Plan Your Fitness Success With Crossfit Nutrition

crossfit nutrition

Making the choice to become fit, and incorporating exercise into your daily routine is a good start to a healthy lifestyle. However, exercise alone cannot help you achieve your goal of total body fitness, and healthy living.

You also have to take into consideration what you put into body daily, how much you ingest and how these foods you choose to eat affect your body and fitness goals.

The truth about fitness is, it’s not for the faint hearted, or the undetermined. Fitness is for those that are willing to change their lifestyle, consciously consider what they put into their body, and help their body be the best it can be.

Crossfit has helped a lot of individuals achieve their goal of healthier and better living, with a community of fellow Crossfit participants encouraging and providing the support you need to make your goals a reality.

If you’re new to Crossfit training, or simply just looking to maximize your body’s gain from the intense hard work, then we’re here to give you some helpful tips about Crossfit nutrition.

When we mention Crossfit nutrition, there are two major diet plans that come into mind:

I. The Paleo Diet
II. The Zone Diet

These are the two diets that most Crossfitters use as a baseline to determine what goes into their body, and the proportion in which it is to be ingested.

I. The Paleo Diet

The paleo diet is the diet plan that revolves around food that was available for hunter-gatherer humans in the paleolithic era. The pioneers of this diet plan believe that humans in this era lived longer healthier lives without the risk of diseases that most humans are exposed to these days, because of the quality of food they ate then.

The paleo diet mostly consists of fruits, vegetables, lean meats, seafood, nuts and seeds, and healthy fats. It excludes any other food that isn’t within this group such as dairy, grains, legumes, starches, alcohol, and processed foods. The idea behind the paleo diet’s disapproval of dairy is the fact that animals do not ingest milk past the age of infancy.

This theory probably counts for the reason why a good number of humans are currently lactose intolerant.

The paleo diet does not really require you to count the amount of calories, however you do have to watch your volume intake. It simply works on the principle “eat when you are hungry, and don’t if you’re not”, and also eat only the food types that were available in the paleolithic era.

II. The Zone Diet

The zone diet, unlike the paleo diet focuses more on the proportion of food being ingested into the body. The standard recommended food ratio for the zone diet is 40% carbs : 30% protein : 30% fat. The principle is planned healthy eating, constantly throughout the day.

You are not required to starve yourself, or restrict yourself from eating, but choosing to eat healthy options throughout the day. You are required to have breakfast, lunch and dinner, with snacks an hour or two between each meal. All means have to be weighed to ensure that the food ratios are kept to, and you are eating every food type in the adequate proportion.

Basic Of Crossfit Nutrition

When To Eat?

It is mostly advised to combine both the paleo diets and zone diets together for the best results. Utilizing the Paleo-Zone diet ensures you have all the nutrients you need for a proper workout, and your muscles have the right supplements to heal and recover faster and get bigger and stronger.

It is ideal that you get your three square meals a day to keep your body constantly fuelled. If it’s not a rest day, and you are required to workout that day, eat 1 – 3 hours before you have to workout. Eating less than an hour before your workout begins is a sure-fire way to feel nauseated mid workout, and end up puking during a very tasking routine.

Choosing The Right Ingredients

It is important that we all understand that food is a drug. As we are all not keen on ingesting low-quality, bad or unhealthy amounts of drugs, we should also approach food with that same mindset. When choosing the ingredients to work with, try to go for the highest possible quality, such as grass fed beef, or wild seafood.

If you cannot afford to do so, then you can compromise a little but, try to keep your ingredients as fresh, and nutritious as possible. This helps you body function optimally, and your muscles will be all the better for it.

Supplements

Including supplements into your Crossfit nutrition is allowed, as long as you’re not replacing food with supplements. Supplements are to provide your body with specific nutrients and hormones which will improve your workout outcome, and cannot be easily gotten through food. Supplements such as Omega-3 rich fish oil, and creatine can be considered.

