It’s possible to boost satiety and burn calories while simultaneously preserving your lean muscle mass. Smoothies are packed with the essential nutrients which help in keeping your hair, skin, heart, and bones in good health. Unfortunately, some of the protein sips athletes take in local CrossFit gyms have lots of added sugar. Having these on your CrossFit diet every time makes it extremely difficult to achieve that lean summer body. There is delicious weight loss protein shakes that can satisfy your craving and still push your body towards weight loss. Below are some of them: Jelly Protein and Peanut Butter Smoothie Regarding nutrition, this can give you 16 grams of protein, 228 calories, 23 grams of carbs, 5 grams of fiber, 7.5 grams of fat, and 1.3 grams of saturated fat. If you love classic childhood sandwich, this recipe is a must try. You simply blend frozen berries with vanilla protein, soy milk, rolled oats, and peanut butter to create a delicious protein-packed smoothie. If you don’t like soy milk, you can substitute it with any unsweetened milk of your choice. Spinach Flax Protein Shake The source of protein in this shake comes from flax meal, almond milk, optional protein powder, chia seeds, and the spinach. If you don’t like spinach, but would want it to form part of your CrossFit diet, you can add pineapple, banana, and mango to make the smoothie delicious and still reap the benefits. This smoothie gives you up to 33% of your daily vitamin A requirements while the flax and chia seeds give you satiating fiber. Dark Chocolate Peppermint Smoothie The source of protein here comes from Greek yogurt and protein powder. This shake doesn’t have sugars and fats and tastes more or less like dessert. Fortunately, it doesn’t have any waste expanding effects.Topping the smoothie with Greek yogurt helps in taking your protein count higher. Almond Butter Protein Shake This smoothie is made with four ingredients, almond milk, nut butter, chia seeds, and cinnamon. The nut butter and almond milk will give you natural protein, and the chia seeds will boost your level of antioxidants and omega 3s. You can enjoy this smoothie as an afternoon snack or a healthy breakfast. Cinnamon heightens the taste of your drink and helps in zapping stubborn belly fat to stabilize your blood sugar. Grape and Blueberry Smoothie This is a creative recipe for any CrossFitter who may not be into the idea of packing nutrition powders. In the place of plant or whey protein, this smoothie calls for blended eggs. This helps in burning fat. The protein in the eggs helps in muscle recovery while the choline in the yolk helps in fighting fat cells to give you a lean look. The grapes and berries give you vitamin C which helps in further trimming down cortisol levels which are responsible for fat storage. Other smoothies you may find delicious and nutritionally-viable as your CrossFit workout diet include berry oat smoothie, blueberry almond butter shake, and a raw chocolate smoothie.
CrossFit warmups play an integral role in your overall success in the CrossFit gym. It is therefore important that every warmup you do be time efficient and targeted for the purpose ahead. There should be a general portion of the warmup and a session that is skill specific. Lastly, every warmup should help you establish an optimal body temperature. As a winning athlete, you undoubtedly are focused on performing at your best any given day while trying the much you can to prevent injury. If not put in a proper perspective, warmups can become a monster leading to some performing excessive protocols which in the end harm them more than benefit. Preparing for the Task to Come By design, a warmup prepares you for what is to follow. For you to be effective, you must identify what you are preparing for. When you understand what is required, you can then structure a warmup that is targeted for that purpose. Major fitness competitions including CrossFit require athletes to perform at a very high intensity regarding work rate or load. Some of the CrossFit workouts are relatively short which means athletes must be prepared to execute the task right from the start. For this reason, CrossFitters ought to pay particular attention to the warmup format so that they can perform immediately following its completion. Among the things athletes should consider include: Body Temperature This is a primary priority during warmup. By enhancing muscle and core temperature, an athlete can elicit a wide array of responses which help in improving performance. For instance, an increase of 1-degree Celsius in muscle temperature is associated with about 4% increase in power output. The ideal temperature revolves around 37.5 degrees Celsius and anything beyond this can have detrimental effects. Cardiovascular Immediately you begin exercising, your cardiovascular system will start reacting. This reaction consists of constricting and dilating blood vessels to channel more blood to the muscles involved in the workout and lesser to the inactive muscles and organs. Through increases in heart rate, your blood supply, and cardiac output also improves. Joint Mobility and Flexibility Through activity and movement, the viscosity of the synovial fluid found in the joints reduces. To add to this, the stretching done during warmups promotes elasticity in your muscle fibers. Some people theorize that this helps in preparing the body muscles for rapid loading and enhanced ranges of motion during CrossFit workout. In turn, this lowers the possibilities of injuries. Post-Activation Potentiation An effective warmup will give you some post-activation potentiation (PAP) response. This is usually achieved through dynamic stretching and ballistic style movements. PAP refers to a theory where the contractile history of a body muscle largely influences its mechanical performance in the subsequent contractions. Before engaging in the movements and stretching, it is advisable to first do a basic temperature increase warmup which comprise jump type or progressive bounding movements. In turn, this increases the activity level in the nervous system which then allows for a better contractile function for your muscle.
