CrossFit — why training it is worth it and where to start?

Are you over boring gym workouts? Following a traditional training plan does not bring the desired results? Or maybe you just need some variation in your physical activities? You have certainly heard about short, high intensity general trainings that deliver instant results. CrossFit is a specific program of strength and endurance training, which is certainly worth learning if you are a sports lover. What is CrossFit, why should you be interested in this sport, and how to start training?

A short history of CrossFit

The programme of this training system was developed at the turn of the 20th and 21st centuries. The first CrossFit gym was opened in 200 by Greg Glassman, the initiator of the new training method, and his wife. Due to its exceptional effectiveness, it caught on real quick and began to be used also by navy soldiers or firefighting units. Soon, CrossFit became a sport popular all over the world — suitable for both professionals and beginners, regardless of physical abilities. In Poland, the sport appeared in the aughts and quickly found numerous enthusiasts.

CrossFit – what is it, and how does it work?

CrossFit is nothing else than an intensive full-body workout. The aim is to involve as many muscle groups as possible in the individual exercises. Short training sessions are typically exceptionally intensive and versatile. Throughout these exercises, you perform a variety of activities, from running, air cycling and jumping, to pull-ups and push-ups, to more advanced exercises with accessories. The intervals between the series are limited to the minimum necessary. CrossFit as a training method is based on the quest for best physical fitness in several key areas:

The highest emphasis in the CrossFit workout is on the correct technique for all exercises, which helps maximize training effectiveness and minimize the risk of injury. The system is based on exercise sets of the so-called workout of the day (WOD), which should be performed a number of times each day. Of course, everyone should practice according to their own internal pace. However, there is a common principle in CrossFit that the more repetitions of an exercise you perform, the better for your strength and endurance. This clearly shows the intense nature of this sport!

CrossFit – for whom is it best?

One of the most important objectives of this training system is that it can be done by everybody, regardless of their advancement level and physical abilities. Of course, it is important to remember that people with more severe diseases should consult their physician or personal trainer before starting training. CrossFit is therefore primarily dedicated to professional athletes who treat it as a supplement to their daily training plan, as well as to amateurs. In the latter case, consider a CrossFit class for beginners where, under the guidance of an experienced trainer, you can get to know all the exercises and learn the correct technique. The only difference between workouts at different levels of advancement is the level of burden and intensity of training. In CrossFit, it is important to challenge your own limits and to regularly increase your endurance, so the most important stimulus is always determination and sincere willingness to train hard.

What are the benefits of CrossFit?

Regular CrossFit training has a clear impact on the functioning of the whole body. The popularity of this training method is mainly due to the variety of exercises. When practicing CrossFit, you do not only take care of your fitness, but also boost the strength and overall endurance of your body, improving your circulatory and respiratory system. Interval, strength, and aerobic exercises – you combine many sports into one by doing them all during a CrossFit workout. What are the areas clearly affected by CrossFit training?

A set of intensive, full-body exercises, as well as the consistency of regular training, make the body stronger from week to week, and more resistant to pain, fatigue and inconvenience. The workouts are often completed outdoors – in order to harden your body, often in bad weather. High pace of exercises and short breaks between series guarantee continuous improvement of cardiopulmonary function. CrossFit training is ultimately not only strength training, but to a great extent also interval, aerobic, and fitness exercises. We often come across a question: how many calories can I burn by training CrossFit? The answer depends on many factors, among others, your body weight, intensity of each workout, and the proper technique of exercises. However, CrossFit training will certainly allow you to burn more calories than running or regular interval training because it combines elements of many sports, involving the whole body and stimulating the metabolism. CrossFit training has a clear impact on body shaping. Regular training sessions combined with recovery time and proper nutrition ensure a noticeable increase in muscle mass and the so-called body contouring.

An important part of the CrossFit training method is to pay attention to stretching exercises and those improving overall agility and motor coordination, as well as reflex. This is a very important part of any sports training, as neglecting these aspects can lead to overtraining and injuries. Monotonous gym workouts and even jogging can bore you fast. You can avoid this by training CrossFit, where high pace and variety of exercises throughout the session keep you maximally focused. CrossFit is also an alternative to traditional forms of activity – here, it is more important than at the gym or in a fitness club to interact with other participants in training sessions. Not only as part of training but also outside.

How often to do CrossFit?

This question comes up often, especially among those who are new to this training method. Let's remember not to overdo it. This is not hard to do when we are determined to act. 3 workouts per week are right for beginners, while more advanced athletes can do even 5 workouts per week. However, we should remember to try not to go over this upper limit. After each workout, our body needs an appropriate amount of time to recover. Our training plan should also be influenced by our body type, which is worth discussing with the trainer during the first class.

How to get started with CrossFit?

If you want to start your adventure with this training method, it would be best to find a gym in your area that offers CrossFit classes and discuss it all with a trainer. As an experienced coach, they will probably tell you how many times a week to do CrossFit, what exercises to do and what load would be optimal to start with. They are also likely to propose a training plan.

CrossFit and diet — what should you know?

Let's not forget an important rule: you are what you eat. If we want to work on our fitness, stamina, and figure on a regular basis, we cannot miss out on the importance of the right diet. This is an important topic for all athletes, especially those whose discipline is as intense as CrossFit or calisthenics.

CrossFit – sportswear

If you decide to do CrossFit on a regular basis, make sure your workout outfit is as comfortable as possible, does not restrict your movements, and breathes during intense workouts. The most important is a well-selected training top – available in a variety of cuts and colour options, with breathable structure based on quick-drying fibres, which ensures fast moisture wicking. Gym trousers will work great during CrossFit workouts for both men and women. As they are relatively tight-fitting and made of elastic knitted fabric, they will not restrict your movements. Remember that in addition to sports clothes and comfortable shoes, you will usually grab some water, a towel and some other essentials on your way to the workout. A large and durable sports bag is great for all accessories.