Chances are you have come across someone who has fallen in love with CrossFit, they talk about WODs and training at the Box and are probably in very good shape!
CrossFit has grown into a Global sport that is now present in 155 countries and can be a great way to improve your strength and conditioning whilst getting super fit in the process.
The unique culture and community spirit that surround the sport have its critics and CrossFit is evidently not to everyone’s taste.
If you’re thinking of getting involved or just intrigued to find out more, this article will hopefully provide a useful overview of the sport so you can decide if CrossFit could be right for you!
What is CrossFit?
In its purest form, CrossFit is an approach to fitness that involves constantly varied functional movements performed at high intensity.
So, what does that mean?
Let’s take a deeper look at each aspect of this definition:
- Constantly Varied – The choice of workouts is endless, there are influences from Olympic weightlifting, strength training, gymnastics, cardio and more.
- Functional Movements – In simple terms, these are actions that replicate the things you do in everyday life like picking up the shopping, climbing stairs, carrying a baby, sitting down and getting up out of a chair. Getting stronger in these movements not only helps with life but builds resilience and mobility in those of us getting on a bit!
- High Intensity – CrossFit workouts can be scaled to the athlete’s ability so an Elite athlete and a 75-year-old beginner can perform the same workout. Operating at a high intensity is deemed necessary to progress and improve
So, CrossFit consists of a range of different training styles merged into one collective form of training which is branded as “CrossFit” and is underpinned by functional movements that improve strength and conditioning.
What does a Cross Workout Look Like?
In the early days, CrossFit enthusiasts would have to source a free daily workout of the day (called WODs) from Crossfit.com
As CrossFit has grown, affiliates will run their own programs for members plus there are a multitude of workouts published online, most remain free to this day
The workouts are still published today could followers would load up the https://www.crossfit.com/ and follow the free daily workout published on the site. These workouts or “WODs” in CrossFit speak are still published to this day
Today there are programs being run all over the place and each CrossFit box (the gym is called a box in Crossfit lingo) will run its own program as well as a host of free and paid-for training regimes posted online.
A typical Crossfit workout will be structured like this:
Warm-up – Lasts up to 15 minutes and will be tailored to prepare and activate the muscle groups that will be worked in the strength session (think squats, jumping jacks, lunges)
Strength Training – Will typically feature squats, deadlift, bench press, clean and jerk and snatch. Beginners will focus on specific drills to learn the correct technique first and then progress to building towards a heavy set in each session
Main WOD – Usually a high-intensity circuit combining a range of movements and exercises for around 25 minutes
Cool Down – Standard stuff, stretching and bringing the heart rate down before heading to the shower!
Despite there being a range such as a vast range of workout combinations, there are some benchmark WODs that you will inevitably encounter fairly early in your CrossFit journey. These workouts are often given female names like ‘Cindy’ or ‘Fran’ or named in memory of servicemen like ‘Murph’. These workouts along with poundages on the main lifts are used as a reference to measure progress and relative ability
How long does a CrossFit Workout take?
A class or workout should take about an hour.
Warmup – This is absolutely essential and should last about 10 minutes
Strength Work – Build towards testing a max lift and % of max lift – 15 minutes
Main WOD – 20-30 minutes
Cool Down – Standard stuff, bringing the heart rate down and stretching etc – 5 minutes
Who is CrossFit for?
CrossFit is in theory accessible for people of all ages and abilities.
Every movement is scalable meaning that anyone from total beginners to CrossFit Games athletes can follow the same workout.
In CrossFit parlance, when a WOD is published, if you can follow the prescribed reps and weights suggested then this is performing the workout “Rx’d”. If you need to modify or scale the workout then that is absolutely fine and initially will be essential to being able to get through the workout.
