CrossFit is a high-intensity, consistently varied, functional exercise program that has seen a huge increase in popularity around the world since its inception in the 2000s. What originally started as an exercise program to help train the military, police and firefighters is now taking the fitness world by storm. CrossFit workouts promise to keep participants in better shape, build muscle faster, improve endurance and increase strength potential. With the growing number of certified CrossFit trainers, gyms, and programs now offered around the world, you might be wondering what all the fuss is about.
CrossFit for weight loss for girls: an effective training program
Can CrossFit workouts help female athletes lose weight? Intense functional movements will help you shape your dream figure, develop strength and endurance.
And the ability to burn maximum calories in just a few workouts makes this sport ideal for women.
Attention!
So, today we will analyze the basic principles, features of this system, basic exercises for fat burning, and also prepare several types of CrossFit training programs for girls: both beginners and experienced athletes who want to lose weight.
Before we proceed directly to the analysis of the complexes, we will analyze the basic principles associated with CrossFit and weight loss in principle.
Why is Crossfit training more effective for weight loss?
Why will crossfit training be extremely effective for girls who want to lose weight? How are they better than, say, regular cardio? Let's figure it out.
Variety of complexes and exercises
You will never have to repeat the same thing from workout to workout. And those who have gone through this understand that it is difficult not to start, and not to break down somewhere in the process. When you do one or two exercises week after week, sooner or later the day will come when you get tired of it “like a bitter radish.” CrossFit workouts for weight loss for girls, on the contrary, are a lot of fun, especially in group classes. You never know what the coach has come up with for you today. But if you are preparing a program for yourself, then there is nothing to say.
Source: https://cross.expert/dlya-nachinayushih/crossfit-pohudenie-dlya-devushek.html
The positive aspects of CrossFit
Clear instructions from the trainer
CrossFit trainer Usually people go to the gym several times a week in order to train what they want at the moment. Such trainings do not have a specific logical structure; they are quite chaotic and spontaneous, so one cannot expect any results in increasing strength and gaining mass. And at the same time, when you come to CrossFit classes, the trainer gives you a clear task, explains how to do it and when to stop. A competent instructor can create a task so that every large muscle group in your body receives enough load. He can also tailor workouts to suit your needs and abilities. For example, if your upper body is weak, the trainer will replace the bench press with something you can do better (push-ups or dumbbell presses). If you're not particularly good at running, you can do a combination of walking/running or some other form of cardio (like rowing).
Most CrossFit coaches will track your progress, which is vital to avoid plateauing in strength or weight gain.
CrossFit for weight loss reviews - Is CrossFit good for weight loss for a girl? — 2 answers
In the Sports , to the question Is CrossFit good for losing weight for a girl? asked by the author Pyotr Koval, the best answer is CrossFit1) not a fixed program;2) not intended for weight loss.
It was initially applied, and even now it is close to this. So for weight loss it is no better than universal classes, complex training, etc.
Exercises “against the stomach” can be done at home. These are jumping ups with knees raised, presses with crossing, etc.
But if it’s an organizational moment, the gym is better.
Reply from 2 replies [guru]Hi! Here is a selection of topics with answers to your question: Is CrossFit good for losing weight for a girl? Answer from I constantly listen to Gr.Ruki Verkh [guru] There are different exercises in CrossFit. for a girl, simple exercises for your goal may be suitable.
these are squats, push-ups, presses, angled pull-ups, etc. in CrossFit, for example, they train on a rowing ergometer. Excellent physical training for health with the light parameters of this simulator. In general, do whatever you like. Answer from Grumm [guru] Violet as it will be called.
It is important at what frequency and for how long your heart will work! To lose weight you need a cardio regime and proper nutrition.
Answer from Event Horizon [guru] yes, if you add an hour of cardio to it and eat only protein all day
It is not so easy to de-energize the body so that it begins to burn reserve (fat)
Answer from Alex [guru] a little, the weight will most likely return to normal and that’s all. lose weight from cardio exercises such as running, vello, swimming, rowing, etc. for at least half an hour and diet Answer from Yuriy K [guru] They lose weight from an adequate diet and training for muscle development. And CrossFit is (most often) harmful to the heart, joints and ligaments. For an unprepared person, it is generally evil, in my opinion.
What does it mean “to have no muscles”? Without strengthening the muscles, you cannot get a normal figure and you cannot get rid of a soft tummy. You won’t have muscles like weightlifters, even if you want to, don’t be afraid.
