A bad knee is a disappointment to any athlete, but unfortunately, it happens to most people without preamble. Depending on its degree, it can be life-altering and prevent you from exercising. If you have knee pain, there are two possible paths you may take. The first one is that of a physician who may tell you to stop exercising and the second path is to ignore the warning signs of pain and continue pushing through until injuries stop you. There is something you can do to prevent knee pain from grounding you and thus continue with your normal CrossFit workouts. The following are the major causes of knee pain and ways of addressing them. Poor Foot Stability Most athletes who complain of knee pain coincidentally have a history of pains somewhere on their arch right on the same foot. The link between poor foot stability and arch pain is a dysfunctional foot. The job of the arch is to roll across the surface transferring the forces of impact to the rest of the body. A flat foot is the same as a car with bad breaks and as such can’t effectively slow down as it rolls inward. If the foot rolls to a greater degree, it will pull the knee with it. The result of this is stress on the ligaments which hold your knee together. Poor Ankle Mobility This is one of the leading postural deviation experienced by many CrossFit athletes. The limitations in ankle mobility are mostly caused by our choice of CrossFit training shoes or the types of CrossFit workouts we choose to do. This problem affects our workout generally because there are a lot of squatting exercises we must do that depend on ankle mobility. If you lack ankle dorsiflexion, you will experience problems when decelerating your body and therefore end up with your knee traveling to a bad position. Posterior Weakness While it is true that your knee is such a hard worker, it isn’t very smart. Its operation is influenced by the foot and the posterior muscles. The muscles generate force through the rubber band effect and because of this, glutes which can’t properly lengthen and accommodate the load during deceleration into a squat causes the knee to fall out of track and cave inwards. Your posterior connects to the leg and knee region through glute Maximus which attach through the IT band into the lower leg. Poor Core Stability Our body systems are organized as a series of alternating sections of stabile and mobile parts. Most of the CrossFit exercises comprise extension and flexion of the hips. To operationalize this, the spine works as the muscle anchor to flex and contract the hip by way of pulling the quadratus lumborum or femur to maintain pelvic stability as you transfer weight from one leg to the other. If this stability is lacking in your core, the origin and insertion points for your muscles change ultimately preventing you from maintaining proper control of your joints during motion. As a CrossFit enthusiast, you should not just stop because of pains and aches, but rather pursue alternatives to address the problem. You may want to regress to some other activity as you give your body a chance to recover and build stronger fitness levels.

CrossFit warmups play an integral role in your overall success in the CrossFit gym. It is therefore important that every warmup you do be time efficient and targeted for the purpose ahead. There should be a general portion of the warmup and a session that is skill specific. Lastly, every warmup should help you establish an optimal body temperature. As a winning athlete, you undoubtedly are focused on performing at your best any given day while trying the much you can to prevent injury. If not put in a proper perspective, warmups can become a monster leading to some performing excessive protocols which in the end harm them more than benefit. Preparing for the Task to Come By design, a warmup prepares you for what is to follow. For you to be effective, you must identify what you are preparing for. When you understand what is required, you can then structure a warmup that is targeted for that purpose. Major fitness competitions including CrossFit require athletes to perform at a very high intensity regarding work rate or load. Some of the CrossFit workouts are relatively short which means athletes must be prepared to execute the task right from the start. For this reason, CrossFitters ought to pay particular attention to the warmup format so that they can perform immediately following its completion. Among the things athletes should consider include: Body Temperature This is a primary priority during warmup. By enhancing muscle and core temperature, an athlete can elicit a wide array of responses which help in improving performance. For instance, an increase of 1-degree Celsius in muscle temperature is associated with about 4% increase in power output. The ideal temperature revolves around 37.5 degrees Celsius and anything beyond this can have detrimental effects. Cardiovascular Immediately you begin exercising, your cardiovascular system will start reacting. This reaction consists of constricting and dilating blood vessels to channel more blood to the muscles involved in the workout and lesser to the inactive muscles and organs. Through increases in heart rate, your blood supply, and cardiac output also improves. Joint Mobility and Flexibility Through activity and movement, the viscosity of the synovial fluid found in the joints reduces. To add to this, the stretching done during warmups promotes elasticity in your muscle fibers. Some people theorize that this helps in preparing the body muscles for rapid loading and enhanced ranges of motion during CrossFit workout. In turn, this lowers the possibilities of injuries. Post-Activation Potentiation An effective warmup will give you some post-activation potentiation (PAP) response. This is usually achieved through dynamic stretching and ballistic style movements. PAP refers to a theory where the contractile history of a body muscle largely influences its mechanical performance in the subsequent contractions. Before engaging in the movements and stretching, it is advisable to first do a basic temperature increase warmup which comprise jump type or progressive bounding movements. In turn, this increases the activity level in the nervous system which then allows for a better contractile function for your muscle.

