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.  

CrossFit has been known to expose individuals to many and diverse forms of exercise. Loading these exercises with weight when one is not yet readily prepared may lead to injury. Some of these CrossFit injuries can, however, be prevented. Those who’ve been injured before for example, are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided. The combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries. The CrossFit gym has fastened our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness doesn't, however, know how best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading, increased bar speed, and higher skill levels are probably the most dangerous types of movements, they however also have the highest ceilings of any lifts out there. Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Many athletes usually go back to training without having fully recovered from a previous injury, which may be partly the fault of the athlete and also the medical system. It’s difficult to say that one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old CrossFit injuries that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided. Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which sometimes lands them into problems that increase the unnecessary risk of CrossFit injuries during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting CrossFitters. This they do by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate CrossFit athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with that way they don't get into the highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.

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.

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.

Your days may consist of running to and from work, cleaning up the house, taking care of family, and maybe slipping in some social time with your friends and you may feel like there’s no time to exercise. Even if you can make time for the CrossFit gym program, the idea of getting sweaty and working so hard might make you want to slip even further into your couch cushions. If that’s the case, there’s a good chance you could be out of shape and have a difficult time performing even the simplest of physical fitness tests. Here are 5 major signs discussed by some experts following CrossFit workouts, that you should kick your daily activity level up a notch because you’re probably not as in shape as you think you might be. You are unable to do push-ups Push-ups are a good test of your physical fitness, as one is able to utilize the muscles in their backs, shoulders, arms, and core. To perform a perfect push-up, you must be able to lower yourself with your arms tucked close to your body before pushing yourself back up. Although this is a tough exercise, anyone who is physically fit should be able to knock out at least a few push-ups. If you’re struggling to perform a couple of push-ups, then according to CrossFit training programme, you can start with your knees on the ground and as you get stronger, you can adjust the move to your fitness level. Don’t give up, they get easier with time. Your heart rate takes a long time to slow down When you’re exercising, your heart beats faster to pump the needed oxygen throughout your body faster. Your heart rate could be anywhere between 140 and 190 beats per minute, depending on your age, when you’re considerably exerting yourself.  When you stop, your heart rate will decrease gradually until it’s back at a normal pace. If you’re out of shape, however, it could take much longer. This means that the fitter you are, the faster you’ll recover. Your waist circumference has grown larger You should always check your waist circumference to know whether you are carrying excess body fat around your abdomen area. Coaches at CrossFit gym always work on keeping a focus on these things, although one’s amount of weight is not necessarily an indicator of one’s fitness level, carrying excess weight around your middle could mean you are not as in shape as you should be. Also, more weight around your midsection area could mean trouble for your heart, kidneys, liver, digestive organs, and pancreas. You always feel tired Taking a look at a gym, one may rush to think that those who are exerting the most energy probably feel exhausted for the remainder of their day. That’s never the case; working out regularly is the key to being alert and energized during the day. You’ll feel naturally more awake if you find time for some level of physical activity even if you can only do a quick walk during lunch. You have a high resting heart rate While it’s important to do some heart-pumping CrossFit gym exercises for your health, your heart rate while at rest should be slower. A lower heart rate usually means your ticker functions better and you’re more fit. If you feel like your heart is racing all the time, this could mean you’re quite out of shape. A normal resting heart rate for an adult should be between 60 and 100 beats per minute. An easy way to check your pulse is by placing your index and third finger on the side of your neck beneath your jawline and count the beats for a minute

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!

