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
Different workouts will work for different people, too. This is because each type of CrossFit workout that has emerged and gained a following for itself has different specific styles to be considered. Each type of workout tends to require a certain skill or pre-existing readiness levels and target a different need as well. As such, a college student seeking to lose their freshman fifteen might have a different workout to consider that, say, a varsity player seeking to maintain their conditioning for a big game. Jogging, weights, and even the currently popular CrossFit styles will appeal to different people. Should you decide that you’ve had your fill of the traditional workout style, and thus want to give CrossFit a whirl; here are some ideas that might help in CrossFit endurance. Brace for bad days No workout is perfect, no gym, no person. Ups and downs are just to be expected, and sometimes it really is going to suck. Exercise can take a toll, and it probably will, by design – you’re putting your body through a lot, after all. But keep the reason you’re doing this insight, and make the most of the good days when they come (and they will, too – it’s not ALL difficult). With better CrossFit endurance, you’ll find your mental toughness will grow alongside your physical toughness, and your outlook on life, in general, can be reshaped as well. Feel free to ask questions Crossfit is a funny gig in that there are even unique bits of jargon floating about characterizing it as a unique experience. This isn’t something deliberately done as a branding gimmick, either – every locale will have its own lingo, so to speak, and this is no different. Even outside terms like WOD and AMRAP, you might have certain questions about how things work. Feel free to ask others if there’s something you don’t know, and then pay it forward by answering questions for later newcomers, thus making them learn better CrossFit endurance. Consistency and patience is the key Results will follow suit after you keep at it long enough. It’s like any other workout in this regard – people don’t like CrossFit training because it gets them results faster and more easily, no matter how they feel about it. If you’re serious about wanting results, give this about three months to start showing your growth, and then call it if you must. Quitting after a couple of weeks because you’re not feeling any different is counterproductive. For most beginners, though, a month is usually enough to indicate a good amount of change that proves encouraging enough for them to continue for even longer.
KUNAL JHAVERI | 22 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
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
CrossFit training has become one of the preferred disciplines for people who want to get in better shape. The range of movements incorporated in this sport is unique and you can’t find such a combination in any other strength and conditioning program. Initially, CrossFit was the preserve of tough individuals such as police academy students, military personnel, and professional athletes. However, the tide has changed and it is now done by almost anyone who is willing from all age brackets, teens and seniors included. Just like any training, there is a possibility of being injured while working out. As an athlete, it helps to know the likely injuries and their main causes so that you can avoid them and in case you get injured, you will know how to get treated. Lower Back Pain This type of injury can range from a persistent irritating pain to a dull ache. It comes as a result of excessive stress on the lumbar spine. It is common for people doing squats and deadlift exercises. In order to prevent this CrossFit injury, you have to learn how to do stretching and strengthening exercises right. In case you suffer a lower back pain injury, the recommended treatment is to first bring down the weights or to the extreme stop any type of exercise which aggravates the pain. In this way, you give the respective injured body areas time to recover and heal. As a temporal measure, you can use kinesiology tape just to ease the pain. Anterior Knee Pain Knees are susceptible to injury during CrossFit training. This is because most of the movements are initiated from or involve the knees. Most of the knee pain incidences are usually linked with overuse and training, but knee pain can also point to a joint dislocation or to some extent a developing injury. Pain which occurs on a kneecap can indicate a condition which is referred to patella femoral joint dysfunction. In simple terms, it is the result of applying excessive pressure on a joint. One of the main symptoms of this condition is having difficulties in aligning your knee when doing a squat or lunge. To treat this injury, you can do light stretches, ice the knee, and lower physical impact. It is not advisable to apply too much pressure on your knees especially if you notice a swelling or dislocated kneecap. Tennis Elbow Even though its name is derived from tennis, this is a common CrossFit incident. Repetitive movements in CrossFit training can contribute to this injury. If you notice elbow pain developing, you should stop doing any activity until the pain subsides. When resuming training, you should start with a few stretches particularly targeting the extensor muscles. Rotator Cuff Tendonitis This is another common injury associated with CrossFit workouts. By all standards, the rotator cuff is one of most delicate joints in your body system thus susceptible to injuries. Many of the cuff injuries are associated with heavy and repetitive lifting exercises. Don’t ignore this injury. When it happens, the best approach to address it is by icing, massage, and a little bit of rest. In all the injuries discussed above, rest is very important because failure to take a break can restrict your range of motion and somehow undermine your future performance in CrossFit.
