The Ultimate Guide To Cross Fit [Kindle ed.]

Citation preview

Introduction Chapter 1: All About CrossFit Exercises What is Circuit Training? A little About the Equipments Used in CrossFit CrossFit Workout Area Chapter 2: Is CrossFit Right For You? If You Thought you were Fit Enough, Try CrossFit Athletes Can Benefit from CrossFit Exercises Gender does not Matter A Word of Caution for Beginners Chapter 3: Best-known CrossFit Routines and their Benefits The CrossFit Terminology The CrossFit Moves The CrossFit Workouts The Benchmark Girls The New Girls CrossFit Hero WOD’s Chapter 4: Best Tips for CrossFit Training You are Your Competition, not the Pro Next to You Begin by Knowing Your Limits Your Trainers are there to Help You Pay Attention to Your Diet Have Fun Working Out Give Due Importance to Rest and Recovery The Mental Components There is a World Outside CrossFit too Workout Etiquettes Chapter 5: CrossFit Endurance and You Add Weights When You Plateau CrossFit Endurance CrossFit Pose Running Technique Benefits of Pose Running Chapter 6: CrossFit and How to Lose Weight Differentiate Between Losing Weight and Looking Thin Scalability Reduces the Risk of Injury CrossFit is Never Boring Being Part of a Community Increases Your Chances of Losing Weight

Speak to Your Trainer about Your Weight Loss Goals Keep These Simple Points in Mind Chapter 7: CrossFit and Muscle Building CrossFit Teaches You Mental Toughness Hormones Play a Major Role in Building Muscles The First Month Might Not Be All That Encouraging Ensure Adequate Rest CrossFit Gives You Whole-body Exercise Chapter 8: Essentials of a Good Diet Diet for Weight Loss Bodybuilding Diet Conclusion

Introduction You might have heard about CrossFit a lot and it is no surprise since it has been extremely popular in recent times. But do you know what CrossFit actually is? It is rather tough to pin down CrossFit into a particular category of exercises. It combines endurance, weight training and aerobic activities to give you the most effective workout. According to Greg Glassman, who is the founder of CrossFit and also a former gymnast, “The speciality of CrossFit is not specializing.”

CrossFit is basically a well-thought-out combination of hundreds of exercises to give you the best routines. You need to be an active person to perform these exercises effectively as it demands a lot of stamina and strength. The exercises are usually performed in quick successions and do not demand a great deal of time from you.

CrossFit exercises can be performed at home provided that you are a selfmotivated individual. You can find a huge range of videos on the CrossFit

website and you do not necessarily have to be a member to view these. An official subscription, however, will cost you a small annual fee. The best way to be a part of CrossFit is to join an affiliate, especially for people who are not very fit. A basic body conditioning to cope up with the exercise intensity can be developed through these affiliate centers. Most of these centers even offer a free introductory class that lasts about an hour. These classes are aimed at familiarizing potential recruits about the various routines and letting them decide whether CrossFit is right for them. CrossFit has over 4400 centers throughout the world, so finding one that suits your location should not be a tough task.

If you have never visited a CrossFit affiliate, you will be surprised by what you see. These are not your typical health and fitness clubs with several cardio equipments like treadmills and stationary bikes, where club members perform their own routines. At CrossFit, you will be surprised to find a warehouse type of setting with equipments such as Olympic weights, medicine balls, plyometric boxes, kettlebells, and dumbbells among others. Apart from these, you will also find ropes for climbing, hanging gymnastic rings, and pull-up bars. Rowing machines would perhaps be the only cardio machines that you would find here. Workouts are performed in groups and if you are worried how you would fit in as a newcomer, CrossFit has in place, a very effective mechanism to fit

you right in. Every new member who wishes to join CrossFit needs to mandatorily undergo an initiation course that lasts for a month. Here, you are taught how to perform the routines maintaining the right postures.

You are expected to follow some safety tips and also a nutrition plan as specified by CrossFit. You must keep in mind that following the instructions appropriately gives you the best and quickest results, while keeping you from harm’s way. People who diligently participate in CrossFit are known to more or less get addicted to this kind of exercise and swear by its effectiveness.

Chapter 1: All About CrossFit Exercises By now, you would have understood that CrossFit demands a basic level of fitness from you. CrossFit, which is one of the fastest growing exercise trends today, has adopted, “preparing the body for not only the known but also the unknown,” as its mantra. It goes beyond the traditional exercises programs that focus on weight training targeted at isolated muscles or certain aerobic activities. The onus is on overall conditioning, endurance, muscles, and strength. The intense aerobic activity involved with the routines automatically translates into weight loss.

The main feature of CrossFit exercises is Workout of the Day or WOD. CrossFit posts a new WOD everyday on its website and these are usually named after Military Heros or Women. All the WOD are very physically demanding. Some of the popular ones are Jackie, Murph, Angie, and Barbara. Each of these is a combination of workout routines, which will be detailed in this book in the subsequent chapters. You are required to do these workouts anywhere from three to five days a week. The workouts do not demand a lot of time and can be performed quickly. In fact, most workouts are expected to be completed within about 20 minutes. The workouts follow a circuit format, which means one exercise follows another in quick succession with virtually no rest in between. CrossFit

combines high-intensity body workouts such as squatting, pushing, pulling, rowing, and running with weight training.

What is Circuit Training?

Circuit workout plans are a combination of weight training and cardiovascular exercises. The sessions are usually intense that keep you in motion all the time with very short breaks (if any) for just a few seconds. About 8 to 10 exercises are designed in sequence with each exercise being repeated a particular number of times. Upon completion, the circuit is then repeated to complete it a specified number of times or until a particular duration. They give you all the benefits that you stand to gain from going through longer-duration workouts in a traditional gym.

A little About the Equipments Used in CrossFit It helps to know the kind of equipments you would be using during your CrossFit routines to better understand what you are getting into. Below are some of the equipments that you would be using:

Olympic weights These are the most basic types of weights that need no introduction. The name comes from their use in Olympic sports. These basic weights, which are mounted on either sides of a barbell, are used in several ways during your CrossFit workouts. You can also expect to use the weight mounts/plates and barbells in several ways during your CrossFit exercise routines.

Kettlebells These are hand weights that have their origins in Russia. They are basically cannon balls with a handle and have a history of being used by Russian soldiers since ages. They have recently become very popular around the world and are even used by the defense forces in their workouts. They form a huge part of CrossFit exercises and help build endurance and muscle mass, and also aid in shedding weight. The weight of kettlebells is measured in poods. One pood equals 35 pounds or 16 kilograms.

