What is CrossFit? — The Complete Beginner's Guide!
Lucas PINOS
9 min
Summary
There's no escaping it! For several years now, CrossFit has become the hottest fitness trend .
Some CrossFit influencers have surely managed to infiltrate your social media feed. Perhaps even some of your friends, family members, or colleagues have already succumbed to the temptation. Despite the magnitude of the phenomenon, do you really know what CrossFit is?
Before taking the plunge, find all the answers to your questions in our complete guide for beginner CrossFitters .
What is CrossFit?
Definition and history of CrossFit, a sport that wants you well!
CrossFit® is a functional training method based on a series of high-intensity inter-activity ( HIIT ) exercises. It is a versatile sport that perfectly combines three disciplines: weightlifting, gymnastics, and cardio. Therefore, it is a very complete personalized training program that allows you to increase physical strength, gain endurance, promote flexibility, and improve overall fitness.
But who is behind CrossFit ?
The creator of this revolutionary "cross-training" method is Greg Glassman. In 1974, he realized that weightlifting significantly improved his gymnastics performance. Greg Glassman then opened his first box (gym dedicated to CrossFit ). The success of the CrossFit method was such that Greg Glassman registered the CrossFit® trademark and developed his concept throughout the world. To date, 15,000 gyms are affiliated with CrossFit , including approximately 800 in France.
How does a CrossFit session take place? — exercises
A CrossFit session is a group fitness class that takes place in a CrossFit room called a " box ." There, you'll find all the CrossFit equipment you need to exercise. You'll also be able to count on the help of a coach trained in the CrossFit® methodology and philosophy. A CrossFit training session generally lasts 1 hour and is divided into 3 parts:
Warm- up : This series of exercises increases your heart rate and prepares your muscles and joints for the day's workout. It remains essential to avoid injuries.
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Skill : consists of learning or revising the main movements that will make up the day's course.
WOD stands for " Workouts Of the Day " and literally translates to "training of the day." The heart of the session, WODs consist of a series of varied exercises that change each session. Say goodbye to routine!
There are many types of WODs. Some of the most popular include:
- AMRAP ( As Many Repetitions As Possible) : This workout aims to perform the same series of exercises as many times as possible within a set time. It's up to you to define your own rest times.
- EMOM ( Every Minute on the Minute): The timer starts; you have one minute to repeat an exercise a certain number of times. Once the set is completed, you can take a break until the timer starts again for another minute. And so on.
- Tabata : This is the most demanding high-intensity interval training (HIIT) workout! Particularly fast and intense, this format involves performing a cardio-intense exercise eight times in a row with 10-second rests between each movement. This WOD lasts 5 minutes in total.
- Rounds for time : you must complete one repetition of a set of exercises as quickly as possible!
Once you have mastered the CrossFit exercises, you can practice CrossFit at home or outdoors.
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Why practice CrossFit? — the benefits
Do you want to take care of your well-being and stay in shape? CrossFit is undoubtedly the sport for you! This training method has benefits for both physical and mental well-being. It allows everyone to achieve their personal goals.
From a physical point of view, CrossFit is known for:
Develop muscle mass;
increase physical strength;
strengthen the cardiovascular system;
promote weight loss or reduce fat mass;
increase mobility, flexibility, agility, suppleness…
CrossFit is also recognized for its beneficial effects on the mind:
Joining a CrossFit community provides a sense of belonging that is both enjoyable and motivating.
Reduce stress and nervous fragility through the release of endorphins.
Observing your progress and achieving your sporting goals helps boost your self-confidence.
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Improve sleep quality and promote falling asleep. CrossFit helps optimize deep sleep for restorative nights !
Whether you're a man or a woman, young or old, a beginner or an experienced athlete, CrossFit is accessible to everyone! Your CrossFit coach will determine the WODs that best suit your profile, providing a customized workout tailored to your fitness level, your constraints, and your goals.
How to get started in CrossFit?
Some tips for getting started in CrossFit
Are you definitely attracted to the CrossFit lifestyle and want to take on this new sporting challenge? Congratulations on this wonderful gift you are giving yourself! 🙂 To get started with your CrossFit training in the best possible conditions, here are some wise tips:
Join a reputable CrossFit club . Don't hesitate to check out reviews from other gym members and visit the facility in person.
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Start slowly by adjusting the intensity of your workout to your limits. This is called scaling. If an exercise seems too difficult, you can make it more accessible. Simply reduce the weight, opt for an easier variation, or increase the rest time.
Listen carefully to your coach and trust them.
Learn the basic movements (squats, deadlifts, burpees) and try to perform them perfectly before trying to intensify the sessions.
Never neglect warming up.
Always allow yourself a recovery period.
Focus on consistency.
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Be willing to step out of your comfort zone. Gradually increase the intensity and weight load as you master your movements.
Adjust your diet based on the intensity of your training. Your nutritional needs depend on your goals.
Record your WODs and your progress in a notebook.
Have fun! 😃
Example of a beginner WOD to work the whole body without equipment
Here's an example of a beginner CrossFit WOD that will allow you to work your entire body without equipment. The goal is simple: perform the WOD once and repeat it by beating your first time, and so on. Watch out, top time! ⏱️
The first part of the WOD consists of 10 sets of:
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10 Burpees;
10 Jump Squats;
5 Sit-Ups.
Take a 2 minute break, then continue with:
10 Jump Squats;
10 Down Up ;
5 push-ups.
This complete sequence allows you to work the glutes, hamstrings and quadriceps as well as the pectorals and abdominals.
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Nutrition and CrossFit: The Essentials for Optimal Performance
To perform well during your WODs and avoid ending up exhausted, your choice of nutrition is absolutely crucial. It's no secret: you need to give your body what it needs to exercise and recover properly:
Proteins , like those in Native Whey Isolate, help you build and maintain muscle mass . They also contribute to the maintenance of normal bones.
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Carbohydrates are your best friend for maintaining energy throughout your CrossFit session.
As for lipids , they boost your endurance and your general well-being (GOOD fat is life!).
Of course, don't forget to hydrate accordingly.
🏋️To improve your physical performance and muscle strength, consider dietary supplements such as creatine . A course of Organic Spirulina will give you a real boost of natural energy thanks to its antioxidant properties.
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Recovery: an essential step in CrossFit
CrossFit is awesome, but it's intense! To avoid crashing or injuring yourself during your next workout, recovery is your ally. To do this, don't hesitate to:
stretch yourself;
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get a massage or practice self-massage;
hydrate yourself;
get enough sleep to recharge your batteries.
Supplements rich in essential amino acids like BCAA 4.1.1 . In short, with this, you'll be ready to give it your all at the next WOD!
