5 CrossFit WODs every bodybuilder should try.

Exercise clusters are a combination of two sequentially performed exercises known in CrossFit: cleans (in any way convenient for you) and thrusters (thrusters with a barbell). After each release, the barbell is placed on the floor, and we begin the next repetition from the original position. During the cluster exercise, almost the muscle groups of our body work: hamstrings, quadriceps, deltoids, spinal extensors, trapezius and abs. For this reason, it has gained immense popularity in CrossFit.

Today we will look at the following aspects of the cluster exercise:

1. Technique for performing the exercise;
2. CrossFit complexes containing an exercise cluster.

3 Week Murph Prep Training Program

For the next three weeks, you will do parts of Murph three times a week. On your free days you can run, including wearing a vest. It's easy. We're going to follow a hard-light-medium workout approach. This will allow you to vary the load throughout the week.

Week 1

Day 1 3 x 1-2-3-4 pull-ups; 3 x 2-4-6-8 push-ups; 3 x 3-6-9-12 squats.

Perform one pull-up, two push-ups, three squats in a two-minute round. Rest the remainder of the two minutes of the round. When the time is up, do two pull-ups, four push-ups, six squats before resting again. Continue in this manner until you have completed three full rounds.

Day 2 3 x 1-2-3-4-5 pull-ups; 3 x 2-4-6-8-10 push-ups; 3 x 3-6-9-12-15 squats.

Do this the same way you did on Day 1, but note that this workout uses more repetitions. On the first day it was necessary to do 10 repetitions of pull-ups, in today’s workout there are already 15 - an increase in volume by 50%

Day 3 3 x 1-2-3 pull-ups; 3 x 2-4-6 push-ups; 3 x 3-6-9 squats.

Sticking to the “hard-light-moderate” sequence means that today's workout should be the easiest, because it follows the hardest workout of the week. This session is only six reps of pull-ups and only 40% of the effort compared to day two.

Week 2

Follow the same format as above. But now, on top of everything else, you'll be doing four full rounds of each ladder every day. Compared to the first week - where you did 30 pull-ups on the first day, 45 on the second, and 18 on the third day - this week you'll do 40, 60 and 24 respectively. This represents a 130% jump from the previous week. Take advantage of easy days to recover.

Week 3

Add another ladder to your training volume and perform five full rounds. Pay attention to the pull-ups again. This week you will perform these movements 50, 75 and 30 times. In other words, an easy day has the same load as a hard day, only two weeks ago.

The only difference this week is the absence of easy days. If you do the third training day on Friday or Saturday, then the next workout should be done on Monday. You need one day of rest to allow your body to fully recover. When Memorial Day rolls around, you should be ready to “kick some ass.”

Thoughts on Using a Weight Vest

A weight vest is not a cheap item, and if your gym doesn’t have them or there are too few of them, then be prepared to shell out more than 3,000 rubles apiece, and this does not include additional plates if you need them. It's also worth keeping an eye on the weight you use, as too much load can have the opposite, negative effect on your running technique. If the vest is too heavy, you may find yourself running using lower or shorter strides, which will subsequently affect your running form when you return to running without the extra weight.

This means you won't be able to run faster or further. And to top it off, wearing a vest that is too heavy will put more stress on your joints, which can lead to injury. Make sure you start with light weights (no more than 5% of your body weight) to minimize the risk of injury, and work your way up from there.

Translation from boxlifemagazine.com

Features of crossfit training

The CrossFit system has been criticized by doctors more than once. Interval training is contraindicated for people with heart disease, high obesity, chronic lung and liver diseases. Those who have sustained injuries to their legs, knees, or have a serious curvature of the spine should exercise with caution.

During the training itself, you need to monitor your heart rate and avoid breaks between exercises longer than 2 minutes. Ideally, you should train using the Tabata method: 20 seconds of maximum effort alternated with 10 seconds of rest.

A mandatory rule is a constant supply of water to the body, since a large volume of oxygen and the intensity of work sharply increase sweating, which can result in dehydration. Drink water in small sips between exercises.

How to make a training plan

• Alternation designed for different muscle groups. Example: push-ups, setup (ab exercises), pull-ups, burpees.
• Number of circles and repetitions. Example: you need to perform 15 squats, 10 push-ups and 5 overhead lifts.
• Set time frames. Example: complete 5 laps in 30 minutes.

Every day the program needs to be changed in order to work different muscle groups, focus on how you feel, if yesterday you worked your legs well, then today it’s better to do it on your abs and arms. The good thing about CrossFit is that there are a huge number of options, so such workouts never get boring.

Before starting a new task, you need to study the technique of execution.

What are the benefits of using a weight vest?

First Benefit: Increased Strength and Endurance

The positive effect of using a weight vest is noticeable both during strength training and when performing aerobic exercises. Carrying extra weight while performing exercise requires using more force and more oxygen, while at the same time depleting your energy reserves. In any exercise, the more weight used, the more the muscles have to adapt to the heavy weight, which develops strength and muscular endurance.

