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Perhaps you’ve heard rumblings about CrossFit at your gym, or maybe you’ve read about it. What’s the zeal for this intense workout? If you’re short on time and heavy on intensity, then CrossFit could be your ideal workout. Though be warned that this regimen is not for couch potatoes. CrossFit incorporates Olympic weightlifting, gymnastics, running, jumping, climbing, kettlebell training, and any other type of challenging and functional exercise. Developed in the 1970s by former gymnast Greg Glassman, the key to this regimen is high intensity and very little rest between movements, so anyone looking for a cushy workout done at your own pace needn’t bother with CrossFit.
In 2001, Glassman launched the Website CrossFit.com, and began publishing a monthly journal and holding seminars at his California gym. From that point, CrossFit’s disciples grew; think underground cult or secret society. Currently, CrossFit has more than 50 affiliates in 21 states and five countries.
At CrossFitNYC, classes are held at The Black Box twice a day. You can even take a free beginner class; though don’t show up like “Rocky” thinking you’re going to showboat, because it’s not going to happen—especially if it’s your first time. The basic formula for a typical CrossFit workout is a warm-up, followed by three to five sets of three to five repetitions of a multi-joint exercise such as squats, pull-ups, push-ups, dead lifts, or bench presses. These sets are followed by a 10-minute circuit of gymnastic-type moves performed as quickly as possible. Next up are two to 10 minutes of high-intensity
sprint training.
Incorporated into the mix is jump training, obstacle courses, and lifting and swinging various heavy objects such as kettlebells (weighted balls with handles). The whole thing takes about 20 minutes, so if you’re looking for a workout that gets you in and out fast, this could be it. You can try the “workout of the day” (referred to as WOD) featured online at CrossFit.com. Using this basic structure, you are encouraged to build your own workout; members can post their tricks and feats of human strength for others to try.
Though many laud the workout as quick and nothing short of miraculous, with instant results, proceed with caution. Dr. Thomas Fahey, of California State University’s Exercise Physiology Laboratory Track and Field team, advises, “CrossFit is a whole-body, functional training method that is good for general conditioning. The high-speed nature of the program could increase the risk of injury. High reps of explosive exercises could be extremely dangerous if done incorrectly. Most people are not ‘qualified’ to do many of their exercises.”
The goal of CrossFit? To develop a strong body and mind. Disclaimer: Not for the faint of heart!
Tips for Performing CrossFit
- Stay hydrated! Drink sufficient amounts of water before and during your workout.
- Stretch and warm up thoroughly before the workout.
- Spice up your workouts-variety will garner results.
Find CrossFit Locally
CrossFit Old Bethpage is located at 182 Sweet hollow road in old Bethpage. www.crossfitoldbethpage.com
CrossFitNYC holds classes at the Black Box Gym, located at 1026 6th Ave. in Manhattan. www.crossfitnyc.com
Adam Kayce, Tuesday, January 29, 2008 at 10:37 AMCrossFit is amazing; this article just touches on what it's all about. You really have to try it for yourself to understand (what you see on paper looks tame, but then you try doing it, and - oh, boy...).
Lana's right—it's not for the faint of heart—but if you want something that works, CrossFit is as good as you can get.