Many teens know that CrossFit is a training regime that combines Olympic weightlifting, gymnastics, and other forms of intense workouts. However, few of them know exactly how CrossFit as a sport can benefit them at a personal level. As a matter of fact, there are a number of teens to whom CrossFit is just but all about sore muscles and injuries. The questions most teens ask themselves revolve around the exclusivity of CrossFit. This sport is viewed as a particular category of people who are seen to be fit and ready to roar. However, the fact is, CrossFit workouts are for everyone and more so teens are encouraged. You can easily scale or modify your workout depending on your level of ability. To emphasize the fact that CrossFit has no discrimination; CrossFit Games and Open have a teenager division as a way to encourage competition among teens. That aside, the following are some of the reasons why you need to get into CrossFit as a teenager. Staying Fit and in Shape If you have ever dreamt of being fit and in good shape, CrossFit workouts make that a reality. You can pursue it for competition purposes or just to promote a healthy lifestyle. The workouts in CrossFit comprising Olympic lifting and gymnastic work exercise your different body muscles and this helps in keeping your entire body in shape. Friendship and Relationship Building CrossFitting is not all about lifting and sweating. When you join a CrossFit gym, your fellow athletes become part of your life. You share the same knowledge and go through the same challenges of finishing tougher workouts. This community plays a key role in pushing you towards attaining your goal. Most teens who end up in CrossFit gyms establish long-term meaningful relationships. Long-term Health Promotion When you start CrossFit workouts at a tender age, you are in essence training your brain to experience and appreciate fitness and good health. These are values that will stick with you even to old age. Most CrossFitters if not all enjoy diets such as paleo that focus on eating healthy for performance. Appreciating the role of diet and the various components of CrossFit nutrition can boost your health in the long-term. Change of Mindset CrossFit doesn’t only exercise the body, but it has a significant impact on the brain as well. Before starting CrossFit, many teenagers are usually stuck in the can’t moments of their lives. Through this intense sport characterized by hardcore exercises, teens get to push themselves to their limits and prove that they can. They break down limiting barriers and overcome even the toughest obstacles. This change of attitude is important for personal development. In addition to the above benefits, beginner CrossFit workouts for teens can help in building confidence, release emotions, and basically add fun to their lives.

CrossFit as a sport can be somewhat intimidating and make people feel that the CrossFit box is not for everyone. The truth is, CrossFit is far more interesting than what most people think. Apart from the competitive side of it, CrossFit can help you to build endurance, strength, and above all a community of positive people who always encourage you. Beginners in CrossFit can have their moves modified so that they can also feel in place in the CrossFit gym. This serves as an encouragement and whether you are a beginner or an elite athlete, you can now lace up your shoes and go for workouts. Start with the basics and gradually explore the different moves at your disposal. Below are some of the ways to modify the workouts to suit your form. Lessen the Weights Every CrossFit gym has a prescribed weight also known as RX. This weight is the benchmark for seasoned CrossFit athletes, but not necessarily the weight you must start lifting when you join the gym. It is important that you modify your weight so that you can start from a comfortable point. If you are starting out in CrossFit, it may be worth completing movements without carrying on weights or working out with an unloaded barbell. Modifying Your Range of Motion Most of the movements in CrossFit Gym require a given level of mobility. There are movements such as snatch and overhead squats which require a great deal of shoulder mobility. In cases where your mobility doesn’t allow for proper form, it’s important you don’t do the exercise. This may sound such a simple truth, but most athletes end up disobeying this and getting carried by the adrenaline rush as they see everyone else working out. Taking your system beyond its range of motion can easily result in injury. You can begin learning proper movement patterns at the start of your CrossFit training programme and as your fitness level and mobility goes up, you can add weight and movements.  In cases where you are strong enough to perform a movement, but you are limited by your mobility, you should focus on mobility movements and thereafter revisit your strength movement. Practice makes perfect and you should do so with a proper form. Sample Modified CrossFit Exercises If you haven’t mastered a certain move, the following modifications can help you get the most from your workout. Ring Rows Instead of Pull-Ups The pull-up is ranked as one of the most tasking upper body movements. For beginners, you can modify this move with a ring row to make it less challenging. You simply take away the box and let your feet touch the ground. You should do the ring rows until you have properly mastered the pull-up. Banded Dips instead of Ring Dips Ring dips work on your upper body, but they are extremely challenging. However, to get the hang of them, use banded dips. If you prefer greater resistance, make use of a heavier band and for less resistance, make use of a lighter band. Other modifications include rowing muscle ups, pistol with a band, Russian kettlebell swing, overhead box squats, inverted box push-ups, and seated rope climbs.