Strawberry Banana Smoothie

smoothie-strawberry-banana

strawberry banana smoothieTry this deliciously satisfying, fruity drink that is perfect after a hard training session orfor any time of the day,

Ingredients

  • Handful of fresh or frozen strawberries
  • 1 Banana
  • 1 Cup Ice
  • Splash of Orange juice

Method

  1. Add all the ingredients to the Tall Cup or party Mug and twist on the Cross Blade
  2. Lock on and mix until smooth.
  3. Drink up.

Tip: You can leave the tops on the strawberries, that’s where a lot of the nutrients are.

Start a Garage Gym at Home

garage gym

How many times as part of your daily routine of getting back from work, and then deciding that you’re just not feeling up to the gym today? Or you’re not satisfied with the options or services available at your local gym? Would you like to start your own garage gym? If yes, then we’re here to provide you with some necessary tips and insights on how this make this dream a reality.

Starting a garage gym is not an easy or cheap feat, and is something that you cannot be mildly dedicated to do. If you want to start a garage gym, then you have to put in your all, 100% dedication and commitment to make it a reality.

Essential Of Training In A Garage Gym

You Need Adequate Space:

When you decide to turn your garage into a gym, or incorporate a gym in your garage, it is important that you have enough space to allow you work out efficiently. Space is necessary for arranging and utilizing your equipment without ruining your equipment, or hurting yourself. S

o, if you can make it happen, probably transform your whole garage into a gym; or learn to optimally utilize the space you allocate to your garage gym, You don’t want to be in the middle of some squats, and have your partners car run you down.

You will Need Gym Equipment:

Starting out with a new garage gym, you actually don’t need to much equipment. If you are a fitness enthusiast, or have been working out for some time now, you should have an idea of the exercises you are interested in and the equipment you are interested in working with.

You should be aware of what you want from your body before you begin buying equipment. When you have taken note of this, it should be fairly easy for you to acquire the equipment you need. You can get already used equipment for very affordable prices. This route is highly advised, so you don’t spend all your savings on gym equipment.

The strategy with buying new equipment is, start with a few. Get just two or three pieces of equipment that you’ll be interested in working with, and you can easily afford, then you build up from there slowly.

Splurging on brand new equipment at the beginning may leave you broke, unhappy and unwilling to work out in your gym simply because you’re trying to make the money back by working twice as hard. So, watch your expenses at the beginning. Being financially smart at the beginning will save you a lot of hardships in the short run.

Training At Home:

When training at home, you have to work around your standard daily schedule, which shouldn’t be so hard as everything is happening within your house. Wake up an hour earlier than you are used to so as to get in your morning workouts done. However, when working out in the early hours of the morning say 4:30/5am in the morning, try to keep it quiet.

Some of your neighbors may not be pleased with the sound of deadlift weights ruining their beauty sleep. So maybe you can go for a jog, and incorporate other light exercises that won’t have your neighbors calling the authority on you.

If you’d like to make your gym commercial, set up your classes at a time when your neighbors will be away or out of the house, so as to keep the disturbance minimal.

If you want to open up your gym for commercial benefits, ensure that you keep only a number which you can independently supervise and watch over. It is very easy to get hurt working with heavy equipment in a tight space. So, ensure you do not overdo it with the number of clients you admit in your gym. Also make sure your insurance is upto date.

Benefits of Starting A Garage Gym

Starting up a garage gym has multiple benefits such as :

Top Notch Hygiene:

One of the downsides to utilizing a public gym is, you can never really be too certain about the quality of hygiene the gym maintains. There is always that uncertainty with utilizing public equipment, and even worse the toilet facilities.

However, with your garage gym, you’re certain that you cleaned your barbells the night before after you made use of them. Also, you have your own toilet, probably all to yourself and never have to be unsure of whether you’re contracting something or not

Saves You Some Money:

A gym membership isn’t a cheap expense, yet it’s one of the most wasted subscriptions ever. Say you pay $950 for an annual gym membership, and go there only twice a year, and then the subscription automatically renews itself. This cycle is constantly ridding you of money you can do something much profitable with.