KUNAL JHAVERI | 07 Jun 18
Every Cross Training Athletes is concerned about their performance, how long they take to recover, and their overall health. However, one of the most important and often overlooked components is the diet. Nutrition and especially vitamins play an important role in determining how effective your Cross Training Athletes training, performance, and recovery will be. Some essential vitamins and minerals play a cornerstone role in fitness and health and as such should be integrated into your daily meals and lifestyle. Understanding how important each of these vitamins and minerals is and where you can source them from makes everything smooth and easier for you. Vitamin C This is one of the leading vitamins. It helps in strengthening your immune system, regulating the iron absorption rate, as well as neutralizing and stabilizing the free irons coming out of the oxidative process. Vitamin C has also been associated with stress reduction which helps out in recovering from the high-intensity workouts much faster. This vitamin can also be acquired from foods such as strawberries, melons, kale, kiwi, cauliflower, oranges, broccoli, pepper, and guavas. The daily demand for vitamin C is about 100 milligrams which is equal to 1 kiwi fruit. Since the body doesn’t produce or store Vitamin C, you need to include it as an essential part of your Cross Training Athletes diet. Vitamin D Vitamin D is at the forefront in assisting your body system in absorbing phosphorous and calcium. These are essential minerals in enhancing your capacity to generate testosterone. Bone development, immune functioning, muscle development, and the reduction of inflammation are all attributed to the work of vitamin D. The sun is the most significant supplier of this vitamin, and because people do not spend as much time outside, there is a danger of running into vitamin D deficiency. Research carried out by Harvard University showed that close to a billion people are already at risk. Apart from sunbathing, fatty fish, dairy products, eggs, and pork are essential sources in the Cross Training Athletes training. The daily demand is 15 micrograms which is equivalent to 3 ounces of salmon. Iron This mineral helps in transporting oxygen. It forms a critical component of hemoglobin, the substance responsible for carrying oxygen and red blood cells. You can find iron in seafood, red meat, dark green leafy vegetables, peas, beans, oatmeal, and even dried fruits such as apricot and raisins. During Cross Training Athletes WOD, a lot of iron is lost through sweat. Women require about 18 milligrams of iron per day while men need only 8 milligrams. If this is not met, chances of you experiencing headaches, dizziness, fatigue, and weakness are high. Calcium This mineral strengthens your bone health and plays a crucial role in muscular contraction. Calcium powers some essential processes like nerve transmission and blood coagulation regulation. You can find it in milk, cheese, spinach, yogurt, kale, and broccoli. The daily intake is 100 milligrams. Calcium deficiency may result in heart problems and bone weakness. To sum up the above, you should also consider including magnesium in the diet of your Cross Training Athletes. It helps in blood coagulation, relaxation of muscles, bone and cell formation, as well as energy production. The daily recommended intake is 300 to 400 milligrams which is equivalent to two cups of boiled spinach. You can find in nuts, avocados, bananas, fish, leafy vegetables, mineral water, and dried fruits.
