CrossFit Workouts Explained
CrossFit is more of a training ideology than a special never-seen-before training program. When you start a CrossFit routine, you absolutely know that you are going to be gasping for breath and your heart is going to be pounding in your ears. When you use these most effective CrossFit exercises, you will sweat buckets and the entire experience will not be a very fun one.
CrossFit is all about speed and doing the specific resistance and cardio exercises in the shortest possible time. When you do this, your metabolic rate gets a boost and an excess post-exercise oxygen consumption situation is created in your body. That means you will be burning calories at an accelerated rate for 12 to 14 hours after the workout is over.
If you’re overweight or trying to shed the excess pounds, you will watch your fat melt off much faster with CrossFit than traditional cardio or resistance training. The intensity of CrossFit makes all the difference. It is tough but it delivers results.
CrossFit Exercise Guide
CrossFit uses exercises that many people are aware of. There is nothing unique or special about the exercises. This is not Aikido or Kung Fu with unique techniques and stances.
CrossFit uses good old exercises such as squats, box jumps, push-ups, pull-ups, etc. to get the job done. CrossFit is simple to follow but very difficult to execute.
For starters, you should be aware of the exercises in most programs. Besides the exercises mentioned above, there are sit-ups, lunges, deadlifts, burpees, kettlebell snatches, rowing, sprints and much more.
Depending on the gym you join, these are some of the exercises that you can expect to be doing. None of them are really that difficult to do. However, when doing the reps fast and with minimal rest, the entire session can become a bit torturous.
You will be in some discomfort because your body is being pushed to the limits. Yet, you must persevere because that’s what CrossFit is all about. Pushing yourself to your limits is the CrossFit mantra.
The exercises can be classified into two categories; namely cardio or resistance training. Sprints and rowing can be considered as cardio. Squats, snatches and push-ups are resistance training. When you execute the resistance training exercises fast, the entire workout takes on a cardio nature while still working the muscles. This is what makes the CrossFit program so effective.
This two-pronged approach to fitness will get you ripped and fit in the shortest possible time. You will be burning fat and retaining precious muscle. Many people actually gain some muscle by doing CrossFit. You should bear in mind though that despite the fact that CrossFit is so powerful, if you’re striving for the physique of a bodybuilder, it may NOT be the program for you.
Building massive muscles requires lots of resistance training and just one or two sessions of slow cardio a week. You do not want to be burning off precious muscle with an intensive CrossFit program. So, choose the training that fits in with your goals.
CrossFit Workout List
Here are some of the most popular CrossFit exercises that you can do:
- Box jumps
- The clean
- Back squats
- Front squats
- The snatch
- Split jerks
- Jump rope
- Wall ball
- Overhead kettlebell swings
- Rope climb
- Jumping squats
- Pistol squats
- Planks (front and side)
- Mountain climbers
You can either do CrossFit in a class at a gym or in the privacy of your own home. There are pros and cons to each. At the gym, you have peer support and motivation and there’s also an instructor to keep an eye on your technique and form. At home, it’s convenient and you have privacy but you do not have guided instruction. So, you’ll have to decide for yourself what your preference is.
It really doesn’t matter where you decide to do CrossFit, as long as you stick with the program for at least 90 days so that your body has time to adapt and get stronger and healthier. Within 90 days, the results will be so amazing that you will always look forward to your CrossFit workouts.
Rope Climb CrossFit Technique
You may have done some rope climbing when you were school. Those kids who could climb all the way to the top loved it and the kids who couldn’t usually dreaded it. In fact, you may have noticed in many movies, the rope climb is always used in a gym lesson to highlight the character’s weakness… and there is a reason for this.
The rope climb is not an easy exercise. It requires good technique, strength in the upper body and core and also coordination in the legs to curl the rope as you climb. Mastering this exercise will take time but it is well worth the effort.
Military units all over the world use the rope climb as part of their obstacle course. It’s that effective for training. CrossFit uses the rope climb as one of its exercises too.
Best Rope For Rope Climbing
The rope used is a specific type. You just can’t grab any rope from your garage, tie it up to a tree and climb away. The rope will either snap or give you abrasions. That will be a whole different kind of workout.
The ideal rope used for fitness purposes is very thick. The minimum diameter for CrossFit climbing rope is 1.5 inches. The good ropes are even thicker. The rope will also need to be reinforced in the center so that it is strong and sturdy, yet flexible enough to move about as you climb. A good rope will be able to handle your weight and the friction from your climbing. It must be durable.
Proper installation is crucial. Mount the rope in a stable location so that the entire fixture does not break off. The surrounding area should be clear of sharp, hard objects. It will be good to have a mat on the floor. This is optional but it is an added layer of safety.
If you are installing the rope yourself, adhere to the manufacturer’s instructions to the letter. Anchoring the rope safely and securely is of paramount importance. An accident during a rope climb can leave you with a fracture or even paralysis if you land on your spine. Do understand the severity of the consequences.
Rope Climbing Exercise Benefits
Very simple. This exercise uses several muscle groups at the same time and it also works the core of your body. Most people have weak core muscles. While bicep curls and bench presses are great for building impressive muscles, your core muscles can hardly be seen.
Yet, they are extremely important for you to function optimally. Having a weak core but strong, flashy muscles will probably mean that you could throw out your back just by moving a couch. Work the core… and there’s no better way to do it than with the rope climb.
You will be using your shoulders, back muscles, thigh muscles, biceps, triceps and even your abs to fight gravity and scale the rope. Can you see how challenging this is? All this from just a length of rope. More effective than most fancy gym equipment.
CrossFit uses rope climbing to train your body and muscles to work in unison. Coordination is required to wrap the rope around your leg and use it as an anchor to push yourself up. During the wrapping process, your arms will be supporting your entire weight and the core muscles will be actively trying to stabilize your body as you wrap the rope around your leg.
If it sounds difficult, that’s because it is. Once you master the rope climbing, then like all things CrossFit, you’ll need to do it fast and furious. After all, you have a timing to meet or beat.
Rope Climbing Gear
Wear gloves to prevent friction burns, cuts, blisters, calluses and abrasions on your palms and hands. You should always wear good shoes that are sturdy yet flexible. It’s best to get good CrossFit training shoes that are made to handle activities such as rope climbing. Other than that, wear clothing that fits snugly and can withstand the demands of CrossFit.
The rope climb is an exercise that all CrossFit enthusiasts should try to master. Very few exercises can match it in terms of effectiveness and simplicity. Rope training will take your strength and coordination to new levels.
Give it a try whenever you can.