You've been going to the gym for a while, but the chest press and treadmill have lost their appeal? For those who want to take their fitness to the next level and add some action to their workout, CrossFit® is the perfect choice. CrossFit® combines elements of weightlifting, gymnastics and running. This not only trains strength and flexibility, but also coordination and endurance. In addition, there is the so-called "Workout of the Day" (WOD), in which various exercises such as push-ups, sit-ups or burpees are completed on time. Sounds strenuous, but it is - not for nothing is CrossFit®, which is also trained by police, firefighters and special forces in the USA, called the hardest workout in the world.
Even though CrossFit® is basically suitable for everyone, since exercises and intensity can be individually adapted to the training condition, beginners should consider a few things. Especially for occasional athletes in the gym, an elementary component of the training is too often neglected: the warm-up.
Now, many may not have felt much of a disadvantage after moderate strength training on machines if you've foregone a proper warm-up program - but in CrossFit®, if you don't warm up, you not only face significant performance losses, you also put your health at risk. Unlike machine training, CrossFit® involves almost exclusively complex, full-body exercises with free weights that place a high demand on bones, joints, muscles and nervous system. For example, if you do heavy squats without getting your body up to operating temperature, you risk injury. So rule number one is: Always warm up well!
The right technique is at least as important as the warm-up. Time and again, it can be observed in fitness and strength training in the studios that people train without technical know-how and professional advice. One must learn the correct execution of the exercises just as for example a track and field athlete learns the pole vault. Especially for the basic exercises like squats, deadlifts, bench press or snatch and clean and jerk, a good technique is essential to avoid injuries and to make progress.
It is therefore important to lower your weight and ego and first learn the movement sequences of the CrossFit® exercises. In the long run, you will not only maintain your health, you will also develop much faster.
Especially for newcomers, the CrossFit® workout is a completely unknown form of stress in terms of intensity. Strength training combined with high-intensity interval training and the whole thing on time - that quickly becomes too much of a good thing. The key is to find the right level of intensity, ideally of course under the guidance of an experienced trainer.
In order to achieve optimal results, CrossFit® training should and must be strenuous - if you are only half-hearted, you will not make any progress. However, beginners in particular want too much in the beginning and set unrealistic goals. For example, if you use too much weight too quickly and can't leave it at three to four training sessions at the most, you'll quickly end up overtraining and risking your health. It is best to discuss your goals with your trainer and create an individual training plan.
As with all sports, CrossFit® is no different: no master has fallen from the sky. It takes time for the body to adapt to the load and for you to become stronger and more athletic. Instead of constantly getting on the scale, looking in the mirror, and checking your progress, there's one thing you should do with CrossFit®: Fun.
If you enjoy the collaborative strength training and look forward to the next workout, you'll draw motivation from it and stay on the ball much longer as a result. Of course, it doesn't hurt to document your progress. However, it should not be too much in the foreground, especially at the beginning. The right nutrition is also often neglected. If you work out several times a week at CrossFit®, you need an extra portion of carbohydrates, healthy fats and especially protein. You should also make sure you drink enough fluids.
CrossFit® is a registered trademark of CrossFit, Inc. More information is available atwww.crossfit.com .