crop world, there are lots of amazing patterns. The guiding factor should not just be the fitness of your bottoms, but also made from a material that can comfortably take a beating. Rolling around on the box floor requires materials that can withstand the friction. Footwear As a rule of the thumb, the footwear you choose should have a low, but hard sole. There are many brands of footwear you can sample either online or in your local sports shop. Running shoes are not the best for the CrossFit gym because when starting out, you need a solid footing. If all you have are running shoes, they may serve you in the short run, but prepare to get good shores. Training with flatter soled shoes will give you the flexibility you need to quickly change position and direction without losing balance. If you are planning to undertake WODs that mix lifts with cardio activities, go for lifting shoes. These literally glue you to the floor and help you in withstanding heavy weights without sliding. Remember to always carry a notebook or have an app for you so that you can note down your new PR lift, WOD time, or sprint interval time. Knowing your numbers is an important part of your progress and preparedness in CrossFit.
It cannot be disputed that CrossFit has a sense comradery and community around it. That said, starting out in this sport can be intimidating. The first day when trying out something new, it comes with its sense of fear and uncertainty. This article looks at enhancing the understanding of the CrossFitter to know the CrossFit shoes to wear and the other gear. For the First Timer When you are a beginner in CrossFit gym, it is not advisable that you invest much of your money trying out something. Who knows, you may not even like the gym. If you have never walked in deck, there is no need to do it at the CrossFit box. The best gear for first time CrossFit enthusiasts is an athletic tank top, a pair of shorts, and spandex leggings. This will give you the flexibility to do any workout. Footwear Because CrossFit involves weightlifting, it is important to ensure that the footwear gives you the flexibility and stability. Compared to the other categories of shoes, running shoes have cushy soles which lift your heels above the ground. This is not the ideal way to squat or heavyweight. You should get a minimalist shoe because this combines well with the mid-distance running and great weightlifting. Socks The kind of socks you wear will help to protect your shins while performing box jumps, rope climbs, and deadlifts. With socks, you have an extra layer of protection between the box and you. Hand Protection This investment isn’t glamorous or expensive, but necessary. The gymnast tape is essential in keeping your hands from getting too rough or tear. With hand protection, the deadlifts cleans, and pull-ups you do will ensure your hands are safe from any unnecessary blisters. What You Shouldn’t Wear CrossFit gyms are not luxury points. You will not see scented towels or cleaning crews dusting the equipment daily. Instead, the sport will leave you dripping sweat after challenging yourself more than you had imagined. This space is not about looking pretty or having a workout wardrobe runway; the bottom line is the reassurance that once you get the hang of it and start seeing the results, you will be amazed at the level of confidence that you will have developed. It is therefore important that you put on the right CrossFit gear so that you can have the best performance at whatever stage you exercise in.
After you have made the decision to join CrossFit probably due to the benefits you have heard or seen others enjoying, the next step is to put your CrossFit gear in order. You may have to buy some because unfortunately, you can’t share with a friend because of convenience issues. There are various types of gear that you simply leave behind if you want to get the most from your WOD. The following will give you a quick run of what you need to put together. CrossFit Shoes This is arguably one of the most important CrossFit items. You may have a pair of running shoes with you which you may think of starting out with. The problem with this is that you may not reap the full benefits of your workouts because shoes help you maintain posture and give you a cushion underneath as well as a grip on the floor. For this reason, you need CrossFit optimal shoes. There are certain features you need to look for in these shoes and to highlight briefly; the shoes must have: Minimal or if possible zero heels to toe drop CrossFit-specific features such as a rubber rope guard on the side of the shoe to help in rope climbing as well as a sticky rubber sole to give you a good floor grip in the CrossFit gym. Durability and comfort so that your feet will not hurt and you will get value for your money. CrossFit Shorts Being another important CrossFit gear, Shorts can undermine your workouts if not well chosen. Shorts should allow for a maximum range of motion so that you can comfortably move around as you quickly as you can when running, jumping, squatting, or deadlifting. Also, the short should be made from a breathable fabric. Look for wicking or self-drying fabrics. The last property of CrossFit shorts is that if possible, they be antimicrobial. This basically means it doesn’t smell funky even if you don’t wash it every day after your WOD. Tees for CrossFitters Generally, CrossFitters love t-shirts. You could pick your t-shirts from any of the affiliates depending on your tastes and preferences. You can go for funny CrossFit t-shirts or those that are simply plain looking. Compression Tights Whenever people think about CrossFit clothing, many of them zoom into the skin or compression tights. Tights are very good in helping you recover before embarking on the next workout. After an intense workout of the day, it’s normal to feel hurt. This means any advantage you can have to accelerate the recovery process is highly welcome. Gloves for CrossFit This is the final CrossFit gear. Some athletes are still stuck in the debate of whether or not they should use CrossFit gloves. The key role played by these gloves is the fact that they give you an excellent grip and even after an intense workout your hands won’t get ripped which means no bleeding. There you go! Those are the top 5 CrossFit gear items that you must invest in if your CrossFit training is to go on smoothly.
