Have you ever thought how you could gain a perfect fit body without lifting heavy weights? Well, there are lots of exercises that can assure you of an overall fitness and strength improvement without the hassle and nightmare of pulling and pushing heavy loads. The most popular CrossFit workout that can give you exactly this is walking lunges. Whenever people get into an exercise, their main aim is to achieve overall fitness and particularly tone their muscles. That said, there are parts of the body that subconsciously tend to be left out during these routine workouts. These are the outer and inner thighs. These muscles are important, but surprisingly some athletes are not aware of this. Toning up the inner and outer thighs makes you appealing as well as boosts your athletic performance and promotes hip stability. Lunges give you an excellent way to strengthen your hips and develop thigh muscles. It mainly concentrates on two types of muscles: the knee extensors and hip extensors. The lunges movement is similar to squatting save for the wide range of motion and stress on the muscles when performing lunges.  For purposes of discussion and analysis, lunges can be divided into two walking lunges and stationary lunges. Stationary Lunges This type of lunge comprises a downward movement where a strong eccentric contraction of the glutes, hams, and quads is exerted. This ensures the whole bodyweight falls on the forward leg. At the same time, the backward leg gives you better support and balance. On the upward movement, both the front and backward legs bear the pressure and push your body back to the standing position. Walking Lunges In this lunge, the downward movement remains almost the same with an equal amount of pressure exerted on the thigh and leg muscles. However, on the upward movement, the focus is on the forward leg. The muscles of this leg contract to stand straight again. If there is one thing you need throughout this CrossFit exercise, it is stability. Since walking lunges are preferred to stationary lunges because they utilize all the thigh and leg muscles, they do not work the rear leg muscles as effectively, and this is why it is critical that you perform both stationary lunges and walking lunges at regular intervals. What You Gain from Walking Lunges There are lots of benefits, which you can get from walking lunges some of which include: Improved Balance –Since the lunges workout involves both sides of your body, it helps in improving coordination and balance. Boosts Functionality –Walking lunges train your body in a way to improve its functionality as well as helping you to acquire a better body posture. Symmetrical Toning –By the fact that walking lunges focus on some of the most ignored parts of your body, they help in achieving a symmetrically toned body. They address some of the other body parts which other exercises overlook. Improves Hip Flexibility –Walking lunges enhances the flexibility of your hip flexor muscles which may become tight because of the sedentary lifestyle most of us lead. In addition to the above benefits, including walking lunges in your CrossFit training routine enhance core stability, tone gluteal muscles, and gives rest to your spine.

L-Sit is a deceptively difficult CrossFit workout which you should think about adding to your staple if you want to blast your abs and triceps. When you look at a male Olympic gymnast, one of the things not hard to notice is the insane triceps and rippling abs. To any average person, this is an impressive development which can only be achieved through weightlifting. However, gymnasts know that you can achieve the same look without the need to pile up weights. By using your bodyweight as resistance, you can work out and replicate quite a number of the signature moves of gymnasts. L-sit is one of those moves that target your abs and triceps with precision. The benefits of this exercise go beyond the visual into giving you a solid body, chiseled abs, filled out sleeves, and impressive shoulder health. If you are into deadlifts which you must be as a CrossFit athlete, L-sits will help your performance in this CrossFit workout as well. Doing the L-Sit To perform this CrossFit workout, get yourself a pair of parallettes which are nothing, but a tiny version of parallel bars. If you work out in a well-equipped CrossFit gym, you may be lucky to find some in there. If for some reason you don’t find parallettes in your gym, get hold of dip bars or push-up bars and do your L-sits there. The bottom line is to get two secure and sturdy platforms measuring the same in height and which will lift your butt gradually off the ground. Position yourself in between the parallettes and set your shoulder width apart. Using a neutral, but firm grip, slowly push your body upwards from the ground as you lock your elbows in the same style you do when you are at the top of a dip exercise. So when you lock your knees and tightly hold your legs together, then make sure you keep your shoulders down to form a 90-degree right angle with your torso. Allow your legs to stretch and remain parallel to the ground. L-Sit Variations Just like other workouts, the L-sit has lots of other intermediary variations. The following are few of the popular ones. Tuck L-sit – Regarding positioning, the tuck L-sit resembles a chair L-sit with the only exception being that you tuck your knees close enough to your chest instead of keeping your thighs parallel to the ground. This works out the core, triceps, and your rear deltoids. One Leg Straight L-sit – This is a cross between a regular L-sit and a tuck L-sit. One of your legs is extended straight out and the other tucked in. Ensure you alternate your legs during the training. If you can, do a bicycle variation so that your legs alternate during the entire set. V-sit – The difference this brings to the L-sit is that your legs are raised much higher than the parallel position. It is an excellent muscle building exercise and will most definitely turn heads in the gym. The last variation to add to your CrossFit training schedule is the L-sit on rings. However, it is recommended that you try it out after gaining proficiency with the normal L-sit exercise. What makes this L-sit variation brutally challenging is the instability of the rings.

