The Crossfit training program is a training method that is used by police academies, military units, martial artists and other professional athletes around the world.
This method of training is extremely popular and you will find more and more health clubs offering this type of training program in the very near future.
As well it is also possible to set up your own home gym and perform your own Crossfit training system.
All you need is enough space.
If you have been planning on making a workout room in your basement, now you have a wonderful excuse to finally get started.
A Crossfit training program is designed to be a broad program which can be individualized.
Programs can be tailored to cater to seniors, people with heart issues and for prize fighters training for their next cage fight!
A Crossfit training program can be an intense workout. The good thing about this type of training is that it can be adapted to suit each individual.
You will see that children, Olympic athletes, Martial artists, housewives and seniors all participate in Crossfit training.
The only difference is the intensity level and the degree of your training.
Crossfit can be customized day by day or week by week to suit your fitness level.
There are various pieces of equipment used in a Crossfit training program.
You could be working out with kettle bells, a jump rope, a pull up bar, a medicine ball and dumbbells among other equipment.
When starting a Crossfit training regimen you will be following a routine of 3 days of training followed by one day off.
On training days you will follow what’s known as WOD or Workout of the Day and these exercises target specific areas.
You might be working on increasing your stamina level or building your strength.
In total ten fitness areas are targeted making this type of training program a total body workout.
In each Workout of the Day you will follow a set of exercises. If any exercises are new or too hard then you simply modify them to suit your needs.
If you are taking a Crossfit training program class the instructor can show you suitable modifications.
For a complete beginner it is recommended that you learn how to do some basic exercises first.
This will allow you to get more benefit from each Workout of the Day.
The beginner exercises that you should learn to perform include:
• Shoulder Presses
• Push Ups
Once you are comfortable with these then you can start taking the daily classes.
It will also benefit you to improve your cardiovascular condition ahead of time.
If you find you need lots of breaks, don’t worry! You will quickly notice how fast you improve even in a week or two.
The best advice we can give you is to set a Crossfit training schedule and stick with it.
No matter how hard it might seem, perform each exercise the best that you can.
Before you know it you won’t be called a beginner anymore!
The true benefits of a Crossfit class come with the speed at which you can do the exercises and by taking fewer breaks in between each set.
Carrying home heavy shopping bags won’t be an issue.
Playing with your grandchildren will be easy.
Even yard work and gardening won’t seem like such an effort.
By improving all of these areas you will have the ability to do daily lifestyle tasks more easily.
The basis of the program stays the same. It is the degree level that changes to fit the participants.
Many Crossfit gyms are now offering programs for kids.
These classes have a low teacher to student ratio, normally classes start off with just 3 or 4 children.
These classes are increasing in popularity especially for parents who are already involved in Crossfit.
It just makes sense to get their kids involved too.
A Crossfit training program workout includes functional training where you are learning to move your entire body.
It is very common to see participants jumping onto high boxes with ease!
Each workout focuses on the following 10 areas:
1. Improving Cardiovascular and Respiratory endurance
2. Increasing stamina
3. Increasing strength
4. Improving flexibility
If you take a Crossfit class you will all be asked to do the same exercises.
The only difference you will notice is the different levels each exercise is performed at.
Plus the amount of breaks some people require before starting a new sets.
There are two main ways you can take part in a Crossfit class. First you can find a location that offers Crossfit training program near you.
Your second choice is to follow a Crossfit training program online.
This can be done by visiting the following website: Crossfit and taking part in the exercise of the day.
If any exercise is unfamiliar then you want to take the time to learn how to perform it correctly.
You can easily substitute exercises if you find them too difficult or if you don’t have the right equipment for them.
Purchasing Crossfit equipment can be much less inexpensive than buying a new treadmill or elliptical machine.
While you do need multiple pieces of equipment, each one is not that expensive.
A good quality exercise mat will be a great investment for doing many of the Crossfit exercises.
These exercises include sit ups and push ups along with other floor exercises.
For performing squats you can use a large medicine ball or an exercise ball.
The ball is placed behind your back on a wall and helps you to balance and keep your posture while squatting.
