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
Traditionally, CrossFit has been a preserve of athletes, recreational exercises, and even the military. It is simply a strength and conditioning program that helps you to get into shape, improve your performance, as well as health and wellness. There are lots of other benefits that CrossFit Workouts gives you, but its main focus is in keeping you fit and healthy over time. Maximizing Fitness through Physical Skills The individual exercises included in the CrossFit training program are specifically chosen to help you attain a purpose. There are 10 physical skills that CrossFit builds into you which maximize your fitness. Among these skills are stamina, agility, speed, cardiorespiratory endurance, flexibility, balance, coordination, strength, power, and accuracy. For instance, CrossFit uses rowing and running to help you build cardiorespiratory endurance as well as stamina. Weightlifting exercises such as deadlifts and squats can significantly help you in building strength. As a beginner in CrossFit, you will gradually see the benefits of this training in as little as 2 or 3 weeks. CrossFit Long-Term Benefits One of the reasons why CrossFit is a darling of many athletes is because it gives you short-term, medium-term, and long-term benefits. A few weeks after starting out in CrossFit, you will start seeing your fitness level rise. However, building on all the skills as listed above is something that cannot be done in a few weeks or months as mentioned by the experts from CrossFit workouts. Rather, it takes dedication and commitment over the long term. The lifetime approach of CrossFit revolves around the continuum of wellness and sickness and blends various elements including exercise and diet to optimize your wellness while reducing chances of sickness. Universal Scalability of Workouts When you watch CrossFit for the first time, you may be excused to think that it is designed only for individuals who are extremely fit. On the contrary, CrossFit is a journey that has an entry point for everyone. It doesn’t matter your fitness or ability level; the fact is that you can complete CrossFit WODs. How to achieve this is simple, you can design your individual workouts to accommodate your fitness level. As you become more fit, the workouts are scaled by adjusting the load and intensity. For instance, if you are an elite athlete, you will lift heavier loads at a higher intensity compared to someone who is just in to lose weight. As your body adapts to the CrossFit workouts, your fitness level improves. Measurability and Repeatability of CrossFit Workouts Every workout that is built in CrossFit is not just measurable, but also repeatable. There are common techniques often used in measuring the performance of your workout and this includes weights, distance, rounds, time, or even repetitions. CrossFit employs a series of workouts known as girls and heroes to serve as the benchmark workouts against which to track and monitor your performance and success. At the beginning of the month, you may perform a certain workout so as to obtain baseline information and then do it, later on, say in 6 weeks, in order to measure your progress. Getting into shape through CrossFit exercises is not a difficult task, but it requires a combination of discipline and commitment.
KUNAL JHAVERI | 08 Jun 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
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
If you are a runner and have been working hard to increase your mile pace or simply boost your short sprint speed, strength training could be all that you need. Strength training has been a go-to program for athletes in endurance sports such as rowing, cycling, swimming, and skiing. There are lots of benefits attached to strength training such as fat loss which in the end prove beneficial for your running career. There is a possibility you have been in a CrossFit training program, and you have not as yet realized the benefits that others are speaking about. Well, it is one thing to do strength training in CrossFit and totally another to do the right kind of CrossFit training. Protocol matters and you need to get it right. Among the reasons you should embrace strength training in your running career include: Enhanced Speed Research proves it that strength training can make you faster. It doesn’t matter whether you run short distance races or you were a long-distance runner, one of the things you will experience when you start strength training is that your pace will pick up gradually. Strength training improves leg strength and your body’s efficiency to utilize oxygen and energy. The main goal of endurance training is to enhance the ability of your body to properly utilize oxygen. This utilization is measured by the maximal oxygen uptake also known as VO2 max. If you can decrease the oxygen your body takes in at certain speeds, you will be able to maintain a fast pace for a much longer period. A Better Final Kick Strength training helps you generate more force every time you kick off the ground. When this is combined with efficient usage of energy and a better running economy, your final kick will be amazing. Strength training achieves this by increasing the proportion of your type IIA muscle fibers which fatigue much slowly and have the capacity to produce a burst of speed and power. Decreased Body Fat Through strength training programs, your body will lose fat and become lean. Body fat slows your metabolic rate and produces some substances that increasingly make you fatter such as adipokines and aromatase. On the other hand, muscle and lean tissue enhance metabolism and this, in turn, makes you a better runner. Experience and elite runners will tell you that CrossFit workouts which mainly consist of high-intensity CrossFit training are the go-to for fat loss. A Better Body Composition Research has proven that if you properly program through strength training, you can get in shape and gain muscles. The major concern among competitive endurance athletes is that strength training may make them gain body mass which is detrimental to optimal performance. However, to counter this argument is the fact that strength training enables your body to gain muscle mass, but in the legs which make you a much faster runner. To add to the above, strength training is one of the CrossFit exercise routines that will most certainly go a long way in helping you to get rid of chronic pain and nagging injuries. It will also assist you in correcting structural imbalances which have largely been classified as precursors to injuries.