Starting up a garage gym however saves you membership costs, gas costs, and flashy gym wear that you might be tempted to get just because everyone else has it. Your garage gym whether you decide to open it up commercially to the public or not, will save you this expense in a year’s time and likely make you some money in the process.

Why You Need Compression Crossfit T-Shirts for Your Training

crossfit t shirts

If you are planning on joining the proven fitness philosophy known as Crossfit Training, or improving your fitness outcome? If yes, then you definitely need to have the right gear to get the best out of your exercises.It is important for you to have the right crossfit equipment and training outfits when undergoing a certain sport.

Crossfit training equipment has been specialized to optimize productivity, and ensure safety when undergoing the training exercise. Which is why as a fitness enthusiast and participant, having decent compression Crossfit t-shirts, can make the world of difference to your success.

In this article we’ll cover the importance of Compression Crossfit T Shirts, their benefits and where to get them.

What Are Compression Shirts?

Compression shirts are tight-fitting shirts made up of spandex which improve blood flow to the part of the body which it is worn, and also muscle performance and recovery post exercise. Many athletes swear by compression shirts, and all the benefits it affords them to help them work optimally, while also reducing the strain on the muscle to prevent muscle soreness after the training is over.

Compression shirts are made from materials that are waterproof, and prevent sweat from piling up on the body which could lead to chafing and rashes on the body.

When undergoing Crossfit training, a lot of strain will be placed on muscles all over the body as all the muscle groups and domains will be worked on intermittently. However, if you’re putting on a compression shirt, as opposed to any random Crossfit shirt, you will notice an improvement in your body’s form and muscle precision when carrying out these exercises.

Your muscle soreness post workout will also be significantly lower, and you can carry out your workouts the next day with little or no pain. This will not be the case for any random shirt worn for Crossfit training.

Benefits Of Wearing Compression Shirts

Many experts and scientists have taken to studying the impact of compression gear on athletes’ performance, compared to ordinary clothing. They reached a conclusion that compression gear will not give you Superhuman endurance, neither will it make you run like flash; but it does have inherent benefits which it can offer you; such as:

Keeps Your Muscles Warm

Compression shirts are designed to keep your muscles are the optimal temperature for improved efficiency. Compression shirts are designed specifically for every location and weather, as each sport requires a different form and level of exposure. Beach soccer players require a lightweight material to help them breathe, and prevent the buildup of heat in the player’s body.

While an ice skater requires a thicker material to seal in the body’s heat, and prevent the skater from getting a chill. Compression shirts for these activities keep the muscles at their optimal temperature, either by sealing in heat or letting it out. Keeping the muscles warm improve the blood flow, and muscle performance.

Relieves Pain

Every athlete and/or fitness enthusiast is well accustomed to the pain and soreness that results from working out, either from Delayed Onset Muscle Syndrome or from a muscle strain. This pain and discomfort can be relieved from the utilization of a compression shirt.

Compression shirts apply pressure to the surface area they are being worn over, and this pressure is useful for stretching out the muscles and relieving in-built tension within them, which in turn helps you feel much better.

Stabilizes Your Joints

Compression Crossfit T-shirts are very useful for improving your body’s from and muscle precision. This in turn stabilizes your joints to be firmer and stronger. If you have to undergo some strength training during your Crossfit WOD, then a compression shirt will ensure your shoulder muscles are firm and stabilized for you to do those lifts and nail them.

Compression gear such as leggings and tights help improve your posture by applying pressure to your ankle instead of your knees, which firms up your lower leg muscles, and help you train better.

These are some of the benefits associated with utilizing compression clothing when undergoing Crossfit Training. Obviously, it’s a lot easier to through any convenient Crossfit t-shirt on when going for training, that will give you the edge to perform all the WOD’s well.

However, your focus should be higher then from simply trying to do your workout routines well, to being able to get the most out of every rep you do while working out, and this is what compression t-shirts will offer you.

Where To Get Compression Shirts

Compression shirts are pretty popular in the sport’s world these days, and can be easily purchased from any sports apparel store close to you. If you don’t want to go through the hassle of physically trying out shirts to see which fits best, or you just don’t have the time to spare; online stores are a good alternative to try. Multiple online stores such as Ultimate Crossfit Equipment have compression shirts on sale at varying styles and sizes.

