CrossFit is a high-intensity sport that blends functional fitness including kettlebells, Olympic lifts, and calisthenics with competition, it offers you a unique way through which you can build your cardio fitness. To get the most out of this sport, you should consider joining a CrossFit gym which is alternatively referred to as a box. The daily WOD you will participate in will enhance your strength, power, and stamina. Shifting from Sedentary to Solid As you gradually shift your lifestyle from the couch to the CrossFit box, you will notice your cardio improving. A study that was done in 2013 and published in the Journal of Strength and Conditional Research revealed how the participants improved in VO2Max in just 10 weeks of training. The training involved exercises such as overhead press, squat, and clean and snatch done in quick succession. From this study, we can base our argument that a CrossFit workout program involving intense moves can significantly improve your cardiovascular ability even if the workouts are short. Within the period of training, your body will make notable adaptations at the cell level such as oxygen usage, fuel metabolism, and waste removal by multiplying the number and increasing the function of your mitochondria. Boosting Your Stamina and Fitness Levels You may not be a beginner in workouts and training, but you may want to increase your fitness levels. CrossFit Gym can help you to improve your stamina and boost your speed on the trail, track, and slopes. The strength and power CrossFit gives you means you can exercise for longer and your muscles will not fatigue. For competitive athletes whose first love is endurance sports, CrossFit can enhance their cardio. There is a temptation in CrossFit to simply settle at the WOD. This may be inappropriate particularly for your personal needs. You have to go beyond and replace your junk miles with CrossFit workouts that are targeted. The type of exercises that are best for you largely depends on what your goals are, but to start you off the following are some of the suggested workouts. Core CrossFit Workouts – In this category, exercises such as V-ups, hollow rock, and toes-to-bar are recommended. Plyometric Moves – This group of exercises brings together workouts such as single-leg hops, jump rope double unders, and burpees. Bodyweight Exercises – Here, workouts including pull-ups, dips, step-ups, and push-ups can do you a lot of good. Functional Resistance –This category of CrossFit Gym workouts brings together back squats, kettlebell swings, and push presses. Most endurance athletes pick a handful of these exercises and include them in their CrossFit workout plan. Concentrating on these moves for 20 or 30 minutes for a period of 3 to 4 times a week can bring you the transformation that you are looking for. Combine this with other targeted cardio training in your fields such as swimming, running, cycling, triathlon, and skiing for the best results.
KUNAL JHAVERI | 09 Jun 18
As you step into the CrossFit gym, one of the people you are likely to see more of is your coach. This is the professional who will take you through the basics of CrossFit including the movements, lingo, and how to use the equipment. Unfortunately, the flow of communication between you and your coach is likely to be interrupted by class size, concurrent workouts, distractions, and time-related issues. This notwithstanding, you have a duty as an athlete to get the highest rate of return possible from your coaching. Below are some of the ways to ensure your athlete-coach link is always activated. Arrive Early Athletes who are conscious of time and particularly those who arrive between 10 and 15 minutes early at the CrossFit Gym have the advantage of checking out the WOD of the previous class by watching them finish. This will give you a glimpse of the different scaling options, goals, and targeting times for the workout. You will also give yourself adequate transition time to ramp up mentally and get to the right mindset. Converse with Your Coach The best time to raise any special needs or consideration with your coach is before the workout of the day. You could be having an injury or facing a unique challenge in your exercises. Before the class begins, you can have a one-on-one with your coach as you address these and many other things you may have. Listen Carefully When Your Coach is Talking The discipline of listening is invaluable in CrossFit. Just like when it is cold and you huddle around the fire, listen to your coach as he gives directives on the WOD or simply going through the routines on how to attack workouts and briefing on certain performance and standard issues.Repeating stuff takes away time from you and as such, it is important to get it right the first time. Focus on the Details of Movement Progression The goal in CrossFit Gym is not quantity, but rather quality. Learning movements is all about discipline because when you are in a rush, you cannot quiet your mind and your concentration is not at its best. Watch the coach closely as they give cues on the movement. Focus on improving the little, but often ignored details and retain the little improvements so that over time they can accumulate. Write Down Your Cues If there is a verbal or tactile cue that worked out really well with you, put it down in a log. As an athlete, your way of internalizing things is different from others. For instance, you may find squatting against the wall effective in giving you a better lumbar curve. Keep this inventory of fixes. In addition to the above, stay behind after your day’s CrossFit programme so as to pick the brains of your coach. If there are any recommendations or fixes they made for you, allow them to go into more details as they address the why of the actionable cues you put down in a log.