Creatine is one of those supplements best suited for the job. Anyone wanting to improve their CrossFit workout performance, creatine is the supplement to go for. Regarding popularity, this sports supplement is arguably more peer-reviewed than any other. The number of positive testimonials from CrossFit alone is sufficient to convince you that it is crucial and should be included in your diet. As early as the 90s, creatine had already started becoming a popular sports supplement, and to date, its benefits have continued growing. Below are some of the ways this amazing supplement will help you in boosting your CrossFit workout performance. The beauty of every claim around creatine is that it is supported by scientific research and proven real-world testimonials. Creatine Enhances Your Strength Studies done reveal that the amount you can lift in workouts such as deadlifts, bench presses, and squats can improve by as much as 50% more when you are in this supplement. This surpasses by far the gains you can make in 8 to 12 weeks when exercising without supplementing. Faster Muscle Building It is common to hear an athlete has gained 5 pounds of muscle or even more after a few weeks of using the supplement. Critics have argued that what creatine adds is only water weight and not real muscle and therefore can be lost quickly. Again, studies have proved the critics wrong because creatine adds pure muscle with very little water. Since creatine is stored in your muscles and not under the skin, you will not look bloated or puffy, but rather your muscles will look fuller and better. Fast Recovery Between Sets The number of reps, which you are capable of doing will depend on a great deal the recovery and the quality of it in between your sets. Creatine helps in getting your muscles recover faster which means you will put more effort than you normally would in the next set. As the set progresses, you become much stronger. Apart from the above benefits, creatine also reduces your chance of cramping. We all know that cramping in the middle of your CrossFit training routine can easily grind your CrossFit workout to a halt. The Best Creatine Supplement for CrossFit There are a lot of creatine-based supplements in the CrossFit industry, and this may confuse you when you are searching for a credible variety to supplement your CrossFit workout. Without fronting any names, the best criteria to follow when shopping, is to look for that variety that is tested before and after packaging for purity. The only ingredient present in the supplement whichever brand it is should be creatine monohydrate. Also, every serving of the supplement should give you an equivalent of 5 grams of creatine. Lastly, the creatine supplement you purchase should be micronized. This means it is milled into tiny particles thereby helping it to dissolve faster and remain dissolved even while drinking. The best way to take creatine is fast to load it. This is where you take sufficient creatine to fill your muscles. For this reason, it is called the loading phase. The second step is the maintenance phase where you just take enough to fill up your muscles. The loading phase takes about 20 grams per day for a period of 5 to 7 days while the maintenance phase only involves taking 5 grams per day.