KUNAL JHAVERI | 10 May 18
CrossFit is a powerful strength and conditioning program that the military, police officers, and athletes have been using for quite a while. The nature of the workout program design has sparked interest in many people and as a result, has lots of followers. The health, wellness, and performance benefits that accrue to CrossFitters are many and varied. The added advantage of CrossFit is that it aims to keep you healthy and fit over your lifetime. Physical Skills The CrossFit workout program and all the exercises it includes are intentionally chosen and designed to maximize your fitness. This is achieved by building certain physical skills which include strength, stamina, cardiorespiratory endurance, agility, speed, flexibility, power, coordination, balance, and accuracy. CrossFit utilizes exercises such as rowing and running to build stamina and cardiorespiratory endurance while exercises such as deadlifts and squats are reserved for building strength. If you follow the CrossFit program keenly, you will realize lots of benefits and greater muscle definition in as little as 2 to 3 weeks. Long-Term Benefits While it is possible to experience phenomenal changes to your body fitness levels in just a few weeks, the CrossFit training program is designed to enhance your health and wellness for life. CrossFit is not a one-off program, but rather a lifestyle where you dedicate yourself and make commitments for a lifetime of fitness. This lifetime approach will see you getting sick on the one hand and achieving amazing levels of wellness on the other. It is more or less a continuum. The CrossFit program brings together lots of elements such as exercise and diet to optimize the wellness levels of your body and avoiding sickness. Scalability of CrossFit Workout program CrossFit is one of the most accommodating programs. Irrespective of your fitness level, you can complete a workout. To do this, you have to design your workout for scalability. It is important to note that scaling of workouts involves making adjustments to the load and intensity, but not the overall program. For instance, you will see elite athletes using heavier loads and working out at higher intensities than a person who is merely looking to lose weight. Because of this, your fitness levels will constantly improve the more your body adapts to these workouts. Progression What gets measured gets done. In the CrossFit program, this is a truism because every workout is measurable and repeatable. There are common techniques for measuring your performance during workouts, and these include rounds, weight, time, distance, and repetitions. There are some workouts named after heroes and girls which are used as benchmark workouts to allow you to track and monitor your success over time. At the beginning of the month, you may perform a certain exercise or workout to establish your baseline information and then do it again in like six weeks to see where you are regarding progress. Getting into shape, therefore, is a combination of all the above. Let speed not be a priority, but rather listen to your body as it graduates up to the scale because this is the real transformative progress.
KUNAL JHAVERI | 28 Apr 18
Pull-ups are among the most versatile CrossFit exercises today. You can decide to do them simply with your bodyweight, using your narrow and wide grips, throw in some chains, or better still do the exercise with your palms turned over and doing a chin up. There are lots of benefits that pull-ups confer on your body amongst them strength, development, and muscularity. While many CrossFitters appreciate these benefits, they also affirm to the fact that pull-ups is one of the most difficult exercises to do. Below are some of the reasons why you may still be struggling to master this workout. You are Too Heavy Pull-ups is one of those CrossFit exercises which requires a complete balance of strength. This means you should be stronger compared to your body weight and also light. Many times, athletes have had trouble with bodyweight movements because they are heavy and their general physical preparedness is minimal. If you have a lot of fat that you need to lose and your shape is not in line, you need to first start tackling the obvious obstacles before you engage fully in pull-ups. For instance, your CrossFit nutrition should be in order to help you cut some weight. You should also focus on heavy resistance training with dumbbells and barbell and undertake other activities including walking, biking, swimming, sprinting, and rowing. Your pull up numbers will also soar if you tighten your nutrition plan and get rid of the excess body fat. Your Grip Strength is Wanting People who come from sedentary backgrounds are usually disadvantages in that they don’t play as many sports and their activity level is generally low. As a result, their grip strength tends to be lacking and this undermines their pull-ups. In order to enhance your grip strength, you need to undertake exercises which involve static contractions of the forearms, hands, upper back, and shoulders. Try hanging up on the pull-up bar for a few minutes, take a long walk while carrying two kettlebells, or load up barbells and time your holds for anything between 30 and 60 seconds. You Over-Rely on Bands Bands give you resistance or assistance at certain points in your range of motion. However, they can have a major disadvantage in these CrossFit exercises. The most unfortunate thing is that many people hit a snag when they try this and get their chin over the bar. At the top of the pull-up, the band gives you least assistance yet this is when you need it the most. On the flipside, they give you the most assistance on the bottom part of your range of motion. Because of this, people fail to gain a mastery of pull up even after months of exercise. Inadequate Practicing In CrossFit training, you are what you continuously do. If your specific work capacity sucks and as such forced to jerk your body around so as to get your chin over the bar, you are simply teaching your body to go through an inefficient movement pattern. Unlearning a bad form is difficult hence it pays to do it right the first time. You can start by hanging on a cheap pull up bar as you take the numbers and do your sets. Each week add reps as you grease your grove to take advantage of enhanced training frequency to perfect your movements.
KUNAL JHAVERI | 10 Apr 18