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This is the third blog entry.

Crossfit is a fun, ope n-minded, growing and healthy and healthy lovers.

Cros s-fit terms How to express our workouts?

Learn the rules and basic terms to explain cros s-fit workouts. In cros s-fit training, most of the time, the timer is used.

Cross fit basic exercise (video)

Cross fit training uses a functional movement. In this post, you will learn what the functional movement is and the nine functional movements.

FAQ

What is a workout?

Workout is 1 hour. The composition is war m-up, technical part, today's workout, stretching. It is performed under the guidance of the trainer from the beginning to the end. The main class is "Wood" or "Today's workout". This is a set of exercise determined on that day. WOD is usually as short as 7 to 20 minutes, accented with workouts, or the most intense part. Everything in the class of the day is to do the workout of the day as good as possible.

The technical part teaches the correct technique and standards for doing individual exercises. We will work on mobility, that is, to expand the range of motion of joints, flexibility, and accuracy. CF is a functional training based on basic movements, so it is especially important to value techniques. By learning basic movements, you can acquire the correct operation pattern, and the closer you get to the ideal, the more you will be able to deal with the tasks you encounter in the process of all sports. Example: If you are good at squats, you must be able to learn jumping on snowboard immediately.

In the cros s-fit workout, learn how to do the following in the right and best way: Lift, drop, move, move, jump in, lift, sitting up, sitting down, jumping, running, running. And do it with higher strength.

Is it hard training enough to be written?

When you first get in a Ferrari, do you think you'll set a track record right away?) It's all up to you whether the workout is hard or not. The more you train, the harder you can train, and the harder you want to train.

The purpose of training is to consciously fatigue the body, so that the losses that have occurred are rebuilt by the body as a "payback". We observe this as an improvement in form. In squat training, the legs get tired. The improvement in leg strength and endurance occurs during rest, not during training. Training is a signal that in the near future we will expect a little more from the body than we have before. In response, the body strengthens itself so that the next time it performs the task, it is less damaged. Of course, the value of one training session is insignificant, but just a few training sessions with rest in between will make visible progress.

The stronger the stimulus, the greater the fatigue during training, but also the greater the recovery during recovery. The conclusion is that the harder you train, the better the results. But... beginners cannot train hard right away. They have to go through a period of adapting their body to the effort. Such adaptations include improvements in all training parameters over time, such as strength, endurance, ability, flexibility, and coordination.

For example, the following exercise tasks may be considered: For a person who runs regularly, it could be jogging (until he is out of breath), at an easy pace (to the point where he already feels out of breath), or at his fastest pace (he becomes tired and lacks oxygen в†’ he is out of breath after running).

A beginner cannot run this distance at his maximum pace and must slow down after only a few tens/hundreds of meters. A beginner may be able to run 3 kilometers at a "fast pace", but that speed will be slower and more tiring than a trained person's "fast pace".

Also, a completely beginner may march while incorporating a fast jogging of tens of seconds, as it may not be able to jog this distance. By continuing this for a few weeks, the person will improve the parameter of the body to this distance. In the next few weeks, we will run this distance at a fast pace and add a section that runs faster every tens of seconds.

Treat all exercises in the same way as running. Anyone can learn any movement by scal e-up, or a simple exercise at first. Some people don't take time, while others take time. You will notice that you can enjoy the benefits of training at any level. Because you are still learning new things and can do more strong training from workouts to workouts.

Training for advanced and beginners only has different strength from outsiders. It looks like each athlete is the hardest training. In cros s-fit training, everyone gets tired of doing their best as much as their commitment and ability.

What kind of shoes are appropriate?

At first, a versatile and comfortable athletic shoes will be the best. Over time, you may start searching for specialized shoes used in crossfits (such as weightlifting, running, no cushioning shoes). If you are a beginner, you don't have to worry. We are training with Reebok cros s-fit shoes.

Is it true that you get fat with a cross fit?

Whether you lose weight or gain depends on what you eat, and how you eat it. Training with a cros s-fit makes you interested in conscious nutrition, regardless of whether you want it. As long as you have the basic knowledge, you will quickly see how you feel and what you want to look at.