Texas Tech University conducted a study by observing a group of guys from a local American football team. Some of them did traditional weight training and plyometric training (aimed at developing explosive strength), while the second group did the same, but in special vests with additional weight. After 6 weeks, it was observed that both groups improved their performance in the 40-yard sprint (36.5 meters), long jump, and high jump, but at the same time, the group that trained in weight vests showed significantly better results.

Second advantage: Allows you to diversify your training

“Constantly varying, functional exercises performed at high intensity.” I'm sure you've heard this phrase many times and think of it as the definition of CrossFit. The human body adapts to specific movements over time, for better or worse. Stalled progress in performing exercises is usually the result of such adaptation. A weight vest is a great tool for creating exercise variations that our bodies aren't ready for. This unconventional method allows us to break the established training system when needed.

Third Benefit: Huge Cardiovascular Benefits

While having similar effects on muscle strength and endurance, running or rowing with a weight vest can be a lot more challenging than you might imagine. The cardiovascular system goes into overdrive due to the extra weight, which leads to stronger lungs and an increase in VO2 Max (a measure of the body's ability to consume oxygen), as well as a decrease in the lactate threshold (the threshold after which, after crossing, intense exercise, lactic acid begins to accumulate in the blood).

This is exactly what is shown in studies published in the European Journal of Applied Physiology and Occupational Physiology. A group of athletes for whom endurance is extremely important was divided into experimental (trained in vests) and control subgroups to study the effect of using additional weight during training on energy metabolism. Research has shown that “a group of subjects who used extra weight during each workout had a 2 mmol (millimol) lower lactate threshold, better run times to exhaustion, faster speeds on vertical stair runs, and increased VO2 on runs after. additional load cycle."

Benefit Four: Musculoskeletal Benefits

In addition to strengthening your muscles, wearing a weight vest during a race also increases the transfer of load through your bones. The extra stress can cause bone mass to increase by stimulating cells called osteoblasts (bone cells). They will create new bone material in response to your body's need to strengthen your skeleton. Simply put, your bones will become stronger and denser to support more weight.

What is CrossFit: history, exercises, benefits, principles

The constant pursuit of excellence in all directions is a characteristic human trait. We are constantly looking for ways and means to improve performance in absolutely everything, and strength sports are no exception.

Now we will talk about CrossFit - a relatively new direction that is rapidly gaining momentum. Being a kind of symbiosis of the most effective and popular sports, it perfectly combines its advantages, and at the same time, it is devoid of most of the disadvantages of each of them separately.

What types of sports, what advantages and what disadvantages - this is what we will consider further.

A little history

Like the names of most other sports that allow you to build an ideal body (bodybuilding, powerlifting, fitness), the word “crossfit” also came to us from overseas. Cross – to cross, cross; fit – correspond, adapt.

In the form that CrossFit classes have now, the direction appeared relatively recently. The birthplace of this increasingly popular sport is the United States - the first gym equipped specifically for this movement was opened in 2001 in California.

The founder of the direction is a former gymnast named Greg Glassman. According to him, the development of principles and combinations of exercises began more than two decades ago.

Advice

Over the past period, the number of gyms has increased significantly - at the moment there are at least 4,000 of them open in the world, and this number continues to grow.

Due to the serious effectiveness and efficiency of such a sport as crossfit, exercises and programs from it have become widely used - for example, there is a special, separate direction for children (which is called crossfitkids), there is one for football players (crossfitfootball, respectively), for pregnant women , for the elderly and so on. CrossFit is currently the basis for the physical training of American intelligence workers (from the military to firefighters).

By the way, among our athletes there are adherents of this trend. This is the training method preferred by many professionals in many sports. An example known to every person is Fedor Emelianenko.

What is CrossFit? What is CrossFit?

Now - more about what CrossFit is. As mentioned above, this area is a symbiosis of several sports. The list includes:

• weightlifting (this includes bodybuilding and powerlifting);
• Athletics;
• gymnastics;
• fitness.

Due to the fact that in each of the above points there is a huge number of exercises and training variations, the “range” of possibilities when practicing CrossFit is simply colossal. You can compose programs in hundreds of ways - and never repeat them.

The very essence of the classes is a circular high-intensity exercise performed with virtually no rest.

You've probably seen more than once in American films (demonstrating the training of military personnel or athletes) how heroes during training alternate a variety of types of loads: after the deadlift comes cross-country or steeplechase, then pull-ups, followed by the barbell press.

For most of us, accustomed to doing the same exercises, such a program may certainly seem something unimaginable. However, the results that CrossFit allows you to achieve with a barbell and other equipment are simply amazing, and you can’t help but pay attention to them.

For example, you can evaluate the level of physical fitness and appearance of American soldiers who train specifically according to CrossFit programs - few visitors to our gyms can boast of such achievements.

The goal of the classes is to develop each muscle group, ligaments and joints, as well as improve the functioning of the cardiovascular and respiratory systems and the overall endurance of the body. At the moment, there is no sport that would cope with the task better than CrossFit.

