We talked about it repeatedly.
I'm on everyone's lips.
These are the benefits of CrossFit®.
We like it because it gives us the best. Because it vents us. Because it allows us to build a better body. We like it because it distracts us, clears our heads, fills us with endorphins.
We also like it because it leaves us semi-unconscious on the floor of the box, in a lake of sweat and with a breath that will take a while to normalize.
Come on, I know you're smiling.
I know you are itching your hands.
Index
The benefits of doing CrossFit®
Above all, we like CrossFit® in one go we can get so many benefits. The two most important?
- Incrementa le prestazioni di force, resistenza, agilità
- Improves body composition (from which we can burn off those handles)
How to design a CrossFit® training card
Designing a CrossFit® board may not be a trivial task, because our beloved sport uses one great variety of exercises. And what must always be kept in mind is that a training card must always start from the athlete who will enjoy it.
Attention: not “who will suffer it”. Who will enjoy it.
Design the card
We know the parameters, but let's take a brief review:
1) High intensity
It is the key to CrossFit®, and it combines the three components: neuroendocrine commitment, cardiorespiratory commitment, high mechanical tension. All three must be pursued gradually, and without ever neglecting the technique.
2) Number of exercises
Few!
Of course, the temptation is to throw yourself headlong into a circuit made up of wall balls, double unders, deadlifts with barbell, clean & jerk, a bit of running, burpees because they must not miss, handstand because I have to train it, and then what else?
Technical concentration and maximum intensity allow you to give your best solo if not strafai with the soup of exercises.
The ideal number of exercises to include in your training session? 2, 3 or 4.
3) Diversified objectives
You are not a powerlifter!
I'm joking, obviously. But you can give yourself the luxury of entrusting different goals to the various WODs that will make up your card.
Thus working from time to time on strength, power, endurance, aerobic power.
4) Work times
This too is a variable that can be manipulated. Here some workouts in your schedule will last a few minutes, while others will exceed fifteen / twenty. It is the recipe for improving all energy systems.
Warnings: how not to make a CrossFit® training card
1) Hold on!
Don't overdo the number of different exercises with each workout.
The risk? That of neglect the technique as your circuit progresses. If you are a beginner, doing a thousand exercises one after the other means doing them all badly - except maybe the first one.
2) Hold on (again)!
Yes. This warning is about quantity.
The intensity of the CrossFit® is always high: it's like keeping the accelerator pressed down.
So don't let yourself get carried away, and cut down on work time. Better to do it 10 minutes of EMOM rather than having 1 hours of circuits.
3) Diversification
If you don't have to train a particular motor pattern, mix the exercises with generosity.
If you feel that you need to improve in a specific exercise, you can dedicate a training session to that exercise and its variants.
Want to upgrade your squat? Compose a WOD with front squats, goblet squats and dumbbell lunges, and do it once a week.
(PS: don't forget an exercise for the hamstrings!)
4) Recover
High intensity means times of recovery to be respected.
Don't get carried away: your body needs rest between training sessions to recover energy, repair damaged muscle mass and build new ones.
Furthermore, if you recover what you need, your technique will be more easily corrected for the duration of the next WOD.
That's all?
Of course not.
A nice thing about CrossFit® it is precisely the "toolbox" from which to extract exercises, times and training patterns.
The other side of the coin? Disorientation, especially if you are a CrossFitter novice.
And then there is another beautiful thing: you can contact your coach to orient yourself in the programming jungle.
Ask, and it will be given to you (but you will have to do 30 burpees).