CROSSFIT AND ITS MODALITIES

Probably you have heard about crossfit but already don’t know what is it exactly. Crossfit is a training modality that has revolutionized the world of fitness becoming a sport trend.
It’s based on 10 physical abilities recognized by sports specialists: strength, flexibility, power, speed, coordination, accuracy, muscular resistance, cardiorespiratory resistance, agility and balance.

Its goal is to develop all these physical abilities without specializing in a specific programme because it considers that specialization allows an athlete to be really good in a field but with a lack of the rest. Crossfit claims a complete and progressive training.

It was created in 2001 in the United States by a couple of sport elite trainers who wanted to train in order to develop a physical ability in an extreme way. The first clients were soldiers, firemen and sportsmen. Then professionals, housewives and even kids followed. It is a personalized training adapted to any physical state, allowing anyone to decide the intensity and effort level to achieve. The routine is the same, it is intensity what changes.

Which are the differences between Crossfit and traditional Gym?

• Crossfit doesn’t use machines

• Crossfit doesn’t focus in a specific body part but involves the most important elements of each sport discipline, affecting different joints.

• It includes running, swimming, skin rope, bicycle, rowing, rings, pirouettes, weights, etc. Unlike traditional training (at the gym), the training is not monotonous at all.

• Apart from being fit, the aim of crossfit is also being able to make every routine activity without any damages. For example moving furniture without hurting yourself, climbing stairs without getting tired or play a match with a surprising resistance.

• The training is designed to adapt to every physical state of the person, so each person decides the effort and intensity level that is able to reach.

A crossfit training session usually lasts for an hour and it’s recommended to practice it 3 times per week due to the exercises’ intensity. It can be practiced outdoors or in gym with a special space for this purpose.

Crossfit Modalities

Crossfit is a training modality that seeks a global physical condition developing all the physical abilities. The so-called WOD (Workout of the Day ) consists on 1, 2 or 3 groups of exercises, depending on the physical areas to be developed. There are different types of exercises included in WOD: gymnastic exercises, weight bearing, throw, precision, dynamic exercises etc.

Here are some of the most popular WOD:

– AMRAP (As Many Repetitions As Posible)

It consists on making as many repetitions as possible of an exercise in a given period of time. For example 20 minutes to make as many repetitions of 30 push-ups, 30 squats and climb a rope of 5 meters.
– EMOM (Every Minute On a Minute)

To make a number of repetitions of an exercise within 1 minute during the time determined by the trainer.

– BY TIME

This type of WOD Is about making a certain numBer of repetitions or rounds in a limited time to achieve the goal.

– TABATA

It consists on making 8 rounds of an intense exercise within 20 minutes with a 10 minutes break. It can also be a TABATA of two or three different exercises.

Now you know crossfit deeply and it’s modalities, dare to practice and get fit!