Body strength training is one of the workouts that has been getting exposure of late. Think of moves such as the human flag which initially was only done in circus arts, is now in TV commercials. CrossFit gym goers have become excited by the simplicity and beauty of using bodyweight to create new exercises which are challenging in their own measures. Bodybuilders and the folks from calisthenics have lots in common than they may realize. The following moves will give you the best of both bodybuilding and callisthenic worlds to help you achieve your athletic and aesthetic goals. The Full Back Bridge This is a timeless, functional movement which also makes up for an impressive visual. For those who have tried it, they can tell you that this movement is instrumental in improving your flexibility as well as total body strength. If you have never attempted bridging, the first try can be quite humbling because even the strongest athletes in the gym struggle to hold a full back bridge. Just like another CrossFit workout, the back bridge comes with its own set of variations. The advice is to keep on progressing into dynamic versions that will challenge not just your strength, but also flexibility. It doesn’t really matter how you do back bridges; they always work wonders for your posterior chin especially the spinal erectors, glutes, and hamstrings. The L-Sit Being a classic isometric exercise, the L-sit works out the entire body. It emphasizes the abdominal muscles as well. The basic L-sit CrossFit workout is done on a pair of parallel or just any other elevated sturdy surface. To do this workout, you hold yourself upright in the same position as if you are at the top of a parallel bar dip and then raise your legs and allow them to stretch straight right in front of you to parallel the ground. Your body should wind up looking like letter “L.” The tangible benefits of L-sits include building shoulder strength and core strength. Elbow Lever Performing this CrossFit workout requires flexibility, mental focus, and above all grace. It is one of the few exercises which help in developing balance and strength throughout the body. As you practice this move, you will learn how to build serious core strength as well as total body tension. To do an elbow lever, leverage your hip bones up against the elbows as you balance on your hands and your body completely outstretched. Your palms should be on the floor, and your fingers are pointing towards your legs. Bend your elbows in such a manner as to rest your hips on them. Gradually shift your weight forward and move it away from your feet up until you float up off the floor. Once you get this move right, you can start raising the stakes by doing the single arm version of it. The Archer Pull-up This is a great way you can use your bodyweight to add some degree of resistance to your traditional pull-up CrossFit exercise. Start as if you are doing a normal pull-up, but gradually bend either your left or right arm as you slowly pull your chin over the bar. Your torso will shift towards one side while your arm stays straight on the opposite. Your legs should be slightly to the side so that you achieve a counterbalance. To get the most out of this move, do it on alternating sides.

The power to see a race to its end comes from within. If you want to live a more excellent life, add sprints to your CrossFit training schedule to build muscle, lose fat, and improve your health. With sprinting, you can be sure that you are getting back considerably more health benefits than the effort you put in. While most people think of sprinting from the physical dimension only, it also impresses upon your psychology. Another advantage with this workout is that it takes relatively less time, but gives you lots of advantages. One thing to note is that a difference exists between high-intensity training which consists of alternative busts of intense activity and intervals of rest and all-out sprinting which majorly involves moving at fast speeds for some distance. The difference is not just in the protocols, but also in the training outcomes. The following are some of the reasons why you should also consider doing sprints. Fat Loss According to research, adding the instances of sprint CrossFit Training Schedule in repition may condition your body to produce significant fat loss within a short time. Compared to steady state aerobic training, sprints are much more effective in cleaning up body fat. Depending on your training status, protocol, and initial body composition, sprint training can cut your body fat by anything between 10 and 20% over a 12-week duration. Muscle Building and Targeting of Fast-Twitch Fibers The power of sprint training in building muscle cannot be questioned. Also, it increases the strength and size of some of the most powerful, fast-twitch fibers. Studies reveal that sprinting enhances protein synthesis pathways by a whopping 230%. Combined with the right CrossFit nutrition and recovery, muscle building happens almost naturally. Repeatedly, sprint training has been shown to enhance anabolic hormones which in turn improve body composition. For instance, some male wresters who engaged in short sprint training increased their testosterone levels while decreasing their cortisol levels. The balance between these two hormones leads to fat loss and muscle building. Enhanced Work Capacity and Endurance Compared to steady-state endurance training, sprint training has been seen to be more effective in improving endurance capacity and maximal oxygen uptake. The reason behind this is that repeated intervals done at high intensity require the body system to utilize energy more efficiently by increasing glycogen amount that can be stored in the muscles. Also, intervals in CrossFit Training Schedule, enhances the ability of the body to remove waste products during the exercise thus leading to over 50% increase in muscle buffering capacity. Improved Heart Health Based on comparison studies, that were done between endurance and interval training, it has been shown repeatedly that intervals yield better cardiovascular outcomes. For instance, a study done in 2008 showed a significant decrease in chronic inflammation which has been associated with heart function damages in people who do the sprint. Last but not least, sprinting improves your insulin sensitivity and energy usage. Some studies have shown improved blood sugar tolerance and insulin sensitivity in athletes with alternate bursts of exercises and rest periods. This is mainly because sprints reduce chronic inflammation as the body cells must adapt to efficient production and usage of energy.