Dumbbells

It is no surprise if you own a couple of these yourselves, as most people do. They make weight training very straightforward and effective in comparison to most complicated weightlifting machines. Even if you are planning on practicing CrossFit at your home, you can own a couple of these on your own. Just keep in mind that it is better to purchase the ones which you can add weights to. You would need additional weights as you build your lifting capacity over time with CrossFit routines.

Medicine Balls

A medicine ball is usually soccer-ball sized but weighs a lot more than it. Due to its weight, the medicine ball engages your chest and arm muscles as you keep it from falling. During your CrossFit routines, you would be expected to perform various exercise moves like sit-ups, press-ups and more intense moves holding or throwing these. They are considered excellent when it comes to improving your core strength.

Plyometric Boxes

These are boxes that help you increase the ability to jump more vertically. They are easy and safe to use as

the landing surfaces of these boxes usually have plastic or galvanized rubber coats that prevent you from slipping. The jumping movements over these boxes work on specific leg muscles through pressure-relaxation techniques. In other words, your muscles are pressurized when you land on your feet and relaxed when you are in the air or standing.

Climbing Ropes

CrossFit is about using simple things to give you the most effective exercises and climbing ropes are among them. It might just be a rope hanging vertically or tied horizontally in your exercise area. You are expected to either climb the ropes or move horizontally on them using your hands and legs. These routines make your hands carry your entire body weight. Since these moves are done in rapid repetitions, they build both stamina and upper body strength.

Rowing Machine

These machines demand a lot of strength from both your upper and lower body as you need to push with your legs and pull with your hands simultaneously. The intensity of rowing can be varied by adding weights to the machine. The rowing machine is considered one of the most effective whole-body workout tools.

Hanging Gymnastic Rings You might have seen gymnasts performing on these rings but have you observed their bulging arm muscles? Of course, you have. These simple

rings that you will find hanging from the ceiling of your CrossFit warehouse are very effective in building your arms and shoulders. You can expect to perform several maneuvers using these during your exercise routines.

Pull-up Bars These are basic pull-up bars that you see in any gym but when these are coupled with the exercise routines that are rapidly varied in CrossFit routines, they can demand a lot of stamina and upper-body strength from you. These can be made even more grueling by tying weights to your feet but it would entirely depend on your WOD.

Apart from these equipments, CrossFit affiliates are also known to use tyres and other such items that you cannot imagine using with any other kind of exercise program. But one thing is for certain, the time that you spend working out in CrossFit will tire the wind out of you.

CrossFit Workout Area

If you were expecting a state-of-the art gym to be your CrossFit workout area, you are sure to be disappointed. The entire CrossFit program is designed keeping simplicity in mind. The main objective is to use your own

body as weight for workouts. This means that your workout area is going to be pretty simple with some basic equipment mentioned above.

The area might look more like your garage filled with weights, ropes, boxes and rings. The intent behind this is also to portray the program as one which is rugged and no-nonsense. The entire onus is on workouts and not on aesthetics. The most you could find would be some inspirational quotes over the wall. Some affiliates even take you under the open skies to perform exercises to give you a military boot camp feel. You might find yourself sweating it out climbing a rope tied to a tree instead of a ceiling.

Of course, you can be a part of CrossFit from your house. Some people even convert their garage into a workout area. Since owning the equipments used in CrossFit is not very expensive and some exercises like running can be performed in your yard, it becomes easy to workout on your own.

The vital point to keep in mind is self-motivation. In the absence of a trainer to push you, the motivation can wither over time. Also, if you are a competitive person by nature, you are sure to miss the company of others like you. However, there are certain things you can do to keep yourself motivated which we will discuss in the chapters to come.

Chapter 2: Is CrossFit Right For You? Though CrossFit is widely considered an exercise program for the fit, it does not mean people without the highest fitness levels cannot attempt it. You can give it a try through the one-month induction program. If you are planning to practice using videos and instructional material from the start, a good way would be not to exert yourself too much and take breaks when necessary. You can increase the exercise intensity when you find that your endurance and stamina have increased.

You can even pause the videos if you cannot catch up with the pace. Remember; the people performing in the videos have extensive experience in CrossFit or have been extremely physically fit for a long time. Also understand that they have not been performing like this from the day one. So, do not be too hard on yourself and invite injuries.

If You Thought you were Fit Enough, Try CrossFit

If you have already been working out for quite some time and are very fit, CrossFit can take your workouts to a whole new level. It is also great for people who have plateaued in their fitness levels by exercising in traditional gyms and are looking for new workout programs. You are sure to be pushed by your CrossFit trainers to the point of exhaustion that you have not experienced since a long time.

Athletes Can Benefit from CrossFit Exercises

There is no doubt that swimmers, runners, weight lifters and other athletes need their dedicated training routines. But there are times when you feel the need for a routine to keep you fit and competitive even in the offseason. The CrossFit routines are perfect for you as they do not interfere with your main sporting objectives and yet maintain your fitness levels. CrossFit also has alternative programs that are specifically designed for football, endurance sports, and gymnastics among others. It is a nice way of mixing the most common exercises, giving you variety.

Gender does not Matter

CrossFit is most often associated with men but a look at the workout area will get you thinking differently. The CrossFit method of exercising is widely adopted by both men and women in equal measures. Since the onus is not necessarily on lifting weights and building muscles, you can expect to build lean muscles along with improved stamina, which is considered healthy for people of both sexes. You could actually fit into those old cloths that you have been longing to get into since a long time. Moreover, no matter what gender you are, you will not find another workout that will burn calories at a rate that CrossFit does.

A Word of Caution for Beginners

If you are new to the world of workouts, then keep in mind that CrossFit poses the same risks that any high-intensity exercises pose. Ensure that you begin slowly and do not overexert yourself. If you already have a preexisting injury, convey it to your trainer beforehand. If the injury seems to be aggravating, stop the workouts and consult your physician. Make sure that you drink plenty of water and avoid working out in hot and humid conditions. Also, make sure that you clearly understand the proper ways of exercising and never feel shy to consult your trainer. Keep in mind that there is nothing complicated about CrossFit and most exercises are simple, reducing your risk of injury to a great extent.

Chapter 3: Best-known CrossFit Routines and their Benefits There are hundreds CrossFit combinations that are designed to give you all that you would expect from an exercise routine such as endurance, weight loss, and muscle building. This chapter describes some of the most wellknown routines, but before that, there are certain terms you need to understand. Let us begin by taking a look at the CrossFit warmup.

The warmup is achieved by: Overhead squat with the help of a broomstick Sit-up Extending the back Pull-up Dip The combination of these is considered one set and you are required to complete three sets. Once after each set, you need to do a Samson Stretch for about 15 to 30 seconds. This stretch should be repeated 10 to 15 times after each round.

