These three CrossFit workouts are usually short and super intense. They are a combination of gymnastics, sprints, ply metrics and Olympic weightlifting. There is always plenty of good reasons people keep coming back for more of these. The CrossFitters’ workouts of the day (WOD) are normally done in groups; points measured and recorded just like a sport. This encourages friendly competition and acts as a motivation.It’s almost always that after just 10 weeks of intensive training which includes lifts like the squat, deadlift, the clean, snatch and overhead press are usually performed as quickly as possible. Here are three that will really challenge but keep you yearning for more. Fran Fran is undeniably one of the most popular and dreaded workouts of the day. To do it successfully, you need to be in a standing position holding a barbell against your shoulders. Gently squat and keep the bar at shoulder level. All this while your palms should be facing up, elbows extended out. Rise again to your standing posture as you keep thrusting the weight over your head into a push press. Do these use a rapid burst of motion? Eliminate routine by performing 21 reps, countered by 21 pull-ups in a 21-15-9 scheme. Annie Annie is one CrossFit workout that makes you able to crank out 150 of the wild double-under. Most people pick it up almost immediately, while others find that they need more practice to master the trick.To do it, you are going to need a jump rope; about chest height as you stand on it. Now start jumping with both feet together. To do a double-under in the process, jump a bit higher and then turn the rope twice as fast so that it can go under your feet twice before it lands. Once you can work your way up to several double-under in a row, you’re set for the Annie. Angie WOD This is a straightforward CrossFit workout that combines basic bodyweight exercises for that intense full-body workout. You need to complete all reps of one exercise before you move onto the next workout. Angie, combined with Fran, it should be an awesome WOD, this means you can use it to keep track of how much you have progressed over time.
Most beginners who sign up for CrossFit show up with some preconceived notions about CrossFit workouts and how generally the experience will be. Some of them have watched videos and read articles on the rigorous nature of CrossFit workouts and tend to be a little bit worried and scared. However, CrossFit has another face, especially for beginners. Instead of putting newbies through a thorough and high-intensity training experience, trained CrossFit professionals ease their students into the program in a smooth way so that they can have the inspiration to come back. The following are some of the basic tips on how to embrace CrossFit and keep it going through and through. Positivity and Patience The initial months of CrossFit are certainly the toughest. This is because a majority of the movements are new and the anaerobic training is somewhat uncomfortable. To go through the startup stage is for you to be focused and have faith in the CrossFit program. Listen carefully to your coach to have an understanding of the basic movements and how to follow their cues. Make Attendance and Punctuality Your First Mission Your first goal should be to show up daily or according to the schedule. In the beginning, most people do not have an idea of their physical form to set any meaningful CrossFit goal. With attendance and punctuality, you become aware of the movements and how to flow well in the CrossFit gym. This helps you in coming up with personalized goals. Feed Your Body System CrossFit is characterized by a mixture of high intensity and lifting metabolic training. This places huge and tremendous demands on your body for muscle tissue rebuilding and energy. In most training, the coach introduces a tailored nutrition program that works in combination with the workouts to enable you to achieve your long-term goals. The observation most coaches make of beginners is that they fail to fuel their body systems adequately. It is important you eat enough to balance out your nutrition needs. Pay Attention to Technique It is scientifically proven that it requires about 550 reps to establish a motor pattern. On the other hand, you require approximately 5,500 reps to unrun a bad habit. Instead of focusing on heavy weight or speed, your attention should be on mastering the techniques involved in learning basic movements. Once you learn the technique, it will naturally pave the way for much greater gains. Work on Your Muscle Soreness As the training loads more demanding functional movements and the intensity move towards the peak, muscle soreness may set in. The impact this has is to make you stop the training which unfortunately can reverse the gains you have made. Muscle soreness is part of the CrossFit game and as such, you ought to learn how to manage it. You can buy a foam roller for in-house workouts and after your CrossFit class, remain behind for about 10 minutes to stretch before leaving.To add to the above tips, ensure you set long-term goals to help you sustain energy and make CrossFit more satisfying. In this way, your CrossFit for beginners experience will be one of the most rewarding.
CrossFit is a workout based on functional movements. It provides the ability for the muscles to perform real-life challenges with high intensity. It is developed to enhance an individual’s competency at all physical tasks. With the help of it, athletes get trained to perform successfully at diverse, multiple, and randomized physical challenges. CrossFit is certainly a great way to stay fit and get some variety for those who already have a strong base and solid aerobic. How is CrossFit Training Different? CrossFit is one of the efficient ways to get in shape whether you are a sedentary desk jockey or a world-class athlete. The training will be different in weight and endurance, but the approach is same, and everybody can improve in the ten generally recognized physical skills: Cardiovascular and respiratory endurance Stamina Speed Agility Power Accuracy Coordination Flexibility Balance Strength Benefits of CrossFit Training: The intense CrossFit workouts help in weight loss. It will release lactic acid and also boost metabolic rate. You will be able to burn calories for about 12 to 14 hours after your workout, depending on how intense it was. The CrossFit training helps to tone your muscles. When you lose the fat, your body will look toned, and the jiggly bits that used to be the bane of your existence will melt away revealing a svelte or sinewy body, depending on your gender. CrossFit helps thousands of people to have fantastic body transformations. It increases strength, stamina, and energy that not only improves your fitness level but also built up your confidence level.   CrossFit is more than just a training program. It takes a lot of willpower since it is challenging. Many people who try it, give up easily. However, those who go with it for 2 to 3 months will notice how beneficial it is. Once you see your excess fat is decreasing and your muscles starting to show, you will be motivated and include each CrossFit workout in your routine with excitement.
