8 Important Nutrition Principles for Success in CrossFit and Beyond: Part 1

The first CrossFit gym appeared relatively recently - in 1995, and at the end of 2012 there were 6,775 special gyms in the world (according to other sources - 4,500 certified gyms) and more than half a million “Crossfitters”.

CrossFit founder Greg Glassman was born on October 28, 1956 in Los Angeles, California. He began his career as a personal trainer at the age of 18.

History of origin

A unique figure correction technique was created in 1996 by a married couple from California. Greg Glassman and Lauren Jenai developed their own system of physical development, which became a real breath of fresh air in the world of sports, and after a short time it became a separate area.

After 4 years, the couple registered the “Crossfit Inc” trademark, which became a powerful impetus for the further development of the training complex. However, the programs were not widely used at that time, as they were inaccessible to most citizens. The thing is that the developed sets of exercises were intended for people with good physical fitness.

Greg and Lauren quickly realized the mistake they had made and quickly corrected it. During the process of refinement, the classes were slightly modified - they became much simpler and clearer, even for those who had not previously played sports at all. That’s exactly how, through trial and error, Crossfit appeared - a direction without which many men and women today cannot imagine their lives.

Interesting fact. In fact, for the most part, CrossFit is a cleverly promoted brand. However, the effectiveness of training has been proven - it is not for nothing that they are actively promoted in many fitness centers.

CrossFit Games[edit | edit code]

The CrossFit Games have been held every summer since 2007. In which disciplines the competitions are held becomes known only a few hours before the start of the Games. The disciplines also include unexpected elements that are not included in the typical CrossFit training set. For example, competitions in the past have included open water swimming in bad weather, softball throwing, and pegboard climbing.[41] The Games are presented as a place to determine the "fittest athlete", where participants must be "ready for anything"[42]. In 2011-2014, Rich Froning became the “most prepared athlete”[43].

Since 2011, the games began to be held using the zonal online system “CrossFit Open” in order to attract athletes from all over the world to participate. Every week a new workout program is published on the Internet. Athletes have a few days to complete the program and submit their results online, with video or confirmation from an affiliated gym. The best individual athletes and teams from the region are invited to the zonal competitions, which are held over the next two months.

The games include competitions for each gender, team competitions, competitions for masters and the teenage age group[44].

What is CrossFit?

What is Crossfit? This question interests many athletes. The name comes from two foreign words: “Cross” (combine) and “Fit” (fitness). In various reference books, this term hides a system of functional training.

If we summarize all the available information, then CrossFit is a mixture of a huge number of modern disciplines, from gymnastics to weightlifting. The programs are based on aerobic exercises.

These classes are aimed at increasing endurance, improving strength and other body parameters. Sets of exercises are designed to effectively work out almost the entire body. CrossFit is not an easy workout, but it gives you the opportunity to improve your willpower, character, and add a little perseverance.

Criticism[edit | edit code]

Injuries[edit | edit code]

The risk of injury associated with CrossFit training has remained a controversial issue since the program began to grow in popularity in the early 2000s.[45] Critics accuse CrossFit Inc. in the use of dangerous movements, inadequate training intensity, and the admission of unqualified specialists to the functions of a trainer [46][47][48][49].

In response to these criticisms, CrossFit Inc. claims that her technique is relatively safe, even if the exercises are performed with poor technique[50]. The corporation also claims that the risk of injury can be reduced by properly scaling and modifying workouts, as described on its website and in CrossFit Level 1 trainer courses.[51][52]

The corporation defends this position with reference to three scientific surveys of CrossFit participants. According to these surveys, the injury rate is between 2.4 and 3.1 injuries per 1000 hours of training. According to CrossFit, this injury rate is at or below the level of injury found in “general conditioning” activities.[53]

The study, published in the Journal of Strength and Conditioning Research, followed 54 people over 10 weeks. According to the publication, “...a significant percentage of subjects (16%) did not complete the training program and would return for subsequent testing.” According to the authors, “this may call into question the risk-benefit ratio for such high-intensity training programs...”[54]. In 2014, CrossFit Inc. filed a lawsuit against the National Strength and Conditioning Association for publishing this study, claiming that the information was false and was “intended to discourage participants from CrossFit.”[55] The association rejected CrossFit Inc.'s claims[55], but acknowledged errors in the study results[56].

Rhabdomyolysis during exercise[edit | edit code]

A conflict situation has arisen around the critics' assertion that the loads resulting from the CrossFit methodology and the training conditions created by trainers lead to a high risk of developing rhabdomyolysis[57][58][59].

Makimba Mimms claims to have suffered from rhabdomyolysis following a CrossFit workout on December 11, 2005 at the World Gym in Manassas, Virginia, under the supervision of an uncertified trainer.[60] He successfully sued the coach for 300,000 in damages[61]. Company name: CrossFit Inc. was not named as a defendant in the lawsuit[61].

CrossFit Inc. does not dispute that his technique has the potential to cause rhabdomyolysis[62]. At the same time, the corporation states that cases of acute skeletal muscle necrosis can be found in a wide variety of sports and educational groups of the population and claims that the corporation's desire to inform about the risks of rhabdomyolysis is being misrepresented by critics as the riskiness of the CrosFit program[59][63]. One of the CrossFit representatives said that “in light of the ESPN report of 53 deaths in American triathlon from 2007 to 2013, this problem should be left alone.”[63].