Starting out with a Crossfit Wod

crossfit wod

If you are thinking of joining the fitness craze currently sweeping through the world with it’s high intensity, dedication and positive reviews and vibes ? If you’re interested in becoming a part of Crossfit’s success story? If yes, that’s why we’re here, to help you make the transition to top body fitness seamless, and provide you with all the knowledge you’ll need to make this happen.

In this article we’ll be covering the basics of undergoing Crossfit training, what a Crossfit WOD (Workout of the Day) is, how to join a Crossfit affiliate, what to look out for in a certified Crossfit affiliate, and how to help your body be the best it can be while undergoing this training.

What Is Crossfit Training?

Crossfit is defined as a fitness philosophy which incorporates physical exercises of various elements and principles to help its users be the fittest they can be. Crossfit is made up of a wide range array of exercises that are targeted all the muscle groups of the body, and provide overall fitness.

Crossfit was created and introduced into the world in the year 2000 by Greg Glassman and Lauren Jenai, and has enjoyed steady growth from then on. It is currently practiced by members of over 13,000 Crossfit affiliate gyms and has gyms (boxes)  located all over the world; majorly in the United States.

Crossfit’s aim has been to optimize physical competence in the 10 recognized physical domains which are: flexibility, speed, power, agility, stamina, cardiovascular and respiratory endurance, coordination, accuracy, strength and balance.

This is achieved by selecting an exercise from targeting a physical domain and implementing it in the Crossfit WOD, and challenging participants to complete the exercise under a specific timeframe.

Crossfit training does not support specific training i.e those interested in working only on a/a set of specific muscle group(s). Such as athletes and sportsmen and women who need to concentrate on a muscle group and focus on a few of the physical domains of the body.

However, the training has been modified for football and various other sports. So, if you’re a newbie interested exclusively in strength training or muscle building, then Crossfit may just not be for you. However, it’s good to give it a try as it helps you figure out which aspect of physical training you enjoy the most, and where you would like to specialize.

The Basics of Undergoing Crossfit Training

As a newbie, there are some things you need to know before you begin your Crossfit journey to ultimate fitness, such as:

Diet

When beginning a new exercise regimen, you need to make sure you provide your body with the nutrients it needs to be able to work optimally, help you get the best results you seek, and also help your muscles heal and grow.

Crossfit involves high-intensity exercises which will strain your muscles and entire body. You need to have a high amount of protein in your diet to assist constant muscle repair and growth. Protein can be obtained naturally from food sources such as chicken, eggs, red meats, fish, quinoa, brown bread, nuts and grains, amongst other sources.

Your body also needs a healthy dose of healthy fat such as almond butter, peanut butter and coconut oil. Keep in mind that while your body needs fat, it is important that you stay away from fried foods which are just empty calories looking to increase your waistline, and make you sluggish and reduce your energy level.

Fruits are also essential, so ensure you load up on citrus, bananas, mangoes, pineapples and what ever you can eat. Most people associate Crossfit training with the Paleo diet, which also works great.

Doctor’s Consent

Without a doubt Crossfit training is known to cause a lot of strain to the body, and requires you to be at your best medically to get through each Crossfit WOD effectively.  Hence, it is very important that you visit your local GP and get your doctor’s consent before you begin the training.

Get a full body checkup done, and let your doctor advise you if Crossfit training with be the best for you at the state of health you are in at that moment. It is very possible to get injured from doing exercises, and the possibility is heightened if you are not at your best health-wise.

Crossfit training has also been linked to Exertional Rhabdomyolysis, which is a serious health condition that involves the death of the body’s muscles. The dead muscles release toxins into the body which poison the kidneys, and could be life-threatening. So, make sure you get your doctor’s okay first.

How to Join A Crossfit Affiliate

If you live in the United states, then finding a Crossfit gym affiliate (or box, as they call it) should be relatively easy, as they are scattered all over. However, if you would like to do a more detailed search,  Crossfit’s website offers an Affiliate search where you can find the Crossfit box closest to you.