CrossFit workouts are usually quite intensive. For this reason, to maintain a healthy, sculpting, lean and toned body, there is some recommended work out diet. One of the essential components of a good intensive workout diet is protein. It stabilizes blood sugar, provides energy and fuel body requires for workouts. Besides protein, there are other important foods to add to your diet to keep you in good shape whenever you workout. Adding these foods to your diet at least daily will get your body functioning optimally. Here are some of the readily available foods to consider. Banana and whey After working out, it is obvious you refuel and optimize your recovery by replenishing glycogen stores and protein to enhance tissue repair. At this point, your body tends to crave fast-absorbing carbohydrates, and protein. Banana and whey are perfect examples of these fast-absorbing nutrients. Coconut oil Now, the reason why coconut oil is recommended by nutritionists is that it provides energy faster than any other fatty foods. Coconut oil fat is converted by the liver into an instant energy source, just like it is in the case of carbohydrates, the only difference is that it is sugar and carbohydrate-free! Nuts and Seeds Nuts and seeds have the highly required nutrients and omega-3 fatty acids by the body. These nutrients effectively refuel your recovery after a CrossFit workout. Sweet potatoes The body needs functional carbs as an energy booster. Glycogen is stored in the muscles (and the liver partially). The body depends on this glycogen from the muscles for energy to carry you through your workout. Eggs Actually, for CrossFitters, eggs are a superfood. Eggs are rich in protein and vitamin B. One egg normally carries about 7 to 10 grams of protein. So, starting the day with a few eggs in your protein budget daily will be enough fuel for you when you hit the gym.
According to the American Heart Association, fatty acids can reduce triglyceride levels and helps keep our arteries clear. Without a healthy heart, you cannot go much far as a CrossFit athlete, and this is why you need to consider Omega 3 as a must-have supplement to boost your field performance. To give you a preview of what Omega 3 does, it speeds up your post-workout recovery, increases your gains, and works on your cardiovascular health to regularize your heartbeats. Unlike other nutrients which your body makes on its own, it cannot make Omega 3 fatty acids. It entirely depends on your dietary intake. This means your CrossFit diet should consist of foods such as avocados, nuts, and fish. Omega 3s are available in 3 main varieties: alpha-linolenic acid (ALA), eicosapentaenoic (EPA), and docosahexaenoic acid (DHA). The long chain fatty acids which comprise EPA and DHA, are found in fish oil supplements, fish, and algae extract. ALA is the short chain form of Omega 3, and it is commonly found in plant sources such as flaxseeds, nuts, chia seeds, olive oil, and avocado. The following is a short discussion of the various benefits that Omega 3 has on your athletic life. Speeds Up Your Exercise Recovery Following a tough training session, your muscles are usually left with some microscopic tears. Ironically, when these tears heal, they make you much stronger, faster, and more significant. Omega 3s are potent compounds in fighting inflammation, and they make the recovery process possible. Makes You Stronger To score the 20-inch biceps that you have been striving for, you need to pump in more iron. Omega 3 helps in this process. In addition to slowing down the muscle breakdown process, taking Omega 3 fatty acids enhances protein synthesis which means quick transform of diet protein into your biceps. Limits Delayed Onset Muscle Soreness As an extension of its inflammation-fighting ability, Omega 3 helps in fighting delayed onset muscle soreness (DOMS). This condition usually leaves you limping for some days after hitting the squat rack. Omega 3 supplementation reduces your level of perceived pain markedly and improves your range of motion post CrossFit exercise. Boosts Your Reaction Time The human brain consists of 60% fat. Omega 3 fatty acids help in improving cognitive functioning as well as play a crucial role in visual processing and signaling. There are certain vital components of muscle membranes, neurons, and nerve endings that consist of fatty acids. A study was done and published in the Journal of Sports Science, and Medicine shows that soccer players dramatically improved their reaction four weeks into a diet of fish oil supplementation. Makes Your Muscles Work Better By helping in the timely transmission of signals from one cell to another, the Omega 3s in your neurons, nerve endings, and muscle membranes direct the overall neuromuscular function. In one study, male athletes who supplemented with EPA and DHA in their CrossFit nutrition witnessed an increased thigh function by about 20%. Other benefits include keeping you light on your feet, making your workouts feel more comfortable, and keeping your bones from snapping.