In CrossFit, there are different modalities one of which is the bodyweight modality and the other the weightlifting modality. One thing you should know as an athlete is that during CrossFit training, you have the option of concentrating on one modality and not giving much effort to the others. However, the danger of this approach is that you will become a specialist in one and lose the ability to perform the other tasks across the board. It’s therefore important not to be persuaded that one modality is superior to another. In your CrossFit journey, fitness, and life, they are all equal. Common Weightlifting Movements There are several weightlifting movements you will encounter while attending CrossFit training sessions, each exercising a certain section of your body and a specific group of muscles. Some of the common ones include: Deadlift –This is further divided into sumo and conventional deadlift movements such as Olympic lifting or powerlifting. Squat –This is a staple in CrossFit, and it has variations which include back squat, front squat, overhead squat, and Zercher squat. Press –This is arguably one of the most common weightlifting movements. It is divided into a number of variations some of which are push jerk, push press, sprint jerk, bench press, squat jerk, and strict. Dumbbell and Kettlebell –These weightlifting movements also have their own variations. It is evident from the above list of movements that weightlifting differs to a great measure from gymnastics. While it is true that both weightlifting and gymnastics have simplistic movements such as deadlift and push-up respectively, they also have complex movements such as snatch and the butterfly pull-up. When working any of the above weightlifting movements under the CrossFit training sessions, especially the Olympic variations snatch and clean & jerk, you are preparing the body system to apply more force to your muscle groups in a proper sequence which means starting from the core to extremity. The beauty with CrossFit is that Olympic weightlifting is oftentimes done and made readily available to everyone. Instead of doing isolated movement patterns, it helps a lot to do complex movements because this is part of our human nature. Benefits of Weightlifting Movements Every time the word weightlifting is mentioned, images of people doing bench presses and curls conjure up. However, the truth is, there is more to weightlifting than curls and bench presses. There are lots of benefits associated with this modality and below are a few of them. Muscle Addition and Fat Burning –When you lift weights, you will build muscle. Everyone loves being ripped, bulky, toned, and shredded. Adding muscle involves fat burning which in the end gives you a lean body mass. Training Your Body on Correct Movements –Your body and that of other athletes naturally moves in patterns that are familiar. It is therefore upon you to train it on how to move efficiently and correctly. This is why going through those barbell drills, dip pulls, dip shrug, and other CrossFit workouts help. They engrain a specific movement pattern into the memory of your muscle. Apart from the above, there are health benefits such as improvement in coordination, activation of motor units, burning of visceral fat, as well as enhancing your VO2 max.