Crossfit Affiliate gyms usually give out free beginner classes to teach the basics, and some lightweight exercises to test your limit and endurance. This is for the coaches to have a feel of what is good for you, how your exercises should be modified per workout and also to let you have an idea of what Crossfit training is all about.

You will be required to pay about $10 – $20 per class, as this is not just a gym workout but a supervised training with certified coaches to put you through.

Crossfit WOD ( Workout Of The Day )

There are plenty of places to find Crossfit WOD’s.  Crossfit posts a workout of the day on its website, you can check out our WOD’s.

There is the international workout of the day, but affiliate local gyms are not required to follow it strictly. There could be modifications to the Crossfit WOD, or a completely different WOD could be chosen by your affiliate gym.

You shouldn’t have any reason to worry about this, as any Crossfit Affiliate undergoes training to guide you through your workout procedures, and choose a daily workout plan that will help you be as fit as you can be.

The Best Crossfit Equipment for a Home Gym

home crossfit equipment

These days, there is such a wide range of crossfit equipment readily available on the market. Due to the huge wide variety of this equipment, choosing the right one that meets your requirements may prove to be something difficult to do.

Since different manufacturers, manufacture the equipment, they all differ from each other in one way or another. If you are looking to have a home gym, here is a list of some great crossfit equipment that you may need.

Different Types of Crossfit Equipment for a Home Gym

1. Olympic Weightlifting Barbell

This is one of the best pieces of equipment that you shouldn’t miss to bring into your home gym. Just like any other product in the market, you only get what you pay for. Therefore, if you buy a cheaply available crossfit barbell, expect it not to last for a long time.

However, barbells come in two options and these are the barbell without center knurl and that with it. The barbell without center knurl is the most popular in the market these days. It has an advantage of preventing you from catching he throat during cleaning.

2. Bumper Plates

For a home gym, bumpers are one of the most necessary items. They can be either rubber or metal bumpers but the rubber plates are better than the metal type because you can just drop them on the concrete floor without chipping it, something that happens when metal plates are used instead. They are available in two different types, which are the Rogue Hi-Temp and Virgin Rubber with a brass sleeve.

3. El Cheapo Squat Stands

This particular type of crossfit equipment is also best for your home gym since it’s cheaply available and it’s worth the value of your money. They are available in different types and sizes. For instance, Rogue-Fitness SPX squat stand, which is a system, previously created with the aim of removing all the pins, threads and knobs that eventually wear out.

York FTS Squat Stand/Press has been yet another kind of this particular type of crossfit home gym equipment, which has a lot of versatility. It comes with two J-cups mainly for press and squat.

4. Kettle Bell

This is also good for a home gym and it’s available for both men and women. It’s therefore important to do enough research about the type of kettle bells available in the market. They are also available in different options. For instance, any cheaply available kettle bell will contain a casting seam, which is visible, and eventually tear-up your hands.

5. Medicine Ball

The medicine ball is also good crossfit home gym equipment. It has been leading in the market for a quite long time. For a home gym, it’s recommended to buy a lighter med-ball for best results. However, for slamming, the best ball of choice is the D-ball.

6. Jump Rope

Jump rope is one of the crossfit equipment that shouldn’t lack in a home gym. There are available in different sizes and it’s ideal to know your height before buying in order to choose the right one for you. In the recent years, a wide range of these ropes has been introduced in the market. For example, there are Power Max and RX Jump Ropes.

These are just a few of top best crossfit home gym equipment that you should ensure that are available in your place. Lastly, when buying any of them, always put some important factors into considerations such as quality, cost and size.

A Review of the Best Crossfit Equipment Packages

crossfit equipment packages

Ok, so maybe you got the itch, and are interested in joining the fitness revolution that is crossfit but unfortunately, you don’t have the much needed and necessary crossfit equipment to get you started. Or, you’ve been doing your crossfit somewhere else but now you’ll want to have your own equipment, but you don’t know where to start. Here is a list of some of the best crossfit equipment packages that might suit your needs.