These are simple relationships, you can easily understand when you start exercise: Training hard, using heavy weights, taking a good rest, and getting a little more valuable calories than the necessary calories, muscles. The amount increases. If this surplus calories are too high, body fat will increase. Eating too much with light training will increase fat. If you train hard and the amount of food is too low, you will lose not only fat tissue but also muscle tissue.

If you want to know more information, please read the diet method recommended by the crossfit: Paleo, Zone, or talk with your coach.

Is it only for men who go to cross fit?

Crossfit is a very effective training, so even if only men are doing cros s-fit, girls will come to see the crossfit. In our box, almost half are girls. Ambitious girls come to the crossfit. The purpose of cros s-fit training is to improve physical strength. Imagine a fitness girl and become one of them.

Do you have a lot of weight lifting?

I don't always use a barbell, but I sometimes use the weight of Medicine Ball and Kettlebell. Training with external weights more than gymnastics enhances the body and gives a sense of power and control. It is natural because it promotes hormone secretion, improves the functions of the whole body, and has a rejuvenation effect.

Exercise using weights increases the possibility of basic movements and gradually introduced to training. For example, before you start practicing a squat using a barbell, you will learn to do the squat correctly without loading. If you continue your squat training for a few weeks, master your technique, you'll want to hold the medicin ball in your hand and squat to increase the possibility of this movement.

Exercise to put weight can be started after gymnastics exercise, that is, with exercise that lives only your weight. That way, the training using weights becomes natural, and over time, it will be fun for many people who were skeptical at first.

How often do you train to work?

The first effect can be felt in about 5 training. The first effect appears one month after the start of training. Small version: Training 2-3 times a week. Maximum version training 5 days / rest 2-day intermediate level: Intermediate version: Training 3 days / rest 1 day. Cros s-fit training is all about fitness, but can you imagine that a very healthy person looks weak;)?

I can't do pus h-ups. How many training do you need to do pus h-ups comfortably?

You will always succeed in one month of training.

Is it true that crossfits hurt joints or are generally injured?

Joints are like intelligence, they only work if you use them. CrossFit is a workout born out of the need to improve the quality of movement, and doing each exercise correctly is our number one priority. We teach movement patterns, that is, we teach the basics of movement. Functional training is the natural use of the body, including the joints. Using weights in training is like reading a very wise book, if you organize your mind again.

It is easy to get injured if you exercise without knowing the technique or under the guidance of an incompetent person. The most common injuries are the result of beginners putting in too much "spirit" and challenging their limits too quickly and too far, without giving their body time to adapt to the increased effort after the initial progress.

I want to do it, but I'm scared.

Are you scared? Most people are scared, but maybe... it's not fear, but strong excitement caused by your imagination or knowledge of CrossFit that you have gained from the Internet. The first training is like having blood drawn, and you can do it even if you are very scared. CF training is not like a drama school exam where only one person is selected out of dozens of applicants. Need more motivation Texas? Are you a winner? )

Come to the introductory class. The introductory class is less intense than a regular woad and consists of basic exercises.

Are gloves helpful?

Most people exercise without gloves. Gloves take away sensation from the receptors in your hands, but they actually protect them. Another solution is to gradually get your hands used to exercise. Just as you gradually improve your strength, endurance and muscle power in your training, you also need time to rest your hands. There are other ways to protect your hands.

Why are the trainings in English?

Because CrossFit is an international workout that uses the same exercises. By knowing the basic concepts, it is easy to know what is happening in other boxes not only in the country but also around the world. It is more dignified that way.

Why is a pass more expensive than going to the gym?

This is the cheapest premium training you can imagine. Crossfit Lublin's monthly open pass is the same as two personal training at the most popular fitness club in Leblin. Crossfit class is a personal training that shares with friends. Each training is given in an experienced and unknown trainer, and is a partner box with a dedicated equipment and a unique atmosphere.

Can CF training be started unless you are good at exercise?

Can't you write unless you are a writer? Of course that is not the case. People begin to cros s-fit training to be healthy, and healthy people become even more healthy. But a miracle happens. That is the crossfit. Come to the box to receive the free workout, find out what the training revolution is, and start progress. < SPAN> This is the cheapest premium training you can imagine. Crossfit Lublin's monthly open pass is the same as two personal training at the most popular fitness club in Leblin. Crossfit class is a personal training that shares with friends. Each training is given in an experienced and unknown trainer, and is a partner box with a dedicated equipment and a unique atmosphere.