Basic principles of training

Now, imagining what CrossFit is, let's look at the basic principles that make it such an effective and efficient sport.

• Maximum intensity of each workout. To improve results, many athletes prefer to perform exercises for a while.
• Maximum training frequency. To improve results, you should practice as often as possible. Many programs are designed to be performed daily, and some of them are designed for 2 workouts per day.
• Minimum amount of rest between exercises (ideally, no rest at all). In this way, the maximum possible level of stress on the muscles, respiratory and cardiovascular systems is achieved.
• Variety of training. The principle of loading should change in each exercise, including as many muscle groups as possible.
• Lack of narrowly focused results. “Lifters” train to increase strength and lift maximum weight, “builders” – for the sake of clear relief, and track and field athletes – strive to improve endurance and speed. CrossFit combines all the methods, allowing you to achieve each goal described above at once.

CrossFit: exercises. Exercises used

It should be noted right away that in a sport like CrossFit, the exercises number in the tens, or even hundreds.

There are a great many variations and ways of performing them - they depend on your level of training, the number and time of training, and the available capabilities (equipment that can be used during classes). Therefore, we will list the main exercises that are the “base” of this sport.

Using your own weight

Using gymnastic equipment

• Ring pull-ups.
• Pull-ups on the horizontal bar.
• Climbing on a rope.
• Dips.
• Static exercises on the horizontal bar and uneven bars (“corner”, “horizon”, etc.), performed for a while.

Cardio

• Running (optimally short distances at a fast pace).
• Running with obstacles.
• Riding a bicycle/exercise bike.
• “Rowing” in a simulator (when training in a specially equipped gym).
• Sparring/working with a punching bag/shadow boxing.

Using weights

This point should be discussed in more detail.

A wide variety of equipment can be used for training – CrossFit with a kettlebell, barbell and dumbbells will only diversify your training, so the more “iron” involved, the better.

The only and quite important nuance: the pursuit of maximum weight is not a primary goal; it is much more useful to perform a large number of repetitions.

First of all, it is important to use multi-joint (basic) exercises from powerlifting:

Adding weightlifting exercises:

• Push (one and two hands).
• Jerk.
• Overhead press.
• "Swing" with a weight.

But isolation exercises are not so effective - they are rarely included in programs.

Benefits of CrossFit

In fact, this sport is much more effective and relevant for modern people in everyday life. Agree - it’s unlikely that you often needed the ability to bench press or lift 100 kilograms? But having durable muscles and a stable heart is much more important.

Let's list the main advantages of classes:

• Increases endurance, physical strength, and general condition of the body (in particular, the cardiovascular and respiratory systems).
• The level of subcutaneous fat is reduced to a minimum.
• The volume of muscle mass increases (due to regular implementation of the “base”).
• Almost all muscle groups and joints of the body are worked out.

Disadvantages of CrossFit

Despite the obvious effectiveness and efficiency of the direction, there are many people who speak negatively about CrossFit.

It should be noted that for the most part this can be explained very simply: not every person is able to cope with such serious loads.

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It is unlikely that you will find a young guy with prominent muscles who will criticize such training - this is usually done by older doctors who see danger in everything that goes beyond their understanding.

However, let’s not downplay it – there are still some disadvantages and dangers:

• Need for space and equipment. It is unlikely that you will be able to practice CrossFit at home (at least fully) - classes require a lot of space and the availability of exercise equipment and equipment. Although keeping your body in shape by doing lighter workout options is quite possible.
• High load. Even an experienced athlete who has been involved in some other sport for several years and has achieved serious results is unlikely to cope with intense CrossFit training. For this reason, it is very difficult to get involved in classes, especially for beginners. Often, after a short 20-minute workout, inexperienced people experience muscle pain, joint pain, nausea, and a serious loss of strength. This is a clear indicator that you should slow down and reduce the load.
• Serious effects on the body. The essence is the same as in the previous paragraph - a fairly serious and intense load can lead to some complications over time. First of all, the joints and heart are at risk - so if pain occurs, be sure to reduce the intensity of your activities and undergo a medical examination.

Complexes with complex exercises

If you are familiar with gymnastics and weightlifting exercises, test your capabilities by performing the following complexes.

Linda

This complex is also known as the “three barbells of death” and includes three exercises:

• deadlift with one and a half times your body weight (1.5 × your weight);
• bench press with your body weight;
• Cleaning the barbell with 0.75 of your body weight.

These exercises are performed one after another, the number of repetitions is: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. That is, first you do everything 10 times, then everything 9 times and so on until one.

If you did it in 15-17 minutes, you can congratulate yourself - you have excellent preparation. Advanced athletes can complete the routine in 12-15 minutes, elite athletes in less than 12 minutes.

Grace

There is not much variety of movements in this complex, but this does not make it any easier. You need to perform 30 barbell jerks for a while. Men do an exercise with a barbell weighing 60 kilograms, women - 42.5 kilograms.