KUNAL JHAVERI | 20 May 18
CrossFit has had the reputation of being a tough sport laced with some of the most gut-wrenching workouts. Nothing has changed and in as much as the coaches may usher you to a soft start in CrossFit training, know that as you proceed you will come to a point where your speed, strength, and endurance will be put to test. The beauty of these vicious and insane workouts is that they push your adrenaline into an overdrive and you won’t believe how your body responds to all this. You will be more resilient, lean, and so strong that nothing you face in life will intimidate you. The following are some of the CrossFit workouts that will push your body system to the borderline. Fran This is a series of quickly done pull-ups and thrusters. It is essentially a shorter workout of the day consisting of 3 rounds. In the first round, there are 21 reps per exercise. For the second round, you have 15 reps and the third and last round you have 9 reps per exercise. Fran is flexible and you can easily modify it to suit your ability. As you get into CrossFit, Fran is one of those workouts you will be exposed to. The pull-ups are the hardest and both men and women struggle with the same measure. The challenge time is 5 minutes. Filthy 50 If you have never done this WOD before, its exercises may seem endless and taxing. The entire circuit has 10 different CrossFit workouts each having 50 reps and done in quick succession. You do 50 box jumps, 50 kettlebell swings, 50 jumping pull-ups, 50 back extensions, 50 push press reps done with 45 pounds, 50 double-unders, 50 wall balls done with a 20-pound ball, 50 knees to elbows, and 50 walking lunge steps. Through this workout, you will learn the basics, but also the insanity of CrossFit. The knees to elbows workout are the most difficult and the fact that Filthy 50 tasks the entire body means you have to be good at everything. The Seven As the name suggests, there are 7 rounds of each exercise and done quickly. In a typical cycle, you will have 7 rounds of the following CrossFit workouts: Burpees Kettlebell swings Deadlifts with 245-pound weights Thrusters with 135-pound Knees to elbows Handstand push-ups Pull-ups The most difficult exercises in this WOD are the thrusts and handstand push-ups. The challenge time is 20 minutes and you can modify the exercises to suit you. King Kong This is a relatively faster workout consisting of 3 rounds of exercises. It is some sort of a progression starting with a single deadlift comprising 455 pounds, thereafter 2 reps of muscle pull-ups, then 3 reps of squat clean done at 250 pounds and lastly 4 handstand push-ups. Both the deadlift and the squat cleans pose a real challenge to most athletes as they are extremely difficult. The challenge time is just 5 minutes and if you can power through this workout of the day, you are a real monster! These are a just a few of the many brutal workouts in CrossFit. You may also check Fight Gone Bad, Bull, Grace, Kalsu, and Chelsea.
KUNAL JHAVERI | 16 May 18
Eating clean is by all means recommended and highly encouraged in CrossFit nutrition. This is because the micro and macronutrients need to be put in a check for your body to benefit in enhanced performance. That said, it is almost impossible to maintain a lifestyle of high-intensity sporting if you eat clean a 100% of the time. This is because the intensity of CrossFit exercises requires a significant quantity of calorie intake to support it. Treading the thin line between eating clean and eating enough for CrossFit performance is not easy. Athletes are slowly easing into the clean eating culture to tackle their nutrition needs and thus run into the danger of minimal eating. If you are aspiring to pack on muscle, lose fat, improve your lifts, and get stronger, you need to seriously think about what goes into your mouth and how much. Balancing between Eating Enough and Eating Clean When trying to gain strength and muscle, there is a limit to eating clean. A balance has to be struck between eating what you like and eating clean so that you can stick with this CrossFit nutrition and make it part of your lifestyle without too many sacrifices. Eating Clean as a Lifestyle This is not about going for 2 weeks or 2 months on a diet just to lose weight and then embark on your old life. It is about living a life you enjoy while at the same time pursuing your health goals. When doing high-intensity CrossFit training, you are literally chasing after the numbers. This means your body system needs to be replenished with the nutrients necessary to help you fuel and recover after a workout. From experience, this is difficult to achieve when eating clean all the time. Striking the Balance There are two ways you can tackle this. The first is to eat clean 90 or 100% of the time and thereafter indulge in less clean sources so that you can get the much-needed extra food. Alternatively, you can eat clean about 75% of the time and spend the rest on eating enough. For the 25%-75% approach, how you allocate the non-clean eating (25%) will determine how sustainable your diet will be. Some athletes use cheat meals in the name of CrossFit Nutrition, but these lack long-term sustainability and may not fit well into your lifestyle. The easiest yet effective way is to restrict the 25% to non-clean eating at least on a meal per day preferably on your post-workout diet. Putting the Theory into Practice Taking homemade chicken, spinach, broccoli, and a side of peas together with potato wedges and some sour cream can give you a good balance between a satisfying meal and a clean meal. The potato wedges will spike up your calorific intake and edge your carbohydrate count closer to your target. This can be a good post-workout meal. When you are having an unhealthy day, you can use smoothies to boost your clean percentage. Avoid eating store sandwiches and instead, go for real homemade food. There are lots of foods outside there that promise a clean CrossFit diet, yet do not measure up. Beware of such foods.
KUNAL JHAVERI | 14 May 18