CrossFit tops the list when it comes to efficient, effective, and calorie-torching workouts. There are two main building blocks to CrossFit success. The first component is the high-intensity gym regimen, and the other component is CrossFit diet. Because of the intensity of workouts, the body system requires combinations of nutrients that stabilize the sugar levels and gives you the energy to sustain your workouts. As a rule of thumb, CrossFitters should target approximately a gram of protein for every kilogram of their bodyweight. This means a person weighing 130 pounds should take between 65 grams and 100 grams of protein depending on their sex. Apart from protein, there are lots of other important foods that you should include as part of your CrossFit diet if you want to sustain weight loss and sculpt your muscles. The following are some of the must-eat foods. Lentils As a CrossFitter, it is important to keep your protein intake at about 30% of your daily calories. The reason why lentils are a super food is that they add 9 grams of protein for every half a cup. They are also loaded with fiber. You can try lentil in chili recipes and even soups. Coconut Oil Coconut oil is mainly used in skin and hair treatments to give people shinier hair and healthy, smooth skins. However, slipping coconut oil into your diet can give you an excellent fuel source to enable you power through your workouts. Despite being a saturated fat, coconut oil has medium chain fatty acids which can be easily absorbed in the small intestine therefore not necessitating that it goes through the full digestive process. What this means is that coconut oil gives you increased energy in a much faster way compared to other forms of fat. The fatty acids are then converted into an immediate source of energy by the liver. The beauty of coconut oil is that it is sugar and carbohydrate free. Banana and Whey Protein Smoothie After your CrossFit workout, your body needs to refuel to optimize recovery and replenish the depleted glycogen stores. At this time, your body system craves for fast absorbing carbohydrates such as those found in berries and bananas as well as quick-to-absorb protein like the one found in whey. Ensure the whey protein powder you take is clean and not just a combination of ingredients and additives. Nuts and Seeds Seeds and nuts are packed with a whole lot of nutrients and the all-important omega three fatty acids which will help in refueling your body for recovery after an intensive CrossFit session. Nuts and seeds are among the most calorie dense foods. You can take them as a snack or include them in preparing your smoothie. Sweet Potatoes This is a nutrition powerhouse for any athlete and more so for CrossFitters. Your body system needs a boost of energy, and this can be obtained from functional carbs. Once the carbs are digested, they are stored in your liver and muscles from which the body accesses them for energy production to help you in your workout. Sweet potatoes are one of the best ways to fuel your CrossFit daily workouts because they are complex carbs and as such, they are slow releasing. They are also rich in vitamin B6 to help you in stress management. Other foods include eggs, brown rice, almond butter, and oatmeal. A diet full of these doesn’t lack in potential to energize your system for workouts.

