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A Beginner’s Guide to CrossFit

CrossFit training is a type of exercise that can prepare you for any kind of physical that may come your way in life. And training talks about the activities that enhance performance by way of measurable organic difference in the body.

The training doesn’t make you an expert in a given skill; rather it makes you an upper hand in fitness as a whole. This makes you a better person, a better student, a better player at games, a better you!crossfit trainer

CrossFit is all about performing practical movements that are continuously changed at high speed. It is a principled strength and training program. It’s a program that is shaped to bring about adaptability and response as quick as possible. CrossFit, as explained earlier, is not a focused or specific exercise but an intentional effort at improving one’s physical fitness in all the ten basic and established training skills, also known as CrossFit’s First Fitness Model. Your fitness depends heavily on how competent you are in every single one of these ten skill areas. A program or routine should be developed for the training such that it will improve your fitness in each and every one of these ten skills. They are:

  • Respiratory/Cardiovascular Endurance: Running, random extended workout, rowing
  • Stamina: Movements and mixed speed and length of workout
  • Strength: Phased movement of weight using kettle bells, atlas stones, kegs, barbells, tires etc. and gymnastics of bodyweight such as push-ups, press-ups, handstands, rope climbing, pull-ups and dips on rings and bars
  • Flexibility: Mobility work, warm-ups, squats, with emphasis on accurate form in all movements
  • Power: Weighted sled pulling/pushing, power and Olympic lifting, box jumps, kipping pull-ups, ball slams, kettle bells, barbell speed workout
  • Speed: Brief, strong, gentle exercises, sprints
  • Coordination: Rope climbing, kipping pull-ups, Olympic lifting, wall balls, jump rope
  • Agility: Changing swiftly with ease from one movement to the other, jumping or hopping over objects, suicide sprinting
  • Balance: Power and Olympic lifting, planks, ring work, Turkish getups, hand-stands
  • Accuracy: Box jumps, jump rope, wall balls, bar hops and hurdles.

It is crucial to note the progress in stamina, flexibility, strength, and endurance that take place through training, which discusses the activities that enhance performance by way of measurable organic difference in the body.

In the other way, progress in agility, accuracy, balance and coordination occur by way of practice. Practice in the CrossFit model discusses activities that enhance performance via changes in the nervous system, while speed and power are combinations of both practice and training.

kettle bellsCrossFit’s second fitness model

Moving on to CrossFit’s Second Fitness Standard, the importance of this model is the belief that fitness is doing all right at every possible task. Imagine a hopper loaded with an endless number of physical challenges where there is no functional selective mechanism and you’re asked to do fetes that are drawn randomly from the hopper. This model implies that your ability to do well at these tasks compared with other persons is used to measure your fitness.

What this implies is that fitness needs the power to do well at all tasks, even unknown tasks or tasks that are joined in substantially changing combinations. In reality, this motivates the sportsperson not to bank on any set notions of exercises, sets, order of training, rest periods, reps and so on. The environment often present generally unexpected tasks so, train and prepare for that by struggling to keep your motivation broad and frequently varied.

CrossFit’s third fitness model

Three metabolic pathways exist that supply the energy for all human activities. They are called the glycolytic pathway, phosphagen pathway and the oxidative pathway. The first one, the glycolytic pathway controls average-powered activities that last like a couple of minutes. The second pathway, the phosphagen pathway, controls the highest-powered activities that don’t last more than about ten seconds. The last one, the oxidative pathway controls low-powered activities that last more than a couple of minutes.

The type of fitness that CrossFit supports and improves – total fitness, needs competency and training in all of these three pathways. Matching the result of these three pathways greatly decides the why and the how of the ‘cardio’ or metabolic training that is done in CrossFit.

Keeping out one or two and favoring the others and also not realizing the effect of undue training in the oxidative pathway are perhaps the two mistakes people make in fitness training almost always.

The drive for these three models is merely to make sure that the most extensive and most general fitness possible is performed. The first model assesses efforts against a complete range of physical changes, the second model concentrates on the depth and breadth of performance while the third model measures power, time and as a result, energy systems. Let it be understood that the type of fitness that CrossFit supports and improves is intentionally general, broad and inclusive. Focus should not be placed on specialization. The specialist is penalized in this type of fitness training. Varied sports, combat, and survival are the rewards of CrossFit.

 

Eight ways to achieve fat loss and muscle gain

picture of weightloss-illistration-2

weightloss-illistration-2

What you first must do is to set a goal for yourself ad make sure you stick with it.  If you are really serious about losing body fat then you must be willing to make several sacrifices.

Second, is to drink a lot of water daily.  You should set a goal of a gallon a day or maybe more because water is very important when it comes to fat loss.  The easiest way to ensure that you are drinking enough water is to have a bottle with you at all times.

Third, you need to eat 6 small meals a day that are high in protein and low in fat.  This is very important for your metabolism so it can burn calories constantly.  Eating 1 or 2 large meals will actually cause your body’s metabolism to slow down.  If you skip meals, your body will store it as fat as a defense mechanism.  When you plan out your meals make sure that it is consistant with 50% protein, 40% carbohydrates, and 10% fats.

Fouth, intense cardio 3-4 times a week is necessary.  Be sure to treat your cardio like your regular workouts and go balls to the wall.  If you don’t get your heart rate up when doing cardio then you are just wasting your time.

Fifth, along with doing intense cardio you need to hit the weights hard as well.  The reason for the weight training is to keep your muscle tone so you don’t get soft.

Sixth, figure out how much energy you burn in a day and try to reduce it.  Even though the majority of people don’t like to count calories it is necessary because you need to determine your caloric maintenance level.

Seventh, instead of doing 30 minutes of cardio you should do two 15-minute sessions.  Studies have shown that people that do 15 minutes of cardio in the morning and 15 in the afternoon burned twice as many calories as those who just did 30 minutes in the morning.  Don’t forget to make sure that your 15-minute workouts are intense. But if you have a busy schedule, then don’t worry about it.

Lastly, is for you to keep up your weight when doing resistance training. Remember that building lean muscle will assist you in the fat burning process later on. The more muscle you have, the more energy your body expends to maintain that muscle, even at rest.  Do not do your cardio before weight training.