If you can finish in 5.5 to 8 minutes, your preparation is impressive. Advanced athletes complete the complex in 2.5–5.5 minutes, elite CrossFitters can finish in less than 2 minutes.

Elizabeth

In this complex you need to do three circles (21, 15 and 9 repetitions) of the following exercises:

• cleansing a barbell with a weight of 60/42.5 kilograms;
• ring push-ups.

A good result is 7–10 minutes, an excellent result is 3–7 minutes, an incredible result is less than 3 minutes.

Amanda

As quickly as possible, you need to perform three circles (9, 7 and 5 repetitions) of the following exercises:

• strict exits on the rings (if strict ones do not work out, you can use kipping);
• jerk of a barbell weighing 60/42.5 kilograms.

It's good if you finish in 5.5-10 minutes. The average time for advanced athletes is 3.5-5.5 minutes, and the toughest CrossFitters finish Amanda in less than 3 minutes.

King Kong

You need to do three rounds of the following exercises:

• 1 deadlift with a weight of 205/145 kilograms;
• 2 power outlets on rings;
• 3 cleans in a squat with a barbell of 112.5/77.5 kilograms;
• 4 handstand push-ups.

Lest you say it's impossible, here's a video of Rich Froning, one of the coolest CrossFitters in the world, performing this routine.

What is crossfit

CrossFit is a circuit training technique that has become widespread in the last few years. The popularization of the movement is the merit of a Californian company with the appropriate name, which appeared at the turn of the century.

Over time, from a training system aimed at developing strength endurance, a full-fledged philosophy of athleticism developed and, as a result, a competitive sports discipline.

Despite its popularity, what CrossFit is is still a mystery to many.

Focus

CrossFit classes allow you to comprehensively develop the preparedness and functionality of the human body. The goal of the system is to reach the limits of performance, the optimal combination of endurance and strength. The training is designed to develop the athlete's athletic abilities, improve coordination and increase the accuracy of movements.

The system of circuit training, anaerobic exercises and aerobics have been known for a long time. So what is CrossFit? It combines all of the above methods. The various elements of CrossFit include cardio and strength training, strengthening all muscle groups.

Like any training program, it must be approached wisely. As a tool for increasing strength, CrossFit is only suitable for beginners.

note

High intensity and grueling training prevents you from working with the maximum weight necessary for functional strength development. In this regard, classical separate-type training is better suited.

CrossFit is ideal for men and women who want to lose weight and burn fat to sculpt their body.

However, there are also nuances associated with the specifics of the training program. CrossFit includes exercises such as rope climbing; the use of free weights (exercises with barbells and dumbbells) predominates.

The specificity of such a system determines the inclusion of stabilizer muscles, which are poorly involved in almost all training with simulators.

Thanks to this, even a trained athlete will be able to strengthen some of his muscles that are poorly developed under usual training conditions.

Application

As mentioned above, CrossFit is not a strict set of rules, but a complete philosophy of physical development. Both men and women of any age can practice CrossFit, regardless of their training experience and level of preparedness.

Beginners use the system to strengthen all muscle groups, preparing them for separate training with maximum weight; bodybuilders - “dry” the body, burning fat and giving clear relief to the muscles; powerlifters and professional athletes – increase strength endurance.

Let’s take CrossFit as a sport out of the equation: where circuit training is not only a means, but also a goal.

Exercise technique

• The new exercise is first performed slowly under the supervision of a trainer or in front of a mirror, only after the movement has been mastered is it included in the program.
• From simple to complex. Break the task into parts if it involves burpees, for example, and work through each part slowly.
• Posture. Your back should be straight while performing the exercises.
• Balance. It is important to learn to maintain a firm balance, especially important when performing exercises with weights (barbells, dumbbells).

The program usually includes 3-5 exercises for endurance, strength, and agility, but there are exceptions.

The most serious load is given in the Crazy Ten complex - this training is designed for professional boxers in the USA, only a trained athlete can perform it, so there is always something to strive for.

Are you ready for a weight vest?

Just in case you haven't been warned yet, the weight vest is named that way because it's really heavy. These vests are worn over the upper body and can provide varying levels of resistance due to the fact that many allow you to add and remove additional weights. Because of this flexibility, weight vests can be used in a wide range of exercises, such as jogging, rope climbing, pull-ups, push-ups, abdominal exercises, burpees (yes, baby!) and many more.

So if you decide to strap on one of these hellish machines and go through any kind of WOD, there are a few things you should know.

Your level of preparation

Before you decide to try a Rambo level WOD, think carefully about your fitness level, as it will have a direct bearing on the type of WODs you do regularly in CrossFit. Are most movements easy for you and do you often have to lower the difficulty level of the program?

Do you have to rest on the days after training? How difficult is it for you to meet the allotted time for completing the WOD? Do you only work out once or twice a week? If the answer to any of the above questions is yes, then you should rather pay attention to your general fitness level before using additional weights. If you've already done this, you can test your capabilities by wearing a lightweight vest for some endurance training that involves a lot of running or other cardiovascular work.

