Friday, July 15, 2016

CrossFit Training


Crossfit is an fitness training program and also an competitive sport created by Greg glassman. Crossfit is kind of combination of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman. The goal of Crossfit is to attainultimate fitness by  increasing the work capacity across broad time and different domains.Crossfit gym has equipments like barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes,resistance bands, rowing machines, and various mats.


As said by Greg Glassman "CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains"Those domains are cardiovascular and respiratory endurance,stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.Workouts appeals to both men and women equally. It will be like a sport as there will be scoreboards,pre defined rules, stop clock and records to be beated which motivates you to perform more and attain perfect fitness. Workout sets to be performed in a day by an individual is called WOD (workout of the day). Below are sample of WOD followed, which differs as per your training. 

WOD 1:
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups 

WOD 2:
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps  


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