CrossFit: Fast-Paced Hardcore Workouts for Sport Fitness
CrossFit is a fast-paced hardcore strength and conditioning program that lends itself well to sport fitness. Well really, it works for all forms of fitness.
It is being used by police academies, military units and elite martial artists to get them into the extreme levels of fitness that their work or sport demands. However CrossFit is scalable and can be utilized by anyone whatever their fitness level and goals.
By changing variables such as load and recovery time the same workout can be performed by participants of any fitness level. Then as a participants fitness improves variables like the recovery time would decrease, and load would increase to keep the same intensity.
The exercises in CrossFit are constantly varied, high-intensity, functional movements. Exercises are performed at a frenetic pace (or as fast as you safely can) for short periods of time. CrossFit provides maximum gain from very time friendly workouts that won’t be a burden on your social life.
Workouts can be performed anywhere from the garage, gym, park or beach. Exercises range from bodyweight exercises to those using weights, heavy bags, jump ropes and gymnastic rings.
Below are 2 examples of CrossFit workouts.
20 Minute Bodyweight Workout
Complete as many rounds as possible in 20 minutes of:
- 15 pull ups
- 30 push ups
- 45 squats
Adapt the repetitions to your fitness level and increase them as your fitness improves.
Perform 2 rounds of the below. Gymnastic rings are required for this workout.
- 21 lunges
- 21 pull ups
- 21 squats
- 21 ring dips
- 21 handstand push ups
Challenge Yourself for Measurable Gains
CrossFit is a very competitive workout program. The theory being that by pushing yourself, you will achieve more. Phrases like “no pain, no gain” can often be heard being muttered by CrossFit followers. I am personally not a big fan of this phrase, but I like how it illustrates the positive attitude of CrossFit followers.
Inspiration and motivation from a coach or gym buddy will help. But there are many challenges that provide a target for participants as well as a milestone of how far they have come. Many participants will publish their own workouts, exercises and challenges inspired by CrossFit on the websites forum.
Below are 2 examples of CrossFit challenges.
Death by Pull ups
With a continuously running clock do 1 pullup the first minute, 2 pullups the second minute, 3 pullups the third minute and so on continuing as long as you are able.
This challenge can be used for other exercises such as push ups, squats or sit ups.
The 100 Challenge
Complete in order:
- 100 pull ups
- 100 push ups
- 100 sit ups
- 100 squats
Take as many set as it takes to get through each exercise. By re-testing every 4 weeks you should notice the number of sets you need, and the time it took you to complete the challenge decrease.
These challenges counter as a fantastic CrossFit workout routine also.
CrossFit encourages taking and keeping records of workout performances. This measurability of your progress is a big positive of CrossFit. Many followers admit to never properly taking records before using the program and speak of the difference it has made to their training, and also how nice it is to look back at what you were, and what you have become.Find out anything you want to know about CrossFit on their quite brilliant website www.crossfit.com. The site has plenty of routines online, including videos demonstrating exercises. Well worth a look.
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