This is a good place to start.

Development of a specific water supply

The intensity, duration, and list of exercises vary from workout to workout, and this will influence whether you should wear a weight vest. For example, if you're doing heavy EMOM cleans, I don't think you should complicate the whole routine by wearing extra weight.

In addition, if you want to focus on your technique, body position, bar trajectory, then most likely the vest will not allow you to do this. On the other hand, if you want to honor the memory of a loved one, or a fallen member of the military or first responders, then I think wearing a vest is a great way to do it.

Many of us can only imagine all the hardships that these guys and girls endured as a result of their work - putting on a weight vest should be an effective reminder of this fact for us, and then only to a small extent. In addition, you may notice that some of the WODs in your training program come too easily to you and you do them faster and faster as your level of physical development increases. It might be worth stepping back for a while and trying to evaluate what your body is capable of if you put an extra 20 pounds on you. Just make sure you check with your coach before you start torturing yourself.

How much should a vest weigh?

It is important. If you're looking to add variety to your metabolic endurance training, even a 5-pound weight will be enough to push you to push yourself harder.

But remember that even 5 pounds changes the entire training process and your body may not be ready for it - especially if you're wearing a vest for the first time. If you choose to wear a vest to perform the Murph, each step will be heavier as you run, which will add stress to your knees and joints.

If you think that you are ready to train with a weighted vest, then we recommend that you pay attention to where you will find a large selection of vests with a load capacity of up to 28 kg!

Training in a vest: preparing for the Murph CrossFit complex

Let's be honest: you can do CrossFit 7 days a week and still not be ready for the "Murph" - 1.6 km run, 100 pull-ups, 200 push-ups, 300 squats, 1.6 km run - all in 10- kg vest. To feel more comfortable performing heroic CrossFit routines, you need additional training, and it's better to start right now.

We sat down with Reebok running coach and CrossFit endurance expert Chris Hinshaw to ask him a few questions about vest training.

With or without a vest? Decide now

Like all CrossFit complexes, Murph can be scaled up and the simplest thing you can do is ditch the vest. Chris, by the way, does exactly that.

Consider your fitness level and the purpose of your workout. If you have done the Murph and done it quite successfully (if it can be done successfully at all), then the vest can be said to be intended for you. But if you can't do 100 pull-ups without a vest, then using one will simply break you. Most likely, you won't finish Murph in the standard hour-long time cap, which won't have a particularly good effect on your psychological state.

Put your ego aside, be realistic and decide if training in a vest is for you. Even a scaled version of the Murph CrossFit complex cannot be called easy.

Choose a vest for yourself

Athletes at the 2020 and 2020 CrossFit Games used the now popular 5.11 Tactical Plate Carrier vest. Perhaps the version from 5.11 will seem too cumbersome to you. Consider the Hyper Vest Pro, which has a more efficient weight distribution, or the Mir Short Weighted Vest, known for its compact design.

Now you can find weights of all shapes, colors and sizes. Don't be lazy to spend a little more time searching.

Tight fit

Hinshaw says the fit of the vest makes a huge difference. “When the vest dangles on you, it is extremely inconvenient, will be distracting and will not help at all in performing the complex. In the past, I have used tape to help the vest fit more tightly to the body.” Yes, using ribbons is a good technique, but sooner or later they simply won’t be around. Therefore, it is better to immediately choose a vest that will become a part of you, no matter what you do.

Train in a full weight vest

You will inevitably be tempted to use a lighter vest at the beginning of your training and then gradually increase the weight. But Chris Hinshaw recommends doing things differently: “Take a 10-kg vest right away, just rest more often. For example, break 1.6 km into 4 segments of 400 meters each. Decrease the rest time between intervals until you can run the entire mile in one go. If you start with a lighter weight, your body will be challenged every time you go up.”

the-endeavor.ru

USAF Staff Sergeant Timothy Davis

Timothy Peter Davis was born on February 11, 1981 in Montesano, Washington. Tim was an active child and participated in swimming, rowing, football, wrestling and running. In 1999, he graduated from school and decided to connect his future life with service in the Air Force. On December 30, 1999, Timothy completed basic training at the Air Force Academy in Lackland, Texas, and then became a survival instructor at Fairchild Airfield, Washington. While serving at the airfield, he met his future wife, Megan Robinson. The wedding took place in the Hawaiian Islands on March 20, 2004. In the summer of that year, Tim was transferred to Florida for joint training with special forces, which lasted until January 2006.

After several more months in the United States, Timothy traveled to Afghanistan, where he was wounded. For his distinction in combat, he was awarded a Purple Heart and a Bronze Star. In January 2008, at the end of his deployment, Tim returned to the United States in time for the first birthday of his son (02/7/2008) - Timothy Peter Davis Jr. Already in November, DT returned back to Afghanistan. On February 20, 2009, during a special operation by US troops near Bagram, the car Davis was in was blown up by a landmine. Already mortally wounded, Tim wished that instead of wreaths and flowers at his funeral, contributions would be made to a charitable foundation dedicated to helping the families of fallen servicemen. Tim is survived by his wife Megan and little son TJ.