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.
If you walk into any CrossFit gym, you will see lots of Olympic barbells, medicine balls, rowing machines, pull-up bars, and differently sized kettlebells. Most workouts in the gym rely on the kettlebell, and this is why it is one of the most fundamental tools in the box. If you have a home gym but do not have access to some of the equipment modern gyms have, you can still bank on the kettlebell to do lots of workouts. Swings Up First CrossFit coaches emphasize that beginners in kettlebell workouts should learn the swing first. The reason behind this is that it forms the foundation to all kettlebell programs. A majority of CrossFit workouts include swings. The normal swings take the kettlebell up to the eye level and then stops. However, with CrossFit workouts, you do what is called the American swing. This involves lifting the kettlebell to an overhead position and then using your lats to stop it from slipping too far overhead. War of WODs Workout of the day refers to how CrossFit enthusiasts plan their training. Every time a new workout is published on CrossFit, competitors the world over aim to set their best times on the routine. Some of the workouts are so famous that they immediately turn into benchmark workouts and are included in CrossFit games. One of the popular benchmark workouts is Helen which comprises a 400-meter sprint followed by 21 swings using a kettlebell weighing 24 Kgs and after that 12 pull-ups completed in 3 reps. There is another similar kettlebell only WOD which comprises five rounds of 4 muscle ups, eight kettlebell swings, ten kettlebell presses done with each arm and lastly 12 knees to elbows. If you are daring enough, you can go for the Zombie Complex consisting of push presses, kettlebell cleans, front squats, lateral hops, walkouts, all of which are interspersed with 200 meters sprints. Super Substitutions Even if a CrossFit workout demands an exercise to be performed using a barbell, you can modify it using kettlebells. The best way to do this is by substituting barbell cleans with kettlebells. You can also do this for snatches, thrusters, as well as high pulls. Beginners in CrossFit may find this an easier option because barbell Olympic lifts can be notoriously difficult to learn. Readiness for CrossFit In the event you assess yourself, but find it rather hard to go full throttle into a CrossFit exercise routine, learning basic moves to add to your training can benefit you immensely. Some of the moves you may want to consider include kettlebell clean and jerks, jump squats, swings with a heavy bell, and snatches. You can group your kettlebell workouts into a circuit format and then time yourself so that you can give your workout a CrossFit feel.
