What is a CrossFit workout?
Anything that has gained ground is worth to be brought on the table for discussion.
What if such a thing is being waved off and not discussed, does it matter?
Yes or No?
You are sure entitled to your opinion. So, it’s okay to choose any of the options as your answer. That’s what makes us human.
However, your opinions on issues may not always be the best or rather right. This assertion is the reason you should resolve to read this piece to the end with every manner of relaxation.
Please do not take it as a command. It’s just to prepare your mind okay!
I will take it that you are set for us to have a smooth ride.
Now, back to the topic worthy of discussion.
CrossFit workout is a topic worthy of discussion.
When box gyms started coming up in different parts of the world, CrossFit also became pretty popular and that was a few years back.
CrossFit workout is currently being practised by over 13,000 affiliated gyms across 120 countries and the record has it that there are about 4 million CrossFitters.
Let me not bore you with plenty of statistics before you get angry. LOL (Lots of laughs)
Let’s get to know what CrossFit workout is about.
Do well to have the meaning at your fingertips so that you can confidently contribute when next you have the discussion on the table with people.
What is CrossFit?
CrossFit workout is a conditioned and strength-oriented workout done at a high intensity with effective movement. Such movements are pushing, pulling, squatting, etc.
When you engage in different variations of push-ups, squats and weight lifting for an advanced time, your muscles begin to build up.
CrossFit has a standard “workout of the day” (WOD) that members complete the same day. This standard is likened to an Orange Theory.
CrossFit is very effective because of the intensity of the distance, speed and elements of load which help the participants to develop a high degree of power.
Equipment for CrossFit includes medicine balls, kettlebells, speed ropes, rings and plyo boxes, rowers and bikes.
One of the advantages of a CrossFit workout is that it can be modified to all fitness levels to meet one’s goal and it is inherently scalable.
With all being said, you might be asking if this CrossFit workout is for you.
Chill small, your curiosity will soon be satisfied okay!
Is CrossFit for everyone?
Yes, CrossFit is for everyone irrespective of the current fitness level, injuries and age.
CrossFit workout is modified in such a way that one can help himself get fitter and become healthier.
It is good to organize CrossFit classes for kids because it is a superb way to develop proper motor skills, balance and coordination.
Such classes also tend to instil a love for a healthy lifestyle.
One important element of CrossFit is that it has the spirit of sports and competition.
Many CrossFit gyms utilize a motivation system instead of a reward system to encourage their members to do better.
How do they utilize this motivation system? They simply post winners to social media and also keep a scoreboard.
In other words, if you are someone who is moved and gingered by a motivation to do better physically, then, CrossFit is most likely to be a great option for exercise you can adopt.
In as much as CrossFit is for everyone, it’s important you are aware that it has some risks.
However, the good news is that you can reduce the risk of injury.
7 ways to prevent CrossFit injuries
Any workout that has its performance to be on a high-intensity level sure has risks.
Before we look at the 7 ways to prevent CrossFit injuries, let’s briefly discuss the rate of risks involved in CrossFit workouts.
A study carried out with CrossFit participants discovered that 20% of them get injured while doing CrossFit endorsed workouts.
This injury rate is quite high for recreational activity and that’s why one needs to make an effort to reduce the risk of getting injured in the first place.
The truth is that injuries are inevitable. Why is it so? As an athlete grows weary, it causes their form to weaken and this results in the load being shifted from the areas they are meant to be to areas they can not cope with the incurred stress.
Below are the 7 ways to prevent CrossFit injuries;
1) Check your body for any mobility or pain issues:
It is a must-do to get a musculoskeletal assessment before starting any new type of workout or activity. This is to have a better idea of your body movement and how to modify some exercises to reduce the risk of injury.
It is not enough to have a body check at the beginning. You should also periodically check your body to ensure you are in good condition.
Note that musculoskeletal assessment is not just checking your blood pressure and weight.
It involves a complete assessment from head to toe of the activities you want to engage in, the movements involved and how to tackle the limitations that come with it.
Ensure that the physical therapist thoroughly understands the proper regressions of each of the exercises. This is for him to make the right modifications and recommendations for your workout.
For example, if you have shoulder pain with pull-ups, then you have to transition to inverted ring rows.
Another of its kind is if you have anterior knee pain with squatting, then you should try box squats.
2) Get quality and enough sleep:
Between 8-9 hours of sleep, every night is recommended to improve the efficacy of your recovery after each workout.
During sleep, the body releases the growth hormone and blood supply increases to the muscles causing the body to heal faster, restore and grow.
So, no matter your schedule and activities, get quality sleep so your body can gain enough time to build and grow.
3) Begin slow and rise slowly:
It’s a normal thing to get excited when you are beginning a CrossFit workout because you would want to work hard and compete.
However, as a beginner, you will have to take things easy and gradually learn the fundamental exercises, skills and lifts involved in the CrossFit workout to reduce the risk of injury.
You will be increasing the chances of sustaining injury if you increase the intensity and frequency of the workout too quickly.
At this point, you need a good coach to put you through the foundational training.
4) Make use of the right technique:
One of the major causes of injury in CrossFit workouts is bad technique.
It’s advisable to get a good coach to teach you the proper techniques while you create quality time to learn and practise them because Olympics lifts are a highly technical movement that requires good practice and coaching to perform.
Also, note that fatigue can affect your technique and once your technique is affected, you are prone to injury.
So, don’t just be careful with your technique at the beginning, also extend the carefulness till the end.
5) Listen to your body:
It is vital to pay attention to your body language during a workout. Know what your body system can carry. Don’t be too attached to winning when it is detrimental to your health.
When you feel pain for more like a week that warrants you modify your WOD, it’s advisable you see a physical therapist for a proper evaluation.
6) Map out some days for recovery:
I know that consistency is good but then it’s a healthy practice to create room for your recovery days in your workout plan.
The older you grow, the more important it becomes for you to incorporate recovery days. The rate at which you recover in your teens and 20s is faster than when you are in your 30s. These recovery days will help your body recover from fatigue and keep you fit.
Generally, it is recommended to have 2-3 days per week of non-intense WODs.
You can also replace your recovery workout with a Yoga class.
7) Always engage in a dynamic warm-up before your WOD:
Performing a dynamic warm-up before the main workout is a good way to reduce the risk of sustaining an injury and improve performance.
A dynamic warm-up is not just about a 200m run. You should take your dynamic warm-up as seriously as your main workout.
Different studies have proven that dynamic warm-up is much better than static stretching in getting an athlete ready for performance and how they reduce the risk of injury.
Benefits of a dynamic workout:
Though it has been mentioned above that a dynamic workout helps to reduce the risk of injury and improves performance. Nonetheless, it’s good we talk a little bit more about the benefits.
The benefits of a dynamic warm-up are listed below;
1) It maximizes the range of motion which means that the muscles and tendons become flexible and elastic
2) Dynamic warm-up increases the body temperature
3) It helps to improve one’s performance
4) Dynamic warm-up increases blood flow and heart rate in the brain and muscles.
5) It reduces the risk for injuries
6) Dynamic warm-up helps to activate the nervous system which improves one’s movement and coordination abilities.
In summary, engaging in a dynamic warm-up prepares you to perform better in your CrossFit workout and reduce the risk of sustaining injury.
More so, don’t forget to get a good coach to guide you through the foundational class of CrossFit workout and also teach you the proper techniques.