Exercises for beginners

• Squats – works the entire lower part of the body with emphasis on the buttocks;
• The plank is a good exercise for the spine and strengthening the arms;
• Push-ups - upper body workout: arms, shoulders, chest;
• Burpee is a small set of exercises aimed at burning fat, includes squats, push-ups and jumping ups;
• Running is an effective endurance exercise;
• Jumping rope – double jumps are used more often, they develop coordination and speed;
• Thrusters – work with a barbell, overhead throw;
• Overhead - squats, done while holding a barbell above your head;
• Setup – various abdominal exercises;
• Farmer's walk - walking with weights.

In fact, there are much more exercises included in CrossFit programs, these are just the basic ones. You can do CrossFit at home on your own, but it is better to go to a specialized gym where there is competition, in which case the motivation for training will be much greater.

Every year, World CrossFit Games (Medial) are held, and since 2013, the Games have been held in Russia at the regional level.

1. The first stage is held online, athletes from all over the world complete the programs declared by the organizers and send videos. Based on these applications, 48 ​​participants are selected in each of 17 regions of the world.
2. The second stage is a live competition, where all participants perform 3-6 CrossFit programs and only three athletes from each region make it to the finals.
3. The third stage is the final, where there is only one winner, the best of the best.

Every year, CrossFit is gaining more and more popularity, hundreds of specialized gyms are opening all over the world, and new programs are constantly being developed. Thanks to the opportunity to develop in many physical directions, more and more people are choosing CrossFit.

Basic CrossFit Exercises - Fit and Life Training

The basis of the CrossFit program consists of high-intensity cardio training, as well as combined training complexes: cardio + strength training. Exercises should be performed with maximum power.

The athlete is given a task: to perform a specified amount of exercise in a minimum time or to do a maximum amount of work over a certain period of time.

Let me give you an example of a CrossFit complex, which consists of three rounds:

The goal of this complex is to complete the approach in the minimum time. It is advisable not to rest between exercises.

CrossFit consists of a huge number of exercises. However, there are several basic ones that are considered core to CrossFit training.

Bodyweight exercises

This group of exercises includes:

Squats

You can squat on one or two legs, etc.

Jumping

From the starting position in a squatting position, the athlete needs to jump onto a hill.

Back extension

Starting position – reclining. The legs are secured, the hips should rest against the support. Hands behind your head. The back should be raised in line with the legs from a position of 90 degrees and returned to the starting position.

Burpee

Starting position – lying down. Push up from the floor, then pull your legs to your chest and jump up, clapping your hands above your head.

Upside down push-ups

We take the starting position against the wall, standing on our hands, pressed against the wall. Do push-ups on your hands while touching your head to the floor.

Jumping rope

This is a well-known exercise. But in CrossFit, jumping rope has its own characteristics. It is necessary to perform a long jump so that you have time to spin the rope twice before landing. This can be done if you push off harder and jump higher.

Lunges

Starting position: standing. Take a wide step forward and return to the starting position. The falling leg should be bent no more than 90 degrees, and the supporting leg should swing slightly on the floor.

Exercises using gymnastic equipment

This complex includes the following exercises:

Corner

Performed on uneven bars or rings. You can use another support. Starting position – lean on straightened arms, raise your legs parallel to the floor. The torso and legs should be at a 90 degree angle. Hold your legs in this position for several seconds.

Pull-up

Pull-ups are performed using rings. Holding the rings, you need to raise your body 90 degrees with your hands. Then make a sharp lunge with your arms up and straighten your arms. Return to starting position.

Dips

Starting position – lean on the bars with your arms bent at the elbows parallel to the floor. Straighten your arms sharply. Keep your back perpendicular to the floor. Don't lean back. Return to starting position.

Rope

Climb the rope, wrapping your arms and legs around it.

Pull-up

This exercise is performed on a horizontal bar. From a hanging position, you need to use your arms to pull your body up, touching your chin to the bar.

Overcoming distances

Distance exercises include:

Run

This is a fast run along the distance back and forth. The distance can vary from 100 m to 1000 m.

Rowing

To perform this exercise you need a special simulator. The technique used is an imitation of oar rowing. The distance should be between 500m and 2000m.

Exercises with weights

This group of exercises is performed with additional sports equipment:

Deadlift

Starting position: sitting. Grab the barbell shoulder-width apart. Rise with straight legs. Lift the barbell off the floor and lift it up from your chest. Then jerk the barbell under your head. Arms should be straight.

Push

Starting position – sitting. Grab the barbell with your hands. Your hands should be slightly wider than your shoulders. Rise with straight legs, lifting the barbell off the floor. Push it up to your chest and push the barbell overhead.