Samson Stretch For this stretch, you need to interlace your fingers and then raise them over your head with the palms facing the ceiling and elevating your shoulders. Your legs must assume the lunge position. Your rear knee should be touching the ground. You must then stretch the lunging position and simultaneously stretch your hands upwards.

There are a number of routines described on the CrossFit website, which are usually explained using unique CrossFit terminology and moves. So, to understand the routines, you first need to learn the terminology used, which have been illustrated below.

The CrossFit Terminology

AMRAP: This stands for “as many repetitions as possible.” Here, you are given a specific time period by which you are to do as many rounds of a series of movements as possible. The time limit might range from 10 to 30 minutes, though it is sure to feel like a much longer duration due to the intensity. Ass to Grass: This term refers to squats and means that you need to get as close to the ground as possible while doing a full squat. For Time: If the instruction for the routine says “for time,” it means you are required to complete the routine within a specific time. Reps: This is short for repetitions. Max Reps: Here you are required to do as many reps as possible within a given time. Score: This simply refers to the number of reps completed during a workout. Set: This represents the number of reps. For instance, 3x10 would mean three sets of 10 reps.

The CrossFit Moves

Air Squat or Bodyweight: For this move, you need to first stand straight and then get into a squatting position until your hips are below the knees. You will then stand up and repeat the move. You might be asked to repeat this over a 100 times with your arms extended. Benefits: A squat works on your hips, thighs, gluteus and hamstrings. It aids in building strength and size of your posterior and legs. It also improves the core strength of the muscles supporting your back. The air squats are performed in a fast-paced manner, making them an aerobic activity where you not only strengthen the above-mentioned muscles but also lose weight.

Burpees: This is a rather tiring move where you begin in standing position and bend down in order to plant your hands on the ground. You would then be required to kick back assuming a plank position, do a push-up, and bring the legs back in. After that, you need to stand up and jump with your hands pointing the ceiling. You are required to repeat this move several times. Benefits: It is believed that Burpees burn about 50% more calories than normal workouts and you will continue to burn calories even after you are done with your day’s quota of this gruelling move. They also make you stronger by working on your abs, hamstrings, gluteus, quads, chest and arms. Since your heart rate goes up by a huge degree during Burpees, they are excellent for enhancing your endurance and weight loss.

Band-assisted Pull-up: This move is for people who cannot get all the way up to perform a pull up. A rubber band is looped around the foot, which helps you complete the pull-up with its upward pull. Benefits: Pull-up is a compound exercise, which means it targets muscle groups instead of an isolated muscle. This exercise will strengthen your back and biceps. Compound exercises are also known to increase the production of growth hormones that aid in muscle building. The addition of band with pull-ups helps you when you are a beginner or just tired after other workouts.

Double Under: We all know what skipping with a rope is. With double under, you are required to pass the skipping rope twice under your feet with just one jump! Benefits: This is a superb aerobic activity that improves endurance and burns calories allowing you to shed weight. It also improves your

coordination, agility, and speed to a great extent.

Rope Climb: There is nothing much to understanding this move. You are required to climb up a rope, just the way you probably did in your high school gym class.

Benefits: The improvements in endurance that rope climb gives you are unparalleled. Apart from this, it is a whole body exercise that works on your legs, arms, back and shoulders. The grip strength is also improved with this exercise.

Thruster: This move may seem easy until you actually attempt it. It involves front squat (you do not go into a full squat) and standing straight with a push press (pushing against the weight you hold to stand). You can start with a barbell and later add more weight as you gain strength over time. To avoid going into a full squat, you can initially place a medicine ball on the ground so that your buttock lands on it when you squat.

Benefits: This is a very effective compound exercise that works on several muscle groups throughout your body. During the squatting part of the move, your gluteus, hamstrings, and quads are strengthened. When you push the weight over the head, the force from your leg is transferred to the upper body through lower back and abdominal muscles, until it reaches your upper back, shoulders and finally the triceps. This is a great workout for people who want to build their muscles.

Sumo Dead Lift High Pull: Keep your legs apart and squat with the knees pointing outwards. Hold a barbell in your hand at the level of your knees. Now come to standing position while simultaneously lifting the barbell to your chest level. The name “Sumo” comes from the squat stance, which is similar to what sumo wrestlers assume.

Benefits: This is a compound exercise move that increases the power in your posterior chain. In other words, it strengthens the upper trapezius, lower back, gluteus, and hamstring muscles.

Handstand Pull-up: This is an easy move, but only if you are a gymnast. Here, you are required to handstand

and then do pull-ups. A pull-up is considered complete only if your head touches the ground! You are allowed to take support for balance. Benefits: This exercise improves your balance and coordination. It strengthens your core muscles. Handstand pull-up is one of the most effective exercises to build shoulder muscles and strength. It also works on your triceps to make them stronger.

Kipping Pull-up: In this move, you will swing on a pull-up bar and simultaneously do pull-ups. The swinging motion allows you to go higher and do more reps. Benefits: In order to build muscles, you need to work them. In other words, more reps that target specific muscles result in building those muscles. This is precisely the concept behind kipping pull-up. The swinging motion allows you to do more reps, which you otherwise would not be able to achieve as doing several plain pull-ups is an impossible task for most people. It gives you all the benefits that you get from a pull-up that has been described above.

Knees to Elbows: Seems easy, right? Yes, if you were to do it standing on the ground. Now, try doing this hanging from a pull-up bar and bringing your knees to your elbows. Benefits: This exercise might seem hard on your arms but you will be surprised to know that this is one of the best exercises for your abs. So, if owning chiseled abs is your dream, this is one move that you must master.

Pistol: The name of this move sounds funky but your legs are sure to shiver once you are done with it. In this move, you will perform squats with just one leg! Benefits: Doing this exercise, you stand to derive all the benefits that you get from an air squat, but only here, the benefits are doubled.

Walking Lunge: You will first assume the lunge position as you do with the “Samson Stretch.” You will also hold a weight plate, kettlebell, or barbell and move forward in this position alternating your legs. Do not forget to stretch the lunge position with each step.

Benefits: This exercise is excellent for your quad, hamstring and gluteus muscles. It will increase your ability to run faster and jump higher. The weight that you carry during this exercise will make your legs really strong and condition them. So, if you are behind those shapely legs, this is the right exercise for you.

Muscle Up: You will make use of Olympic gymnastic rings for this move. Hold the rings, pull yourself up until the rings are by the side of your armpits, and now flex your arms to bring your body above the rings. The rings must now be somewhere near your hips. Even the most conditioned bodies find it hard to do more than five of these.