1. The Minimal Crossfit Equipment Packages

There are basically two types, which are very basic. They normally comprise of bumpers, bar, kettle ball and other little equipment.

• Bronze Starter Package

This particular package comes from Gringesport. A standard usually includes an a 20-kg Bomba-Olympic Bar, spring collars, a kettle ball weighing 24 kg, sandbell weighing 20 lbs, a speed rope and some more.

It tends to be the lowest crossfit equipment package in the market today. This package also includes other quality things like bumper and barbell plates. Shipping is free of charge too, but it depends where you buy it.

• SoCal Starter Package

This is yet another type of minimal crossfit equipment package introduced by Rogue. It includes things such as spring collars, HG bumper plates, Beater Barbell, a Rogue Rings, kettle bell weighing 24 kgs just to mention a few. It seems not to have much difference from its counterpart discussed above. Shipping is also free.

These two packages are just for beginning, so you’ll need more equipment regardless of your preference and level you are at. Ideally, some of the following packages are necessary and important.

2. Partial Crossfit Equipment Packages

Contrary to the minimal packages, the following two packages are in some ways better than they are. For a home crossfit gym, these two packages offer almost everything that is necessary and important for your training. They include:

• Gold Package

This is yet another advanced package from Fringesport that include Lockjaw collars, Bomba Men’s Bar, OFW bumper plates weighing 260 pounds, the change plates of Troy Olympic, stud pull-up bar, 4 kettle bells, 3-sided plyometric box, medicine ball weighing 20 pounds, speed rope, an abmat, and gymnastic rings. This is a nearly complete crossfit equipment package, which misses only a few things like parallettes. All products from Fringesport are shipped free of charge, so this particular do apply as well.

• Bravo Package

This is a package from Rogue that also includes Ohio Bar coated with zinc and better than Beater Bar available in the SoCal package. Other equipments are a set of Rogue Rings, kettle bells weighing 35 and 55 pounds, HG collars, SR-3 speed rope, and many more.

3. The Warrior Crossfit Package

The warrior crossfit package comes from Rogue and generally, contains just about all necessary equipment anyone could ever require for a home crossfit gym. It comprises bumper plates weighing around 320 pounds, five kettle balls, parallettes, rings, and collars, slam ball, an Ohio Bar, change plates, Dynamax ball, speed rope, an abmat and a climbing rope.

It’s actually a huge collection, which is relatively affordable (read about how to choose the cheapest crossfit equipment here). The rower is one of the things that make it different from other types of packages.

To sum it up, these are just a few of crossfit equipment packages readily available in the market today. They are all available for domestic and commercial use. Lastly, it’s recommended to start working with the smaller minimal packages and upgrade later for better results, rather than starting with the warrior package that might end up discouraging you even before you start the crossfit journey.

The nitty-gritty of CrossFit rings

crossfit rings

The wide range of CrossFit equipment that is available underscores the multifaceted nature of CrossFit training programs. Out of all the equipment available, CrossFit rings deserve a standing ovation due to the large number of exercises that they encapsulate. Here are a few of them and their benefits.

  • Ring rows

A ring row or a horizontal row is a reverse pushup. It strengthens muscles and corrects their imbalances, setting the stage for successful sporting such as in rock climbing and boxing. It also improves mid section stabilization and endurance.

The crunch and row is a simplified ring row while an elevated ring row is a more difficult ring row. Whenever performing a ring row, it is always advisable to ensure that the body is straight and the pull is slow and smooth.

Additionally, movement should be all the way down and all the way up, with no in-betweens. Obviously, piking and arching will lead to a “square peg in a round hole situation.”

  • Push-ups

Push-ups are usually performed when the rings are about waist height. Alteration of the ring positions hardens or simplifies the process progressively as the athlete is steered towards balanced musculature.

  • Ring dip

This forms part of the calisthenics of CrossFit training where an athlete, vertically supported on the rings, bends until the shoulders are below the elbows. During this exercise, the arms should be straight, the shoulders should be pushed down and the chest up and arms should be kept off the ring straps. This way, the athlete opens doors to several benefits, including body stability and strength.