KUNAL JHAVERI | 28 May 18
Diet and training may be the major building blocks behind the success of any CrossFit training program, but they are not the only ones. As a matter of fact, one of the essential contributors to success in athletics is the mindset. Olympic weightlifters have discussed on several occasions how they exploit different mindsets to consistently perform at their highest levels. The definition of the mindset that informs discourse in this article is simply what goes on in any person’s mind from CrossFit Gym or others before the start of a competition. The happenings in your mind during this crucial time set the stage for the level of performance. There are three main mindsets athletes across different sports including CrossFit appear to use the most. Aggressive Mindset This mindset is far from what people may interpret as an attempt to hurt their opponents. Instead, aggressiveness refers to a mindset in which athletes are assertive, proactive, and forceful. For instance, athletes who set the pace in a race, best exemplify this mindset. With this frame of mind, athletes can easily shift from solid performance to exceptional performance. CrossFit is a special kind of a combat sport which means your opponents are doing all they can to figuratively beat you. Through aggressiveness, you can victoriously battle with box conditions. There are several ways you can develop an aggressive mindset. First, aggressiveness comes when your body is filled with excitement and energy. When doing your CrossFit workouts, you can do more movements and bring in dynamism in your movements. Secondly, high energy self-talk can go a long way in instilling an aggressive mindset. What you say and how you say it is important. Calm Mindset If you are one of the CrossFitters who get nervous as they near competitions or when approaching their WODs, you need this mindset. Remember, your primary goal all through your pre-competitive preparations and the actual competitions is in settling down and relaxing. When you do this, your mind will release any worry and doubt thus making your body to be free of tension and nervous discomforts. Also, a calm mindset is valuable for CrossFitters who are naturally aggressive and always in the attack mode. To create this mindset, you have to relax your body through muscle relaxation and deep breathing. The second way is to use mental imagery in which you project yourself being calm as you execute your exercises in CrossFit Gym or just before a competition. Through imagery, your body and mind physiologically relax. Clear Mindset In this mindset, anything related to performing is excluded. A clear mindset is best exemplified by CrossFitters who talk to their teammates or coaches before a competition. Because of their incredible talents or years of experience, some athletes naturally have a clear mindset. They are ready for the competition and they don’t see themselves losing. To create this kind of mindset, think about other things, other than CrossFit sport. You can talk to your CrossFit community around you, listen to music, think about a person or an event that makes you happy. Like all other mental states, your mindset requires deliberate steps to instill and master. Figure out the kind of mindset that works best for you. Thereafter, make a commitment to adopt that mindset and lastly focus on the desired mindset both in the CrossFit gym during practice and when competing out there.
KUNAL JHAVERI | 26 May 18
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.
KUNAL JHAVERI | 21 May 18
It is almost a tradition that every Memorial Day, countless gym goers and CrossFitters put themselves through an insane and brutal combination of running and calisthenics. The Murph is one of those CrossFit workouts that can be termed as utterly daunting and brutal while at the same time remarkable in the results it delivers. To do this, you just need a pair of snickers and a pull-up bar. The workout itself consists of running a mile, followed by 100 pull-ups after which you do 200 push-ups before doing 300 unweighted squats and finishing with another mile run. In its highest form, the athletes in CrossFit Gym usually compete while wearing weight vests measuring about 20 pounds. The question is, how do you execute such a WOD without completely tearing apart? Below are some tactics to keep you on the frontline. Rehearse Beforehand With practice, you can do much. When you regularly engage in high volume exercises, you develop a mindset. The benefit of practice is that it helps you to prepare your body and mind so that you can endure a large workload without becoming sore. On the day of the Murph challenge, ensure you keep your workload light and mostly mental. Hydrate Well You can’t possibly succeed in executing Murph if you are the type of person who loves hotdogs and boozing. Everyone thinks they are invincible athletes simply because they train a lot. However, hydrating your body should not be overlooked because your body system is not any better than a machine and when it runs empty on fuel, it breaks down. Hydrate at least 2 days beforehand and you will have a relatively easy time in the CrossFit gym. Get the Necessary Nutrients in the Right Volumes In the same manner, you approach a 10-kilometer marathon, think about the Murph the same way. Fueling up with electrolytes and carbohydrates will save you from the troubles of running on an empty stomach. The best approach is to prepare a shake of carbohydrate that is easily digestible and supplement it with protein powder. Scale the WOD to Your Ability Before taking on Murph, assess your ability to handle the workload. This should give you an idea of how to scale the exercises in CrossFit Gym to enable you to go through the reps without burning your system. Safety and effectiveness are key priorities in this workout and if you can’t perform a certain movement, scaling is the best option. Instead of assessing your ability on the workout day, do it a few days before. Do not feel as if you are any lesser of a CrossFitter simply because you are scaling your WOD. Every athlete is endowed differently and there is always a beginning point. On top of doing the above, ensure you focus on saving energy as you go through each rep. don’t spend every watt of power, but target at saving energy to help you power through this CrossFit WOD successfully. Remember, quality supersedes quantity and speed in CrossFit.
KUNAL JHAVERI | 17 May 18
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.
KUNAL JHAVERI | 13 May 18
Are You a Morning Cross Training Athletes? Here is Nutrition Advice for Perfect Cross Training Routine!
