Your guide to CrossFit

What types of exercises does it incorporate?

The CrossFit methodology uses functional movements. However, we can categorise them into three main groups.

Metabolic Conditioning – this builds an individual’s work capacity, without good metabolic conditioning the individual will fatigue prematurely, blunting any further strength, skill or co-ordination development and limiting their potential. It will often be seen in the form of Monostructural movements – running, cycling, rowing, and skiing.

Gymnastics – the ability for an individual to control their body and have good spatial awareness. Before learning to control an external object (barbell, wall ball, dumbbell) an athlete should first have mastered their own movement patterns – by possessing the necessary strength, flexibility, coordination, balance, and agility to do so with confidence. Common movements you will see could include an Air Squat, Press Up, Pull Up, Sit Up and L-Sit.

Weightlifting & Throwing – by developing both metabolic conditioning and gymnastics we can then apply to an external object. Think Snatch, Clean & Jerk, Wall Balls and Thrusters.

All the movements I’ve mentioned can be scaled or progressed to suit varying levels of ability. There really is no limit to the movements you will see in a CrossFit class, from carrying and pushing odd objects, to climbing ropes or walking on your hands.

How is CrossFit beneficial to health?

Done correctly CrossFit is a fantastic tool for improving your health. It aims to improve the ten recognised general physical skills (cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy). By addressing and improving these skills, it can start to drastically improve your basic health markers, leading to:

- Increased lean muscle tissue

- Decreased blood pressure

- Decreased body fat percentage

- Decreased resting heart rate

In addition, it will make day to day tasks a lot easier, meaning you will only ever have to now make one trip carrying the shopping in from the car!

Who is CrossFit for? Can beginners do it? What exercise level does it cater for?

A fantastic quote that can be found in the CrossFit Level 1 Training Guide “The needs of an Olympic athlete and our grandparents differ by degree, not kind.”

CrossFit is for everyone; in a typical CrossFit class you will see people from all walks of life training together. During the WOD (Workout of the Day) briefing the coach will run through the intended stimulus of the workout, what sort of time you should be aiming to complete the workout in or how many rounds of given exercises you should aim to complete. This is followed by appropriate scaling options so that everyone can achieve the given stimulus.

What results

will you see if you try CrossFit?

If you chose to take up CrossFit, you’ll not only see incredible physical changes in your body, feeling stronger, improving your basic health markers, making daily tasks easier.

You’ll improve your 5km time, you’ll add 30kg to your deadlift, you’ll be shopping for new workout gear in no time!

You will also do things you never even thought possible. One, because you never even heard of them and two, because you wouldn’t have the support behind you willing you to succeed.

Your mental and social health will sky-rocket because you are in an environment where people want you to succeed, you will make new friends, friends who will drop you a message when you don’t turn up to your regular class to make sure you’re alright or congratulate you on hitting a PB time in a workout.

What should CrossFit newbies expect?

Something unique – not just training methodology, but also the camaraderie, the sense of community, the fact that you can walk into any CrossFit box in the world and be instantly welcomed in. You’ll be a part of something much bigger than just a gym, as you become part of a community who all want to see everyone improve and become the best version of themselves.

How can you decide if CrossFit is for you?

The best way is to just try it. Look up your local affiliate and drop them an email, most of them will offer you some sort of trial session, at UNIT 22 we offer a taster pass for 3 sessions across 10 days. Throw yourself into it and I can promise you that you won’t regret it. Every box I have been to have been friendly and welcoming, members want you to succeed just as much as you do, they celebrate your wins with you and cheer you on when things get tough.

You can also search for your local affiliate at https://www.crossfit.com/get-started. You can follow Jamie Warr

@jamie_warr_

by Jamie Warr CrossFit Coach