Any CrossFit athlete will tell you that a strong core is an absolute must in CrossFit success. As opposed to bodybuilding which prioritizes aesthetics, CrossFit puts function and fitness first. Because of this, it gives you a healthy approach where your body is defined by what it does and not how it looks. There are sit up exercises that will enhance your core and as an addition give you the much fantasized six pack abs. Before delving into these exercises, it must be emphasized that the right CrossFit nutrition must be part of the matrix. L-Sit This is a deceptively brutal CrossFit exercise with lots of benefits for CrossFitters. It enhances the health of your shoulders, chisels your abs, builds functional core strength, as well as helping you out with your deadlift. L-Sits can be done on dip bars, kettle bells, push-up bars, yoga blocks, or even benches. All you need are two secure platforms of the same height to enable you to lift your butt off the ground. Frog Crunch This variation targets your lower abs, strengthens your core, and also challenges your balance and stability. Start by sitting and bending your knees right in front of you. Then, lean back slightly so that your torso is positioned at a 45 degrees angle relative to the floor while your chins parallel to the floor. As you straighten your legs and push your arms to the sides, keep your abs involved. Lastly, bring your legs and arms back to the initial position and continue with these movements while holding your core steady. Bicycle Crunch This CrossFit exercise is excellent for toning your thighs and building core strength. You don’t need any equipment, and you can perform it anywhere. Just lie on the floor and let your lower back press onto the ground. Position your hands on either side of your head, but do not pull your head up or lock your fingers. Gradually, lift your knees up to an angle of 45 degrees and slowly execute a bicycle pedal motion using your legs. Alternately, as you twist back and forth through your core, let the opposite knee touch your elbows. Instead of keeping the elbows forward to the chest, keep them back because this can strain your neck. Running Man Sit Up This is more or less a combination of a standard sit up and a bicycle crunch. Simply lie on the floor and position your hands behind your head. As you curl up and twist your torso, bend your right knee so that it is crossed over by your left elbow. Thereafter, drop all the way to the starting point and then repeat the same for the other side. Reverse Crunch Pulse To perform this exercise, lie on your back and let your legs face straight up perpendicular to the floor. As for your hands, keep them down on your sides and let your palms face down. Squeeze your abs as you raise and lower your butt off the floor in quick succession. When doing this exercise, focus on using your lower abs. The alternative way of doing this is to bend your legs at the knees and allow your shins to be parallel to the floor. Other sit up exercises you may want to include in your CrossFit workout schedule are Russian twist, six pack abs plank, and T-Cross sit up.

It cannot be disputed that CrossFit has a sense comradery and community around it. That said, starting out in this sport can be intimidating. The first day when trying out something new, it comes with its sense of fear and uncertainty. This article looks at enhancing the understanding of the CrossFitter to know the CrossFit shoes to wear and the other gear. For the First Timer When you are a beginner in CrossFit gym, it is not advisable that you invest much of your money trying out something. Who knows, you may not even like the gym. If you have never walked in deck, there is no need to do it at the CrossFit box. The best gear for first time CrossFit enthusiasts is an athletic tank top, a pair of shorts, and spandex leggings. This will give you the flexibility to do any workout. Footwear Because CrossFit involves weightlifting, it is important to ensure that the footwear gives you the flexibility and stability. Compared to the other categories of shoes, running shoes have cushy soles which lift your heels above the ground. This is not the ideal way to squat or heavyweight. You should get a minimalist shoe because this combines well with the mid-distance running and great weightlifting. Socks The kind of socks you wear will help to protect your shins while performing box jumps, rope climbs, and deadlifts. With socks, you have an extra layer of protection between the box and you. Hand Protection This investment isn’t glamorous or expensive, but necessary. The gymnast tape is essential in keeping your hands from getting too rough or tear. With hand protection, the deadlifts cleans, and pull-ups you do will ensure your hands are safe from any unnecessary blisters. What You Shouldn’t Wear CrossFit gyms are not luxury points. You will not see scented towels or cleaning crews dusting the equipment daily. Instead, the sport will leave you dripping sweat after challenging yourself more than you had imagined. This space is not about looking pretty or having a workout wardrobe runway; the bottom line is the reassurance that once you get the hang of it and start seeing the results, you will be amazed at the level of confidence that you will have developed. It is therefore important that you put on the right CrossFit gear so that you can have the best performance at whatever stage you exercise in.