A large exercise ball could also be used for push ups and sit ups and is a little gentler on your back, especially for beginners.
For pull ups a good quality pull up bar is recommended.
Another mainstay piece of equipment will be your kettlebells.
These are similar in weight to dumbbells but allow you to perform different movements and exercises.
A common exercise performed is the kettlebell swing, where the kettlebell is held in between your legs with straight arms.
The swing involves taking the kettlebell straight up and over your head and then back to the starting position.
This is an excellent exercise that will raise your body temperature and increase your heart rate!
A sturdy box frame is another requirement and is used for jumping up onto.
This box ideally has various heights allowing you to jump up higher as your fitness level increases.
Jump ropes along with heavier ropes are other pieces of Crossfit equipment that can be added to your inventory.
Of course you don’t have to run out and purchase all of this equipment at once.
You can start off with the basics and add more as your progress.
It is best to make sure that you enjoy the idea of Crossfit training first!
You don’t want to purchase lots of equipment only to have it sit in the corner and collect dust.
You will need a good sized area of your home to set up your Crossfit gym.
Make sure that you have plenty of room and height to perform the exercises.
You will be jumping rope and jumping onto a high box, so a low ceiling in your basement might be an issue.
For the push up bar ensure that you can place it in between a sturdy door frame.
One that offers lots of support, you don’t want to run the risk of having the bar come down on top of you.
Another option is to purchase a ceiling mounted bar.
If you are a complete beginner then we would recommend that you start off by buying a good exercise mat and some kettlebells and maybe a jump rope.
This equipment is enough to get you started and will provide you with a great workout.
Crossfit training is classified as functional training and is an excellent total body workout.
While you may have seen lots of men participating in this type of exercise, it is actually a fantastic workout for women!
The basics of the Crossfit training program remain the same for everyone regardless of your sex or age. It is the way you perform the program that changes.
For women or anyone just starting with Crossfit you must take the time to familiarize yourself with the basics. This includes learning how to perform the required exercises.
These exercises involve learning how to do a sit up, push up and squat correctly. You will also need to learn how to do a dead lift, a shoulder press and pull ups.
Of course all of these basic moves will take time to learn. By repeating these moves daily you should be ready to take your first Crossfit class within a month. Take more time if necessary!
There is no rush and it is extremely important to learn the moves correctly, this way you will derive more benefit once you start daily classes.
A Crossfit training program targets your entire body. You will develop more strength, power, agility, and balance along with a better cardiovascular and respiratory system.
Depending on your fitness level you can start with a 3 day routine with a day of rest.
Your other option is to work out for 5 days and then take 2 days off. Do whichever you feel more comfortable with.
You can visit the Crossfit website and get a Workout of the Day that lists the exercises you need to do.
Each exercise will target a certain area and many people enjoy following this more structured routine.
If you prefer you can make up your own Crossfit training program and incorporate exercises that you like.
You must remember to include exercises that target all areas of your body. This should include some type of endurance and stamina building activities.
A basic routine for women should include the following:
• 10 minute warm up
• 20 – 25 minutes of Crossfit training. This should include doing sit ups, push ups, lifting dumbbells or kettlebells and weight exercises such as bicep curls and chest presses.
• 10 minute cool down with stretching
As you can see this 40 minute routine can easily be scheduled into your day. Just perform each exercise to the best of your ability.
If you do decide to follow the Crossfit Workout of the Day then modify any exercise as needed. As your fitness level improves you will be able to perform each exercise more intensely.
The whole object of Crossfit is to work out fast and hard, you perform sets of exercises and take as few breaks as possible.
Remember Crossfit is used by members of the armed forces, police department and fire departments. So there must be something to this method of training.
Women can easily participate in crossfit training program by modifying exercises as necessary.
Just don’t try to do too much too soon as you don’t want to injure yourself!
Crossfit is an exercise program that targets the entire body by using the principals of functional training.
You learn how to move your body as a whole.
Your strength, power and balance increases with the training.
Learn as much as you can about the crossfit training program so that you can put it to the best use possible for your lifetime fitness.
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