The goal of any exercise program is always to be able to function physically in an optimal way. After all, what’s the point of being physically fit, if that does not translate to a better quality of life. While it is true we all want to be more attractive, it has been said that what really counts is how good you feel, rather than how good you look.
At the end of the day, physical fitness and function is at the root of every motivated person in the gym, and is the paramount goal.
Crossfit training achieves exactly that. It is a training plan that builds strength and conditions the body through very varied and demanding workouts. A crossfit training program will test diverse parts of your functional strength and conditioning, and will not concentrate on one specific thing. The goal of a crossfit training plan is to build a body that is capable of handling anything you throw at it. There are 3 cornerstones to a crossfit training program; it is constantly varied, it is high intensity, and it uses functional movements.
A crossfit training workout totally digresses from a traditional gym workout. To the unaccustomed, get ready to be challenged in strength and cardiovascular condition even if you are a seasoned gym individual. Here is a basic crossfit training guide to get you started. Let’s refer to it as your WOD or workout of the day, since crossfit training involves constant changes to your workouts. This sample WOD is from the Shape website.
“How it works: Twice a week, perform 16 reps of each move as fast as you possibly can. Do the bear crawl between each exercise. Time each workout and try to do it faster every week.
You’ll need: A pair of 5- to 10-pound dumbbells (increase to 15-pounders when you feel comfortable), and a box, bench, or step.”
This Olympic inspired move is a full body exercise that develops both strength and explosiveness.
“Works: legs, butt, back, shoulders, and arms
Stand with feet wider than shoulders and toes turned out slightly, and place a dumbbell on the ground between feet. Squat low, and grab the dumbbell with right hand, palm facing behind you. Quickly straighten legs and rise up onto balls of feet as you bend right elbow out to side, drawing weight toward your shoulder [A]. Bend knees as you flip the weight so palm faces away from you and extend right arm straight overhead [B]. Stand up, then squat and lower dumbbell toward the ground [C] to return to starting position. Switch arms halfway through set.”
This will be your transition exercise that you perform in between the other routines.
“Works: entire body
Kneel on the ground on all fours, then lift knees. Keeping knees bent, move left foot and hand forward [shown], then step forward with the right foot and hand to complete 1 step. Do 30 steps.”
This is another excellent full body movement that involves your entire body working in junction with all its body parts.
“Works: legs, butt, arms, core, and back
Stand with feet wider than shoulders and toes turned out slightly, and hold the center of a dumbbell with both hands in front of hips. Squat as you bring weight between legs [A].
Quickly rise up as you raise arms overhead [B]. Return to starting position.”
The lunge in any form is excellent for developing over-all leg strength. It is also a great butt blaster. Make sure you maintain perfect stability throughout the entire movement.
“Works: legs, butt, core, and arms
Hold a dumbbell in left hand and extend arm overhead, palm facing right. Lunge forward with right leg so knees are bent 90 degrees [shown]. Keeping arm raised, step back to starting position. Lunge forward with left leg on next rep. Continue, alternating legs; switch arms halfway through set.”
Sumo High Pull
“Works: legs, butt, back, shoulders, and biceps
Stand with feet wide, toes turned out, and hold a dumbbell in each hand in front of hips, palms facing behind you. Squat and lower weights between legs [A].
Rise up as you draw weights to shoulders, elbows high [B]. Return to starting position.”
Use this move to develop explosiveness with your legs as well as for increasing your vertical leap.
“Works: legs and butt
Stand facing a box, step, or bench (choose a height and width that you can safely clear). Squat and then quickly rise up and jump over the object [shown] to complete 1 rep. Turn around and repeat in the opposite direction.”
This may look more difficult than it appears, but do it in slow, deliberate movements to get to the desired position.
“Works: arms, chest, core, and back
Kneel on the ground 2 or 3 feet in front of a wall and place hands on the ground in front of you, slightly wider than shoulders. Place feet on the wall, straighten legs, and walk feet up so your body forms an L shape, torso perpendicular to your legs [shown]. Hold for 15 seconds. (To make it harder, do pushups in this position.)”
If you’ve been in a quandary lately and have been looking for a new workout, maybe crossfit training is the answer. It not only gives you a difficult workout, but it also puts your body to the ultimate test of functional strength that most closely resembles everyday activities. Crossfit training taxes the body in ways that you cannot possibly achieve in your commercial gyms and the element of surprise is always present as most crossfit training programs will have a WOD or workout of the day changing. It is a highly dynamic exercise program that absolutely avoids any static elements. If you think you are up to it, give crossfit training a try for a couple of weeks and see if you are up to the challenge.