Since May 2005, CrossFit Inc. has published several articles on rhabdomyolysis in the corporate CrossFit Journal[64][65][66][67]. Three of these articles are included in the CrossFit Manual ,

provided to all potential trainers[68].

The corporation has also been criticized for its hooligan[69] attitude towards rhabdomyolysis, creating a character known as "Uncle Rhabdo" (a cartoon clown who dies in dramatic fashion - hooked up to a dialysis machine, with his kidneys and intestines spilled onto the floor)[65 ].

In response to this criticism, Greg Glassman stated: "We created (Uncle) Rhabdo because we are honest and believe that full disclosure of risks is the only ethical thing to do."[63]

The effect of training on the heart[edit | edit code]

One of the most common complaints against CrossFit in the sports community remains the opinion that training negatively affects the healthy functioning of the athlete’s heart. At the moment, two diametrically opposed opinions have formed on this issue, both among athletes and medical specialists. Most opinions “against” are based on the fact that prolonged work in a high pulse zone has a destructive effect on the heart muscle. The only medical research in Russia on the effect of high-intensity training on the heart is the study of Professor V.N. Seluyanov “The heart is not a machine” [ source not specified 101 days

].

Types of training

CrossFit programs include several types of physical activity:

• Cardio loads. Running, rowing, jumping rope and other types of aerobic exercise help increase the athlete's endurance. During training, the heart rate increases significantly, which leads to an acceleration of metabolism. Since the classes are low intensity, a person can perform the exercises for a longer time.
• Gymnastics. Includes numerous exercises with your own weight or with sports equipment: pull-ups, push-ups and other elements that develop flexibility, dexterity and coordination.
• Weightlifting. It includes all exercises performed with weights: barbells, weights, bags, dumbbells, etc. As a result, endurance, power, strength and balance develop.

CrossFit programs are unique workouts for beginners/experienced girls and men, which can include various combinations of physical activity. The choice of a set of exercises depends on the initial level of training.

Business model[edit | edit code]

CrossFit, Inc. licenses specialized gyms for an annual fee, and also certifies trainers[31]. In addition to the standard two-day "Level 1"[33] courses[33], specialized seminars are conducted that include gymnastics, weightlifting, powerlifting, strength training, running and endurance, rowing, kettlebells, mobility and recovery, kids' CrossFit, CrossFit -football, self-defense techniques and airsoft. Other specialized applications include programs for pregnant women, the elderly, and special forces combat candidates.[34] Affiliated gyms develop their own programs, determine prices and training methods. Many athletes and coaches consider CrossFit to be a kind of “rebel movement” that challenges traditional approaches to physical training[35]; In addition to doing the prescribed exercises, they follow CrossFit nutrition recommendations (paleo diet, zone diet [36]).

CrossFit allows for a virtual community model[37][38]. According to the corporation's statement, its decentralized approach has common features with open source software projects and allows for the creation of best practices at the intersection of different approaches[39]. This claim is disputed by some competitors and former affiliated gyms.[29]

Advantages

Crossfit has gained such popularity for a reason. This sporting activity has an incredible number of advantages:

• Improving the athlete's physical fitness and appearance. The muscles become toned. Men become more prominent and voluminous, while women become more pronounced.
• When performing Crossfit exercises correctly, adipose tissue becomes thinner and excess weight gradually disappears.
• General health promotion. The human body is strengthened. Mental health is restored. Stress resistance to various stimuli increases.
• Increasing important characteristics of physical development: endurance, strength, power, flexibility, coordination, etc.
• The opportunity to train almost every day – classes do not take much time and do not quickly fatigue the body.
• The system is available for men and women at any stage of physical development. Even beginner athletes can start training effectively - it’s easy to choose a suitable training program.
• A variety of programs for every taste, which makes it possible to constantly maintain interest in training and regularly increase the level of load.

Proper nutrition

Since CrossFit involves intense physical activity, you will constantly feel hungry. To effectively burn body fat and not gain weight, it is very important to limit yourself in food. Statistics show that most people have problems with this. If you do not want to eat too much, you must develop a proper nutrition program. In this case, special attention should be paid to the number of calories consumed. You should burn more of them than you consume.

According to nutritionists, if you do not follow this rule, you will still be able to build muscle mass and get rid of extra pounds, but it will take much longer. As for the diet, it can be either protein or carbohydrate. According to the CrossFit methodology, there is no fundamental significance here. The main thing is to balance your diet and caloric intake well.

Flaws

There are several disadvantages that you need to be aware of:

• Traumaticity. It is important to follow the technique of performing the exercises and soberly assess your own strengths. Otherwise, training can lead to unpleasant injuries, which often make you forget about sports for a long time. Crossfit does not fall into the category of rehabilitation exercises.
• Numerous contraindications. In many ways, the system involves an increased load - often to the limit of a person’s own capabilities.
• Squats, snatches, deadlifts and high speeds lead to injuries to the joints, spine and some internal organs.
• Some exercises in the programs create a load on the pelvic organs, which negatively affects women's health. Possible menstrual irregularities.

Contraindications

You will have to categorically refuse CrossFit or significantly limit it in the following cases:

• Diseases of the cardiovascular system.
• Thyroid diseases.
• Disturbances in the functioning of the ovaries.
• Pregnancy.
• Lactation period.
• Any injuries to the joints and spine.
• Inflammatory processes.

Interesting fact. If you have not previously trained in the CrossFit system, be sure to visit a doctor first. It is necessary to undergo a comprehensive examination to identify or confirm the absence of contraindications to this sport.

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