Here’s what scaling looks like:
WOD requires a 100kg/220Lbs Deadlift for 5 rounds of 5 reps
- Person A can only do 100kg/220lbs for 1 rep so modifies the workout and uses 70kg for 5 Reps
- Person B can only lift 50kg / 110lbs for 1 rep so uses 35kg / lbs
- Person C is brand new to training and is not comfortable deadlifting any real weight at all. They can use a broom handle, a lightweight pole or simply replicate the movement with no weight whatsoever
Ok, so anyone can potentially follow the workouts so let’s a little closer at what to expect if you were to get involved with CrossFit:
What Does CrossFit Offer?
Support and Community – I think this is what really sets CrossFit apart from just taking a membership at a standard gym. When you join a CrossFit box you really do become part of a community. Fellow members will cheer you on, motivate and inspire you to push that little bit harder and new personal records are collectively celebrated.
There is a strong social element as well, lots of in-house comps and events as well as the class format helps to integrate members
Coaching – CrossFit is a great way to learn the correct how to lifting technique as part of a general approach to fitness training rather than specialising in a single lift. CrossFit coaches should be appropriately qualified, I will touch on the certification standards later on in this article.
Get supremely fit – If you aspire to not only look and feel good but also become an absolute beast then CrossFit will happily oblige! Just google CrossFit Games athletes and you’ll see the type of physiques that sport develops! Pretty impressive!
There will be no shortage of classes or fellow box members looking for workout partners. Combine the training intensity with the suggested diet principles and I am confident you’ll see positive changes.
Basically, you really can get out of the sport whatever you want … recreational fitness or a full-on lifestyle!
Who CrossFit Might Not Work For
Solo Trainers – If you enjoy your own company, use exercise as a means to have a mental breather and find solace in doing so then a lively CrossFit box might not be the best option
Time Scarce Folks / Parents – For me, this is the main obstacle to joining a CrossFit box, it feels like you really need to commit not just in terms of exercise discipline but time at the box to attend classes and get value for your membership fee.
I spent many years training in commercial gyms before work and would have 45 mins to an hour max to get my workout done before getting to my desk at 7 am. A 1-hour class starting at a set time just did not work for me. It’s also a hard sell to my wife on the weekend to pass off 3 young kids while I go and spend 90 mins at the gym and come back shattered!
Cost – I will touch on this later but as well as a time investment, the cost of a CrossFit membership can be pretty steep and a fair amount more than a typical gym membership
Infrequent Trainers – The class and membership structure often means it makes sense to participate in regular set classes so for those looking to train on more of an ad-hoc basis then the structure of a CrossFit box may not work as well as a commercial gym where you can come and go as you please
What are the Risks?
High-Intensity Training – Given the approach and structure of the workouts there will always be a risk of injury similar to other intensive sports.
Work Performed Under Fatigue – The structure of workouts often requires conditioning work performed after already pushing your body to the max which increases the risk of compromising on form which can then leads to a greater risk of injury
Not warming up properly – I find that I absolutely must warm up extensively if I am going to follow any CrossFit workout. When
Training Solo – Teaching yourself the movements or watching demos on YouTube is probably a guaranteed way of picking up injury … I know this from experience!
Just record yourself doing the movements with a lightweight and there’s every chance you look nothing like you expected! This will be the same for anyone who has ever done this with a golf swing!
Overtraining – The temptation to overtrain, competitive atmosphere, enthusiastic/encouraging environment hit new personal bests etc can also lead to an elevated risk of injury.
How to Reduce the Risk of Injury
Being sensible will generally mitigate the risk of injury but nonetheless here are a few pointers to consider:
Being sensible will generally mitigate the risk of injury but nonetheless here are a few pointers to consider:
- Learn the Correct Technique – Get some level of coaching and guidance and mainly if you are a beginner and do not have previous experience with the various lifts
- Get a Qualified Coach – Ensure your coach has the appropriate credentials to teach the techniques. Ideally, you would want a Level 3 qualified instructor
- Warm-Up properly – Do not compromise on warming up properly! A CrossFit class will program a thorough warm-up into the session but if you are training on your own and short on time there will inevitably be a temptation to rush or bypass the warm-up to get into the exciting stuff.
How do I start CrossFit?