Benefits: This exercise combines the benefits of dips and pull-ups. It is ideal to build your upper body strength and power. In the pull-up portion of this move, your trunk, arm, shoulder, abdominal, pelvic, hand and forearm muscles are targeted. In the dip portion, your pectoral, latissimus, trapezius, deltoid, tricep, bicep, abdominal, and lower back muscles are targeted. So, muscle up proves to be one of the best and complete upper body workouts.

Box Jump: You are required to jump and stand on a plyometric box of a given height. You are not allowed to take a running stance, which means both your food must be held together before jumping and when landing. Benefits: This is an absolute must for athletes who participate in events that involve vertical jumping. They greatly strengthen your calf and thigh muscles and are perfect conditioning exercises for your legs.

Clean and Jerk: You might have probably seen this move if you have watched a weightlifting competition. Here, you will lift the barbell with weights placed on the ground and lift it to your chest level assuming a squatted position. You will then push it over your head, simultaneously assuming a split stand position and lift the weight over your head with your arms fully stretched. Never perform this move unless under supervision until you are comfortable with it and always use weights that you can handle.

During CrossFit routines, you are sometimes just asked to do the “clean” part of this weightlifting exercise, which means you should stop when you lift the weight up to your chest level.

Benefits: This exercise works on almost all muscles of your body to include legs, hips, low back, abs, shoulders, triceps, biceps, and trapezius. Ensure that you gradually increase the amount of weight you lift to avoid injuries.

Wall Ball: This move involves holding a medicine ball, doing a quick sit up, and throwing the ball to a target placed about 10 feet up. Women are expected to use a 14-pound ball while men, a 20-pound ball. Benefits: This exercise gives you all the benefits of Air Squats. It makes squatting intense due to the weight of the medicine ball. It is also a great cardiorespiratory exercise increasing your stamina and endurance. It is an excellent aerobic exercise that induces weight loss.

Ring Dip: Everyone knows how to go about a dip but only here, you will do this by using Olympic gymnastic rings.

Benefits: This exercise gives you all the benefits of dips but in a more intense manner as you need to also keep the unstable rings together while doing the dips. This exercise targets your pectoral, trapezius, latissimus, triceps, biceps, deltoid, lower back, and abdominal muscles.

The CrossFit Workouts Now that you know all about the terminology and moves, you are in a better position to understand the workouts, which are usually a combination of these moves. It also becomes easier to understand the benefits that a particular WOD offers you. CrossFit routines not only give you the benefit of these moves but also convert them to aerobic activities as you do them in quick successions, enabling you to lose weight. Given below are some of the most famous ones.

The Benchmark Girls

Just because these “Workout of the Day” are named after women, it does not mean they are meant only for women. Men who have attempted these workouts swear by their toughness. Below are a few classic workouts that have been named after women.

Angie: This routine involves 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats. These exercises are to be performed “for time.” You are to finish all reps of each exercise before you move on to the next one.

Barbara: Here, you would do 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats. You are allowed to rest for exactly 3 minutes after each round, and you are supposed to complete 5 of these rounds. Each round is to be timed, so that you improve upon your timing the next time you do the Barbara.

Chelsea: This routine demands that you do 5 pull-ups, 10 push-ups, and 15 squats. Seems easy? Get this; you need to do these continuously for 30 minutes.

Cindy: The exercises and frequency is same as that of Chelsea. The difference is that you need to do as many rounds as possible in 20 minutes and record your “score.” You must know by now, why you are supposed to record the score – to improve upon it the next time you do the Cindy.

Diane: With the Diane, you will do 225-pound dead lifts and handstand push-ups. This will be in a 21-15-9 sequence. Confused with the sequence? It means you will do 21 reps of dead lifts and handstand push-ups in the first round, 15 reps in the second round and 9 reps in the third round. Again, these are “for time.”

Elizabeth: This workout involves 225-pound clean and ring dips. You will do three rounds of these with 21 reps of both the exercises in the first round, 15 reps in the second and 9 reps in the third.

Fran: You will do 95-pound thrusters with pull-ups for a total of three rounds of 21-15-9 “for time.” Again, this means, you will do both the exercises for 21 reps in the first round, 15 in the second and 9 in the third.

Grace: Grace is more of a weightlifting workout but since it is “for time,” it also gives you a bit of aerobic exercise. It consists of 135-pound clean and jerks for 30 reps.

Helen: This is a grueling aerobic activity combined with weightlifting moves using both kettlebells as well as body weight. This three-round workout comprises of running 400 meters, 21 kettlebell swings and 12 reps of pushups. This is a “for time” routine.

Jackie: Jackie is an extremely tiring routine which takes you through a 1000-meter row, 45-pound thruster x50 reps and pull-ups x30 reps. There is just one round in this workout and it is “for time.”

Karen: This workout might seem simple when you read it but can take the wind out of you as a heavy medicine ball is involved in the routine. There is just one “for time” round in this workout, where you need to take 150 wall ball shots.

Linda: This tough routine is popularly known as “three bars of death.” Each round consists of dead lift (using weights 1.5 times your body weight), bench press (using weights equal to your body weight), and clean (using weights three-fourth of your body weight). This is a 10-round routine with 10-9-8-7-6-5-4-3-2-1 reps. The Linda workout takes exhaustion to a new level.

Mary: In the Mary, 5 handstand pushups, 10 pistols, and 15 pull-ups make one round. You are supposed to record the number of rounds you can complete within 20 minutes.

Nancy: This workout consists of a 400-meter run followed by overhead squat with 95-pound weight. The Nancy demands that you complete 5 rounds of these two “for time.” It would be surprising if your legs do not feel like noodles at the end of this workout.

The New Girls

There are several new girl workouts in CrossFit exercises. The workouts are relatively new in comparison to the Benchmark Girls workouts. These are extremely tough and involve a lot of aerobic activities like running and box jumps coupled with lifting weights. Given below are three of these New Girl routines to give you a feel of what you can expect from them.

Annie: Double-unders and situps, 50-40-30-20-10 reps for time. Eva: 800-meter run, kettlebell swings x30 reps and pull-ups x30. Five rounds for time. Kelly: 400-meter run, box jump x30 on a 24-inch box, wall balls x30 using a 20-pound ball. Five rounds for time.