Answer from Maria [active] ooooh yes, I answer, you can reset it) it’s difficult for girls to build muscle, if you only do it for years, you’ll end up like this
link
Reply from 2 replies [guru]Hi! Here are more topics with the answers you need:
Source: https://2oa.ru/krossfit-dlia-pokhudeniia-otzyvy/
Food and rest
CrossFit involves a combination of training and proper nutrition. Healthy eating is not just about giving up bad habits and eating healthy foods, but also about having the right diet. A girl should eat at least three times a day, ideally 5 meals during the day.
In addition, it is very important to recover well after sports. You shouldn't "kill" yourself during training. It is necessary to maintain a balance between exercise and rest. At the beginning of the course, you can train no more than four times during the week. For athletes who are planning to take up CrossFit for the first time, you can exercise twice within seven days.
CrossFit: unusual about the usual
Here is how it was. The author of the article comes to the gym and begins to intensively engage in step aerobics. A month later he notes that he is losing weight too intensely, and this was not part of the plan. You just needed to tighten it here and here.
On topic: A set of squats for weight loss
The trainer focuses on strength exercises with dumbbells lying down and exercises on a leg press machine.
Attention!
Another month later, biceps are rolling on her tender forearms - this was also not planned - and she almost lost her legs due to careless manipulations with a heavy load. Down with the gym, long live jogging in the park with climbing paths...
What a shame - no one suggested that there is a universal program that combines all types of training, and it’s called CrossFit.
Where did CrossFit come from?
The author of the technique is gymnast from California Greg Glassman. He developed a unique program that works simultaneously to build muscle, increase endurance, train the respiratory and cardiac systems, lose weight and improve the overall health of the body.
The name contains a hint: “cross” is an intersection (presumably of different techniques), “fit” is a fit, a healthy, beautiful body. But there is no exact translation; there are basic CrossFit exercises, which are overgrown with all sorts of variations.
Source: https://easy-lose-weight.info/crossfit-uprazhneniya-v-domashnih-usloviyah/
CrossFit workouts for weight loss - ideal for doing at home
Crossfit programs were originally developed for American students who trained at police academies. CrossFit workouts were aimed at getting the body in shape in a short time.
CrossFit programs were also used by special forces soldiers, since CrossFit exercises increased strength, coordination and endurance due to the fact that CrossFit complexes included all kinds of CrossFit exercises with weights and dumbbells, jumping and push-ups.
Fitness experts have noticed the effectiveness of the CrossFit training program in relation to weight loss, since during the execution of a set of CrossFit exercises, various muscle groups are used simultaneously , which helps to accelerate fat burning and increase efficiency during CrossFit exercises. Thanks to these results, a lightweight CrossFit training system for weight loss was developed, which has become an excellent alternative to strength training, fitness and aerobics.
CrossFit for beginners is an ideal option for those who have not encountered strength training and do not have the opportunity to engage in fitness in the gym.
CrossFit at home gives you the opportunity to exercise at any convenient time, set the frequency and rhythm of CrossFit exercises .
So, if you do CrossFit fitness exercises for weight loss at home every day for 30 minutes, you can significantly lose weight and improve your physical shape.
A huge advantage of CrossFit is that the training program, as well as the load, are set arbitrarily, and special equipment is not required to perform CrossFit exercises .
CrossFit is ideal for girls who want to lose weight without sticking to strict diets.
During a CrossFit workout, quite significant energy expenditure occurs, and the body's metabolism accelerates.
Important!
You can get acquainted with CrossFit training programs in a club and practice under the guidance of a trainer, or find a CrossFit video on the Internet that shows CrossFit strength training, basic exercises for losing weight, etc., and practice CrossFit at home.
The main thing you need to remember is that CrossFit exercises to increase your metabolic rate are not recommended to be performed every day; they must be constantly changed and alternated.
An example of a crossfit workout at home for weight loss
A CrossFit program, like any fitness workout, always begins with a warm-up. You can jump or run for a few minutes, swing your legs and arms, the main thing is to warm up your muscles. And only after that should you start doing CrossFit.
- — CrossFit exercise (with dumbbells). Raise your arms above your head, holding the dumbbells. While standing straight, try to strongly draw in your stomach, press your shoulder blades and perform springy squats, lowering your hips to a parallel line with the floor. Repeat 20 times.