In CrossFit nutrition as well as other fields, there is a mantra that, you are what you eat. The lamb or beef you are eating is not just giving you Omega 3s, but giving you additional stuff based on what it ate. Grass-fed beef has been touted to be much better and more nutritious than grain fed. If you have been wondering what the fuss about grass-fed beef is, read on. Compared to grain fed beef, grass-fed beef has higher levels of Omega 3s. Grass-fed beef has been found to be an excellent source of conjugated linoleic acid (CLA). This substance has been shown to protect your body against cancer, diabetes, and cardiac diseases. Regarding antioxidant, mineral, and vitamin content, grain fed meat pales in comparison to the grass-fed variety. What about Grain Finished Beef? Grass-fed and finished cattle contains healthy pH levels in the stomach which allow fermentation to take place and this leads to high levels of Omega 3 vitamins and minerals. On the other hand, grain feeding leads to a fall in pH levels which produces different fermentation bacteria. The end point is that the production of Omega 3 and CLA is disrupted and instead Omega 6 fatty acid production increases. Organic beef, on the other hand, is not a guarantee in itself that it is grass-fed and finished. The benefits of organic beef include fewer chemicals and use unnatural methods. This means lesser herbicides, medicines, and pesticides. Certified Meat and What it is All About For meat to be labeled as pasture fed, the animals must have open access to graze pasture for their entire life. They must not be confined to intensive feeding arrangements. At the time of slaughter, the meat must be handled according to laid down requirements. It is imperative as a CrossFit athlete to understand where the meat you use in your CrossFit diet comes from because this will affect your choice. Many animals may be allowed to graze green crops either in their pre-grain state or their crop residue post-harvest. As long as they are controlled, feeding on grain crops may not significantly affect their nutrition composition. As you know, nutrition is an indispensable part of CrossFit training, and if you do not get the right combination of nutrients, your performance may be significantly hampered. Therefore, the next time you go to the supermarket or butchery, remember to look out for the certification logo and also the color of the fat. Grass-fed meat has a distinctive yellow color while the whitish yellow color is an indication of grain fed.
At the beginning of every year, millions of people make resolution goals to live healthier and get in better shape.However, hitting the 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 decreases drastically. A backup plan is therefore very much needed. Working out in your living room may seem less effective than using fancy gym equipment, 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 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 body weight 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 to get your heart rate up. This might take longer than your regular 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 in 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 resistance equipment such as low 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.
CrossFit During Pregnancy, The Facts Are you planning a kid and thinking about getting pregnant? Are you wondering whether you should continue or stop your CrossFit workouts during pregnancy? Yes, most of the expectant mothers might be having this question in their minds. Crossfitting is good for a pregnant woman or not is a hot topic to debate about. With the conflicting articles, lots of information available on the internet, suggestions from family and friends, it’s very easy for a woman to get lost in the vast sea of information. In this article, you are going to explore the facts about the CrossFit during pregnancy. Fact 1: Scale your workouts while pregnancy. It’s essential to firstly listen to what your body says. Just pay attention to the voice of your body while pregnant. Each day will be completely different from the previous one, and you may start feeling uncomfortable with certain movements. Slow down if you are feeling awkward with any of the CrossFit moves and start making some modifications. It’s also a fact that while pregnancy, a woman’s body releases the Relaxin hormone that causes ligaments to be a bit looser and may affect the balance adversely. Hence, it’s important to avoid box jumps and other similar moves. Fact 2: Workouts will never harm you or your baby. Exercise is highly important for an expectant mother and its baby. A mother and her baby actually share everything, including hormones. And if the mother is releasing endorphins, it will benefit her baby too. Certain studies have also revealed that the mothers who exercise and workout daily while pregnancy possesses larger placentas that means more oxygen exchange for her kid. Fact 3: You do not need to monitor your heart rate while workouts. Yes, it’s a widely prevailed myth that you will need to continuously monitor your heart rate while workout during pregnancy. It’s rather more important to listen again to what your body suggests; take breaks as needed.During pregnancy, the blood volume of a woman raises by around 50 percent, and this is the reason why a lady feels shortness of breath during workouts. You should also know that every minute workouts are excellent for any expectant mother as it provides them built in rest. Fact 4: You do not need to change your diet tremendously. If you were already including adequate protein, good fats and minerals in your diet, you will probably not have to change your diet much. Pregnant women are generally suggested to have Paleo or Primal diet. In case you were having everything needed for your baby already in your diet, you will probably not have to make several changes. You can also consult your doctor to ensure that you are including everything your baby needs from your diet. Fact 5: You are okay to continue with CrossFit during pregnancy. This is the biggest question any expectant mother may have in her mind. Be assured; you can continue being a crossfitter during this phase of life too. The functional movements we do while CrossFit is very beneficial for pregnant women. However, in case you have never done CrossFit before, and you are a newbie to it, go for hiring a personal trainer for your workout sessions. An experienced trainer will guide you throughout your workout and will help you and your baby stay fit.