If you have a friend doing CrossFit, chances are you have heard them mentioning terms such as WOD, PR, Angie, Fran, or Cindy. Anyone who has never stepped into a CrossFit gym or cared enough to learn the coded language of CrossFitters may be perplexed by this new vernacular. CrossFitters are easy to notice because of their body sculpture. If you are curious and would want to try out CrossFit, it is important first to know the things to put in place so that you can have the best experience in the box. Trainer Academy Understanding CrossFit Developed by Greg Glassman, the CrossFit program is aimed at improving general fitness levels. According to Glassman, fitness refers to an increased work capacity across broad time and modal domains. This simply means, as a CrossFit athlete, you can perform various activities at higher levels in both long and short durations. The workouts last about an hour and comprise lots of mobility and flexibility training. Finding the Right Gym Trainer Academy As a beginner in CrossFit, it is really important to find the right box. Remember the CrossFit organization is very strict, and anyone using the name CrossFit gym must truly be affiliated with the organization. This makes it easy for beginners because all you need to do is to visit the website to find an affiliate near you. Currently, there are over 10,000 affiliates the world over from the United States to Qatar. Since people advocate for the setting up of home gyms, CrossFit workouts can best be done in official gyms to benefit from professional training. Check-In for a Free Workout As a potential new member, you can easily get CrossFit boxes which offer you first free workouts. These initial sessions will give you the opportunity to meet the coach who will give you information about the gym, the program, as well as take you through the program details. Before you settle on any gym, do a quick survey by sampling a few boxes in your area by taking advantage of the free classes. Trainer Academy Register for an On-Ramp Program As a beginner, it is important for you to learn and fully understand the basic movements commonly done in CrossFit workouts. Moves such as the front squat, air squat, overhead squat, push jerk, push press, sumo deadlift, and medicine-ball clean are some of the workouts you should know. On-ramp programs consist of a series of classes which teach you some fundamental movements before you think of adding any weight or intensity. Get the Right Gear While it is important to always look your best, the first 30 days in the gym shouldn’t worry you about how you look. Simply, focus on getting comfortable exercise gear that gives you the freedom of movement. You can wear comfortable athletic shorts and for women, athletic leggings and a tee or tank. CrossFit Shoes are arguably the most important part of your workout outfit because they give you stability and flexibility during exercise. On top of the above, take the initiative to learn the lingo, scale your workouts and get involved in the community. Devoting your time to doing warmups, mobility and flexibility exercises will benefit you by lessening injury cases.
The first time you come across a CrossFit workout, you may think it is a mix of jumping, bodyweight moves, gymnastics, Olympic weightlifting, and traditional weightlifting exercises. The interesting bit with CrossFit is that it doesn’t follow a set structure. There is no single type of training that dominates CrossFit. Regarding gender, both men and women can effectively compete in CrossFit, but with a different prescription of weights on their workouts. Weightlifting exercises in CrossFit can help you enhance your strength, muscular endurance, and size. The Olympic Lifts A huge part of CrossFit consists of Olympic lifts. Clean and jerk and the snatch are two Olympic moves that are common in many CrossFit workouts. For instance, Isabel comprises 30 snatches with weights measuring 134 lbs.performed in quick succession. Linda, on the other hand, consists of 55 cleans performed with weights measuring half your bodyweight. These Olympic lifts and many others help you build power and strength. There are derivatives of clean and jerk and the snatch which can also be categorized as CrossFit staples. These variations include power cleans, power snatches, push jerks, full cleans, and overhead squats. Kettlebell Workouts There is no single dumbbell used in CrossFit gyms, but in their place, there are kettlebells. Anyone who has used kettlebells can tell you for the fact that they are effective in building power, speed, and mobility in your workouts. You can perform derivatives of clean and jerk and the snatch using kettlebells or simply use them for Turkish get-ups and swings. Experts recommend that men should start with a 35-pound kettlebell while experienced CrossFitters should switch to 53-pound bell. Basic Traditional Lifting You may be surprised to walk into a CrossFit box and not see your regular, traditional lifting. This doesn’t mean that CrossFit doesn’t have those workouts, but they have been transformed into deadlifts, squats, and overhead presses. These three combined, form a workout referred to as the Total which is the CrossFit version of power lifting. Total comprises lifting one rep marks on every exercise. Total Body Training In CrossFit, you will do different sorts of training every day involving a variety of lifting exercises. You will start with basic workouts such as ring push-ups, kettlebell swings, and squat jumps. If you want a more strength-based circuit, you can combine clean, and jerks with leg raise. As a word of caution, the weightlifting exercises which form part of CrossFit won’t give you optimal results if you want to gain muscle. For bigger and stronger muscles, you are better off sticking to your traditional weight training routine.
