Have you signed up for the CrossFit Open and are unsure of what to expect? Or heard all the hype surrounding one of the world’s fastest growing sports and want to know what it’s all about? In this blog, we will be taking a closer look at the rules of CrossFit, covering everything from its history, equipment and strategies
CrossFit is a high-intensity, functional fitness sport that combines a variety of exercises, such as weightlifting, gymnastics, and cardio. It is designed to improve overall fitness and strength and is popular among individuals of all ages and fitness levels.
The Basis of CrossFit
The objective of CrossFit is to promote overall fitness by targeting ten different fitness domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. By incorporating a variety of exercises from different disciplines, including weightlifting, gymnastics, and endurance sports, CrossFit aims to improve an individual’s proficiency in each of these domains. Ultimately, leading to a well-rounded and adaptable fitness level.
Another important aspect of CrossFit is its focus on functional movements. These are movements that are natural and essential to daily life. These movements involve multiple joints and muscles, and they require coordination and balance. Examples of functional movements include squats, deadlifts, push-ups, and pulling motions. By performing functional movements in a high-intensity workout, CrossFit aims to improve an individual’s ability to perform these movements with maximum efficiency and effectiveness.
The goal of CrossFit is to prepare individuals for any physical challenge they may face, whether it be a competitive sport, a physically demanding job, or simply the tasks of daily life. This is achieved by continuously varying the exercises and workouts, challenging individuals to adapt and improve their fitness level in a dynamic and holistic way. Overall, the objective of CrossFit is to improve an individual’s overall fitness, health, and quality of life through functional, high intensity training
Origins of Crossfit
CrossFit was founded in 2000 by Greg Glassman in Santa Cruz, California. It was initially designed for police officers and military personnel, but quickly gained popularity among individuals of all ages and fitness levels. Today, CrossFit is one of the most popular fitness programs in the world, with thousands of affiliated gyms and millions of participants.
Equipment needed for CrossFit
CrossFit can be done with minimal equipment but in order to perform the full range of exercises participants should have access to a variety of pieces. Some of the equipment typically used in CrossFit includes barbells, dumbbells, kettlebells, medicine balls, pull-up bars, and gymnastics equipment such as rings. Most CrossFit gyms will contain all of this and all you will need to bring to a class is yourself.
As athletes develop, many like to purchase shoes specifically developed for CrossFit such as the extremely popular Nike Metcon or Rebok Nano’s. These shoes are designed to withstand the workload of CrossFit, yet be flexible enough to use in a large of circumstances e.g. weightlifting and running. Athletes also use gymnastic grips, lifting belts, knee sleeves and chalk… lots and lots of chalk…
What Happens at a Crossfit Class?
CrossFit gyms, also called “boxes,” are typically set up with a variety of equipment, including barbells, dumbbells, kettlebells, and gymnastics equipment. The box is usually divided into different areas for weightlifting, cardio, and gymnastics. The program is led by a certified coach who, over an hour, will guide participants through the workout of the day (WOD) and help with the proper form and technique of the exercises.
Who Can do Crossfit?
CrossFit can be done by anyone! Regardless of their age, fitness level, or experience, workouts can be ‘scaled’ to suit all levels of fitness and accommodate any injurys. There are no specific positions or teams in CrossFit, everyone is working towards the same goal which is to improve their fitness and strength!
Types of Workouts and Scoring a Workout
In CrossFit, a workout’s score is typically based on the time it takes to complete the workout or the number of reps completed. Some workouts, called “For Time,” are based on the time it takes to complete a set of exercises. Other WODS are called “For Rep,” are based on the number of repetitions completed. The goal is to improve the score each time the workout is attempted. Common workout types and acronyms used include AMRAP, meaning as many reps/rounds as possible (score is total rounds/reps completed). EMOM, every minute on the minute and Chipper which is longer workout (usually for time), with high reps of the movements.
Fouls and No Reps in CrossFit
CrossFit does not have any specific fouls, but it is important to maintain proper form and technique to avoid injuries. The coach is responsible for ensuring that the participants are using proper form and technique and can correct them if needed. If during a competition, incorrect form is used or the movement does not meet the standards set out in CrossFit’s rules, the athlete must complete the rep again. Check out Movement Standards Now!
Can You Win A CrossFit Workout?
In CrossFit, the focus is on individual improvement and progress. However, some CrossFit gyms hold internal competitions and challenges to promote friendly competition and camaraderie among members.
What are the CrossFit Games?
The CrossFit Games is an annual competition that was first held in 2007. The games were created and directed by Dave Castro until 2021. The games are designed to test the physical fitness and conditioning of athletes from all over the world, who compete in a variety of gruelling, high-intensity exercises. The competition is divided into several stages, including the Open, the Regionals, and the Games.
The Open is the first stage of the CrossFit Games, and it is open to anyone who wants to participate. Athletes are required to perform a series of prescribed WODs (workout of the day) and submit their scores online. The top athletes from each region then advance to the Regionals. Here they compete in a series of live events to determine who will move on to the Games.
The Regionals are held in various locations around the world, and they feature a mix of team and individual events. Athletes are required to perform a series of WODs, which are designed to test their strength, endurance, and overall fitness. The top athletes from each region then advance to the Games, which is the final stage of the competition.
The CrossFit Games is the ultimate test of fitness and is held annually in the summer. The winner of the Games is crowned the “Fittest on Earth.”
CrossFit is a high-intensity, functional fitness program that combines a variety of exercises to improve overall fitness and strength. It is a program that can be done by anyone, regardless of their age, fitness level, or experience. It is based on the principle of functional movement, which means that the exercises used in CrossFit are designed to mimic movements that are used in everyday life and is a challenging and rewarding program that once started is hard to stop!
Keep up to date with the CrossFit open here, or check out our other sports at our A-Z.
