What is Crossfit?

0

Crossfit is based on functional movements that the human being performs everyday: standing, sitting, throwing, getting up, pulling, pushing, going up or running. There are varied exercises and they make you use your body correctly, through combined movements: running, rowing, rope jumping, weightlifting, climbing, carrying objects, dumbbells, kettlebells, medicinal balls, among many other exercises performed only with your body weight. A good Crossfit plan should include exercises that develop and improve the 10 abilities or physical competences: cardiorespiratory resistance, muscular resistance, strength, power, flexibility, speed, coordination, agility, balance and precision. The high intensity and short period of time are essential elements for the accomplishment of results.

Crossfit athletes follow the WOD (Workout of the Day) on a daily basis, than can be recommended by your PT.

Usually, the workouts are split like this:

1) 3 days workout, 1 day rest;

2) 5 days workout, 2 day rest;

READ MORE: The best supplements for Crossfit workouts

Take note of a few examples of WOD:

Example 1.

Perform 3 sets in as short a time as possible

Squats: 10 reps

Burpees: 15 reps

Running: 500m

Example 2.

Perform 5 sets in as short a time as possible

– Pull ups: 20 reps

– Push up: 30 reps

– Sit ups: 40 reps

– Squats: 50 reps

Rest 3 minutes between each set.

Example 3.

Perform this circuit in as short a time as possible

500m Rowing

40 Squats

30 Sit ups

20 Push Ups

10 Pull ups

Example 4 – recommended for Men

Deadlift (100kg): 10 reps

Running 500m

Bulgarian Split Squat (35kg): 40 reps

Running 500m

Deadlift (100kg): 10 reps

Running 500m

Bulgarian Split Squat (35kg): 40 reps

Note: Can also be adapted to a women’s workout, decreasing the load.

Example 5.

Warm up (4 sets of each exercise):

Medicinal ball thrown against the wall, as high as you can: 8 reps

Jackknife Crunches: 8 reps (Lie down on the floor, stretch your arms and legs. After that, perform a movement as if your hands were going to touch your feet)

Running Backwards 30m

Perform 5 sets of the same exercise in as short a time as possible:

Push press: 5 reps

For every 20m of running, holding a medicinal ball, perform the reps as it follows: 2sets-4-6-8-10-8-6-4-2

– Jumping Squat (holding the ball)

– Abmat Sit ups (Sit on the floor and place a wrapped wet towel under the lumbar region. Put your feet together (the sole of your shoes facing each other) and open your legs. After that, with your hands crossed, stretch your arms above your head and, while contracting the abs, lie down on your back in a controlled way. Contract your abs again and bend until your hands touch your feet.)

A WEEK OF WOOD

These exercises can be performed without equipment (1 a day).

1st Day – Perform 3 sets in as short a time as possible

Running: 800m

Squats: 50 reps

2nd Day – Perform 10 sets in as short a time as possible

Push- ups: 10 reps

Sit ups: 10 reps

Squats: 10 reps

3rd Day – Perform 5 sets in as short a time as possible

Fast running: 100m

Push-ups: 25 reps

4th Day – Perform 20 sets in as short a time as possible

Push-ups: 5 reps

Squats: 5 reps

Sit ups: 5 reps

Fast Running 100m between each set

5th Day – Perform 10 sets in as short a time as possible

Push-ups: 10 reps

Running : 100m

6th Day– Perform 5 sets in as short a time as possible

Fast Running: 400m (rest 2 minutes between each set)

7th Day – Perform 10 sets in as short a time as possible

Fast running: 100m (rest 1 minute between each set)

FAQS

How to perform a burpee?

The movement starts with a squat followed by a fast movement of placing your hands on the ground, right before you. After that, push your legs backwards and perform the push-up movement. Go back and bend your legs as if you were going to do a squat, raise your torso and jump (stretching your legs at the same time) with your arms stretched above your head.

This exercise works the chest, shoulders, triceps, quads, hamstrings, glutes, calves, abs, hip-flexors and lumbar region.

How to perform the Bulgarian Split Squat?

Standing, with your back against a bench, place the barbell in the back of your shoulders and hold it with your two hands, on the sides. Stretch one leg backwards and support the top part of the foot in the bench. Keep the torso straight during the squat.
Perform the squat bending your knee and the leg quad onwards until the knee of the leg that’s in the back almost touches the floor. The front part of the knee should point in the same direction as the tip of the foot throughout the movement. Slowly get back to the initial position, stretching your quad and knee of the leg that’s in the front until you stand. Repeat and switch legs. Take a 30-60 seconds break between sets.

This exercise works the quads, gluteus maximus, adductor magnus or thigh muscle.

How to perform a deadlift?

The exercise is performed with a barbell (that may or may not have weights on both sides), on the floor.
Stand in front of the barbell, with your feet shoulder-wide or a little away from each other.
Bend forward and place your hands on the barbell to make them wider than the shoulders.
While you’re holding the bar, keep your back straight or leaning backwards (never forward), bend your knees and keep your head high, looking ahead. You should support your calves and contract the leg muscles by lifting the weight off the floor and conclude the second part of the lifting using your back to stand. After that, reverse the movement and put the barbell back on the floor. Keep the barbell next to your body while you lift. The more distant the weight is from your body, the harder it is to lift it up.

Recommendation:

If you haven’t yet started this activity, take it slowly and choose and adequate load to your physical condition, so you can slowly make progress and so you’re able to detect your physical restrictions. Check these values:

Basic Strength Standards 

Weightlifting Performance Standards 

READ MORE:

Crossfit: A WOD a day to help you burn more calories II

Crossfit: A WOD a day to help you burn more calories III

How does the paleolithic diet work?

References:

N/d, Conheça o crossfit, N/d, translation and adaptation of the original version

João Paulo Moura, Exercícios de Crossfit, 20th of August, 2013, translation and adaptation of the original version

Tiago Santos, Crossfit – Treino de alta intensidade, n/d, translation and adaptation of the original version

Renato Santiago, Exercício: Burpee, 31st of August, 2013, translationn and adaptation of the original versio

Cláudia de Castro Lima, Crossfit: o treino da Swat, translation and adaptation of the original version

LEAVE A REPLY

Please enter your comment!
Please enter your name here