Getting out of bed and hitting the Cross Training Athletes gym at 6.00 a.m., needs a good level of dedication. The achievement you get from working out early enough before others wake up is awesome. The only problem most athletes face while exercising at this time is the nutrition part of it. As we all know, exercising without considering that proper dietary intake in Cross Training Athletes Routine gives you sub-optimal results. In light of this, below is a breakdown of the three important nutritional phases and the accompanying recommended dietary intake. The Pre-Workout Phase If your training starts at 6 or 7 a.m., waking up 2 hours earlier to prepare your breakfast meal is a great idea. The type of meal should be quick to prepare and relatively easy to digest. Most people prefer shake or a liquid meal. It is because they give you a lot of nutrients and they do not have huge prep time. A coffee protein shake can suffice for your pre-workout. The night before your early morning session, you can have a large carbohydrate meal to stock up your muscle glycogen level to blast through your workout. Intra-Workout Phase If you find eating pre-workout unsuitable for you, then you may decide to capitalize on intra-workout nutrition in your Cross Training Athletes Routine to boost your performance and recovery. Your liver and muscle glycogen stores get depleted overnight, and any attempt to work out in a fasted state may prompt your body to break down your muscle tissue for energy. Whatever you are aiming at regarding your goals, this will certainly let you down. Consuming amino acids at the beginning or in the course of your Cross Training Athletesworkout can help in preserving your muscle and at the same time boost your recovery. Do not overlook hydration because even 2% of hydration can weaken your performance. Take a glass of water when you wake up and then at different intervals in your workout keep on sipping water. If you realize that you are sweating a lot, it will not harm to pop in an electrolyte tablet. Post-Workout Phase For any morning Cross Training Athletes, the post-workout phase is very crucial. At this time, your body craves to be replenished because you have just nailed a workout and your body didn’t have as much food. The post-workout rule of thumb is to get at the least 0.6 grams of protein per kilogram of bodyweight into your post-workout shake or meal. This means athletes who are 75 kilograms should aim at taking 45 grams of protein. There are certain factors such as your goals, the intensity of your session, and what you do with the rest of your day that determines your proper nutrition mix. For lower intensity or volume, go for lower carbohydrates while for higher intensity or volume, go for higher carbohydrates. Lower carbohydrates include foods such as salmon and avocado, omelet, Greek yogurt, berries, and nut butter. Higher carbohydrates include granola, overnight protein oats, banana smoothie, and eggs on sourdough bread. The bottom line is that you need to focus on a Cross Training Athletes routine that works for you and gives you maximum energy levels.
KUNAL JHAVERI | 12 May 18
Some people measure their performance and get satisfaction from the fact that they hit the box 4 to 5 times a week. Did you know that you can religiously visit the gym so many times and yet fail in making progress? This is true in most cases where effective goals are not set. Goals help in improving performance in various ways. They help in pushing you to concentrate more on your efforts and less on derailers. To reach your maximum possible potential, you need to set and achieve your goals. Below are tips on how to get this done in and out of the CrossFit gym. Effective CrossFit Goal Setting Goal setting is seemingly an intuitive and simple process, but the reality is that this is not necessarily the case. You need to think through the goals that you set because they can either make or break your performance. There are several factors that influence how effective your goals are. For instance, the goals should be clear and specific. Don’t say you want to lose weight, but instead say that you will lose 40 pounds. Also, your goals should be measurable, realistic,and have a deadline. Ineffective goals tend to be vague, and because fitness is undefined, you have no way of knowing whether you have achieved the goal or not. Take it as a Challenge Don’t slide into the comfort of setting easy to achieve goals. When goals are too easy, they do not demand much from you, and as a result, they hinder your growth. A comfort zone is such a nice place, but it doesn’t promote progress. Your goals should challenge you by stretching your potential without breaking you. Challenging goals help in keeping individuals motivated and engaged while at the same time pushing them to attain pick performance. Goals that test your abilities will inspire your WOD workout and enhance your results. Fire Up Your Commitment The degree to which you attain your goal depends on your level of commitment. While this may seem obvious, there are people who fail to take the necessary steps that actively increase their commitment to their goals. There are three ways you can consider in enhancing your commitment. • Connecting your goal to your larger life values. • Sharing your CrossFit goal with your CrossFit community for accountability. • Getting an accountability partner who will help you monitor your progress and support you in trying times. Keep the Entire Process in Mind When setting goals, don’t be blinded not to focus on the process. There is a tendency to engage more on the outcomes and fail to bring into perspective the much-needed behaviors that will help you attain the outcomes. People who use process-goal appropriately, achieve their goal much faster and sustain long-term habits. Most gyms have goal setting as part of their CrossFit for beginners’ programs. However, you should own these processes because it is for your good to take goal setting seriously. It can take your CrossFit results to the next level!
KUNAL JHAVERI | 07 May 18