If you walk into any CrossFit gym, you will see lots of Olympic barbells, medicine balls, rowing machines, pull-up bars, and differently sized kettlebells. Most workouts in the gym rely on the kettlebell, and this is why it is one of the most fundamental tools in the box. If you have a home gym but do not have access to some of the equipment modern gyms have, you can still bank on the kettlebell to do lots of workouts. Swings Up First CrossFit coaches emphasize that beginners in kettlebell workouts should learn the swing first. The reason behind this is that it forms the foundation to all kettlebell programs. A majority of CrossFit workouts include swings. The normal swings take the kettlebell up to the eye level and then stops. However, with CrossFit workouts, you do what is called the American swing. This involves lifting the kettlebell to an overhead position and then using your lats to stop it from slipping too far overhead. War of WODs Workout of the day refers to how CrossFit enthusiasts plan their training. Every time a new workout is published on CrossFit, competitors the world over aim to set their best times on the routine. Some of the workouts are so famous that they immediately turn into benchmark workouts and are included in CrossFit games. One of the popular benchmark workouts is Helen which comprises a 400-meter sprint followed by 21 swings using a kettlebell weighing 24 Kgs and after that 12 pull-ups completed in 3 reps. There is another similar kettlebell only WOD which comprises five rounds of 4 muscle ups, eight kettlebell swings, ten kettlebell presses done with each arm and lastly 12 knees to elbows. If you are daring enough, you can go for the Zombie Complex consisting of push presses, kettlebell cleans, front squats, lateral hops, walkouts, all of which are interspersed with 200 meters sprints. Super Substitutions Even if a CrossFit workout demands an exercise to be performed using a barbell, you can modify it using kettlebells. The best way to do this is by substituting barbell cleans with kettlebells. You can also do this for snatches, thrusters, as well as high pulls. Beginners in CrossFit may find this an easier option because barbell Olympic lifts can be notoriously difficult to learn. Readiness for CrossFit In the event you assess yourself, but find it rather hard to go full throttle into a CrossFit exercise routine, learning basic moves to add to your training can benefit you immensely. Some of the moves you may want to consider include kettlebell clean and jerks, jump squats, swings with a heavy bell, and snatches. You can group your kettlebell workouts into a circuit format and then time yourself so that you can give your workout a CrossFit feel.

CrossFit is one of the most engaging and all-encompassing workout regime available today. Its top competitors are ranked amongst the fittest men and women in the world. Despite this profile, CrossFit doesn’t make you the best in everything. For instance, if you want to pack muscles you may think of adding in mass building training into your workout. There is a strong similarity between a mass building and bodybuilding training, but the former is concentrated more of the lifting of weights than fitness. CrossFit Workouts CrossFit by its very nature doesn’t have a predictable workout routine. They refer to their workouts as WODs which in full means workout of the day. Every day there is a new workout which is the official CrossFit website publishes. The workouts are usually a mixture of gymnastic exercises, barbell exercises, and endurance exercises. Because of the unpredictability of CrossFit training, you can’t add an extra style of training on it. Scheduling Mass Training Traditional mass training which is more of bodybuilding involves working the same muscles day in day out. To gain muscle mass, recovery becomes important. Since CrossFit isn’t inclined towards mass training, there is no priority in working the same muscle groups on consecutive days. The tricky part of mass training is the difficulty in scheduling it in the same week with CrossFit. This is because the two regimes have different philosophies. Scheduling becomes much more complicated in a scenario where your schedule is busy. To organize your schedule, you must prioritize your goals and allocate more time to either mass training or CrossFit. For instance, where you have three days to work out, you can allocate a day to mass training and two to CrossFit. Prioritizing Mass Training If you want to do mass training and CrossFit within the same timeframe, you may hive off part of your CrossFit workout if it exercises the same muscle group trained on the day before. A good example is where you train your legs on Monday during your mass training program, and on Tuesday the plan is to do leg exercises such as barbell squats during your CrossFit training program. In this case, it makes a lot of sense to skip the squats so that your leg can recover. Because of this mix-up, you will always find yourself at a crossroads in your training where your priority will have to be in one or the other, but not both. If you want to gain mass, CrossFit will have to be sacrificed and replaced with mass training in most of the workouts. Planning Your Workouts and Energy Balance When planning your mass workouts, you should split your muscle groups into lower body and upper body muscles. Twice per week, ensure you work out each half of your body and in between slot a rest day. The other approach is to break down your body into muscle groups such as chest, back, core, arms, and legs. To ensure that more energy is dedicated to mass training in any given week, you should start with the mass workout before going into the CrossFit exercises. Working out is one part of the equation that will enable you to gain mass. The other part is CrossFit nutrition. Eating enough and balanced diet will give your body system the energy you need to blaze through your workouts. A caloric surplus is recommended for muscle mass.

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.