If you have friends or co-workers that enjoy working out, you might have even heard them talking about the newest CrossFit gym that just opened up down the street. BUT WHAT EXACTLY IS CROSSFIT?
CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts. Each day the workout will test a different part of your functional strength or conditioning, not specializing in one particular thing, but rather with the goal of building a body that’s capable of practically doing ANYTHING AND EVERYTHING.
CrossFit has defined fitness as “an increase in work capacity across broad time and modal domains”. What this means is that the fittest people on earth should be great in everything, but specialize in nothing.
SCALABLE WORKOUTS – Everyone does the same workout-of-the-day (WOD), but everyone is at different levels of technical ability and strength. It doesn’t matter where you’re at, because each activity can be modified. For example, if you can’t do a pull-up, you can stand on a box and do jumping pull-ups, or add an elastic band to help pull you upward.
TIME CRUNCH – Because the daily WOD is posted for the whole gym, the responsibility for coming up with an effective workout is removed from the individual. You can show up and do the work without thinking about it, which is hugely helpful for someone new to the gym world. The WODs usually have time caps or a pre-determined amount of work that should be completed before you quit, which means the end is always in sight.
CAMARADERIE – When you like the people with whom you work out, it’s easy to keep going back. The community aspect of CrossFit has huge appeal because you’re all doing the same WODs together and it creates an atmosphere of friendly competition. People hold each other accountable and cheer each other on, unlike in a regular gym where everyone does their own solitary thing.
CHANGE YOUR LIFE – The results you see from Crossfit transfer over to other aspects of life. The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.
However, if you’re still unsure, you can still plug these CrossFit-affiliated moves into your program. Try it out and see if it’s something that you can incorporate into your life.
BURPEES – The concept is simple: get your chest on the ground then stand up, jump and clap at the top because every burpee completed is a victory onto itself. It hits you everywhere and jacks your heart rate at the same time.
SQUATS – Bodyweight squats will hit your legs hard but also assist with hip mobility. Going at bodyweight also allows you to add volume and make them part of your cardio routine. Weighted back squats and front squats also require you to work your core.
BOX JUMP – Leaping from the ground onto a box, or other elevated surface, activates your body’s fast twitch muscles to generate force and increases agility, athleticism and explosiveness. And it burns fat fast. Simply start with your feet at shoulder-width distance, shoot your hips back and bend your knees. Quickly jump vertically, landing with both feet firmly on the box and stand tall at the top.
THRUSTERS – Combining a front squat and an overhead press, thrusters is an efficient and effective way to hit every muscle in your body, performed with a barbell or a set of dumbbells.
PULL UPS – They are a tremendous upper body builder that increases strength and hits your arms, back, shoulders and core. Focus on keep your elbow inward and facing the floor. Pull your bodyweight up through your lats and focus on getting a full range of motion with your chin above the bar at the top and your arms straight at the bottom.
No matter what activities you choose to do, DOT store carries all sorts of apparel, shoes and accessories to meet your needs. Check it out now!