CrossFit Hero WOD’s CrossFit, since its inception, has found a novel way to pay respects to military, law enforcement, and fire fighting heroes through the Hero WOD’s. These workouts pay the ultimate tribute to the heroes who have fallen to keep the world a safer place. Most of these WOD’s are extremely intense, making them worthy of the name they carry. These workouts are expected to be performed with intensity. During a CrossFit Hero WOD, your trainer will push you hard and remind you constantly to give your best effort as the hero did. There are several Hero WOD’s listed on the CrossFit website. Listed below are some of the toughest and most popular ones. Each of these WOD’s has a story behind it.

Murph: This is perhaps the most famous CrossFit Hero WOD and has been named after Lieutenant Michael Murphy of the Navy who was killed at the age of 29 in Afghanistan on June 28, 2005. A workout enthusiast himself, “Murph” called it the body armor, which has now been named after him in his honor. The workout includes one-mile run, 100 pull-ups, 200 push-ups, 300 squats and one-mile run again. Murph is a “for time” workout. You can even wear a 20-pound body armor if you have one, just like Murph did.

Daniel: This Hero WOD is named after Sergeant First Class Daniel Crabtree of the Army who laid his life down in the line of duty in Al Kut, Iraq, on

June 8, 2006. This “for time”

WOD

includes 50 pull-ups, 400-meter run, 59-pound thruster x21 reps, 800-meter run, 95-pound thruster x21 reps, 400-meter run, and 50 pull-ups. It is only the respect for this soldier that can take you through this tough routine.

Nate: Nate Hardy was a Chief Petty Officer who was killed in Iraq during combat operations in February 4, 2008, and is

survived by his wife and son. Nate WOD demands that you do 2 muscle-ups, 4 handstand pushups, 8 kettlebell swings of 2-pood weight. This workout is an AMARP20, which means you will do “as many rounds as possible” in 20 minutes.

Tommy V: This WOD is named in honor of Thomas J. Valentine, 37, who was a Senior Petty Officer and lost his life due to a training accident just a day before Valentine’s Day on February 13, 2008. Tommy V is a “for time” WOD, which is one of the best whole-body, aerobic workouts. It comprises of 115-pound thrusters x21 reps, 15-feet rope climb x12 climbs, 115-pound thrusters x15 reps, 15-feet rope climb x9 climbs, 115-thrusters x9 reps, and again 15-feet rope climb x6 climbs.

Griff: This CrossFit Hero WOD is named after Staff Travis Griffin who was a Staff Sergeant with United States Air Force. He was killed on April 3, 2008 when an IED struck the vehicle he was in. He was serving in the Bagdad’s Rasheed District at that time. The Giff WOD requires intense stamina to complete. In this “for time” workout, you will run for 800 meters and then run 400 meters backwards for two rounds.

Badger: This WOD is named after Mark Carter who was a Chief Petty Officer with the United States Navy. He was killed in Iraq on the fateful day of December 11, 2007. He

was from Virginia Beach. The Badger is a three-round “for time” workout. This routine gives you complete exercise for your entire body, along with excellent aerobic activity. It entails 30 cleans with 95-pound weight, 30 pullups, and 800-meter run.

Joshie: This WOD is in honor of young Joshua Whitaker who was just 23 when he was killed in Afghanistan in the line of duty on May 25, 2007. He was an Army Staff Sergeant and was from Long Beach, California. Joshie is a three-round “for time” CrossFit Hero WOD. Each round consists of 21 dumbbell snatches (40 pounds) using right arm, 21 pull-ups, 21 dumbbell snatches (same weight) using left arm, and again 21 pull-ups. This is a great workout for people who are looking to sport superb bicep and shoulder muscles. You are sure to feel the pull in your arms long after you are done with this workout.

Randy: Randy Simmons was a veteran of 27 years’ experience at the Los Angeles Police Department, and a member of the SWAT team who was killed on February 6, while on duty. He was 51 years at the time. He is survived by his wife and two children. This WOD seems simple to read but is much harder when you are actually on it. With the Randy WOD, you are expected to do 75 power snatches with 75-pound weights “for time.”

Ryan: Young Ryan Hummert was only 22 when he was killed by sniper fire on July 21, 2008. He had just stepped out of his fire truck as he was responding to a distress call. He is survived by his

parents. This WOD demands extreme endurance and has 5 rounds “for time.” You are required to do 7 muscle-ups and 21 target burpees. A target burpee means, each move is considered complete when you touch a target with both hands as you jump. In this case, the target is placed 12 feet above the ground.

Paul: This Pittsburg police officer was 36 when he was shot dead as he was responding to a domestic disturbance call on April 4, 2009. Paul John Sciullo II was engaged to be married soon at that time. The Paul WOD is an extremely gruelling workout. This is a five-round “for time” routine. In each round, you will do 50 double-unders, 35 knees to elbows, and 185-pound overhead walk for 20 yards. Paul will make you sweat like there is no tomorrow. It is excellent for your abs, arms and weight loss.

The Seven: The CrossFit Hero WOD list would seem inappropriate without the mention of The Seven. This is considered one of the most dreaded WOD’s of all. The routine is dedicated to the 7 CIA officers who were killed in Afghanistan. It is a seven-fold exercise structure with extreme brutality. In this “for time” workout you will do 7 handstand push-ups, 7 reps of thrusters

with 135-pound weights, 7 knees to elbows, 7 dead lifts with 245-pound weights, 7 burpees, 7 kettlebell swings using 2-pood weights, and 7 pull-ups. At the end of this routine, you would have moved almost every muscle in your body. Even the most experienced CrossFit participants fear The Seven. The fastest time ever recorded for this workout is an unbelievable 19.19 minutes by a Finnish strongman named Mikko Salo.

Chapter 4: Best Tips for CrossFit Training

Entering the CrossFit workout area for the first time can be very overwhelming and intimidating for many. You might encounter people with chiseled bodies full of tattoos who just wear a pair of pants and show off their torsos. You might suddenly start wondering what you are doing in this place. While the chapters so far have familiarized you with the kind of physical exertion you can expect at CrossFit, this chapter aims at mentally preparing you for it.

You are Your Competition, not the Pro Next to You

If you are new to the world of exercising, the first thing you must do is know your exercise capacity so that you can improve on it. Work hard on your “for time” workouts and try to do as many reps as possible. It does not matter how much the person next to you is doing. Remember that he or she has gone through what you are currently undergoing. Always keep an accurate count of your reps and record them. Aim at improving your scores rather than matching them with someone else’s.

Begin by Knowing Your Limits

The foremost thing to do when you join CrossFit is to know your limits. You might be okay with the first 400-meter run but the second one could be very tough for you to complete with the same intensity. It is okay. Do not worry about it. Go slow on the second round. Listen to your body and stop if you are finding it impossible to complete a particular task. Building stamina takes a bit of time, so be patient and stick on to CrossFit. Increase the extent of your exercise each day gradually. You will eventually find that it takes longer for you to get winded.

