What Is Cross Fit And What Are The Benefits?

Cross fit is a new term that has been attached to a type of fitness training but what does it really mean? In the past 10-15 years there has been a lot more emphasis on strength and conditioning training which primarily works on resistance training/weight training to improve overall health. Cross fit is actually a form of strength and conditioning, but tailor made to be a program rather than a selection of activities. The program of cross fit is designed to improve as many elements of fitness as possible: power, strength, speed, coordination, agility and even cardiovascular fitness. To achieve this, weight bearing activities such as the shoulder press are used.

Also heavily included is weight training, which is what cross fit is mainly associated with, but there is a lot more to cross fit than getting strong. It is great for all athletes as it combines all elements of fitness and works on varying the functional movements that are executed to suit that of the sport a person may be training for.

Primarily, cross fit programs are designed to be high intensity actions with high weight where possible. Although anyone can take part, you usually have to have a degree of exercise experience or undertake a level 1 or beginners class to master the techniques of the movements before being able to progress. Classes are usually an hour long and include warm ups, skill development, a high intensity section and then a period of stretching. Quite often there is a scoring system associated with cross fit which is used as a training tool rather than as a competitive measure — keeping track of your weights or lifts is a great way to keep motivated.

Examples Of Cross Fit Exercises

It's easy to explain what cross fit is in terms of how it's used and why, but what does a cross fit session actually involve?

Some of the common sessions that are undertaken during classes are:

Warm up - Treadmill for 1 mile.

Pull ups - 100 reps, Push ups 200 reps, body weight squat 300 reps!

Cool down - Treadmill 1 mile.

The scoring system for this type of WOD is to see how long it takes to complete the full circuit. There are no planned rests; it's simply go as hard as you can for as long as you can! If you like to use machines or weights during your workouts, have a look at this WOD, again using time as the scoring system.

Warm up - 1 mile treadmill.

Barbell deadlift - (1.5% bodyweight) Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

Power Clean - (.75% bodyweight) Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

Barbell Bench - Press (body weight!) Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

Cool Down - 1 mile treadmill slow walk.

See Also: 8 Reasons You Should Go CrossFit

The second program here is for a much more advanced trained athlete, as you are using weights so you need to make sure you have mastered the techniques. In reference to the percentage of body weight, this relates to how much weight you use. For example, for a 100kg man on the barbell deadlift = 100/100 = 1%/1kg, then x.1.5 = 1.5kg of weight on the barbell.

What Are The Benefits Of Cross Fit?

The benefits of taking part in cross fit are more than just physical.

Increased Fitness

Quite clearly undertaking this level of training per session will increase your fitness. But as mentioned earlier the best part about cross fit is it works so many elements of your fitness and not just working on strength which is what a lot of people think it is. As you can see from the workouts above they will take a fair amount of time so will increase your cardiovascular fitness as well as strength, power, speed etc. 

Intensity

Many people struggle with planning their own programs as they don't want to pay out for a personal trainer, so using this type of training really gives you a kick to increase the intensity of your workouts because no two sessions are the same. As a personal trainer, I see so many people in the gym doing the same old workout three times a week and never changing. If you are one of these people, your body will improve to a point and then stop. By taking part in cross fit, you push your body to the limit every session to keep you improving.

Short WODs

Many programs or sessions require a set amount of time. Not everyone has an hour to spend at the gym or time to attend a fitness class, so a great benefit to cross fit is that many of the WOD's are actually quite short. The 2 mentioned above may take about half an hour all in all but there are even shorter ones out there. If you want a quick 20 minute workout at lunch you will find a WOD that will fit right into that time slot.

Community

My biggest piece of advice if you are considering undertaking cross fit is to join a cross fit gym. The group of people that take part are always friendly and welcoming so you will fit right in. Lots of level 1 classes are available to beginners. These work on your technique and help you meet other like-minded athletes.

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The best part is that you will make friends and improve your social wellbeing. After a few weeks you will have unlimited expert advice from the trainers and regulars. If you are considering a fresh start to your fitness you really should consider crossfit. There are some negative views about the risks associated with these high intensity workouts causing damage to the joints and muscles but if you seek advice from trained professional's and make sure you allow plenty of recovery time then there is no reason cross fit couldn't be your new best friend!