CrossFit
CrossFit is a fitness programme that mixes weightlifting, gymnastics and cardio in short, intense workouts that change every day. CrossFit is a brand: gyms that use the name are licensed affiliates, often called boxes. Classes are coached in groups, and every exercise can be scaled to your level.
What it is for
Section titled “What it is for”- All-round fitness: strength, stamina, speed and flexibility in one session.
- Lifting technique with a barbell — squats, deadlifts, presses and the Olympic lifts.
- Gymnastic skills: pull-ups, push-ups, rope climbs, handstands.
- Motivation from the group and from tracking your results over time.
Equipment
Section titled “Equipment”- The gym provides barbells and plates, kettlebells, dumbbells, pull-up bars and rings, boxes, medicine balls, rowing machines and exercise bikes.
- Bring training shoes with a flat, firm sole, sports clothes, water and a towel.
- Later, many people buy their own skipping rope, hand grips for pull-ups or weightlifting shoes, but you need none of these at the start.
How a class goes
Section titled “How a class goes”- About 60 minutes, led by a coach, with the whole group following the same plan.
- A warm-up with mobility, then a strength or skill part — for example, learning a lift.
- Then the workout of the day, often called the WOD: a set of exercises done for time or for as many rounds as possible, usually short and hard.
- Every exercise is scaled — a lighter weight, fewer repetitions, a simpler version — so beginners and experienced athletes train side by side.
- It ends with a cool-down and stretching. Many gyms ask newcomers to start with a few introductory sessions to learn the basic movements.
Who it suits best
Section titled “Who it suits best”- People who like variety, a bit of competition and a strong group spirit.
- People who want to get stronger and fitter at the same time.
- Former athletes who miss hard training.
- Beginners, if they start with scaled workouts and learn technique before speed. For a gentler start, see Functional training.
- It is less suited to anybody who prefers calm training, and with a heart, back or joint problem ask your doctor first and tell the coach. Do not chase the clock at the cost of technique: heavy weights and tiredness together are when injuries happen.