Your Trainers are there to Help You

Your trainers will help you with everything during your routines. They might seem pushy but remember that they are there to motivate you and not to get you down. If you have doubts about a particular move or need assistance, be proactive and ask. Ask your question again and again, until you fully understand the concepts being described. Never get a feeling that you are disturbing others in the class because you are not.

Pay Attention to Your Diet

Keep in mind that intense exercises demand a lot of energy from you. If you are thinking of depriving yourself of food and simultaneously performing CrossFit exercises, you will not last very long in the program. Apart from exercising, your diet also helps you in recovery and increasing your immunity to diseases. Just avoid junk food and prefer clean foods such as fruits, vegetables, and lean meat. Never avoid dairy products totally as they contain essential nutrients. If you are planning on losing weight, choose lowfat dairy products. Eat a lot of fish, eggs, greens, and drink plenty of water. With the amount of workout you do in CrossFit, you do not really have to worry about the quantity of food you eat.

Have Fun Working Out

Do not approach working out as a punishment that you have to undergo everyday. Remember, you are in the program by choice. Pat yourself on the back for every pound of weight that you lose and look forward to the workouts every day. CrossFit offers a lot of group activities like the CrossFit games. Be a part of these games, and if you find you are not up to them yet, be there as a supporter. The participants of the games are surely going to boost your motivation through their efforts. Make friends in your workout group and never act like a loner. Introduce yourself to people around you and be sociable. Laugh on your initial failures and be resolute to get it right the next time. You will surely cherish the feeling you get when you do your first few handstand pushups without assistance.

Give Due Importance to Rest and Recovery

Lack of rest to recover from a gruelling week can actually harm your body. Your body needs time to repair the “damaged muscles” during workouts. Is the phrase “damaged muscles” worrying you? It is no reason to worry. The muscles are built through damage-repair cycles and it is normal. You do not have to begin with five-day workouts from the word go. If are not used to intense exercises, begin with a three-days-a-week routine. Having said that, make it a point to hit the CrossFit workout area after your off-days.

The Mental Components

Set an exercise goal for yourself and change it with time as you get better. Set time and rep targets and keep them high. You do not want yourself working at 70% of your capacity and easily reach the goals. This takes away the self-doubt you have about your fitness levels.

Talk to yourself. You will find a lot of your fellow participants doing this as if they are alone in the workout area. This is a good thing and you should follow it too. It is one of the best ways to self-motivate. Keep in mind that our minds are programmable and the constant reinforcement about your abilities aid in performance.

Are you anxious every time a new WOD is presented before you? Ask yourself this question. If you are anxious, take a few deep breaths and relax yourself. Being overly anxious actually takes the energy out of you, affecting

the performance. Moreover, you are most likely not going to enjoy what you are doing if you are anxious.

There is a World Outside CrossFit too

People tend to make CrossFit an extreme obsession, which is not healthy. It is great if you love participating in all the CrossFit activities but do not curb other things you do. You must give enough time to your friends and loved ones, and participate in all the social events that were a part of you in your pre-CrossFit life. Consider them an opportunity to show off your new, all-improved body. If you have been playing other sports, continue with them. You will see that you are a better performer now.

Workout Etiquettes

Never stare at other participants, especially women. You might be inadvertently staring at others as you would be in the awe of their performance, but in actuality, you might be making them uncomfortable. So, be mindful of this fact. Also, carry a towel with you all the time. It is a healthy habit not to drip sweat on the floor. It could prove to be a hazard over which you would slip and fall. Listen to your coaches and do not come out as an arrogant, know-all person. Never engage in unnecessary chitchat and hinder the workout of other people. You will have enough time after the workouts for all that. Finally, always keep the weights and equipments back in place after use.

Chapter 5: CrossFit Endurance and You The various workouts in the CrossFit program gradually develop your endurance to levels you had never imagined before. But if you are a person

for whom endurance matters a lot and its development is one of the prime reasons that have led you to join CrossFit, there are certain things that you can do to enhance it. Remember, these workouts demand a certain degree of endurance as a prerequisite to finish the tough tasks. So, if you feel you need to specifically improve it, you can:

Run: Begin with 8 reps of 200 meter sprints and gradually increase to 800meter runs for about 4 to 5 reps.

Bike: Begin with half-kilometer fast cycling for about 8 to 10 reps, which you can then increase to about 3-kilometer fast cycling for about 4 to 5 reps.

Swim: Begin by doing 10 reps of 50-meter swims and increase it to 10 reps of 100-meter swims. Row: Begin with 8 reps of 500-meter rowing and increase it to 4 to 5 reps of 1-kilometer rowing.

This might seem an impossible task for people with very low endurance capacity. If you are one such person, begin with fewer reps or just one rep of each of these routines. Keep in mind that this is a single routine which has to be completed each day. It is specifically designed for endurance athletes who compete in athletic events such as

triathlon. Always hydrate yourself as you engage in these workouts and stop if you find it painful initially. The most important thing is not to give up on improving your endurance.

The benefits of endurance training: Enhanced aerobic capacity Increased speed Increased power and strength Increased muscle mass and decreased body fat Increased cardiovascular function

Endurance training, however, is not without a small risk of overtraining. You are the best judge to gauge your capacity. If the workout is making your feel worn out throughout the day continuously, you must look into your diet and

increasing your resting periods. You need to understand that overtraining can not only cause injury but also give you adverse effects such as decreased endurance and stamina.

Add Weights When You Plateau

It takes quite some time to build endurance levels where you can perform these highly aerobic routines with relative ease. If you are expecting that they will get easy over time, do not fool yourself. They will always remain tough. But for most people, it does not seem daunting after a period. This is the time when you are ready to add weights to your workouts. Increase the tension in your rowing machine. You can even tie weights to your foot as you cycle or run. While swimming, you could try breast or butterfly strokes as these demand that you drag more of your body weight to move forward. Adding weights also is an alternative to putting in more time into your workout if you are short of time.

CrossFit Endurance

CrossFit Endurance is a separate subset of CrossFit which aims at building endurance and enabling long-distance runners gain speed. It is specifically designed for athletes who want to improve and fill fitness deficits. The main aim of CrossFit Endurance is to improve general fitness, correct the running technique, and promote excellent dietary habits. Once these are achieved, the participants are subjected to low-volume, high-intensity workouts, which means you are expected to cover more distance within a short period of time. The distance covered by a participant in CrossFit Endurance is roughly

about one-third of what a person covers, on an average, in traditional endurance training.