  • Pull-ups and inverted pull-ups.

Pull ups require shoulder flexibility in order to set the shoulders into unrestricted movement. Inverted pull ups can be done on both the pike and straight positions, and they are built on stabilization and shoulder flexibility.

  • Back lever and Front lever

A back lever is a straight-body strength move that begins and ends in a pike position. It is usually combined with the skin the cat move to accentuate the arm, heel and butt muscle workout. On the other hand, tucked front lever, single leg front lever and straddle front lever work towards attaining a stable leg-together front lever.

  • L-sit

An L-sit exercise entails holding the feet at the hip level for a specified period of time. Legs are required to be straight during this exercise, forming an L-shape.

Each of the afore-mentioned exercises is designed for a specific purpose. This explains why CrossFit is a whole body work-out program that does not leave any muscle untrained. Furthermore, other exercises are also available, including:

  • Hang pull-through to skin the cat pull-out
  • Straight-body inverted hang
  • Pull-up to lever
  • Hollow body training
  • Forward roll to inverted hang
  • Shoulder stand
  • Support swings
  • Bent-arm press to handstand
  • Muscle-up
  • Backward roll to support
  • Kip to support

With out a doubt CrossFit rings are the foundations of a limitless range of exercises that can set the wheels of weight loss and fitness into accelerating motion. Their availability in various materials, colors as well as strap and buckle style adds color to the already good package.

Making a Crossfit Workout Plan Work For You

crossfit workout plan

Even though its one of the most popular fitness programs on the face of the planet.  Lots of people are curious about the body transforming enticement that is known as Crossfit? Well, this unique training style and various programs can boost every aspect of fitness such as balance, flexibility, speed, endurance and strength.

Crossfit is structured around the concept of using functional movements at a great level of intensity and consolidating these into a rigorous workout. It will really help you perform in each of the following fitness areas: agility, balance, cardiovascular endurance, flexibility, power, speed, stamina, accuracy, strength and coordination.

This fitness program has also been used for years to train police officers, military persons, fire fighters and now it is being followed extensively by general public to help them maintain their physical fitness and stay in proper shape.

Here is how you can structure your Crossfit workout plan at the gym:

A typical Crossfit class includes the following:

  • Warm up for approximately 7 minutes
Skill development segment
  • 15-20 minutes high intensity workout, consisting of activities ranging from carrying heavy objects and lifting dumbbells to jumping and rowing rope
    Cool down

Every single workout is known as Workout Of the Day (WOD) and you can use Crossfit equipment to structure your program accordingly.

Here is how you can structure your Crossfit workout plan at home

If you cannot hit the gym, but still want to stay fit and enjoy some athletic training, there are plenty of free workouts online, that you can complete them at home. Obviously for this you will also need to keep some equipment that can help your workout at home. These include:

You can follow a typical workout pattern of exercising 3 days with one day off. Some variations of this routine include one day off, one day on or two days off, five days on. You can choose the one that works better for you and plan your workout accordingly during the week.

It is suggested to begin with 15 rounds of 5 push-ups, 5 pull-ups, 5 sit-ups, 5 squats initially and modifying and increasing it eventually.

Here is how you can structure your Crossfit workout plan in terms of different exercises that you can include

One of the major attractions of this program is that it incorporates a variety of fun exercises that keep you away from monotony. It is also important to include some of the standard exercises in your plan. These include:

  • Chin ups
  • Squats
  • Jumping rope exercises
  • Dead lifting barbells
  • Medicine ball tossing
  • Short and powerful sprints
  • Jumping off and onto a box
  • Push ups, which can be altered and performed with your knees pushing against a wall or down

The greatest benefit of Crossfit training is its variety. It is also a challenge to do this workout from home rather than a fully equipped gym. In addition to this, you must also mix up your exercises so that it stays rigorous and challenging. However, with a little planning, you can organize your Crossfit workout plan that will ultimately meet your fitness goals.