If you want complete training that makes you achieve flexibility, agility, power, cardiovascular resistance, muscle resistance, strength, coordination, speed and balance, that is the crossfit.

"It is a functional exercise training system, constantly varied, executed at high intensity."

He crossfit He appeared in the United States by Greg Glassman who created a training that only the police, the military and firefighters did, and adapted it so that we could do them all. The training, are functional exercises that are carried out in a circular way for times in which breaks are made, every day are different (Wods: Workout of the day) and you cannot get bored. Every day it focuses on improving one of the physical abilities in which you will see how you surpass day by day, and we see in a short time the improvement of our well -being. Its worldwide success is because it offers a non -monotonous way to exercise because its exercises are different every day and for all types of person, in addition to their results, they look very quickly. In addition to all this, it can be confirmed that it creates a very positive and team at the boxes.

What is Cross Training for?

The training system helps us to obtain a better physical form, and prepares the body to perform any activity. It makes us easier to perform daily life tasks. We notice that it costs us less to do everyday things such as climbing stairs, lift heavy things, jump, push, swim, ... then there is the case of professional athletes looking for high intensity training that allows them to prepare to make their discipline. These are the 10 physical skills that we manage to improve with the learner system crossfit:

Cardiovascular/respiratory resistance.
Muscle resistance
Force.
Flexibility.
Power.
Speed.
Coordination.
Agility.
Balance.
Precision.

Who is this type of training to? Can everyone do it?

The training system crossfit It is aimed at both professional athletes and people who want to start for the first time in sport.

At any age, from children to the elderly, they can do training because they adapt to the capacities and needs of each person.

The wods (day training) are not rigid. The intensity of the exercises can be changed or replaced by others to make adaptation to the capacities easier or because there is some injury. What is clear is that a 6 -year -old will not do the WODS that a 20.40 or 70 -year -old person. It is about working the deficiencies to overcome them, not to force the body more than the body. Each person carries their rhythm in daily training with the aim of improving the physical form and that is why there are different levels. In the case of professional athletes, training is of more intensity with more specific objectives according to the sport to which they are dedicated.

Differences between crossfit and functional training

Functional training and crossfit They may seem the same but not so. It is true that both seek physical improvement, well -being and health, and that they can perform any person adapting their abilities, but they also have differences that are these:

He crossfit It arose to prepare police, military and firefighters and the United States. Functional training appeared as a method to rehabilitate people.
In crossfit Exercises of other sports or physical activities are done such as weightlifting, gymnastics, athletics,…. So that the 10 skills (cardiovascular/respiratory resistance, muscle resistance, strength, flexibility, power, speed, coordination, agility, balance and precision) are improved with daily training. The functional training what you want is to improve multi -articular and multimuscular movements, and develop mobility for day to day or for another sport.
When you start training in crossfit, The functional and varied exercises of high intensity are the base. In functional training, intensity and weight are gradually increased.
He crossfit, As is done with high intensity, more injuries are usually had than with functional training. That only happens if you do not take the appropriate measures, it is very important to start little by little to take the highest quality in the movements and avoid the desired injuries.
In it crossfit Exercises are done for times unlike functional training.

What is a WOD in crossfit?

The WODS classification according to the number of exercises is:

Singlet 1 Exercise.
Couplet 2 exercises.
Triplet 3 exercises.
Chipper 4 exercises or more.

Each exercise will be different from those made in the same series. Another WODS classification is according to the duration:

Sprints: 5 minutes or less.
Short: between 6 minutes to 12 minutes.
Moderate: From 13 minutes to 20 minutes.
Long: more than 20 minutes.

WODS do not have a duration of more than 30 minutes.

How do classes work crossfit?

The first days, and even weeks, rookies are lost by box. It is true that the concept itself of crossfit It is already complicated to understand and if we add foreign materials and vocabulary in English, it does not help much. If you're going to start in crossfit Soon, this is what you need to know:

The gym is called Box.
The coach is called Coach.
The class lasts an hour.
The class is divided into three or four parts:

Heating
Technique
Strength work
Wod or the exercise of the day

The exercise of the day can be seen on the box board.
All WOD are scalable, that is, there is a version adapted to all levels.
In addition to classes, you have free training hours Open Box.
Be careful to be late for the WOD or not comply with the rules of the box, you will fall a casting in the form of burpees (in general).
The burpees (a flexion with jump) will be your worst nightmare.

What material is usually used to train crossfit?

Here is a compilation of some of the exercises of crossfit More used and, at the same time, what are the materials we need to do them. Among the material you will find in the box, you will have:

A free space with padded soil.
A rack or a metal cage that you will use to perform gymnastic exercises and haleterophilia.
Olympic bars, rubber and metal discs and closures (always use them to avoid scares).
There are three types of lilerfilia bars: one of 6 kg that is used in coach (it will be your best friend at the beginning), a 15kg that girls use, mainly, and a 20kg that boys use.
Targets on the walls or on the rack to make wall balls (squatillas throwing a medicinal ball).
Strings and rings that hang from the ceiling.
Diverse materials such as medicinal balls, slam ball, rubber, drawers, ab -mat, combas, etc.
Machines: rowing, Assault bike, skierg, running ribbons, etc.