Runners usually only concentrate on running and never address their running deficits like good technique. Take for instance, landing on the heels while running. This actually slows down the running, demands greater effort, and causes bodily harm. Most do not cross-train, and some who do, fail to place enough importance on it or do not do it in a way that complements their running. Runners, who run at medium or slow pace over very long distances, never actually push their thresholds of performance and hence never improve.

CrossFit Pose Running Technique Have you ever tried taking off your shoes and jumping while landing on your heels? It is not something you should actually try as it can be rather painful. This is because our heels are not designed to take the impact. Your heel would absorb the shock waves and transfer it to your ankle, knee and even the hip joints, making it painful. This is often the reason why people experience shin splints.

Now imagine a runner who lands on his heels every time. This would actually act as a brake to the speed demanding more effort. Would you place something under the wheel of your car to increase its speed? No. This is precisely the logic behind not letting your heels land first. Another thing that Pose Running promotes is use of gravity for running. Seems complicated? Below is an explanation on how to go about Pose Running and the logic behind it.

Running is a combination of three movements. In CrossFit, they are termed as “the pose,” “the fall,” and “the pull.”

The pose: This is the point when your foot passes “under” the center of your body’s gravity. While running, your legs will invariably assume a position of making a “4.” Take a look at the picture to better understand this. The leg on the ground should be supported only by the ball of your toot and not the toes or heel. Shoulders, hips and ankles should form a vertical line as far as possible and the body must slightly lean forward.

The Fall: This happens when you make use of the gravity and just let your leg fall on the ground. Again, you must land on the ball of your foot; you do not want to apply brakes by landing your heel. Keeping the body slightly forward helps in making this move effortless.

The Pull: This is the area where most runners falter. The rear leg is usually pushed against the ground to move forward. Instead, pull it from the ground.

What this does is reduce the impact on the foot since you are not pressing against the ground. At this point, both your legs would be in air and neither on the ground.

Pose Running takes a lot of practice to get used to but once you have mastered this simple technique, you will find that running is more effortless. Even if you are a heavy person, the use of gravity, maintenance of posture and landing on the ball of the foot will let you cover greater distances without tiring or injuring yourself.

Benefits of Pose Running

Pose method of running will change your entire perception about running, and if you hated running earlier, you will begin to love it. You are sure not to miss an opportunity to take part in a marathon in your community or beyond it. Pose running gives you the following benefits: Dramatically increases your running performance Helps in prevention of injuries Gives you an edge over others in competitions Reduces the impact on your knees by almost 50% Aids you in losing orthotics Makes you enjoy running your entire life

Chapter 6: CrossFit and How to Lose Weight Losing weight is not something you should really worry about once you are a part of CrossFit. The intense time-based activities that push you to do more with every WOD, are ideal to lose weight. However, it has to be kept in mind that your diet plays a major part in your weight loss efforts. CrossFit is not a miracle cure for your obesity. But it will surely aid you in weight loss. You might lose weight slower than other weight loss programs too. This is because CrossFit, as such, is not a weight loss program. But the aerobic activities like running certainly induce weight loss.

Differentiate Between Losing Weight and Looking Thin

If you are a person who is obsessed with the weighing machine, you are sure to get frustrated with CrossFit. The WODs that you perform in CrossFit will build lean muscles. This means that a person weighing 100 pounds could actually put on more weight with a reduced waist line. But then, is this not what we all want? So, change your perception about weight first before you join a CrossFit program in your area.

Scalability Reduces the Risk of Injury

CrossFit maneuvers are designed keeping universal scalability in mind, which means these routines can be performed by anyone. In other words, the movements can be scaled back to make them easier to execute and yet keep them challenging. If you are not able to perform squats with weights, you can just go ahead without weights. The WOD’s are based on functional movements, which are a part of our daily lives. If you go back to the CrossFit moves, they basically involve such normal activities as lifting, throwing, jumping, running, pulling, and squatting, which we normally do. So, CrossFit proves to be a safe way to lose weight, but only gradually.

CrossFit is Never Boring One of the biggest hindrances in weight loss for most people is sticking on to the routines. You might find it monotonous to run on the treadmill every day in your traditional gym. CrossFit offers a break from such routines with a new WOD every day and you are more likely to regularly hit the workout area. Regularity is the most important criterion for weight loss and the chances of you being regular with the interesting WODs is very high.

Being Part of a Community Increases Your Chances of Losing Weight

CrossFit is a fitness community and people who are regular are very loyal to it and you too will become one such person. Just take a look at the Hero WODs posted on the CrossFit website. You will find numerous comments over there which show how people promise to complete a tough workout as a tribute to the fallen heroes. Such commitment only comes from a dedicated fitness community, which CrossFit is. And, commitment is what you need to lose weight.

Speak to Your Trainer about Your Weight Loss Goals

CrossFit aims to make the workouts as personalized as possible through scalability. Your trainer will guide you on which WOD you need to concentrate more to suit your requirements. He or she might even suggest you a good diet plan. When it comes to a WOD, which is likely to aid in your weight loss efforts, you can rest assured that your trainer is going to push you really hard. So, confide in your trainer about your goals.

Keep These Simple Points in Mind

Weight loss is not something that happens overnight. Trying just once and giving up CrossFit is not commitment. So, stay committed. You will build muscles as you do more and more CrossFit routines, which means you are actually losing fat and replacing it with muscles. So, stay patient. Master the CrossFit techniques. Do not assume that a particular move is right unless you get validation from your trainer. Never choose the easy way out of doing an exercise. So, stay persistent. Remember CrossFit is not about how much time you spend exercising; it is about how much workout you do in a short span of time.

Chapter 7: CrossFit and Muscle Building

To build a muscular body, you need to push yourself everyday to lift heavy weights. The CrossFit WODs offer a perfect recipe for this. You will be pushed everyday to lift to your maximum capacity by your trainers. So, if you are a person who has been dreaming of owning a well-sculpted body but always lacked the push, CrossFit can do it for you. The attitude that CrossFit adopts towards bodybuilding is sure to make you feel that you are in control of your life and body. Also, most bodybuilding routines expose you to injuries, but with CrossFit, since the onus is on functional movements, the

chances are a lot less. The exercises also promote fat burning so that your muscles quickly replace it.

CrossFit Teaches You Mental Toughness

In order to go through tough routines everyday, you need a tough mind. You will see that people in your CrossFit area are rather tough when it comes to working out.

You will be motivated by the amount of effort they put into pushing their own limits and you are sure to follow their path. Every time you find that you are at about 80% of your routine and time is running out, you will push harder to reach the goal. Over the ensuing months, you will slowly find there is drastic improvement in your waistline and for the first time in your life, your waist circumference would measure lesser than that of your abdomen.