Squats

Starting position – standing. Feet shoulder width apart. The barbell lies on the shoulders and is supported by the hands. Perform a deep squat and return to the starting position.

Exercises with a kettlebell

While standing, hold the weight below with both hands. Then the weight needs to be lifted above your head, lowered between your legs and raised back up.

CrossFit is a unique training that is based on an accessible and flexible system of exercises. He helps people improve and feel 100%.

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Types of workouts

Training is divided into several types.

Classical

Training develops strength and endurance.

Examples:

• CrossFit Barbara - refers to classic training for beginners and includes: 5 circles of 20 pull-ups, 50 squats, 40 presses and 30 push-ups. It does not require any special equipment and can be performed at home.
• Murphy's CrossFit is an endurance workout performed without breaks: run 1 mile, do 100 pull-ups, 200 push-ups, 300 sit-ups, and then run 1 mile again.

Power

Examples:

• Linda complex - training with a barbell for a while: deadlift weighing 150% of the athlete's weight, bench press of a barbell weighing 100% of the athlete's weight, clean barbell weighing 75% of the athlete's weight. 10 rounds are performed, the number in descending order is 10, 9, 8 times and so on.
• CrossFit Fram - work only on the upper part, includes three rounds: throwing out a 43 kg barbell and doing 21 pull-ups, throwing out a barbell and doing 15 pull-ups, throwing out a barbell and doing 9 pull-ups.
• crossfit minotaur – a complex with a kettlebell for a minimum time, kettlebell weight 24 and 32 kg, 10 rounds of 5 exercises to reduce the number of approaches with each round. The first round - throws the weight up with both hands with squats 10 times, swings with the weight 10 times, lifting the weight from the floor to the chin 10 times, bent over rows - 10 times, deadlift with the weight - 10 times. The second round - the same exercises, but 9 times.
• Bulldog complex – difficult level, weightlifting. 19 rounds are performed, repetitions are first increasing from 1 to 10, then decreasing from 9 to 1, barbell weight 100 kg: bench press and barbell deadlift.
• Bear CrossFit is a weightlifting set of strength exercises, rest is allowed on the condition that the bar remains in the athlete’s hands all the time and does not touch the floor, 5 laps are done 7 times, with each lap adding weight to the bar: barbell on the chest, squats with the barbell on the chest , barbell push, barbell back squat, barbell overhead push.

Enduras

Examples:

• Cindy complex - timed work, the task is to do as many approaches as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 squats.
• Grace complex - work with a barbell for a while: push push of a barbell weighing 60 kg, 30 times in a minimum time.
• Chelsea complex - simple gymnastic exercises for time: pull-ups 5 times, push-ups 10 times, squats 15 times, do 30 rounds in 30 minutes.

Key features of CrossFit training:

• The specificity of comprehensive CrossFit training is such that when engaging in this sport, a person masters many areas, rather than focusing on one thing.
• There are programs designed for beginners (), ages 50+, 60+, as well as professional ones.
• Standard training develops in a person: endurance, strength, coordination, speed, power, flexibility, reaction speed, stability. All muscle groups are worked out in one short workout.

Important! It is enough to spend 30–40 minutes on a daily workout to always be in excellent physical shape. .

"Murph" workout. Not for the weak

There is Murphy's law, and then there is Murphy's training. Unlike the law, the training is real and very difficult. Who is Michael Murphy and why did he deserve to have a workout named after him?

Michael Patrick Murphy is a lieutenant in the US Air Force who went down in army history for a combat operation in Afghanistan in 2005. On June 28, 2005, Michael was the leader of a 4-man special forces team to eliminate one of the Taliban leaders. The detachment was discovered, and the lieutenant and two of his command were killed. Only one survived - Marcus Luttrell, who told this story to the whole world. Based on these events, the feature film Lone Survivor was shot, where Mark Wallberg played the role of Marcus Luttrell and Taylor Kitsch played the role of Murphy.

Murph's training In order to imagine what kind of physical shape this fighter was in, we will give an example of one of his favorite workouts, which he nicknamed “body armor.” After the tragic events, this training was called "Murph" or "Murph training", in honor of its founder.

1. Running - 1 mile (1.6 km)
2. Pull-ups - 100 times
3. Push-ups - 200 times
4. Squats - 300 times
5. Running - 1 mile (1.6 km)

It is worth adding that this workout was performed in a body armor or weighted vest weighing 9 kg. Now we will tell you how to perform these exercises correctly in order to achieve the maximum possible effect.

This workout is designed for an initially high level of training of the athlete, so for those who are not ready to perform it completely, we recommend reducing the number of repetitions to a manageable one and/or without the use of a weighted vest.

1. Lace up your sneakers, go to the nearest stadium, or get on a treadmill and jog for a distance of 1 km 600 meters. If you are confident in your abilities and consider yourself to be an athlete of a high level of training, then you can choose rough terrain for running or set an incline on a treadmill.