- — This CrossFit exercise is also performed with dumbbells or a kettlebell. Stand straight, place your feet shoulder-width apart. Try to tighten your abs as much as possible and lower your body down. Now start throwing your hands between your legs, holding the dumbbells (kettlebell) tightly. Do 20 repetitions, rest for a couple of minutes, and do another set like this, but at a faster pace.
- - Lower yourself to the floor so that your straight arms and toes rest on it. Perform jumping movements, while bringing out the knees of your left and right legs alternately. Do this CrossFit exercise for 30 seconds.
After finishing your last CrossFit exercise, do not change your position. Do 20 push-ups at a fast pace, keeping your elbows out to the sides and without arching your lower back.
The end of your CrossFit workout will be jumping rope. If you still haven't acquired this useful weight-loss equipment, try imitating its rotation with your arms by doing three-minute jumping jacks on your toes.
These CrossFit fitness exercises at home are suitable for anyone who wants to lose weight effectively. Repeat them, alternating, 2-3 times. A set of CrossFit exercises for beginners is performed for a month, with a day off after every 3 days of training. Try it and excellent results are guaranteed. The doctor promises!
Source: https://fitnessplus.ru/trenirovki-krossfit-dlya-pokhudeniya-idealnyi-variant-dlya-zanyatii-v-domashnikh-usloviyakh/
hundred and seventh time about crossfit
Girls, I just returned from class and this is what I want to say. CrossFit is mana from heaven. Let me take back all my whining about the lack of results, the weight standing, the doubts.
My body is really changing! WHAT is happening is visible to the naked eye. All my suffering is that looking in the mirror is subjective, that this is not a very honest indicator - please, let's forget.
Separately, I would like to write to those who may be thinking about what classes to choose, where to go, whether to buy a gym membership, what to get off of your home mat or try a new one on this mat.
Try CrossFit! Two weeks will even give you an understanding of what it is and what it can do. This also includes all the similar schemes that girls wrote to me about - a sect, bodyrocks, if I’m not mistaken.
This thing works wonders.
I tried all the group classes in the gym, I went to different types of yoga, even fucking Bikram yoga (real hot and humid), I ran in the morning on an empty stomach, I worked out in the gym and different (not bad and very good) trainers and alone, dancing , different cardio. I won’t even talk about the fact that I tried a bunch of diets with and without sports. There has never been such an effect. Yes, I'm high on endorphins now after the workout, but this is just another argument in favor.
And now about the effect in the mirror. The weight, as you know, is on me. Yes, I was upset about this, thinking that there was no effect at all, that everything just seemed. NO! To hell with the weight, I really only realized it now. If I am destined to live at 70 kilograms, I will survive it. But I know for sure that I am not written to be a fat aspic.
Previously, I also complained that I wanted to imagine myself slim like others (the girls wrote that this was a type of psychological training and helped a lot) - I couldn’t. I tried but couldn't. Either I see myself as fat, or I see a beautiful figure with my face, but the figure is clearly not mine. Now I saw her.
Advice!
Moreover, in the mirror. No, don’t think that I’m already a piece of candy. No. There is also cellulite, there are “problem” rollers. But these are two big differences. One big piece of fat is one thing, but a really super figure with problem areas remaining is another thing.
I realized, I felt that I don’t want to be thin, I don’t want to be pumped up, I don’t want a few centimeters somewhere. I fucking want what I have!!! Yes, there is still cellulite on my ass, there is it on my thighs, my arms are still greasy. The press is already visible, but, of course, it’s not perfect.
But I see legs of excellent shape and length, on which I see relief, on which there is still fat.
Let me remind you that I’ve been training for 3 weeks. Yes, I’m doing my best, I’m trying to constantly increase the weight. I do everything to the end with all my strength. Around the 5th minute, water begins to flow from me steadily (in streams, literally).
For about 15 minutes the body feels hot; for example, on the skin of my face I feel the heat coming from my hands (like in a steam room), literally. And vice versa, I’m burning all over.
But this is only 3 weeks, with the best trainer (that I had) I did not have such an effect in a month.
On topic: Exercise for weight loss for a week
Yes, the last thing that dispelled my doubts was my ankles. They are downright ugly to me. They are wide, heavy, fat. But they don’t even look fat, they look massive. THEY STARTED TO DRY. Never before has there been such an effect.