Ok, so if you’re still reading and still interested in CrossFit, let’s look at how you can get started
To do this properly, the best way to start is to find a CrossFit Box located near to you which has qualified CrossFit coaches and beginner classes.
A credentialed CrossFit Trainer will be graded by level –
Level 1 –Foundational Training in the CrossFit methodology, typically a 2-day course
Level 2 – Intermediate level, builds on level 1 and is aimed at anyone serious about becoming a CrossFit coach.
Level 3 – For experienced coaches who want to demonstrate a higher level of knowledge and ability. To attain level 3 the CrossFit Certified Cross Trainer Exam must be passed as well as ongoing education. The credential is accredited by the American National Standards Institute (ANSI)
Level 4 – The highest certification available and awarded after a 1-day assessment of a coach in action!
So, as a minimum, you should look to ensure that any coach is at least Level 2 qualified and preferably level 3.
To find a CrossFit Box in your area, search here
And if you want to check the credentials of your local trainers then you can do that here
Found a Box, What’s Next?
Check the website or call them up and ask what programs/services they have for beginners or register online for a beginner’s class or taster session.
If that feels like a step too far, then find out when the beginner sessions are being held and go down and just observe
Have a chat with the staff or a few members. Hopefully, they are friendly and welcoming and make you feel like you’d like to learn more.
Here is the homepage for my local CrossFit Box, Beginner and Intro sessions are clearly the main focus and are also free! I would expect this to be fairly standard for any decent Box
A typical intro session might look like this –
Can I Do CrossFit at home?
At a basic level, yes, you can learn and practice CrossFit at home
CrossFit.com still publish free daily WODs on their site as do a host of CrossFit Affiliates and other training organisations
There are also many more basic CrossFit workouts that can be followed at home with little to no equipment and can be a good way to build a foundation of fitness before embarking on joining a box and classes
There are limitations that you should be aware of though –
- Technique / Form – No one on hand to check and correct any errors in form or teach the basics
- Lack of Inspiration – Miss out on the motivation and benefits of training alongside others who can push and inspire you to go the extra yard!
- Restricted by your Equipment – It is likely that your average CrossFit box will have all the equipment you need as well as the space needed to perform a wide range of WODs. Replicating this at home would require not only a lot of space but also a significant cash outlay
On the flip side, here are some advantages –
- Flexibility – Training from home means you can fit workouts around your lifestyle and day-to-day commitments
- Hybrid Training – Combining training at home with a pay-as-you-go option at your local CrossFit box can give you the best of both worlds – expert tuition and the flexibility of working out at home!
- Save Money – CrossFit membership packages can be very expensive so if you’re in it for the long haul then even a pretty impressive home set-up could prove to be cost-effective.
I train at home these days …. It’s just not realistic for me to be in the gym for up to 90 minutes + travel 4-5 times a week … I can be mid-workout and need to deal with the kids or may need to take a work call at any time during the week … I can do this from the Garage Gym … not from 5 miles away!
Is there a specific CrossFit Diet to Follow?
“EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH, AND NO SUGAR. KEEP INTAKE TO LEVELS THAT WILL SUPPORT EXERCISE BUT NOT BODY FAT.”
What is Fitness, CrossFit Journal 2018
This diet is heavily influenced by the Zone Diet formulated by Barry Sears, author of “The Zone, ” a diet plan he created to reduce diet-induced inflammation.
The Zone diet follows a specific macronutrient ratio of:
- 40% Carbohydrates
- 30% Protein
- 30% Fats
To keep this as simple as possible the recommendation is to visually arrange your plate to 1/3 Protein, 2/3 healthy carbs and a small amount of fats
The Paleo or Caveman Diet is also recommended by many CrossFit trainers and athletes this includes eating lean meats, fish, fruit, vegetables, nuts and seeds. No processed foods!
Eat well and train hard and you can’t go that wrong though!
The CrossFit Games
Making “The Games” is the aspiration of any serious Crossfitter, it’s like the Olympic Games for CrossFit and features Individual Male and Female competitions, Team events as well as Masters and Juniors categories.