In the exercises with bar, there are various types that differ in the way of executing, in their complexity and in the way some muscles or others are worked with more intensity. Here are some of the exercises with a bar that are most made:

Pull Up: dominated
CHEST TO BAR: BARS A BAR, PULL UP MAKING THE CHEST LITERLY TOUCH THE BAR.
Toes to bar: feet to the bar.
Muscle Up: Waist to the bar

With the bars with weights the loads are made (Clean). It takes the bar from the ground to the shoulders. Loads can also be done with sandbags. With Russian weights (kettlebell) you can make squats, balance sheets, twist or turns, ... there are many exercises using kettlebell since it is a small material and that allows you to strengthen many parts of the body. It is a very easy material to adapt to the exercises but that have to be done in the appropriate posture so that we do not have injuries. The squatillas (squat). Everyone sounds more than other exercises, but now a wide variety that may be unknown. Some of the most popular are these:

Free squat (Squat Air)
Front Squat (Front Squat)
Rear squat (Back Squat)
Seadilla with Salto (Jump Squat)

In the squad and back squat squatillas the bar is used. The difference is that it gets ahead on the front and behind the back. The Front Squat can also be done with dumbbells or Russian weights. Burpees are an exercise that does not need materials to do so. It is an exercise that mixes free squat, jumps and flexions. It is very complete and works many muscles of the body: legs, arms, buttocks, chest, shoulder and abdominals) The plyometric drawer is mainly used to jump (Jump box), but it can also be used as support to perform flexions (push ups) . With the thick strings the exercise called "Battle Ropes" is done that consists of moving the strings with wave movements with them. If you want the rope to jump, the Rope. With the medicinal ball we can make for example releases, turns, flexions and squats. These are some of the many exercises of crossfit that exist, and more that will be created since it is a sport that makes us discover new things every day to do.

Complementary material?

To avoid having injuries and getting the best performance in training we recommend these sports accessories:

The Grips They are fundamental to protect hands during exercises that involve friction with any type of bar or object used during training. Add magnesium if you still need a greater grip.
The dolls will give you a good support to make a very heavy load and change the pressure. With the fabric doll and the elastic wristband you will have that support you need, being the fabric that will allow you to make transitions from one exercise to another without the need to remove them, simply loosening them with a slight movement.

The Elastic wristbands You place them, well adjusted and close them with their velcro, and to give everything in the wod without having to worry because they loosen in any exercise.

The weighed belt, if you want to go further in strength training, is a necessary complement. You can tie rubbers or sled to your rear ring. It will help you to go one step later to achieve your goals.
The lumbar belt is ideal for your heaviest uprisings because it gives you a good support, but you don't have to abuse everything. You place it those days that you have planned to do exercises with more weight.
Sealophilia straps serve you to increase your grip with the bar. You transfer more strength and you can lift more kilos. They carry a padding on the wrists to improve your uprisings.

You can also use them in other exercises such as dead weight, rowing with bar or pulls. It is to get another step in your training, and continue motivating you to improve.

The knees give you stability and compression when you make squats or dead weight. They are perfect to avoid injury on your knees when doing any exercise. They are also tan Comfortable you can use for all WOD.

And if you want the top of the knee we recommend the hex tech knee that give you the maximum fastening of the patellar tendon without limiting the movement with an extra protection of your bones. The impacts against the ground are distributed in its double layer. And when we are going to train, something important is to choose the clothes you use well because we have to be comfortable, easily to make movements, that our body perspires and to be possible that it is pretty. T -shirts, sweatshirts and picsil pants, in addition to being comfortable and soft touch, give you the style you deserve and help you feel a top athlete.

What benefits does it have and why has it done tan popular worldwide?

He crossfit It gives us the possibility of improving our skills (cardiovascular/respiratory resistance, muscle resistance, strength, flexibility, power, speed, coordination, agility, balance and precision) which is the main part of performing this training and not another. He does not focus on being more handsome or not, but on getting a better health state. Physically the changes are rapidly appreciated, and body weight, reduce body fat and increase lean mass is reduced. And this is not all because it also provides psychological benefits. In summary that we feel better with ourselves both internally and externally.

Crossfiter lexicon for beginners

We review the Crossfiteros words that you will read and hear in the box. If a month later everything continues to play Chinese, it is normal. Little by little you will get the jargon.

WOD (Workout of the Day or exercise of the day): It is an exercise that changes every day so that neither your body nor your mind gets bored in class.
Box: gym where it is done crossfit.
Rack: Cage where gymnastic exercises are performed.
AMRAP (As many repetitions as possible or all possible repetitions): Modality of exercise that consists in executing the repetitions of movements continuously until the defined time is over.
EMOM (Each Movement on the minute or every minute, a movement): Modality of exercise that consists in executing the repetitions of a movement in every minute over a defined time.
For time (in time): exercise mode that consists of performing the wod until finishing it in the defined time.
Time Cap (Cutting time): Limit time to perform the exercise in the chosen modality.
Clean & Jerk (two times): Sealophilia movement that combines a loaded from the ground to the shoulders and a ship's shipment over the head.
Snatch (start): Sealophilia movement that consists of lifting the bar over the head in a single movement and with wide grip.
Dumbbell: dumbbells.
Jump box: jump to the drawer.
Deadlift (D.L.): Dead weight.
Double Unders (D.U.): Double jumps with Rope.
Handstand Push Up (H.S.P.U.): pine flexions.
Over Head Squat (O.H.S): Seady with the bar over the head
Kettlebell: Russian weight.
Squat: Seadilla
Push Press: Movement that consists of throwing the bar from the shoulders above the head (different from the Jerk).
Thrusters: movement that consists of a squat with the bar on the shoulders and throwing it over the shoulders.
Push up: flexion.
Pull up: dominated.
Muscle Up: Domidad raising the body over the rack bar.
KNES to Elbow: In the rack, raise the knees to the elbows.
Toes to bar: In the rack, raise the feet to the bar.