I really hope that nothing will derail me from these activities: neither laziness, nor vacations, nor illness, nor moving, nor any man of my dreams (even if it’s my dream). I hope that I will walk and keep my nutrition. To be fair, I’ll add that cycling also helps a lot. I really see what beauty will be after 3 months based on the results of these 3 weeks.
So, summary: I'm very pleased. For those who work out at home and don’t intend to go to the gym, try this at home, but don’t overdo it. For anyone considering a gym or group, please consider trying these classes.
Moreover, classes at CrossFit schools or sects are actually cheaper than a gym card. Anyone who has a map and there is such an activity in the group network - go, it’s really space.
Attention!
I was surprised that almost all the guys who were in my first lesson were also in all subsequent ones. Nothing surprising really.
I’m not a sporty person, but if I can do it, then anyone can do it! I really wish you to try it, I hope you are as lucky with the coach as I am, and you will also try it.
I already took a shower, so I hug everyone)))
Source: https://www.nadietah.ru/blog/59356-narcissa/399636-stopitsotsedmoi-raz-pro-krossfit
CrossFit for weight loss
CrossFit programs were originally designed to quickly get students in US police academies into shape. Similar training regimens are used to train special forces soldiers around the world.
However, experts quickly noticed that along with an increase in functional strength and endurance, these exercises provide very rapid fat burning. This is how lightweight CrossFit workouts for weight loss were born. In Europe and the USA, this system is recognized as a full-fledged alternative to strength and aerobic exercises according to the Joe Weider system.
Cross Fit fans create their own gyms, where they improve their shape with virtually no equipment, training no more than half an hour a day.
Operating principle
Training in this style will require very little time from you. You will work with free weights, using as many muscles as possible in your body at the same time. Due to this load, both strength and endurance will simultaneously increase. In addition, exercise will require significant energy expenditure.
As a result, the body will begin to burn fat. Scientific studies have proven that after a twenty-minute workout, metabolism accelerates by approximately 40%% and remains at this level for 48 hours.
Therefore, this training system is effective even in combination with a normal balanced diet, and does not require strict diets.
CrossFit training is non-profit in nature. Most instructors of this system post various exercises on their own websites and blogs daily.
The great thing about Cross Fit is that you don't repeat the same exercises day after day. The main principle is that training as varied as possible helps to train the body better.
It should be noted that most movements in this style really develop the body as a whole and involve all muscle groups.
Example workout
Warm-up: 3 minutes of slow running, 10 straight punches and kicks.
Exercise 1. Overhead dumbbell squat
Stand up straight, lift the dumbbells with straight arms behind your head, pull in your abs, press your shoulder blades to your spine, don’t lower your head. As quickly as possible, perform 20 squats until your thighs are parallel to the floor, your knees should not go beyond the line of your toes. The hands do not change their position.
Exercise 2. “Chopping” the abs
The starting pose is the same. Bring your arms with dumbbells above your head, pull your abs in, lower your body down, lower the dumbbells between your legs, straining your abs, return to the starting position. The movement is reminiscent of chopping wood. Perform 20 quick reps.
Exercise 3. “Climbers”
Lower yourself down onto straight arms and toes. With a quick jumping movement, bring the knee of your right leg forward, also quickly return your right leg to the stance and bring your left leg in its place. The exercise is similar to running, but with emphasis on your arms. Repeat the exercise for 30 seconds.
Exercise 4. Push-ups
Without changing your starting position, perform 20 quick push-ups with your elbows out to the sides. You should not arch your lower back or perform the movement with too little amplitude.
Exercise 5. Jumping rope
Get on your feet and perform quick jumps on your toes for 3 minutes, imitating the rotation of a jump rope with your hands. Repeat all exercises one through five three times one after the other.
At the initial stage, you can perform this complex for 30 days, alternating three training days with one rest day. In the future, you can create your own sets of exercises using the basic principles of Cross Fit.
Source: https://updiet.info/crossfit-dlya-poxudeniya.html
Crossfit reviews for beginners: with photos of girls
CrossFit and physical fitness ( 2 votes, average: 5.00 5) Loading…
It will be enough to read CrossFit reviews on the Internet to be convinced of the effectiveness of this development system. Nowadays, CrossFit is becoming increasingly popular. This training program was born thanks to the American athlete Greg Glassman, who worked on its development and improvement for decades.
Crossfit reviews for beginners: with photos of girls
As a result, we received a complex consisting of functional exercises, elements of weightlifting and athletics, aerobics and gymnastics. The workout is high intensity and the exercises are performed cyclically.