Finished? We congratulate you, you have the strength and health of a real Navy SEAL. Do this workout 3 times a week and you will have muscles of steel. Most importantly, don’t forget to eat well after your workout!

Did you like the workout? You can find like-minded people on Instagram using the hashtags #murphchallenge or #murphwod. Good luck!

Tips for performing CrossFit water Murph

1.Repetition schemes As mentioned above, you can divide the complex using schemes consisting of mini-rounds, which allow you to keep your muscles toned and avoid rapid fatigue. Here are some examples: 5-10-15 20 rounds 5 pull-ups 10 push-ups 15 squats That would be 20 rounds of Cindy, one of the test CrossFit WODs that most athletes are very familiar with. Therefore, this division is very easy to remember. 5-5-5-15 20 rounds 5 push-ups 5 pull-ups 5 push-ups 15 squats

Relevant for those who have difficulty with push-ups. 5-5-5-10-5 20 rounds 5 pull-ups 5 squats 5 push-ups 10 squats 5 push-ups

2. Mobility It is necessary to carefully stretch the muscles. This workout is a full-body workout, so the wrists, shoulders, shins, hamstrings, hips and glutes will be attacked. So you should ensure maximum mobility before attacking Murph. 3. Liquid Murph is called the longest workout in history, so you can sacrifice a few seconds and take a sip of water (especially for those who will perform the workout in heat and high humidity). The goal is to complete the workout, not to develop dehydration and acute necrosis of skeletal muscles. 4. Body armor The original version of the Murph is performed in a vest, but this condition applies to experienced athletes who participate in competitions. If an athlete cannot complete the complex in less than an hour, then they should not use a vest or any other weight. 5. Tempo In addition to the repetition scheme strategy, you should use short rests between sets. While running, you need to stay calm, remember to breathe and maintain a rhythm. 6. Reason Keep in mind that this is not your average workout of the day. This workout was created to honor the memory of a man who died in the fight for freedom. Reminding yourself of this during training makes it mentally easier to go through this test. 7. After training You need to move, consume as much fluid as possible and food that will replenish the reserves of consumed nutrients (for example, nuts, bananas or a protein shake).

Benchmark Murph. Instructions for use.

The Murph complex is rightfully considered one of the best and most interesting CrossFit complexes. Yes, it is inferior to FRAN, but it can compete with the others in popularity.

Murph belongs to a series of complexes called “Heroes”. These complexes are very complex and, as a rule, longer than “Girls”.

Murph complex

Run 1 mile (1600 meters)

100 pull-ups

200 push-ups

300 squats

Run 1 mile (1600 meters)

At first glance, it is clear that the complex is not an easy one. It’s no joke to add so many pull-ups, push-ups, and squats to 3.2 km of running, both during the run and in the last mile. You'll have a lot of fun when you try to accelerate in the last mile after 300 squats.

According to the conditions of the complex, you do not have to do gymnastic exercises one by one. They can be split and combined. Such conditions provide a lot of room for maneuver.

As already described in the previous article, you must strategically correctly build the entire complex in your head, analyze several options. Your strategy in this complex should concern the performance of gymnastic exercises, how will you break them down into approaches, where will you accelerate? Here are some strategies to help you.

Strategy 5 -10-15

The first strategy is very simple: after running, you perform 20 rounds: 5 pull-ups, 10 push-ups, 15 squats. Wait, you say, this is the Cindy I did not so long ago! Yes exactly. This breakdown of the complex will allow you to perform the complex quite effectively and prevent your forearms from getting tired from pull-ups.

Strategy 10 -20-30

This strategy is suitable for experienced athletes who are confident and in good shape. It allows you to perform the complex quickly, since the number of transitions between exercises is half as much, and this results in an extra couple of minutes in such a long complex as Murph. So, 10 rounds await you: 10 pull-ups, 20 push-ups, 30 squats. If you are ready to endure it, go ahead!

Strategy 5-5-5-15

The following strategy is good for those for whom push-ups are not a strength. According to this strategy, you perform 5 push-ups, 5 pull-ups, 5 push-ups, 5 squats. You also do 20 rounds.

Strategy 3-6-9

This strategy is suitable for those whose physical fitness is not at the highest level. Yes, you will have to do 33 rounds plus then 1 more pull-up, 2 push-ups and 3 squats, your head will spin, but you will be able to maintain a steady pace.

Strategy 5-5-5-5-5-5

This strategy also applies, here you also need to complete 20 rounds of: 5 squats, 5 pull-ups, 5 squats, 5 push-ups, 5 squats, 5 push-ups. It's easy to get confused in this scheme. Our advice is to count the round by pull-ups, they are repeated only once per round, this will help you not to lose your way.

Among the listed strategies, everyone can find the optimal one. Choose the one that is most convenient for you and try it! Murph is a very serious and complex complex, and everyone should try it. Moreover, to complete it you need a minimum of equipment!

Go for it! Write your result in the comments!

Always sincerely yours, MyWOD.ru team!

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