Cross Training is one of the high-intensity training methods that push adult minds and bodies to their very limits. Because of this picture, most parents are apprehensive when considering kids Cross Training. The question most people ask is, does Cross Training benefit kids in the same way it does to the adults and is it safe? Cross Training  Kids was launched way back in 2004 and bring together fitness and fun. The program focuses on mastery of good movement so that growing up into teens and adults; the kids will not struggle to get basic movements right. Children aged 3 to 18 can be taught in group classes, but the age limits may vary depending on the Cross Training location. The following are some of the questions people have concerning Cross Training for kids. How Different are Cross Training Kids from the Regular Cross Training? Cross Training Kids is not a scaled-down version of the adult-form of Cross Training . On the contrary, this program is specially designed, taking into consideration children peculiar circumstances so that it can give them a combination of fun and exercise. The program brings in elements of weightlifting, bodyweight calisthenics and gymnastics. The goal is to develop the capacity of children in general fitness as well as focus on elements which enhance vestibular system development and bone density. Is the Program Safe for Kids? Yes, the Cross Training Kids program is absolutely safe for children. There is a whole lot of scientific literature which supports the safety of the strength and conditioning Cross Training workouts included in the program as well as the benefits these have for the growing children. Far from it, Cross Trainings for kids does not include max lifts or pushing of the kids to exhaustion. If anything, the first area of concern is safety and the proper form. Rarely do kids lift weights because the good movement is the key focus at this tender age. There is a strong relationship that exists between increased cognitive functions and physical activities. When your kids do Cross Training, their capacity to process information will improve as well as their attention span. What Sort of Cross Training Training Do Kids Have? Highly trained and experienced coaches in Cross Training Workouts, firstly make kids go through the basic movements by. Typically, an exercise class will last about 50 minutes and starts with a warmup game which is also fun to play. Some of these games include Human Hungry, Relay Races, Cross Training Kids Dodgeball, and Hungry Hippos. After that, the coach takes them through the skill of the day before introducing another game that practices that skill. There is also a workout of the day where the kids complete a partner game, obstacle course, or a skill game. Lastly, the class ends with another game that revisits previous skills and reinforces what has been learned for that particular day. If Kids Are Not Athletic, Can They Still Participate? Contrary to what some people may believe, Cross Training Kids in Cross Training Workouts is just that, for every child. It is inclusive and infinitely scalable. Every child can benefit from this program, and more so they will learn the role of physical activity in their healthy lifestyle. This foundation is important as kids grow because they will never forget it in their lives. Just ensure your children have comfortable clothes that they can flip, roll, hang, squat, and jump in. Flat soled shoes, athletic pants, and tee-shirts are recommended as part of the Cross Training gear.
One advantage of CrossFit training is that you never fall short of accessories. There are belts, straps, wraps, knee sleeves, and even lifting shoes. As a functional fitness athlete, you need to have access to these common pieces of CrossFit gear. The wrist wrap, though one of the common gears, ranks high among the most misused CrossFit accessories. The main function of a wrist wrap is to give support to the wrist joint when doing heavy lifting or maximum effort lifting. During some of these tough movements, the wrist may be pulled into excessive extension thus resulting in failed lifts, possible injury, and compromised mechanics. Every athlete should know how to use them correctly. Below are some of the tips to bear in mind when using wrist wraps in your training. Do Not Use Wrist Wraps during Warm Up When moving 60% of your 1-RM press, you don’t necessarily need to wrap your wrists. Athletes are advised to wear wrist wraps only during training days when working at near max loads. When you become dependent on wrist wraps, they will limit your strength development, particularly in your wrist extensors and flexors. If you are careful enough to look at some of the strongest athletes in the CrossFit gym, they rarely wear wrist wraps. Never Tie Your Wrist Wrap Too Low The chief purpose of a wrist wrap is to ensure your wrist joint has excellent support. Whenever you tie the wrap below your wrist joint, it will not function as it should, but rather work just like a forearm bracelet. When tying your wrist wrap, do so in such a way that it covers the entire wrist joint so as to create support and prevent excessive extension. Go for the Right Wrap There are two main types of wraps in the market: Velcro-bound powerlifting wraps and cotton wraps. While the powerlifting wraps give you awesome wrist support, cotton wraps are much thinner and flexible. When maxing on a movement such as a bench press, the advice is to use thicker wraps. On the other hand, if you want a max in your snatch or clean and jerk, using thinner wraps might be more advantageous. Not Every Gymnastic Movement Requires a Wrap Unless you really plan on competing in gymnastic events such as pommel horse or vault, you may not need to put on wraps. Also, when doing bodyweight CrossFit exercises such as handstand push-ups, ring dips, and pull-ups, you do not need wrist wraps. The only exception to all this is when competing or training with an injury. You may also consider having wrist wraps on to protect your skin when doing high repetitions of muscle ups with a false grip. In all you do, remember that mobility and flexibility issues should be addressed and not hidden by wearing wraps.