To ensure a proper running posture, form, gait, and efficiency, you need sufficient hip extension. Without knowing, some athletes engaged in CrossFit training suffer from restricted or inhibited hip extension. This may lead to the decreased running economy, overstriding, poor movement patterns, and the potential risk of injury. The most reliable muscle and primary hip extensor in your body is the gluteus maximus. When this muscle is well developed, it allows for better bipedal locomotion as well as improved running ability. In order to perform the most basic and primitive movement patterns, you need a proper activation of the hip extension and glute max motion. This is particularly necessary when performing exercises such as throwing, jumping, punching, bridging of the hips, squatting, swinging an object among others. When you have limitations in gluteus maximus or hip extension activation, your static posture will also be affected. Why Hip Extension Maybe Restricted There are many reasons behind the limited hip extension. The key is to find the source of your particular restriction as this will open the avenue to the most efficient and effective treatment. The very common problems of hip extension restriction according to CrossFit training, includes: Hip flexor contractures Tightness or thickening of anterior hip capsule following a period of prolonged immobilization Articular or bony defects Movement pattern avoidance due to previous injuries or a conscious attempt to avoid perceived pain In addition to the above, poor ankle mobility can also limit your hip extension in gait. How to Improve Your Hip Extension A few of the above and other restriction may require dedication and time to resolve. However, some of them can be resolved quickly which is good news for any athlete. Tissue extensibility issues are the ones that may require dedication and lots of work to respond because they are a bit slow. You may need to devote up to 5 minutes of stretching a day for 3 months straight to start realizing some real tissue length changes. In the event you have multiple issues occasioned by a restriction in your hip extension, you may need the help of your instructor in the CrossFit gym to pursue a combination of techniques which address both the slow responding issues and the rapid responding neuromuscular issues. Among the techniques used to correct hip extension issues include: Instrument-Assisted Soft Tissue Mobilization (IASTM) This technique from CrossFit training can be undertaken using some instruments including Graston tools, the end of a reflex hammer, and Gua Sha tools. The IASTM technique helps in increasing hip extension and may result in prompt changes to your hip extension ROM. The advice is to seek the help of a physical therapist or a trainer especially if you don’t have any knowledge of this technique. Hip Reset Technique This method of correcting hip reflection issues quickly reduces spasm or hypertonicity and allows for a much greater hip extension. Doing a set of 10 to 15 reps should enable you to record some improvements. For this technique to have lasting results, you need to repeat it now and then. Other techniques to include in your CrossFit workout schedule are joint mobilization, proprioceptive neuromuscular facilitation (PNF) stretching, and lunge position stretch.

Some of the top CrossFit athletes display amazing levels of abdominal training and core strength. When you get an opportunity to watch CrossFit games, you will undoubtedly see some of the most impressive midsections in the industry. If you have been wondering what you can do to achieve such a midline, the secret lies in the abdominal journey which starts from the toes to bar. Core training has numerous benefits such as spinal stability and enhancing overall strength in squat, deadlift, and press movements. The following are some of the benefits of toes to bar that you can’t afford to miss out on. Enhanced Muscular Demands The toes to bar movement involve lifting from a slightly hyper-extended position with your shoulders and hips opening to a fully contracted position at the very top. To execute the full range of motion, you need greater amounts of muscle strength, coordination, and control. The kip adds a component of speed and momentum which result in high energy expenditure during the eccentric portion of the CrossFit workout. Also, the lifter is required to load greater amounts of body mass which ultimately leads to hypertrophy and excellent results. Improvement of Shoulder, Grip, and Back Strength Hanging from a barbell while your body is in a dynamic motion is a crucial skill. It requires an excellent range of motion from your shoulder capsule as well as stability and control in your scapular regions and upper back as explained in CrossFit Workout session. Also, you need high amounts of grip and arm strength to control and support yourself during the longer sets. The toes to bar challenge most of your supportive muscles located in the upper body and hips which enhances the overall performance and strength. When you increase the supporting muscles of your body which assist in the toes to bar movement, you can then target a much larger chunk of muscle mass in the hip flexors, serratus, upper and lower abs, as well as obliques. Efficient Sit-Ups The toes to bar movement unlike other CrossFit gym exercises don’t require as many repetitions to be done yet it gives you the same benefit as that you will get in doing endless sit-ups and crunches. This means you will spend less time training your core while you achieve greater results. Through the enhancement of muscular demands and complexities of core training, you can up the effectiveness and efficiency of your training to optimize on results.