CrossFit basics for beginners with photos
You will never get bored with this sport, because there are a large number of different complexes, each of which is aimed at developing certain muscle groups.
CrossFit basics for beginners with photos
By alternating classes, you can easily achieve a variety of goals, whether you want to increase muscle size or just lose weight, this sport will help solve almost any problem, study CrossFit reviews online and see for yourself.
The following types of loads are used in CrossFit:
- Intense 500 meter shuttle run.
- Climbing on a rope.
- Exercise with a barbell, dumbbells, kettlebell.
- exercises on the horizontal bar, parallel bars, rings.
- Classic jumps and squats, with weights, on a rope.
The training usually lasts 20 or 30 minutes, but even in such a short time, thanks to the high intensity of the session, a person manages to give his best. The first time I heard feedback about CrossFit was from an old friend of mine when I asked him a question about how he was able to get into proper shape so quickly since our last meeting.
Crossfit and general physical training
After reading the above, an experienced athlete may suspect that this system of training is very similar to the method of general physical training practiced throughout the former Soviet Union. General physical training is also high-intensity circuit training.
Crossfit and general physical training
Perform 20 repetitions of the following exercises: push-ups, squats, press. The complex is also complemented by exercises with a sledgehammer, a hammer and intense long-distance running. However, this complex differs significantly from the CrossFit system in that it is performed only a few times a month.
Training program for beginners in three stages of exercises
After studying numerous CrossFit reviews , we have selected a three-day training program for beginners.
We start by doing burpees. Squat down, press your knees to your chest, and place your hands on the floor. Kick your legs back and straighten them into a plank position. Then return to the starting position while squatting. Now, straightening your legs sharply, jump up and raise your arms above your head. As a rule, in one circle the exercise must be performed 10 to 15 times.
Training program for beginners in three stages of exercises
Next we move on to the kipping exercise. In CrossFit, this is the name for classic pull-ups, which are performed at an intense pace; pull yourself up using sharp jerks. The number of repetitions depends only on your fitness level.
The next exercise in the circuit is pulling up the legs on the bar. This movement works the abdominal muscles well; a minimum of 15 repetitions must be performed.
Important!
And we finish the complex with explosive push-ups. This exercise is performed with a jerk when lifting, otherwise these are all classic push-ups from the floor.
On topic: Fat for weight loss - the whole truth
Second stage of crossfit training
Perform weighted burpees using a backpack or small sandbag. 15 to 20 repetitions.
Next come explosive push-ups for 20 reps.
Second stage of crossfit training
Pull-ups on the bar 10 times.
Jumping rope 2 minutes.
- Intense 400 meter run or 10 meter shuttle run, 5 reps.
- Next, perform leg raises on the bar 15 times.
- Burpees 15 sets.
- Classic push-ups 20 times.
- Classic push-ups 20 times.
As you can see, in the first lesson, exercises that work all muscle groups prevail. The second workout is strength training, and the third session is devoted to cardio exercise.
This variety helps achieve several goals at once:
- Lose weight;
- Increase strength and endurance.
- Gain mass.
The first goal of CrossFit is achieved thanks to the cardio load present in the complex, which is the reason for the popularity of this system among the fairer sex.
There are workouts designed specifically for women, which usually remove the serious strength component.
After studying crossfit reviews from girls , you will be convinced that this system will help you get rid of extra pounds in the shortest possible time.
Before training, be sure to warm up to warm up your muscles and avoid sprains and injuries. After exercise, you should not suddenly stop moving, as this is very harmful to the functioning of the heart. To do this, you need to do a cool-down, which consists of intense walking, breathing exercises and stretching.
We recommend reading:
Source: https://vtrenirovke.ru/krossfit-otzyvy-dlya-nachinayushhih-s-foto-devushek/
Summing up
By varying the intensity of activities, which include many functional movements, the athlete's physical qualities develop in a balanced manner. World record holders specializing in a particular sport are certainly impressive. Anyone who lifts 450kg or runs an ultramarathon [over 42km] deserves respect. However, CrossFitters do not claim that they are stronger and faster than everyone else. I'm much more impressed that they can lift twice their weight, then run 10 kilometers and walk on their hands. And every CrossFit athlete can do this.
Opponents of the CrossFit methodology say that it is dangerous for most people and is only suitable for young people (who go shirtless or wear short shorts). It is not true. Each workout and exercise is scaled depending on the level of the athlete. You can do the complex with less weight, intensity and change the complexity of the movement. Therefore, the classes are suitable for both an Olympic athlete and your grandmother.
