FITNESS LIFESTYLE

DO YOU CROSSFIT?

By: Corry Matthews

DO YOU CROSSFIT?

Want Real Results Real Quick? Find a Crossfit gym near you or try these workouts. Photo by RalphDeHaan.com

You’ve probably heard about “CrossFit” from somewhere. Maybe you’ve heard it’s hard, it’s only for the military, OR it’s only for men. Actually, CrossFit workouts can be enjoyed by everyone. Sure, the most popular workouts are grueling, intense and might make you want to puke. But these workouts, done with correct form, can lead to great results in little time!

What is CrossFit?
The CrossFit training principle, using compound moves that involve multiple joint actions, was created by Greg Glassman, a former gymnast, in the ’80s. The program gained attention when various military and law enforcement agencies began using the principals for their own training. In 1995, the first CrossFit gym opened in Santa Cruz and the official Web Site launched in 2001. Unlike a franchise, CrossFit gyms are affiliates with certified instructors running the facilities. Although you will find the instructors using many of the same “WOD,” or workouts of the day, they also create their own programs.

The CrossFit program, which is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units and champion martial artists, actually works for a wide range of individuals with varying abilities. As the Cross Fit Web site states, “We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.”

You won’t find typical splits like push (chest and tri’s), pull (back and bi’s), and legs or a traditional circuit workout. What you will find is hardcore workouts that can be scaled down for everybody.

Brian Wilson, owner of Potomac CrossFit in Virginia (www.potomaccrossfit.com) said, “The key to fat loss, or any other correlate of fitness is primarily intensity and variance. In CrossFit, we constantly get you to do something new. Forcing the body to adapt to the new demands placed upon it forces positive adaptation.” Benefits, he said, include fat loss, reduced cholesterol, reduced blood pressure, general mood improvement and other correlates of health.

Thousands of athletes worldwide have followed and benefitted from CrossFit’s kick-butt WOD, which are free to the public and are available daily on www.crossfit.com or local CrossFit Web sites. So why join a CrossFit gym? The motivation comes from the instructors found inside those gyms! Just take a visit, many have free classes, and you won’t be disappointed.

Dan Broughton, owner of CrossFit Woodbridge, Virginia (www.crossfitwoodbridge.com), recently part-nered with Max Muscle Manassas to offer free boot camps to the community. When asked about his take on CrossFit, he said, “I create a daily environment in which results are king. If something works better, we’ll use it and if it doesn’t it’s gone.” Since partnering with Max Muscle, Dan says his clients have been able to find supplements that work. He has seen improvements in his clients’ output since using supplements recommended by Max Muscle. “Max Muscle takes it a step further and recommends what each individual might need to lose weight, maximize performance or have a healthier lifestyle all while keeping their CrossFit goals in mind,” said Dan. “Max Muscle, like CrossFit, is not an ordinary program. We focus on results, a healthy lifestyle and helping our clients reach the fitness goals they’ve set for themselves.”

Think you’re ready for a CrossFit workout? Check out these workouts:

FRAN WORKOUT:
This is the highest power output workout yet to come out from CrossFit.com. Novices will not be able to complete it. Intermediate athletes will finish in the 8- to 15-minute range. The fastest recorded time is 1:53 (yes, one minute and 53 seconds). If you claim you can beat that, you better put it on video.

Do these back and forth through the reps. A short workout full of power and fat burning potential.

Number of reps for each of the rounds: 21-15-9

Thruster: To begin, take two dumbbells, a barbell, a sandbag or kettlebells and hold them at shoulder height. Squat down, keeping the weight on your shoulders. Begin by coming up and out of your squat and as you rise up, press the weights to the overhead lockout position, and exhale. Inhale on the way back down. You can either press as you rise or use the upward momentum to help rocket the weight overhead.

Pull-ups: To do pull-ups you need two things, a bar and your strength. Get your hands in a comfortable position on the bar. You can do this overhand or underhand. Exhale and pull your body up with your chin above the bar. You can also do this modified with a machine.

Back Squat Workout:
In this workout, squat the heaviest barbell you can lift for 5 sets of 5 reps with 3 to 5 minutes rest between sets. The amount of intensity you can produce with this workout is as close to dying as we can safely simulate. The body will respond with massive amounts of adrenaline and naturally produced Human Growth Hormone, forcing your body to adapt.

Number of reps for each of the rounds: 5-5-5-5-5

How to correctly perform a squat:
1. Get below the bar and bend knees slightly. Plant your feet flat on the ground about shoulder-width apart. You’ll want equal weight distribution throughout each foot during the exercise.
2. Point your feet slightly outward, not straight ahead.
3. Position bar on the base of the neck and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable.
4. Raise and dismount the barbell from the rack (take a step forward or back if the rack will interfere in the motion).
5. Look straight ahead and keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure quads are parallel to the ground. Inhale as you descend.
6. Never let your knees extend beyond your toes, as this will increase the likelihood of damage to the patellar tendon and ligament in the knee.
7. Stand up by extending your hips and knees until your legs are straight, and exhale on your way up.

CrossFit Intro Class Workout:
Anyone can do this workout, anywhere, all you need is a bench and some dumbbells!

Number of reps for each of the rounds: 10, 10, 10 – as many rounds as possible in 12 minutes. Finish with a one-mile run.

Bench Jump: Stand in front of a bench (or a box) with your hands at your sides. With your feet roughly shoulder-width apart, jump up onto the bench, hold your position on top of the bench for a count of one second and then jump back down.

Burpies: Stand with feet shoulder-width apart. Squat down to the ground and place your hands on the ground further than shoulder-width apart. Jump your feet back into a pushup position. Do a pushup, then jump your feet back into the squat position and from here jump up as high as possible. Now repeat for reps.

Dumbbell push press: Same as the thruster, but use lighter dumbbells or a “light” bar for beginners or in an intro class.

Did you know?
CrossFit also has a division just for kids - CrossFit Kids. This program is not a scaled down version of CrossFit, it is designed specifically for kids. Many schools are using CrossFit Kids to condition their athletes. These workouts require the kids to push, pull, run, throw, climb, lift and jump effectively regardless of their athletic ability. For more information check out www.crossfitkids.com .