Per CrossFit.com
“The CrossFit Games rank the world’s fittest and determine who is the Fittest on Earth“
In keeping with the constantly varied theme, the events are not known in advance and are only announced shortly before the event is due to take place. We have seen running, swimming, climbing, weightlifting and all sorts of evil combinations over the years.
The winner of the CrossFit Games is awarded the title of “Fittest On Earth”
To qualify for the CrossFit Games:
- Enter the CrossFit Open, this is “open” to all (5 workouts released over a period of 5 weeks)
- Finish in the top 10% for your continent.
- Quarter Finals usually an event held over a weekend
- SemiFinals – 10 in-person events across six continents (at least one person from each continent qualifies)
- Last Chance Qualifier for athletes that narrowly missed out. The top two men and women get a spot
The Games itself consists of 40 men / 40 women / 40 teams over 200 masters athletes and 80 teenagers
The event is held in Madison, Wisconsin and is usually streamed live on various social media platforms.
What do CrossFitters Wear
Firstly, you are going to sweat A LOT!
As you will now know, Crossfit workouts contain a variety of different exercises, you could be required to run, jump, squat, row, deadlift and more so your clothing needs to be flexible to support all of these different requirements.
Generally, all that means is wearing something that is breathable, absorbent and quick drying. It probably makes sense to wear clothing that is slim fitting as you doing burpees in a baggy t-shirt and shorts doesn’t seem like a good idea.
In terms of popular brands, Reebok used to dominate the sport, not only as the main sponsor of the CrossFit games but also through affiliations with past champs and the Nano trainer became iconic with champions like Rich Froning.
These days Reebok has distanced itself from the sport following some inappropriate remarks made by the Crossfit founder on social media a few years ago. Google will assist if you wish to read more!
Standard kit these days is really your regular gym kit, the Nano trainer is still a popular choice and the Nike metcon trainer range is probably the most popular footwear choice.
For heavy weightlifting movements, most serious athletes will use a specific weightlifting shoe which aids balance and mobility. Brands like Nike Ramaleos, Adidas Powerlift Series, Reebok Legacy Lifter will all do the job. For more on this, see this article from Barbend
In terms of overall apparel, there are specialised brands like No Bull (current sponsor of the games), Rogue and for those in the UK, I like names like Whatever it Takes and HSTLmade
CrossFit Terminology
| AMRAP: As Many Rounds As Possible | MU: Muscle Up |
| ATG: Ass to Grass | OHS: Overhead Squat |
| BOX: Gym | PC: Power Clean |
| C&J: Clean and Jerk | PR: Personal Record |
| C2: Concept 2 Rowing Machine (or bike) | RX’d: As prescribed/written |
| DL: Deadlift | RM: Repetition maximum |
| EMOM: Every minute on the Minute | Set: Number of Repetitions |
| FS: Front Squat | SN: Snatch |
| GHD: Gluteus Hamstring Developer | SQ: Squat |
| HSPU: Hand Stand Push Up | TTB: Toes to Bar |
| KB: Kettlebell | WOD: Workout of the Day |
| Metcon: Metabolic Conditioning Workout |
Summary and Conclusion
So, there’s my pretty detailed overview of all things CrossFit
My advice, give it a try, it is easy to get started and very likely free to try.
If you love it, that’s great, you’ll soon be writing your own WODs and setting PRs. If you don’t like it, no big deal there are plenty of other ways to enjoy an active lifestyle.
I love the essence of what CrossFit represents, and my training style is heavily influenced by blending many disciplines. In my view, CrossFit is a great way to improve strength and conditioning and if you want to lose weight and get in shape, I am pretty certain CrossFit will do the job.
If I was 20 years younger I think I would be all-in, down the Box every day and training like a mad man! I think the CrossFit culture and community are truly unique and a compelling proposition for any budding Crossfitter. But, for me right now, with a young family, demanding job and a heavy travel regime, membership to a CrossFit box is not really a viable option.
For more in this series, have a read of my What is Functional Bodybuilding article
0 Comments