Here is an example of a workout that is designed for each participant.
Workout of the Day (WOD)
Nancy
For 5 rounds:
- 400m run
- 15 overhead squats
All for men - 63 kg, for women - 43 kg.
Let's say the client is an elderly person who cannot run and his joint mobility does not allow him to do overhead squats. Here's how the workout is modified for him so he can complete it.
Scaled Nancy
Do 5 laps for a time:
- 250 m walk
- 10 air squats
" Okay , you can scale the workouts so everyone can do them, but that doesn't mean the moves are any less safe."
»
I will answer this question.
You can get injured while playing any sport. But, you must understand that by doing nothing, you risk your health much more. Inaction is not a way out of the situation. Movement is life.
When giving exercises, the trainer takes into account the capabilities of each client. Classes are held under his careful guidance, which reduces (or completely eliminates) the risk of injury. This is how CrossFit differs from most group classes.
Contrary to popular belief, squats are beneficial. This exercise helps strengthen your knee joints and improve your athletic performance. But most people do them wrong, which is why it is so important to choose your trainer and gym wisely. Don't chase the scales and don't do movements that don't suit you.
CrossFit for weight loss - how to quickly lose weight
CrossFit will be an ideal solution for those people who go to the gym, follow a diet, but at the same time cannot quickly lose excess weight. As you understand, CrossFit was created for weight loss.
What is CrossFit
Although CrossFit has gained great popularity in Europe and America, many in our country still do not know what it is.
And CrossFit is a set of high-intensity exercises aimed at all muscle groups, helping to quickly lose excess weight and increase the level of functional fitness.
In other words, this technique was created for both weight loss and general physical development.
Regular CrossFit training will increase your endurance significantly, increase explosive power, help you burn fat very quickly and will be your best friend when drying out your body. CrossFit is a difficult type of fitness - but very effective. And, probably, one of the best in difficult matters of losing weight.
Features of CrossFit
As you understand, CrossFit is effective for weight loss, functional development, and even strength development to some extent, but it is not suitable for everyone. It is not recommended for unprepared athletes to immediately join CrossFit.
It is also not advisable for older people to do it. Because the training is very intense and takes place almost without a break, which is why there is a possibility of not only getting very tired, but also getting injured. Plus, you won't gain much muscle mass with CrossFit.
This is perhaps the main drawback.
But as mentioned earlier, CrossFit for weight loss will be very useful. And in addition to quickly losing excess weight, CrossFit has other advantages:
- Training time is approximately 20–30 minutes
- If you do CrossFit, you don't have to go on a crash diet.
- CrossFit uses almost every muscle in your body
- Endurance develops greatly
- A large number of calories are burned during exercise
- Growth hormone is being produced
- Strengthens the functioning of the cardiovascular system
CrossFit is the most energy-intensive exercise
Currently, CrossFit does not have a specific system, and thanks to this, you have the opportunity to include absolutely anything you want in your workout. But if you decide to use CrossFit with an emphasis on weight loss, and not for general functional readiness, then you must clearly know your problem areas and carefully think through the training program.
The most energy-intensive exercises in CrossFit are:
- Rope training
- Burpee
- Explosive Squats
- rolling pin
- Shuttle run
Each of them is effective in its own way for weight loss. And by training regularly, you can greatly improve your performance.
Basic exercises
The main goal of strength training is to become stronger. The best way to achieve this is to focus on multi-joint compound barbell exercises such as the squat, bench press, military press and deadlift.
Many people do not pay enough attention to these exercises, and sometimes do not do them at all. This is perhaps the main reason why they stop growing.
Well, the first thing they teach you in CrossFit is how to squat, bench press, do military press, deadlift (and this is the most correct way to get acquainted with strength training).
Very heavy loads
You will never push yourself to train as hard as CrossFit does. Many people don't like discomfort, and the more discomfort they feel, the more they want to stop everything abruptly. This number won't work here. Although sometimes it becomes too extreme, the fighting spirit of “I can’t do it” is one of the reasons for the effectiveness of CrossFit.
Be prepared to work harder, faster and longer in every workout. Give it your all if you want to see your name rise higher and higher on the demo board.
Not all people like such a hyper-competitive environment. But this is a huge help for those who find it difficult to motivate themselves to exercise.