Hormones Play a Major Role in Building Muscles

At the core of muscle building activity is hormone production. Hormones such as cortisol, testosterone, growth hormone, and insulin give signals to your body whether to build muscles or not. The intense exercises that you perform in CrossFit induce production of hormones such as testosterone and growth hormone. Also, a large part of what you eat will also determine how quickly your muscles are built and retained.

The First Month Might Not Be All That Encouraging

The first month in CrossFit might be a bit frustrating. You would be working out to your best capacity and not seeing much result. In fact, you might even put on a little weight. Keep in mind that muscles weigh more than fat. When you begin working out, those muscles which have been dormant for a long time, rapidly start developing. You will finally reach a tipping point after which you will actually start burning fat very rapidly. This is the time when you suddenly realize that your cloths fit a lot better. From this point on, with continued CrossFit workouts, you will build a muscular body. However, have realistic expectations about the time it takes to look really great. During your first month, never pick and choose your workouts. Most people tend to skip days when they are scheduled to perform a particularly gruelling WOD. Take it as a challenge and stay on the path.

Ensure Adequate Rest

In your initial enthusiasm about CrossFit and the urgency to build muscles quickly, do not overwork yourself. Rest is as important for muscle building. When you exercise using weights, you stress your muscles slightly (but not enough to damage them or cause an injury). When you rest, your body rebuilds those muscles and the connective tissues that hold them together such as ligaments, tendons, and joints. This process actually readies your body for the same kind of stress in the coming days. When you workout and rest again, this process is repeated. This is how muscles become stronger and acquire mass. If you are constantly exercising without resting your muscles, you give no time for them to repair and prepare themselves. It will only cause harm in the long run. Also remember that growth hormones are

produced when you are asleep; so, make sure you get at least 7-8 hours of sleep every night.

CrossFit Gives You Whole-body Exercise

Any bodybuilding expert will tell you that you need to concentrate on all parts of your body. This gives a balanced look and promotes overall conditioning of your body. Most of the routines performed in CrossFit WODs are whole-body exercises. These coupled with activities like running actually burn the fat faster. Unlike most bodybuilding routines, CrossFit also promotes endurance and flexibility which are essential for people. It is also great for people who look to build lean muscles instead of bulging muscles like professional bodybuilders.

Chapter 8: Essentials of a Good Diet

A good diet is necessary for both losing weight and building muscles. Your efforts at exercise to reach your goal will go futile if you do not eat the right food. You might be confused by all the diet regimens and supplements available in the market; however, the foremost factor that you must consider is following a diet which is both effective and healthy.

Diet for Weight Loss

Tackle your post workout hunger: When your target is mainly weight loss, you must watch what you eat rather than worrying about how much you eat. You burn a lot of calories during your CrossFit workouts resulting in a good appetite and your body would actually be craving for carbohydrates. To avoid this post workout hunger, ensure that you eat a small pre-workout meal about an hour before exercise, which should be a combination of fat, protein, and carbohydrates. Your meal should comprise of whole-grain bread or a half turkey sandwich along with a glass of fat-free milk.

Count your calories but do not obsess: Calorie counting is actually a habit, which you must develop. It keeps you from eating foods which are actually bad for your weight loss efforts. Also, if you are consuming more calories than what you are burning in CrossFit, your efforts will not bear fruition. Calorie counting will also help you in making healthy choices like going from plain milk to nonfat milk. Develop a habit of reading nutrition facts when you buy packed foods. The website of USDA National Nutrient Database is also an excellent place to look for food facts.

Never concentrate on a single body part: People usually have the tendency to work isolated parts of the body which accumulate more fat, such as the hips. You must know that it is extremely tough to get rid of fat through such spot exercises.

When you lose fat through intense aerobic activities in CrossFit, the weight around your hips is going to automatically go down. So, stop fretting about specific body parts, be patient, and persist with diet and exercise.

Starving will slow your weight loss: If you starve yourself, you will fool

your body into

believing

that you are in a famine-like situation. In response, your body will start conserving energy and burning it very slowly. You might lose weight with a crash diet but keep in mind that you might actually burn muscle mass instead of fat. So, never skip meals or go below 1000-calorie food consumption a day.

Follow a simple diet: It goes without saying that you are to completely

avoid fast foods

and soft drinks.

Include a lot of fruits and vegetables, dairy foods, and meat. A combination of these is known as a balanced diet. The vegetables will give you a lot of plant-based fibers and minerals that are essential for your body. Nutrients such as vitamin B12, calcium, iron and omega-3 fatty acids are replenished by meat and dairy products.

Bodybuilding Diet As we discussed in the chapter 6, hormones play a major role in building your muscles. Apart from your exercise, what you eat also affects hormone production.

Eat protein: If more amino acids are available to your muscles, they will

develop quickly.

The

rate of development though will gradually come down eventually but you will still benefit from proteins. You will need about 0.8 grams of protein per lean pound of body weight.

Not all fats are bad: Monosaturated and polysaturated fats are known to

increase your testosterone

levels. This can be a

good reason to eat eggs and steak. Also, the cholesterol and zinc that these two provide aid in testosterone production.

Make your muscles sensitive to insulin: Following a low-carb diet, losing fat, carb cycling and a bit of fasting decreases your resistance to insulin. Insulin helps transport amino acids into the muscles. So maintaining adequate insulin levels is vital.

Fish oil is good for you: You need to check your cortisol levels if you are to build muscles. The omega-3 fish oils perform this task for you. It is also excellent to reduce insulin resistance.

Never skip your post workout meal: After your workout, your muscles become highly sensitive to insulin. This is a good time to consume your high-carb, high-protein food. Eat a couple of times after your workout in small quantities. You can begin eating anywhere from 30 minutes to 3 hours after the workout.

There are several things that you can do to aid you in weight loss or bodybuilding but depriving yourself of vital nutrients must not be one of them. It is also a bad idea to only concentrate on consumption of nutrients like proteins. The most vital thing is a balanced diet. After all, a goodlooking body with deficiencies is not something you want.

Conclusion

Now that you know all about CrossFit – the exercises involved, the lingo and what you can expect out of it – you must take the next important step. Visit your nearest CrossFit affiliate or start browsing the CrossFit website to scout for the WODs.

Never forget to warm up before every session to keep away muscle cramps and strains. Also make it a point to drink plenty of water. Remember that determination, patience, and persistence are very important. These things will push you to never miss a CrossFit workout and you will eventually

develop strength, stamina, endurance, and physique that you always dreamt of. So, get out there and start working out. Happy sweating!