During a CrossFit workout, there is a tendency to exercise some muscle groups more than others. The ones particularly focused on are those that look great under your t-shirt. While it is true that the biceps, chest, shoulder, and abdominal muscles make huge contributions to your strength, other muscles are equally important and as such should not be neglected entirely. When you ignore certain muscle groups during training, you may suffer from muscle imbalances which if not checked can undermine your performance and predispose you to injury. The following are the four muscle groups you should intentionally exercise even as you concentrate on working out the whole body as a unit. The Glutes Strength training is usually inclined in working out the upper body resulting into flat butts and huge chests. To make it worse, some athletes skip leg day and this further sidelines any attempts to strengthen your glutes and other lower body muscles. The gluteal muscles are one of the largest muscle groups in your system and as such ignoring them can come at a very high price. Not working your glutes can lead to loss of power and strength during sprinting and squatting as well as muscle imbalances. People with weak glutes often complain of conditions such as hip stiffness and lower back pain. The Adductors One of the reasons why adductor-focused exercises are ignored is that they tone the inner thighs which many people feel it gives them a feminine reputation. Your body requires strong adductors which in turn helps your thighs to move laterally and give you space to do any leg movement within and outside the CrossFit gym. When doing exercises such as running, climbing stairs, squatting, and plopping down your couch, your thighs get engaged as they move forward and backward as well as side to side. When you work out your adductors, they will help protect and stabilize the knees. Experts recommend lateral lunges as one of the workout types for strengthening your adductors. The Upper Back Texting, typing, and sitting take a toll on your upper back. A weak back can easily give you a hunched posture which in turn makes your pecs appear smaller than they are because they fall in on each other. Strengthening the back gives you a more upright posture and exposes your chest. It is recommended that upper back CrossFit training should be done almost on a daily basis through pulling and pushing CrossFit exercises. The Calves A majority of beginner CrossFit athletes suffer from underdeveloped leg muscles. Since people particularly men are super visual, they tend to work out only the muscles they can see and ignore the rest. Calves often fall in the ignored category. Calves are functional muscles and the weaker they are, the lesser the volume of work they can handle. Additionally, calve muscles also play a key role in strengthening your ankles. If you are an athlete in a sport that needs quick pivoting or explosive sprinting and change of direction, you need to invest in your calves for higher performance.
Brands at times do shy away from supporting alternative sports whose future may not look promising. However, Reebok is different. They developed the first shoe to be used in CrossFit, and they became the official CrossFit games sponsor, injecting millions of money into this sport of fitness. Over the past few years, other brands have come into the scene, and they are quickly biting at the heels of Reebok as a leading CrossFit brand. Below are some of the brands that have tapped into this vibrant multi-million-dollar industry. NOBULL This brand is associated with clean products that perform well. Their latest CrossFit training shoe is known as Trainer. This shoe has a seamless one-piece construction comprising an extremely durable, abrasion resistant, and breathable material. The guard plates are constructed using a highly flexible mesh base layer that allows you to do rope climbs effectively. Strike Mvmnt This brand brings a classic, fresh aesthetic to CrossFit. Since their inception, they have been improving and honing their product to what it is today. With the release of their latest shoe, Chill Pill, Strike Mvmnt have completely reconstructed the platform and added some rope-resistant material to the sole while at the same time maintaining the lightweight construction of the shoe. This brand boasts of the superior foot strike athletes achieve when running or training in their shoes. New Balance  Previously, New Balance was famous for their running footwear. However, things took a new twist, and they ventured into the functional training scene. Currently, the brand has some of the advanced Cross-trainers used in many CrossFit gyms. The reason why their Minimus collection has become a favorite to many CrossFitters is that it is lightweight, durable, and has a low heel drop. Another key reason is that these shoes give you a variety of widths which many other brands do not. Asics This brand has been known for its comfortable and extremely functional shoes. They have a new release known as Met-Conviction which was developed and specifically tested for burpees, box jumps, running, lifts, and everything in between. It has a 3-millimeter drop and qualifies as a minimalist shoe which connects you firmly to the ground. It also has a removable sock liner to give you cushioning and to wick away the moisture. Inov-8 This brand was among the first to hop into CrossFit, and as we speak, they are on their third edition of the F-Lite Cross-training series. This is specifically designed for the workout of the day. It has a descent 8-millimeter heel drop and close to 50% denser heel compared to the forefoot. What this means is that the shoe will absorb lesser power while more of the power will go into the ground. Thanks to the enhanced cushion at the front, you have ample padding for running and box jumps. While these brands may not have the history and appeal that keeps them on par with Reebok, they are coming up quite fast and may with time dominate the CrossFit training arena.